Nutrient Spotlight:
Excellent source of calcium and vitamin C
Good source of vitamin B6, folate, and manganese
Ingredients:*
2 cucumbers, sliced into 1/4 in. thick rounds
2-3 green onions chopped
1 cup plain yogurt (soy or goat’s milk)
1 tsp. tahini or almond butter
1-2 cloves minced garlic
1 tsp. fresh lemon juice
Dash of soy sauce (optional)
Seasonings to taste: a dash of salt, and pepper, and cumin (Cumin is the seasoning traditionally used in Raita, an Indian dish consisting of cucumber and yogurt.)
*Use all organic ingredients for optimal nutrition.
Directions:
Stir tahini, soy sauce, garlic, and lemon juice into yogurt. Pour over cucumbers and onions, stir, and enjoy. You can also add tomatoes to this recipe, which is especially good in the summer when the tomatoes are beautifully ripened. The versatile yogurt sauce can be used as a salad dressing or vegetable dip. Makes two servings.
Recipe Nutrient Analysis:
105 calories, 3 g. total fat, 1 g. saturated fat, 0.5 g. monounsaturated fat, 0.7 g polyunsaturated fat, 3 mg. cholesterol, 15 g. carbohydrate, 2 g. fiber, 8g. sugar, 7 g. protein, 240 IU vitamin A, 0.2 mg vitamin B6, 14 mg vitamin C, 45 mcg folate, 260 mg calcium, 70 mg phosphorus, 100 mg. sodium, 385 mg. potassium, 32 mg magnesium, 0.3 mg manganese
Recipe adapted from Moosewood Restaurant Low-Fat Favorites (Random House, 1996).
Recipe by Laura B. LaValle, RD, LD
[Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention.]