This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is safe for those who are sensitive to gluten.
"It is the destiny of mint to be crushed."
-Waverley Lewis Root, Journalist
This is the best accompaniment to any spicy food you can imagine. The combination of the cool cucumber and the fresh yogurt is perfect.
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
Servings = 4 | Serving size =about 1/3 cup
Cooking Time = 15 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe keeps well for about 36 hours in the refrigerator.
|1 cup||non-fat Greek style yogurt|
|2 Tbsp||fresh mint (minced)|
|fresh ground black pepper (to taste)|
Slice the cucumber lengthwise. Seed the cucumber. Using a shredder, shred the cucumber including the skin.
Fold the cucumber together with the yogurt, salt, mint, and pepper. Chill.
Serving size = about 1/3 cup
Servings = 4
Amount Per Serving
|Calories 37||Calories from Fat 1|
|% Daily Value|
|Total Fat 0g||0%|
|Saturated Fat 0g||0%|
|Monounsaturated Fat 0g|
|Trans Fat 0g|
|Total Carbohydrates 5g||2%|
|Dietary Fiber 0g||1%|
|Vitamin A 1%||Vitamin C 2%|
|Calcium 13%||Iron 1%|
|Vitamin K 2 mcg||Potassium 180 mg|
|Magnesium 14 mg|