It’s cheaper to make it yourself: prepare 5 delicious sauces from Greek yogurt

The master of French cuisine, Auguste Escoffier, called yoghurt sauce for salad the best dressing for such a dish. The thin, uniform texture, combined with the thickness, makes it possible to use yogurt-based sauces for salads made from delicate seafood, the first early spring vegetables, and for salads with chicken and chicken meat.

Yogurt sauces can also be combined with foods that have contrasting tastes. For example, in French restaurants they serve smoked salmon with a sauce that perfectly emphasizes the taste of the main product.

Yogurt sauces are an excellent substitute for mayonnaise - at the same time, they are much lower in calories and can be used in dietary nutrition.

Modern dietetics recognizes that yogurt-based sauces are an excellent addition to dishes that form a menu of healthy and at the same time tasty food.

We offer several of the most popular recipes for such sauces:

How to make yoghurt sauce for salad - 15 varieties

1. Dill-yogurt sauce
2. Yogurt sauce for Olivier salad
3. Yogurt sauce with cilantro
4. Jimmy Oliver's Yogurt Salad Dip
5. Yogurt sauce with garlic
6. Yogurt mustard salad dressing
7. Yogurt sauce with dill and parsley for meat salads
8. Yogurt sauce for salad
9. Yogurt-cucumber sauce
10. Original yogurt sauce
11. Raita sauce. Pakistani and Indian cuisine
12. Recipe for yoghurt sauce with celery
13. Light yoghurt sauce for all salads
14. Yogurt sauce for seafood salads
15. Yogurt sauce with mustard

Yogurt sauce with herbs and egg vitamin cocktail on your table

An excellent spring seasoning option is yogurt sauce with egg and herbs. It is suitable for dressing salads and goes well with vegetables like radishes, as well as fried potatoes.

To prepare, take: - 100 ml of yogurt; - 2 eggs; - 1 tbsp. l. sour cream; - 0.5 tsp. mustard; - a bunch of dill and parsley; - green onions, garlic; - salt.

Cooking technology: 1. Boil eggs, chop coarsely. 2. Wash the greens and chop them. 3. Mix the greens with eggs, garlic, add mustard, sour cream, and grind using a blender. 4. Pour yogurt into the resulting mass and add salt. Serve chilled.

Smooth yoghurt sauce is the perfect condiment

for meat, chicken fillet, fish, salads.

It is low in calories and has a pleasant taste. Treat yourself to delicious dishes flavored with yoghurt sauce and stay beautiful and healthy.

Similar Recipes

Dill-yogurt sauce

This salad dressing sauce has a fairly delicate, unobtrusive taste that does not absorb the flavor of the main products.

Ingredients:

• Low-fat yogurt without additives – 150 grams
• Lemon juice – 2 teaspoons
• Dill – 1 bunch
• Garlic – 1 clove
• Salt to taste.

Preparation:

Finely chop the dill. Chop and crush the garlic. Add the prepared ingredients along with lemon juice to the yogurt. To stir thoroughly.

Yogurt - what is this product?

First of all, we are talking about a fermented milk product, which is obtained by fermenting natural milk using a starter containing cultures of Bulgarian bacillus and thermophilic streptococcus. It comes from Central Asia, where it was known in ancient times. Yogurt came to Europe from Turkey only in the 16th century. This wonderful product came to Russia only towards the end of the 19th century thanks to the efforts of our famous biologist Ilya Mechnikov.

According to biblical legend, an angel passed on the secret of yogurt to Abraham, who lived 175 years thanks to its healing properties.

Yogurt producers conventionally divide them into living and non-living categories. The first ones are produced without preservatives and using lactobacilli. This product can be stored for no more than a month. Non-living products are obtained by heat treatment (pasteurization) and their shelf life can be up to one year.

Based on the additives used, the product is divided into:

• natural (without flavoring additives or fragrances);
• fruity (most likely containing pieces of natural fruit);
• and flavored (most often with artificial additives using preservatives, thickeners, flavor enhancers and other chemicals).

