Tzatziki with Lactobacillus reuteri Yogurt, Soaked Sweet Onion, Dual-Texture Cucumbers, Lemon-Soaked Garlic, Lemon Zest, Parsley, and Extra Dill

Jeff Jensen

Probiotic Tzatziki

This vibrant Greek tzatziki dip features 2 cups of probiotic-rich Lactobacillus reuteri yogurt for a creamy base, two cucumbers (one grated for smoothness, one medium-chopped for crunch), a whole medium-chopped sweet onion soaked in salt water overnight for mild sweetness and texture, a whole bulb of garlic minced and soaked in lemon juice to soften its heat, lemon zest for brightness, 1/4 cup finely chopped parsley, 1/2 cup finely chopped dill for a bold herbaceous kick, and 3 tablespoons of extra virgin olive oil for richness. Seasoned with 1 tablespoon each of Celtic sea salt and freshly ground pepper, it’s perfect as a dip for pita or veggies, a topping for potatoes, or a sauce for grilled meats.

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Ingredients Method

Ingredients

  

• 4 cups Lactobacillus reuteri yogurt (strained for thicker texture) 750g, typical amount from 1/2 gallon of A2 milk fermented in an Instant Pot with L. reuteri probiotic for 36 hours. Then whey drained to create the thicker greek style yogurt.
• 2 each English cucumber One grated and other medium chopped
• 1 blub Garlic (5-8 cloves) minced and soaked overnight in 2-3 tablespoons of fresh lemon juice
• 1 each Sweet Onion soak in salt water overnight in the refrigerator, then drained and rinsed.
• 2 each Lemons
• 1/2 cup Dill, fresh
• 1/4 cup Parsley, fresh
• 3 tbsp Olive oil, extra-virgin
• 1 tbsp Celtic sea salt
• 1 tbsp Black Pepper, freshly ground
• 1 tbsp Mint, fresh Optional: finely chopped

Method

 

1. Peel the onion. Medium chop the onion and place it in a glass dish with a lid. Cover with water and one tablespoon of salt. Mix with a spoon. Let it sit overnight in the refrigerator to reduce the heat of the onion and enhance its crunchiness.
2. Grate one cucumber and use a paper towel to absorb the juice. Finely chop the second cucumber.
3. Finely chop one bulb of garlic (about 5-8 cloves). Zest the peel of two lemons. Juice the lemons. Combine all in a glass dish with a lid. Place in the refrigerator overnight.

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Description

This vibrant Greek tzatziki dip features 2 cups of probiotic-rich Lactobacillus reuteri yogurt for a creamy base, two cucumbers (one grated for smoothness, one medium-chopped for crunch), a whole medium-chopped sweet onion soaked in salt water overnight for mild sweetness and texture, a whole bulb of garlic minced and soaked in lemon juice to soften its heat, lemon zest for brightness, 1/4 cup finely chopped parsley, 1/2 cup finely chopped dill for a bold herbaceous kick, and 3 tablespoons of extra virgin olive oil for richness. Seasoned with 1 tablespoon each of Celtic sea salt and freshly ground pepper, it’s perfect as a dip for pita or veggies, a topping for potatoes, or a sauce for grilled meats.

Instructions

Prepare the Cucumbers:

• Grated Cucumber: Peel the first cucumber (optional). Grate it using a box grater or food processor. Place on a paper towel or in a clean kitchen towel and press gently to absorb excess juice to keep the dip thick. Set aside.
• Chopped Cucumber: Peel the second cucumber (optional). Cut into medium-sized chunks (about ¼-inch pieces) for crunch. Set aside.

Prepare the Sweet Onion:

• Medium-chop the whole sweet onion (about 1–1.5 cups). Soak in salt water (1 cup water with 1 teaspoon salt) overnight in the refrigerator to soften its flavor and enhance crunch.
• Drain and rinse thoroughly to remove excess salt, then pat dry with a paper towel for crispness.

Prepare the Garlic:

• Mince the whole garlic bulb and soak overnight in 2–3 tablespoons of fresh lemon juice in the refrigerator. Drain the lemon juice (reserve if desired for later adjustment).
• Rinse the garlic lightly if you want an even milder flavor, then pat dry.

Prepare the Lemon Zest:

• Wash the lemon thoroughly. Using a microplane or fine grater, zest the outer yellow peel, avoiding the bitter white pith. Set aside 1–2 teaspoons of zest.

Prepare the Herbs:

• Finely chop 1/2 cup of fresh dill and 1/4 cup of fresh parsley, ensuring the pieces are small to blend well into the dip.

