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Special Diet Information

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

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

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

 

"It is the destiny of mint to be crushed."
-Waverley Lewis Root, Journalist

The refrigerator light goes on...

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

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


 

Cucumber Mint Yogurt



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 medium cucumber
1 cup non-fat Greek style yogurt
1/8 tsp salt
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.

Nutrition Facts

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  
Cholesterol 1mg 0%
Sodium 120mg 5%
Total Carbohydrates 5g 2%
    Dietary Fiber 0g 1%
    Sugars 5g  
Protein 4g  
Vitamin A 1% Vitamin C 2%
Calcium 13% Iron 1%
Vitamin K 2 mcg Potassium 180 mg
Magnesium 14 mg