Yogurt sauce for Olivier salad

This sauce will be an excellent replacement for mayonnaise and will add new flavor notes to the famous salad. Perfect for gourmet salads containing rice, canned corn, radishes and olives.

Ingredients:

• Mayonnaise – ¼ cup
• Greek yogurt – ¼ cup
• Dijon mustard – ½ teaspoon
• Fresh dill – 2 sprigs
• Ground black pepper, salt - to taste.

Preparation:

Wash the dill, dry it and finely chop it with a knife. Place mayonnaise in a bowl, add Greek yogurt, Dijon mustard, chopped dill. Beat with a pastry whisk.

The sauce is ready.

Yogurt sauce with cilantro

This tasty and easy-to-prepare sauce can not only be used as a seasoning on salads, but also served with boiled vegetables and added to foods used to fill pita bread.

Ingredients:

• Yogurt - 200 milliliters
• Fresh cilantro – 1 bunch weighing 30 grams
• Garlic - 1 clove
• Lime juice - 2 tablespoons
• White balsamic wine vinegar – 1 ½ teaspoons
• Olive oil - 60 milliliters
• Salt - to taste.

Preparation:

Place all ingredients in a blender bowl and blend until smooth. The sauce is ready.

TOP 4 yogurt-based dressings

Yogurt sauces go especially well with seasonal vegetables, fish, and seafood. It is difficult to choose the best recipes among dozens of proven ones; below are three interesting and affordable options.

Refreshing Cilantro and Vinegar Sauce

Ingredients:

• 200 ml natural yogurt;
• a bunch of cilantro (about 30 grams);
• a tablespoon of lemon juice;
• one and a half tablespoons of white wine or white;
• a clove of garlic;
• 50 ml olive oil;
• salt.

Preparation:

1. Wash the cilantro, dry it, trim off any too coarse stems.
2. Peel the garlic. If you want the sauce to have an uneven texture, chop finely and set aside. For a smooth consistency, add to the rest of the ingredients as is.
3. Place all ingredients in a blender, add salt, and beat until smooth. Stir in garlic if prepared separately.

The taste of the sauce will be subtler if you replace lemon juice with lime juice; the amount can be increased to two tablespoons. This sauce is especially good with hot boiled vegetables, in hamburgers, shawarma, burritos, etc.

Easy yogurt salad dressing in 5 minutes [video recipe]

https://www.youtube-nocookie.com/embed/F8JBoiDeYcA

Yogurt-nut sauce

Pairs best with legumes and meat salads.

Ingredients:

• 150 ml natural yoghurt;
• 50 grams of walnuts;
• lemon juice to taste;
• a clove of garlic;
• a bunch of dill (about 20 grams);
• half a teaspoon of sweet paprika;
• salt.

Preparation:

1. Heat a heavy-bottomed frying pan to just below medium. Add the nuts and fry with constant stirring until a distinct nutty aroma appears, but no longer than 15 minutes. Grind in a blender or coffee grinder. The degree of grinding is optional: it can be mixed into flour, or interspersed with small pieces.
2. Peel the garlic, chop it, sprinkle with salt and grind into porridge with the flat side of a knife.
3. Wash the dill, dry it, pick it off the stems and chop it finely.
4. Mix all ingredients, add salt if necessary.

You can save time on roasting nuts by processing them in the microwave. To do this, place the nuts in one layer on a plate and place in the oven for 8 minutes, stirring once halfway through cooking.

Spicy yoghurt sauce

Suitable for both salads and boiled vegetables, main meat and fish dishes.

Ingredients:

• a glass of yogurt (200 ml);
• medium cucumber;
• a small pod of fresh chili pepper (or half a large one);
• garlic clove;
• juice of half a lemon;
• 2 pinches of coarsely ground black pepper;
• salt.

Preparation:

1. Peel the cucumber, finely grate, sprinkle with a pinch of salt, leave for 5 minutes, then squeeze out excess liquid.
2. Pass the garlic through a press. Free the chili from seeds and white veins and chop very finely.
3. Mix all ingredients, salt and pepper.

