How is the national dish of Greece made? Nutritional value and composition of dzatziki sauce. Benefits and harms, use in cooking.
Tzatziki sauce is a national product of Greek cuisine, a cold seasoning, the main ingredients of which are yoghurt, garlic and fresh cucumber. Other names are tzatziki, tzatziki. Taste - spicy, delicate, slightly oily, sweetish, creamy, color - white or greenish, consistency can be thick or liquid, uniformity depends on the degree of mixing. Locals add seasoning to all dishes during a meal - soups, hot meals, snacks. The dish is not only tasty, but also healthy.
How is tzatziki sauce made?
The main ingredient in Greek cuisine is natural yoghurt. The peculiarity of making dzazuki sauce is filtration. Goat or sheep milk (or a mixture of raw materials) is fermented with an enzyme complex, which includes lactobacilli, bifidobacteria and thermophilic streptococci. Then it is filtered through a dense fabric. The result is an absolutely uniform consistency and a delicate creamy taste. In addition, only Greek chefs can process garlic in such a way that the smell disappears, but the spicy taste remains.
To prepare the classic dzatziki sauce, a cucumber (large or several small ones) is peeled and grated. Mix vegetable gruel with a small amount of salt, squeeze the juice with gauze. The centers are removed from 3 garlic teeth, the slices are chopped with a crush, adding salt and olive oil. A few drops are enough. The structure of the garlic puree should resemble a cream. 500 g of Greek yogurt, squeezed cucumbers, garlic cream are mixed in a salad bowl. Salt and olive oil are added to taste. You can add a sprig of dill or cilantro, if desired.
Varieties of dzazuki sauce:
- With lemon juice - when grinding garlic, add 1 tbsp. l. lemon juice;
- With sour cream - it is added in the same amount as Greek yogurt;
- With wine vinegar - mix with cucumber before squeezing the pulp. If added at other stages of cooking, the consistency of the seasoning will be watery.
You can prepare dzatziki as a separate dish. In this case, olives and cheese are poured into it. Season the blender bowl with the following ingredients: Feta cheese slices - 100 g, 4 garlic cloves without inner arrows, 20 pitted black olives. Squeezed cucumber pulp of 2 cucumbers is also spread there. Stir to achieve complete homogeneity, pouring in 2 tbsp. l. olive oil and yogurt "by eye". You need to get an absolutely uniform consistency and get rid of the bright green color. If the sauce is too runny, you can stir in a little almond flour. Be sure to cool before serving.
To improve the taste, mint leaves or basil, cilantro are added to the Greek seasoning, and the amount of garlic and salt is increased or decreased. Experimenting, you need to know - real tzatziki does not leave a bitter or spicy aftertaste, a feeling of oily. It is a delicate and light product. Its fat content is not higher than 10-15%.
Composition and calorie content of dzatziki
The nutritional value of the sauce depends on the amount and type of ingredients, as well as the content of nutrients.
The calorie content of dzatziki, made according to the classic recipe, is 46.5 kcal per 100 g, with sour cream - 106 kcal, of which:
- Proteins - 2.8 g;
- Fat - 1.7 g;
- Carbohydrates - 5.1 g;
- Water - 37 g.
Vitamins per 100 g:
- Vitamin A - 23.9 mcg;
- Beta Carotene - 0.144 mg;
- Vitamin B1, thiamine - 0.013 mg;
- Vitamin B2, riboflavin - 0.009 mg;
- Vitamin B4, choline - 2.75 mg;
- Vitamin B5, pantothenic acid - 0.117 mg;
- Vitamin B6, pyridoxine - 0.026 mg;
- Vitamin B9, folate - 4.123 mcg;
- Vitamin C, ascorbic acid - 6.25 mg;
- Vitamin E, alpha tocopherol - 0.083 mg;
- Vitamin H, biotin - 0.334 mcg;
- Vitamin K, phylloquinone - 45.4 mcg;
- Vitamin PP - 0.1803 mg.
Macronutrients per 100 g:
- Potassium, K - 93.05 mg;
- Calcium, Ca - 15.07 mg;
- Magnesium, Mg - 7.5 mg;
- Sodium, Na - 96.6 mg;
- Sulfur, S - 0.43 g;
- Phosphorus, P - 14.5 mg;
- Chlorine, Cl - 152.86 mg.
