Tzatziki Sauce

Meal: 68 cal Protein: 2 g Carbs: 5 g Fat: 5 g

The reason I love this dish is because it is so versatile. Add smoked salmon and it’s a main dish. Put in on a pizza, it’s a spread. Serve with lamb burgers or a beautifully pan sauteed Cod, it’s a side dish that rounds out the meal. For this version of Tzatziki, we’ve gone non-traditional using cashew cream instead of Greek yoghurt. This really doesn’t save any calories, but more importantly, we saved on sodium and saturated fat. Cashews have about the same amount of fat as Greek Yogurt, but it’s Unsaturated fat which is better for your heart.

The key to managing the calorie of Tzatziki, whether you use Cashew Cream or Yogurt as the base is to drop the volume making it a chunkier sauce and add more fresh flavors in the form of Garlic, Dill, and my favorite, Lemon. This is what transforms it from simply a high fat, high-calorie addition to a meal, to a nearly flawless centerpiece of flavor. And we’ve highlighted three great ways to feature this beautiful sauce – a Lettuce Wrap, a Pizza, and a Burger.

NOTE: While the Tzatziki is only good for one week in your fridge, any leftover Cashew Cream can be frozen up to 6 months. But trust me, there’s a really good chance you’ll use it before it hits the freezer!

Serving size 2 tbsp 68 cal Protein: 2 g Carbs: 5 g Fat: 5 g

Ingredients

1 C Cashews , Raw (neither salted nor roasted)
1 C Water (divided ¾ and ¼; final ¼ to be used to thin it out)
3 Cloves Garlic , minced
2 Tbsp Lemon Juice
Sea Salt & Pepper
2 C Cucumbers , grated (Optional, peel the cucumbers first)
½ C Bermuda Onion , grated
1-2 Tbsp Dill
1-2 Tbsp Lemon Zest

Directions

Place cashews, garlic and ¾ C of water in blender and blend until smooth.
Add lemon juice, salt & pepper and process to blend well.
Add final ¼ C (or more) water, if needed.
Wrap grated cucumber in a dish or paper towel, squeeze out the excess water until mostly dry. Set aside.
In a bowl, combine cucumber, onion, dill and zest. Add enough of the cashew cream to pull the tzatziki together, but not make it too wet
Adjust seasoning, as needed.