Chopped fresh mint (half a bunch per glass of yogurt) will add a fresh cool note to the sauce.

Jimmy Oliver's Yogurt Salad Dip

This sauce is especially valuable not only for its taste, but also for its low calorie content. While regular French salad dressing has 3,000 calories, this sauce has only 300.

Ingredients:

• Low-fat yogurt – 0.5 liters
• Salt - a large pinch
• English mustard – 1 teaspoon
• Green and purple basil – 25 grams each
• Cayenne pepper - half a pod
• Garlic – a couple of cloves
• Apple cider vinegar – 1 teaspoon
• Juice and zest of half a lemon.

Preparation:

Place all ingredients in a blender bowl and blend for 30 seconds.

The sauce can be stored in the refrigerator.

Ground black pepper - to taste.

Yogurt sauce with garlic

This salad dressing with a fairly well expressed taste and aroma of garlic can also be used as a sauce for vegetable and fish dishes.

Ingredients:

• Natural yogurt – 150 milliliters
• Apple cider vinegar – 1 tablespoon
• Garlic – ½ medium head
• Grated white horseradish – 1 teaspoon
• Light honey – 1 teaspoon
• Salt to taste.

Preparation:

Pass the peeled garlic through a press. Then combine all the ingredients in a suitable container and mix thoroughly. Add salt to taste. The sauce is ready.

Yogurt mustard salad dressing

In addition to its taste, this sauce is also distinguished by its delicate texture and wonderful aroma. Great for vegetable salads.

Ingredients:

• Natural yogurt – 100 milliliters
• Apple mustard – 3 teaspoons
• Salt – 3 teaspoons
• Ground black pepper - to taste.

Preparation:

Mix all ingredients thoroughly with a pastry whisk.

Nutritional and energy value:

Yogurt sauce with dill and parsley for meat salads

This sauce is recommended for salads containing meat products.

Ingredients:

• Walnuts, kernels – 40 grams
• Natural yogurt – 120 grams
• Garlic – 1 clove
• Lemon
• Dill – 1 bunch
• Salt to taste

Preparation:

Pass a clove of garlic through a garlic press, fry the nuts in a dry frying pan and grind, combine with garlic. Mix the resulting mass with yogurt, add lemon juice. Chop the dill very finely and add to the sauce. Add salt. Mix the sauce thoroughly with a pastry whisk.

Cool before dressing the salad.

Yogurt-based sauce can be stored for as long as indicated on the yogurt package. However, if garlic is added to the sauce, the sauce will spoil more quickly. Therefore, if long-term storage is necessary, the sauce is prepared without garlic and added immediately before use.

Choosing yogurt for dressing when losing weight

People on a diet should remember when purchasing yogurt that:

1. The calorie content of natural yogurt without additives, made from low-fat milk, does not exceed 70 kcal/100 grams. High calorie content indicates high fat content of the raw materials or the presence of sugar in the composition.
2. Manufacturers can artificially degrease the product, which leads to the appearance of E-additives, thickeners, flavors, and starch in the composition. By the way, modified starch may be hidden behind the inscription “E1422”. The only acceptable natural thickener is agar-agar. Otherwise, low-fat yogurt should also have a short and clear list of ingredients: raw materials (milk, cream) and bacteria (sourdough).
3. Some technologies involve heat treatment after fermentation. This process “kills” most of the beneficial bacteria. The corresponding mark must be on the packaging.

If you have a steamer at home, it's easy to make your own yogurt. For a liter of milk (preferably farm milk), take 6 tablespoons of starter (sold in pharmacies and online stores) and mix.

Place the mixture poured into cups into a steamer heated for 10 minutes, turn off the steamer, leave the milk to ferment, the yogurt is ready after 8 hours. Stored in the refrigerator for no longer than 5 days.

Yogurt sauce for salad

This easy and delicious salad dressing comes together very quickly. Pairs perfectly with seafood, vegetable and meat salads.

