Yield 1 1/2 cup


  • 1 cup grated, seeded and peeled cucumber
  • 1 cup plain, Greek, low or fat-free yogurt
  • 2 tablespoons chopped fresh dill
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon fresh lemon zest
  • 2 garlic cloves, minced
  • salt and pepper, to taste


Drain grated cucumber in paper towel. In a medium bowl, whisk together the yogurt, cucumber, garlic, lemon zest, lemon juice and dill. Season with salt and pepper.  Refrigerate at least 1 hour before serving.

Serve with raw vegetables

Recipe courtesy of Claire Robinson,

Why Yogurt?

(Low-fat or non-fat options are your best choices)

High in protein

Protein builds and maintains bones, muscles and skin. It also causes one to feel full, leading to better weight management.

High in calcium

Most experts believe that calcium builds up bone and prevents fractures. As we age, our bone density declines and makes them more porous and more likely to break. Calcium fills those pores.

Contain probiotics

Choose yogurt with probiotics. These healthy bacteria help promote a healthy gut. Your digestive tract naturally contains lots of different types of bacteria – some good, helping you digest food, and some potentially harmful. Probiotics helps increase the good bacteria in your gut. The more good bacteria you take in, the less room there is for the bad varieties to grow.

Cultural Context

The Greek diet has been influenced by traditions from both the East and West. In ancient times, the Persians introduced the Greeks to Middle Eastern foods, such as yogurt, rice, and sweets.

Yogurt is an important part of Greek cuisine. Traditionally, Greek yogurt was set in clay bowls and made from either sheep’s or goat’s milk.  In modern times, Greek yogurt is also made of cow’s milk, and has become one of the country’s most successful exports. It is renowned the world over for its thick creamy texture and deliciously sour flavor.

Dips are very popular in Greece and Tzatziki is one of the most famous ones. It is also popular in many other countries. Greek strained yogurt is the ingredient that gives Tzatziki its tang. It is often served with spicy meats, vegetables, and savory pies.

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