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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

“Action is the foundational key to all success."
-Pablo Picasso, Artist

The refrigerator light goes on...

This sauce is perfect on almost any spicy food. You can use it on curried food or spicy Spanish Mediterranean dishes like Spanish or Moroccan cuisine.

Yogurt

Yogurt, like most dairy products now, contains a various amounts of fat. There is non-fat (0% fat), low-fat (usually 2% fat) and plain or whole milk yogurt (4% fat).

Yogurt is made by fermenting a milk with bacteria (a lactobacillus and a streptococcus species). These bacteria are happy to oblige in helping make the yogurt and are not dangerous to humans – in fact, it can aid with digestion.

4 ounces whole milk yogurt = 68 calories, 4 fat, 2g sat fat, <1g mono fat, 4g protein, 5g carbohydrates, 52mg sodium, 15mg cholesterol

4 ounces low-fat yogurt = 71 calories, 4g fat, 1g sat fat, <1g mono fat, 6g protein, 8g carbohydrates, 80mg sodium, 7mg cholesterol

4 ounces non-fat yogurt = 63 calories, 0g fat, 0g sat fat, 0g mono fat, 6g protein, 9g carbohydrates, 86mg sodium, 2mg cholesterol


 

Caper Yogurt Sauce



Servings = 4 | Serving size =3 Tablespoons sauce

Cooking Time = 15 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Chopping and mixing time does not include chilling time. This recipe makes great leftovers and the sauce will keep for about 48 hours in the refrigerator.

1/2 small cucumber (seeded but not peeled)
1/2 cup non fat Greek yogurt
1 Tbsp capers
1 Tbsp fresh oregano (minced)
1 small green onion (thinly sliced)
1/8 tsp salt
fresh ground black pepper (to taste)

Grate the cucumber. Place it in a bowl with the yogurt, capers oregano, green onion, salt and pepper. Chill.

Nutrition Facts

Serving size = 3 Tablespoons sauce

Servings = 4

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Amount Per Serving

Calories 23 Calories from Fat 1
  % Daily Value
Total Fat 0g 0%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 1mg 0%
Sodium 160mg 7%
Total Carbohydrates 4g 1%
    Dietary Fiber 0g 1%
    Sugars 3g  
Protein 2g  
Vitamin A 1% Vitamin C 2%
Calcium 7% Iron 1%
Vitamin K 9 mcg Potassium 123 mg
Magnesium 11 mg