Ingredients:

• Natural yogurt – 200 milliliters
• Olive oil - 2 tablespoons
• Vinegar – 1 teaspoon
• Garlic – 2 cloves
• Ground black pepper – 1 teaspoon

Preparation:

Place all ingredients of the sauce in a shallow bowl and whisk thoroughly with a pastry whisk. Add salt to taste and stir again.

Greek tsatsiki

Actually, this sauce is not only Greek. A similar sauce is prepared in Turkey, Bulgaria, and Israel. But the most famous name, yes, is the Greek “tsytsyki” or “dzadzyki”. The most famous Greek sauce is prepared very simply: peel 1-2 fresh cucumbers, grate and squeeze lightly to remove excess moisture.

Place the grated cucumbers in a bowl, add 1-2 cloves of grated garlic, a handful of chopped mint leaves and 2 tbsp. olive oil. Add a thick unsweetened sauce, salt to taste and you're done!

Yogurt-cucumber sauce

This is an excellent dressing for spring vegetables with a delicate flavor and texture. Can be served with boiled vegetables.

Ingredients:

• Natural yogurt – 1 glass
• Fresh cucumber – 1 piece
• Chopped fresh mint – 2 tablespoons
• Garlic – 1 clove
• Ground white pepper, salt to taste.

Preparation:

Grind the cucumber, sprinkle it with pepper and salt, stir.

Add garlic, mint and cucumber through a press to a bowl of yogurt. Mix everything thoroughly.

Place in the refrigerator to cool for 20 minutes.

Cooking features

For those who are already familiar with the national cuisine of a given country, it will not be difficult to identify the special taste of the dressing. The basis for Greek sauce, despite some differences, certainly remains traditional Greek yogurt. But in our realities, it would be prudent to replace it with thick kefir, sour cream (it will turn out fattier) or a Bulgarian product. In addition, the classic Greek sauce consists of fresh cucumbers, a little lemon juice, young garlic, extra virgin olive oil and salt. Based on your taste, you can vary the amount of added salt and lemon juice. Next, you will learn the classic way to prepare Greek sauce. This culinary experiment will definitely not disappoint you!

Original yogurt sauce

You can season any salads, and also serve with baked potatoes.

Ingredients:

• Natural yogurt – 250 grams
• Cucumber - 1 piece
• Juice from half a lemon
• Chili pepper - half a pod
• Garlic – 2 cloves
• Ground black pepper - to taste
• Dill
• Salt - to taste.

Preparation:

Grate the cucumber on a fine grater and squeeze out the liquid

Place the grated cucumber in a container and squeeze out the garlic. Finely chop the chili pepper and dill

Add yogurt, lemon juice, salt and pepper

Mix.

Raita sauce. Pakistani and Indian cuisine

This yogurt-based sauce can be called universal. In Indian and Pakistani culinary traditions, it is used not only for dressing various salads, but also as a sauce for meat and fish dishes, and eaten with flatbreads. As a dressing for various vegetable, meat, and seafood salads, it is widely used in US cooking.

Ingredients:

• Greek yogurt – 400 milliliters
• Cucumber – 1 piece
• Ground cumin – ½ teaspoon
• Cilantro - bunch
• Mint – bunch
• Salt and pepper to taste.

Preparation:

Chop the mint and cilantro very finely. In a bowl, combine very finely chopped cucumber and yogurt. Add 2 tablespoons each of mint and cilantro, as well as cumin. Mix everything thoroughly.

Nutritional quality

Although yogurt sauce contains a huge amount of substances beneficial to the human body. In terms of calorie content, it is quite suitable for the most strict diets: in its classic version filled with greens, there are only 84 kcal per 100 grams of product. It contains almost equal amounts of carbohydrates and fats: 5.8 and 5.1 grams, respectively, and proteins – 3.7 grams. Plus, greens and vegetable fillers provide the seasoning with valuable coarse dietary fiber, the content of which never falls below 2%.

