Features of making haidari sauce. Caloric content and vitamin and mineral composition, beneficial effects on the human body and restrictions on use. Application in cooking, recipes.
Haidari is a national Turkish dish that is used as a sauce and as a meze (appetizer). The main ingredients are yogurt, cheese and mint. The sauce is characterized by a dense homogeneous thick consistency and oily texture, while the sensation of "stickiness" and "greasiness" does not arise. The color is white, with a yellowish tint with increased fat content of the ingredients and with greenish inclusions due to herbs. Taste - sweetish-spicy, enveloping, with a mint bouquet; smell - creamy menthol. Haidari is served after cooling.
How to make haidari sauce?
Every Turkish family has their own recipe for making haidari. Yogurt, cheese and mint are used as the main ingredients. Instead of yogurt, you can use any fermented milk product with a fat content of at least 15%. It can be sour cream, suzma, even cheese mass.
Mint and dill add freshness and aroma to the snack. Dill can be replaced with parsley. When adding mint, you should adhere to the dosage indicated in the recipes. It is worth increasing the amount, only the taste of menthol will be felt.
Walnuts and hot peppers are used as additional ingredients in haidari sauce. Sugar or salt, if needed, is added at the end of the snack, like cayenne or hot red peppers. They are guided by their own taste.
Haidari sauce recipes:
- Classic version … 1 teaspoon of dry mint is poured with 1, 5 tbsp. l. warmed olive oil and leave to infuse. Pound 1 clove of garlic, pour 200 g of unsweetened low-fat salad yogurt (fat content up to 10%), add a little hot red pepper. Finely crumbled cheese - feta or feta cheese. Mix the ingredients (it is better to use a blender). At the end of cooking, pour in mint oil and very finely chopped dill - 2 branches.
- Carrot appetizer … The method of production is the same, but yogurt is replaced with suzma (200 ml), and feta (3 tbsp. L.) - lor peynir, Turkish cheese, more reminiscent of fresh homogeneous cottage cheese. 1 carrot is grated on a fine grater and sautéed until soft in butter, so that it acquires a rich color, and the butter is absorbed. Chopped fresh mint (1 handful) is poured 1-1, 5 tbsp. l. warm olive oil, let stand 15 minutes. Beat all ingredients in a blender, along with dill (cutting 3 branches), 1 crushed garlic clove. Oil with mint is poured into a homogeneous mixture and mixed by hand, with gentle movements from top to bottom to avoid delamination. Be sure to add some salt. Cool before serving. The color of the snack becomes pinkish due to carrots.
- Meze with walnuts … Grind 3 tbsp until a homogeneous consistency. l. not very dense salted cheese, 200 ml of yogurt, a chopped bunch of fresh mint, 2 crushed garlic teeth, a small pinch of sea salt. At the very end of cooking, pour in 2 tbsp. l. olive oil. Walnut kernels, 1/3 cup, are calcined in a dry hot frying pan, stirring constantly for 1 minute, so as not to burn, and then chopped with a knife into crumbs. Nut flour, 0.5 tsp dill juice and juice of half a lemon, stir in before the end of cooking. Red pepper can be added for flavor.
- Snack without cheese … Fry 1 tbsp. l. mint for 1 tbsp. l. butter until the aroma is fully developed. Grind 3 sprigs of dill with 1 clove of garlic. Filter the mint oil through a sieve, mix with dill, garlic and 0.4 liters of unsweetened yogurt. Salted to taste.
There are other options for making a yoghurt-mint snack. Roasted almonds, stewed eggplant, parsley leaves and cilantro are added as additional ingredients. All additional components are added together with peppermint oil. Vegetables must be heat-treated and chopped or mashed.
Composition and calorie content of haidari sauce
Pictured is haidari sauce
When calculating the calorie content of the daily menu, it is better to use a special calorie counter. The energy value of a snack varies depending on the recipe used.
The calorie content of the classic haidari sauce is 200 kcal per 100 g, of which
- Proteins - 9.6 g;
- Fat - 16 g;
- Carbohydrates - 4, 7 g;
- Dietary fiber - 0.4-2.3 g.
Vitamins per 100 g
- Vitamin A - 18, 69 mcg;
- Vitamin C - 5.0 mg.
Minerals per 100 g
- Potassium - 149.9 mg;
- Calcium - 189.7 mg;
- Iron - 0.7 mg.
Cholesterol in haidari sauce - 26.8 mg per 100 g.
The vitamin and mineral complex depends on the ingredients used. Thanks to garlic, allicin and other compounds from the group of phytoncides are present in the snack, greens enrich the sauce with essential oils and tannins, the “contribution” of red pepper is capsaicin.
The recommended daily portion of haidari sauce is 32 g (64 kcal). If you do not increase the recommended dosage, you can not be afraid that you will get better. To burn this amount of energy, all you need to do is 3 minutes of vigorous running, 5 minutes of cycling, or 3 minutes of swimming in the pool. For those who are afraid of gaining weight and adhere to a low-calorie diet (1700 kcal per day), it is advisable to limit themselves to 1 tbsp with regular use of snacks. l. - energy value 17 kcal.
Benefits of Haidari Sauce
Haidari cheese sauce quickly relieves hunger, helps to recover from physical and emotional stress, and reduces the load on the digestive organs. It simultaneously stimulates the production of digestive enzymes that accelerate the absorption of nutrients, and, due to the high content of oils (71%), protects the delicate mucous membrane of the gastrointestinal tract from the aggressive effects of pepsin and bile salts.
Haidari benefits
- Strengthens teeth and bone tissue, improves the quality of joint fluid.
- Has a weak analgesic effect.
- Suppresses the development of pathogenic microorganisms.
- Stimulates the production of red blood cells.
- It normalizes the water and electrolyte balance, prevents fluid loss, maintains skin elasticity, and stops age-related changes.
- Helps to cope with stress, relieves irritability.
The Turkish haidari appetizer reduces the frequency of migraine attacks, so it is recommended to be introduced into the daily menu for women entering menopause.