Microelements per 100 g:
- Iron, Fe - 0.251 mg;
- Iodine, I - 1.19 mcg;
- Cobalt, Co - 0.505 μg;
- Manganese, Mn - 0.0791 mg;
- Copper, Cu - 41.85 μg;
- Molybdenum, Mo - 0.625 μg;
- Selenium, Se - 0.281 μg;
- Fluorine, F - 6.13 μg;
- Chromium, Cr - 2.16 μg;
- Zinc, Zn - 0.117 mg.
The composition of dzatziki sauce is dominated by:
- Nicotinic acid - restores the structure of nerve fibers and improves metabolic processes;
- Retinol - restores visual function;
- Folic acid - stimulates the synthesis of amino acids and increases the absorption of iron;
- Ascorbic acid - enhances immunity and participates in all metabolic processes;
- Potassium - normalizes the work of the cardiovascular system;
- Sodium - prevents the appearance of muscle cramps and dehydration;
- Chlorine - if it is not enough, then teeth begin to crumble and hair fall out;
- Iron - without it, the production of red blood cells is impossible, and, therefore, the vital activity of the body;
- Zinc - this substance normalizes the functions of the brain, with its deficiency, memory suffers, the speed of reactions decreases.
The benefits and harms of tzatziki sauce also depend on the type of additional ingredients. When mint is added, the food product acquires anesthetic properties, olives - tonic, and almonds - anti-aging. However, one must take into account the possibility of negative reactions. All these products are highly allergenic.
A low-calorie dish can be safely introduced into the diet of those who are losing weight. When replacing regular yogurt with fat-free yogurt, the nutritional value is reduced to 20 kcal per 100 g. This change is not significantly reflected in taste
Useful properties of dzatziki sauce
The seasoning made according to the classic recipe can be safely introduced into the diet of pregnant women and even small children after 2 years. During lactation, women may not be afraid that garlic will affect the taste of breast milk, since the bitterness was gotten rid of during processing.
The benefits of tzatziki sauce:
- Like all dairy products, it prevents the development of osteoporosis, improves the quality of skin, hair and nails.
- Creates favorable conditions for the reproduction of beneficial flora that colonizes the small intestine. Peristalsis accelerates, defecation becomes stable.
- Thanks to dietary fiber - cucumber pulp - peristalsis accelerates, the body is cleansed of toxins and toxins.
- Protects the mucous membrane of the digestive tract from the aggressive effects of hot spices and foods.
- Stimulates the production of digestive enzymes and bile acids.
- Normalizes the level of bilirubin in the blood, dissolves bad cholesterol. Eliminates bloating and bad breath.
- A high amount of B vitamins and ascorbic acid enhances immunity, helps the body cope with the first symptoms of a cold in the season of epidemics.
- Replenishes energy reserves and reserves of nutrients in the body.
- Normalizes water and electrolyte metabolism. By reducing the amount of salt, you can give the product a diuretic effect, while increasing the amount of salt, you can prevent the loss of moisture.
- Has anti-inflammatory effect, inhibits the development of pathogenic flora in the intestine.
- Improves appetite, helps to cope with anemia, vitamin deficiency.
It is useful to add the seasoning to the diet of patients recovering from serious illnesses. In this case, do not experiment with the recipe. When losing weight, the sauce is used instead of a full meal. After the diet in which he enters, the body does not experience a deficiency of nutrients, the quality of the skin does not deteriorate.
Tzatziki can be used as a hair mask. The composition stimulates their growth and prevents loss, strengthening follicles and accelerating the flow of oxygen to the upper layer of the epithelium. Advice for those who use food for cosmetic purposes - add salt.
Contraindications and harm to dzatziki
There are no restrictions on the introduction of this seasoning into the diet, except for the age under 1, 5-2 years old and individual intolerance.
The harm from dzatziki sauce can manifest itself when overeating: constipation or diarrhea, shortness of breath and nausea may occur. You should not get acquainted with a new taste with lactose intolerance.
If you have a history of intolerance to certain food components, you should be careful when trying a new dish. As already mentioned, in addition to the main ingredients, additional ones can be used, which increase the likelihood of developing an allergic reaction. The most dangerous are nuts and olives.
In cheap restaurants, tzatziki can be made with emulsifiers, garlic flavor, and mayonnaise instead of yogurt. Such a product does not have the beneficial properties of the original and cannot be considered dietary. If there is something alarming in the taste, it is better to refuse to use it.
Dzatziki sauce recipes
Greek yogurt seasoning is often served with gyros or sulvaki - Greek fast food in the form of small kebabs, with meze - this is the name for a plate with small portions of various snacks. Tzatziki are smeared on bread, seasoned with vegetable salads.
