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Easy Tzatziki

Posted by MRC Kitchen on July 29, 2022

Tzatziki (tuh-ZEE-kee). The good news is that it’s far easier to make than it is to say! This salted yogurt and cucumber dip is a staple in Mediterranean cuisine, and we can see why - it’s both delicious AND incredibly nutritious! Don’t let the “salted” part in the description make you nervous. This is “home cooked” salted - which is NOT the same as “restaurant” and “processed food” salted. The amount of salt you’ll be using in this recipe is far less than what you’ll find in store bought varieties.

The further in advance you make this recipe, the better it gets! But, if you don’t have time to make this one ahead of time, it’s totally OK to eat it right away, too. So, don’t be afraid to dig in. Because availability of fresh produce and herbs has varied so much and can be hard to come by in grocery stores lately, we made our recipe with dried dill. If you can get your hands on fresh dill from the store or your garden, then we highly recommend using fresh dill in this recipe (note: we’ve provided portion sizes for both dried and fresh below).

Ways to enjoy this dip:

Right out of a bowl with a spoon! We don’t know who needs to hear this, but yogurt does NOT always have to be sweet! For those of you looking to get in touch with your salty/savory side, this yogurt recipe is for you!
With toasted pita chips. We love cut up Joseph’s Pita bread as a great lower calorie option that’s program-friendly for those following MRC Menus.
As a dip for veggies. Replace that fatty, salty chip dip with this fresh tzatziki dip!
As a dip for roasted chicken. MRC clients, you’ll split this recipe in half and do a half portion of cooked chicken breast with it. Add 6 oz of fresh vegetables (or 3 oz of cooked vegetables) and you’ve got a delicious complete meal on your hands. For those following menus that have a carbohydrate serving, we love a toasted Joseph’s pita or red potatoes!

Ingredients:

4-6 oz. non-fat, plain Greek yogurt*
4 oz. cucumber, seeded and shredded
1 clove garlic, minced
Zest of 1 lemon
Juice of ½ - 1 lemon
2 TBSP fresh dill or 2 tsp dried dill
To taste: sea salt, black pepper

*MRC Clients refer to your menu for exact portion sizes. This recipe uses 1 serving Greek yogurt.

Instructions:

Peel, deseed, and grate the cucumber. Using cheesecloth, paper towels or pushing into a fine mesh strainer, squeeze as much liquid out of the cucumber as you can. Add to a bowl with the Greek yogurt, garlic, lemon zest, lemon juice, and dill, and combine.
Add salt and pepper to taste, mixing again until all ingredients are thoroughly combined. Cover and refrigerate for at least an hour.

Makes 1 Serving | Serving Size: entire recipe | One Serving Replaces: 1 protein, ½ vegetable

Key Words: Dip, Low Carb, Greek Yogurt, Dip, Football, Parties, Party, Appetizer, Football

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I started at Metabolic Research In Eugene with Jess back in July of 2022 I believe it was, I started very skeptical of any program and was at rock bottom with my self worth and miserable daily with where my life had come to. I was a full blown alcoholic and was eating my way through depression and anxiety. I started the program and was still drinking and to be honest was not a believer so nothing was really working my mind was not there. I took a month or so off from from program to help my daughter through some things and also found out that I had liver disease and had to stop drinking. This is when I really hit rock bottom. I knew I had to make major life changes. Over the two years before I started the program I had gone through an extremely traumatic experience with my x-husband and then my mom had passed away WAY before her time which sent me into a downward spiral. I had to make a commitment that getting better all started with ME!! I had in the past been extremally healthy was in the gym 6 days a week and knew what needed to be done but just could not mentally get myself back there I felt so defeated and so far withdrawn from my own soul it was absolutely terrifying thinking of all the changes I needed to make. Once I made the commitment to stop drinking I had also promised myself to stay committed to the program. Jess not only become a place where I was held accountable, she truly became part of the light at the end of the tunnel, the peace in my life and heart that I needed to have confidence that I could reach my goals. Fast forward to now April 5, 2023. It will be two years on the 21st since my mom passed and the hardest month of my life every year! I have not only reached my goal and lost 30+lbs, I am 206 days sober and feel better than I ........................honeslty don't think I have ever felt this good!!! I never wanted to do the before pictures because I was so confident I would never get here and now I regret that but I know my heart, body, mind and soul are in a better place and I owe so much of that to Jess!!! I have so many people that compliment not just the way I look but the energy I put out is so positive and are so proud of the changes I have made. Feels so good to feel good!!! Thank you Jess and Team you truly saved my life :)

— Shannon Dean (EUG)

5 / 5 stars