Add Zest to Salads With a Tzatziki Sauce
Monday, April 11, 2016
I have a confession: I’m a cooking show junkie. Watching people cook is very relaxing to me, plus it gives me ideas for meals. Since I'm in the fitness industry, I do my best to eat healthy the majority of the time, but who said eating healthy has to be boring or have no flavor!? One of my favorite meals is salad; I could eat it all the time. Salads can be so versatile and pack a bunch of nutrients into a bowl! When I make a salad, I pile on the extras and my bowl usually overflows. There are many types of salads: greens, fruit, pasta but one of my favorites is English Pea salad.
A good way to pack nutrients into your bowl is by adding veggies to your salad, using the colors of the rainbow for variety. My salads typically look like this: a heaping pile of mixed greens, cherry or grape tomatoes, slivered almonds or walnuts, chia seeds, sunflower seeds, croutons, avocado, a sliced hard-boiled egg, and cheese, usually feta or goat cheese. Then, I add my dressing. My husband and I love flavored vinegars and oils so sometimes I'll just add those and be good to go. My husband made gyros last week so we had left over homemade Tzatziki sauce, which I've been using as a dressing. I'll give the estimated recipe below which you can tweak to taste.
If you want to make your salad your full meal, just add some grilled chicken or other protein source, and dinner is ready! I love to have that for supper in the summer. Another favorite of mine is Greek salad. I cut up cucumbers and tomatoes and add feta, avocado, EVOO, red wine, balsamic, or apple cider vinegar, salt and pepper. It's a super easy salad that's great for lunch.
Like I mentioned before, I love cooking shows and just recently saw a great idea for a kid friendly salad from The Pioneer Woman, Ree Drummond. She made a salad on a stick! She took iceberg lettuce and cubed it along with cubed cheese, tomatoes and cucumber and stuck it all on a skewer like a shish-kebab. Then, she just brushed a little homemade vinaigrette over it. Fun, healthy, and easy!
I could talk about salads all day long, but I'll end with the Tzatziki recipe for you to try. Enjoy!
½ pint Greek yogurt
½ cup sour cream
1-2 tsp minced garlic
1 tbsp olive oil
1 ½ tsp fresh dill
1 cucumber (optional to peel)
Juice of 1 lemon
1 tbsp salt
2 tbsp while balsamic vinegar (white or red wine vinegar work too)
Pinch of pepper
1 tsp of Cavendar’s Greek seasoning
Put all ingredients into food processor to blend and chill before serving.
Cassie Kupsky Integrative Nutrition Health Coach, Personal Trainer
Greater Green Bay YMCA