Sunday, May 22, 2011

soy-ful tzatziki

Every day, I try to gather the kids around to eat some raw veggies and nutritious dips. If we make it about the same time each day (like near lunchtime or mid-afternoon, for instance) it becomes a habit, and we are more consistent.

Here is one of our dips- a tzatziki sauce, which is Greek in origin.  I substitute whole soy for most of the dairy, and add some healthy nut oil.

soy-ful tzatziki
one cucumber, sliced lengthwise, seeds removed with a spoon, cut in rough pieces
juice of 1/2 to one whole lemon
a teaspoon to tablespoon of rough chopped mint
1-2 cloves garlic
1 block of firm tofu
about 1 tablespoonful healthy nut oil (walnut oil is my favorite)
salt and pepper to taste
optional: 3 ounces (more or less) plain greek or regular yogurt

Combine ingredients in a food processor or blender. Refrigerate between uses.  Dip and enjoy!

The yogurt gives the tzatziki the creaminess expected from the dip.  We may wean off the yogurt entirely as we get used to the soy taste, but for now, we will be adding just a bit to our dip- about 3 ounces.  If you use regular yogurt, strain it through a paper towel or coffee filter for a few hours to drip off the extra water.

The soy is usd to get those good isoflavones (anti-oxidant) and protein.  The nut oil has omega-3 fats and is also a good antioxidant boost.  Pair it up with a mixture of multi-colored veggies, and you're good to go!

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