Mix the Base:

• In a medium bowl, combine the 2 cups of Lactobacillus reuteri yogurt, drained lemon-soaked garlic, lemon zest, 3 tablespoons extra virgin olive oil, 1 tablespoon fresh lemon juice, 1 tablespoon Celtic sea salt, and 1 tablespoon freshly ground black pepper.
• Stir until smooth and well combined. The extra olive oil and yogurt provide a creamy base to balance the bold dill and seasonings.

Add Vegetables and Herbs:

• Fold in the grated cucumber, medium-chopped cucumber, soaked and rinsed sweet onion, 1/2 cup finely chopped dill, and 1/4 cup finely chopped parsley (and mint, if using).
• Mix thoroughly to distribute evenly, ensuring the chopped cucumber and sweet onion add crunch, while the dill and parsley provide a bold herbaceous flavor.

Taste and Adjust:

• Taste carefully, as 1/2 cup of dill and 1 tablespoon each of Celtic sea salt and pepper are bold. Start with 1/4 cup dill and 1 teaspoon of each seasoning, mix, and add more if needed to avoid overpowering the dip.
• Adjust with more lemon juice, reserved garlic-soaking lemon juice, or yogurt if the flavors need balancing. The dill, parsley, and sweet onion should harmonize.
• Refrigerate for 1–2 hours to let flavors meld for the best taste.

Serve:

• Drizzle with a little extra virgin olive oil and garnish with extra dill, parsley, a Cucumber chunk, or a pinch of lemon zest, if desired.
• Serve chilled as a dip with pita bread or fresh vegetables (like carrots, bell peppers, or celery), as a topping for baked or roasted potatoes, or as a sauce for grilled meats like souvlaki, chicken, or lamb.

Tips:

• Dill: 1/2 cup of fresh dill is bold and herbaceous. Add 1/4 cup first, taste, and adjust to ensure it complements the parsley and sweet onion. If using dried dill, 1–2 tablespoons is enough due to its concentrated flavor.
• Sweet Onion: A whole sweet onion (1–1.5 cups) adds mild sweetness and crunch. Start with 3/4 cup if you’re concerned about balance with the increased dill.
• Seasonings: Celtic sea salt and freshly ground pepper at 1 tablespoon each are strong. Taste-test incrementally to balance with the herbs and lemon zest.
• Garlic: A whole bulb (8–12 cloves) is potent, even after soaking. Add half initially and taste to ensure it complements the herbs and seasonings.
• Lemon Zest and Olive Oil: Start with 1 teaspoon of zest to avoid overpowering; the 3 tablespoons of olive oil add richness to support the dill and parsley.
• Texture: For thicker tzatziki (ideal for potato topping or as a sauce), strain the yogurt overnight in cheesecloth or a fine mesh sieve in the fridge. The paper towel-dried grated cucumber and rinsed onion prevent a watery dip.
• Storage: Store in an airtight container in the refrigerator for up to 3–5 days. Stir before serving if liquid separates.
• Serving Suggestions:
• Dip: Pair with warm pita triangles or a veggie platter for a refreshing appetizer.
• Potato Topping: Spoon over baked potatoes or roasted fingerlings for a creamy, herbaceous twist, replacing sour cream.
• Grilled Meats: Use as a sauce for grilled lamb chops, chicken skewers, or gyro wraps to add a cooling, flavorful contrast.

This tzatziki is a versatile, flavor-packed star with its creamy texture, crunchy elements, and bold herbaceous and zesty notes! Let me know if you want specific pairing ideas (e.g., potato recipes or meat marinades) or tweaks to adjust the intensity of any ingredient. Enjoy your dipping, topping, and saucing!

Lactobacillus reuteri yogurt, the star of your Probiotic Tzatziki, offers significant benefits for improving overall gut health and potentially reducing Small Intestinal Bacterial Overgrowth (SIBO). This probiotic strain helps restore a balanced gut microbiome by colonizing the intestines and promoting the growth of beneficial bacteria while suppressing harmful pathogens. For SIBO, L. reuteri may be particularly helpful due to its production of antimicrobial compounds like reuterin, which can inhibit the overgrowth of bacteria in the small intestine, a hallmark of SIBO. It also supports gut motility and strengthens the gut barrier, reducing the risk of bacterial translocation and inflammation that exacerbate SIBO symptoms. Additionally, L. reuteri aids digestion by improving nutrient breakdown and absorption, which can alleviate bloating, gas, and discomfort commonly associated with SIBO. Regular consumption of this yogurt in your tzatziki may enhance gut-immune function and contribute to a healthier digestive environment, potentially mitigating SIBO-related issues. Always consult a healthcare professional for personalized SIBO management.

References

1. All Recipes - Greek Tzatziki and tweaks by Barcham