Tasty recipes with dzatziki:
- Gyros … Knead the dough. Dry yeast, 4 g, is diluted in 150 ml of warm boiled water. 300 g of high-grade wheat flour is sieved and combined with cumin - half a teaspoon. Kneaded with yeast along with olive oil - 2 tbsp. l., salt. They let the dough stand, and at this time they are busy with the filling. Chicken fillet, 0.5 kg, beaten and marinated in olive oil - 1.5-2 tbsp. l., which added a large amount of spices: 1/3 tsp. cumin and coriander, 1/2 tsp each paprika, black pepper, oregano, marjoram and thyme. After 30 minutes, the marinade is rubbed into portioned pieces and fried on both sides until tender. When the meat is ready, roll out the dough into thin cakes and fry on both sides in a dry frying pan. In each tortilla, spread meat, slices of tomatoes and red onions in half rings, some lettuce leaves and 2-3 tbsp. l. yoghurt sauce. Fold the cake in half. It's better to eat while it's hot.
- Cheese seasoning … The seasoning is prepared according to the classic recipe. Then add pieces of feta cheese or feta cheese. Sprinkle the finished dish with dill and parsley slices.
- Salad option … The dish is made on the basis of the classic dzatziki recipe, but the amount of ingredients is changed. 2-3 cucumbers are finely chopped together with the peel, mixed with crushed garlic - 1-2 cloves without a core, sprinkled with fresh dill - a bunch, slightly salted. Refuel with 1 tbsp. l. olive oil and thick yogurt. A salad like this is a great dinner on a low-calorie diet.
- Meat appetizer … You can buy puff pastry from the store or make your own. Quick recipe: 500 g flour mixed with 200 g margarine, egg, salt, pour a glass of ice water and 1 tsp. vinegar. Flour is added if necessary. An elastic soft kneading is divided into several parts, each is rolled into a layer and greased with butter. Lay the sheets on top of each other, roll them out again. Now it is rolled up with a snail, wrapped in cling film and put into the freezer for 15 minutes. Roll out one last time into a layer, and can be used for baking. Cut out the same circles with a plate, press them inside with a glass to form an inner circle. Bake at 200 ° C for 15 minutes. The edges are lifted to create a plate. For minced meat, grind 300 g of beef with onions - 2 pcs., Drive in an egg, dill with parsley, add salt. Shape the meat into a meatball and fry in oil until tender. 2-3 meatballs and tzadtsiki are placed in each plate - the recipe does not matter. The dish is served as an appetizer for beer or red wine.
- Beetroot with sauce … Dzatziki is prepared according to any of the described recipes, increasing the amount of garlic. Walnut kernels are ground into powder. Layer slices of beetroot, seasoning on the dish, sprinkle with nut crumbs, give the dish the shape of a cone. Decorate the top with dzatziki sauce.
- Cold appetizer … The seasoning is often served with croutons. If the dish is prepared for breakfast, cut a slightly dried loaf into thin slices, beat eggs with a small amount of milk, soak bread pieces in this mixture and fry them on both sides in refined sunflower oil until golden brown. Grease the tzatziki and eat it immediately. The combination of hot bread and cold sauce creates an extraordinary taste of the dish.
- Beer snack … The crust is cut off from Borodino bread, and the pulp is cut into thin long strips. It is dried, soaked in olive oil and salt and fried in a pan. When serving, long croutons sticks are stuck in a saucepan with thick seasoning.
Interesting facts about dzatziki
In Persian cuisine this dish is called mastohyar, in Cypriot - talaturi, in Macedonia and Bulgaria - tartar, in India - rantu. The recipe of the original product is slightly supplemented, but the main ingredients remain unchanged.
Dzadziki could be tried even at symposias (ritual feasts) in Ancient Greece. True, then he was called mittico. But, judging by the ancient texts, it included the same ingredients as modern yoghurt sauce. At that time, cucumbers were already grown - 3 varieties were constantly mentioned, yoghurt was made from sheep and cow milk.
Byzantine chefs adopted the recipe for the seasoning and began to call it Tzakisto. Later, the dish "took root" in Turkey, turning into cacik.
How to make tzatziki sauce - watch the video:
After returning from Greece, many try to make tzatziki sauce at home on their own. But no matter how tasty the seasoning turns out, the homemade version does not match the original. Without natural Greek yogurt, the composition of which is passed on in every family from generation to generation, it is impossible to repeat the taste.