This is interesting! Scientists at Harvard University have proven that just one serving of yogurt per day reduces the risk of developing type II diabetes by 18%.

Yogurt contains almost all B vitamins: B1, B2, B3 (PP), B4, B5, B6, B9 and B12. But most of all it contains vitamin A (46 mcg per 100 g), and also contains beta-carotene, vitamins E and K. This fermented milk product is very rich in useful minerals. It contains the most potassium (113 mg per 100 grams of product), phosphorus (109 mg) and calcium (100 mg). It also contains some magnesium (10 mg), selenium (9.6 mg) and very little zinc.

Recipe for yoghurt sauce with celery

This sauce is perfect for meat salads.

Ingredients:

• Natural yogurt – 250 grams
• Parsley – 1 bunch
• Celery – 2 stalks
• Salt – ¾ teaspoon.

Preparation:

Finely chop the celery stalks. Separate the parsley leaves from the stems and chop.

Pour yogurt into a blender bowl, add celery, herbs, salt, close the lid and blend until smooth.

Cooking “Tzatziki” with sour cream and pickles

If you don’t have natural yogurt, you can safely replace it with light sour cream. In winter, fresh cucumbers can be replaced with salted ones. In the autumn-winter period, such a sauce will become a real holiday. Dill and herbs will give it summer freshness.

So, we will need:

• sour cream 10 or 15% - 350 grams;
• garlic cloves (small) – 3 pieces;
• pickled or pickled cucumbers – 220 grams;
• parsley and dill - 30 grams each;
• freshly ground black pepper - optional;
• sea ​​salt - optional.

Light yoghurt sauce for all salads

This lightly sour sauce is perfect for early vegetable salads. Can also be served with chicken dishes.

Ingredients:

• Unsweetened yogurt – 200 grams
• Lemon juice – 1 tablespoon
• Dill – 1 bunch
• Salt to taste.

Preparation:

Chop the dill. In a suitable container, use a whisk to thoroughly mix all ingredients.

When using salt when preparing the sauce, keep in mind that when combined with the products included in the salad, the salinity will change.

How is it useful and how is it harmful?

Thanks to the valuable elements of its composition, yogurt helps normalize intestinal motility and helps the body eliminate toxic substances. Thus, it helps to get rid of slagging, resulting, among other things, from violating nutritional rules and addiction to harmful foods. The milk proteins of the miracle product strengthen muscle fibers, make them denser, and protect joints and bones from damage.

Yogurt also helps patients suffering from gastritis and other diseases of the gastrointestinal tract. The dense consistency of the product allows it to envelop the mucous surface of the stomach and esophagus and protect it from the development of ulcers.

Of particular note is the ability of yogurt to strengthen the human immune system. In view of this feature, to combat influenza and ARVI, it is recommended to consume 300 grams of this product daily.

Finally, yogurt will help prevent premature aging of organs and body systems. With its systematic use, you can cleanse the lymph, improve blood quality, even remove cholesterol, and, therefore, fight coronary heart disease, eliminate the threat of stroke or heart attack, and slow down the development of atherosclerosis and varicose veins.

It should also be said that the vitamins and microelements contained in yogurt stimulate the functioning of neurons and thus improve brain activity, strengthen memory and concentration.

As for the possible harm from consuming yoghurt, it most often stems not from its natural qualities, but from harmful chemical additives included in the store-bought product: preservatives, emulsifiers, colorants, antioxidants and similar carcinogenic substances. To avoid them, you can use exclusively home-made yoghurts, which contain only natural milk and sourdough.

Yogurt sauce for seafood salads

This sauce has an original sweet and sour taste that perfectly emphasizes the tenderness of seafood such as shrimp and crab meat.

Ingredients:

• Natural yogurt – 1 glass
• Fresh orange juice – 5 tablespoons
• Fresh mint – 50 grams
• Salt to taste.

Preparation:

Separate the mint leaves from the stems and chop very finely. Pour yogurt into a blender bowl, add orange juice, mint, salt to taste and blend until smooth.