This delicious and refreshing dish is the perfect choice to revitalize your energy at any time of the day because it contains cucumber, which is rich in water and dietary fiber that help with digestion and enhance the feeling of fullness. It is also rich in vitamin K, which supports bone health. As for the yogurt, it is an excellent source of protein and beneficial bacteria that improve digestive health and strengthen immunity. Additionally, yogurt contains calcium, which is essential for the health of bones and teeth. Here are simple steps to prepare it.

Ingredients:

• 2 cucumbers, peeled and sliced thinly
• 1 cup of yogurt
• 2 garlic cloves, crushed
• Chopped dill (to taste)
• 1 tablespoon olive oil
• A pinch of salt
• A pinch of black pepper

Preparation Method:

1. In a large bowl, mix the sliced cucumber and yogurt with the crushed garlic until well combined.
2. Add the chopped dill and olive oil, and stir well until all ingredients are evenly mixed.
3. Add salt and pepper according to personal taste, and stir again to evenly distribute the spices.
4. Cover the salad and refrigerate for at least half an hour to bring out its delicious flavor.

Additional Information:

• You can add lemon slices or chopped mint for an extra refreshing flavor.
• You can also add sliced tomatoes and carrots.
• This salad is served cold as an appetizer with main meals or as a tasty snack.
• You can add leafy greens such as spinach and purslane. The rougher leafy greens can be slightly blanched before adding to the salad.
• Spices: You can add different spices to the salad, such as cumin, coriander, or chili, depending on your taste.
• Protein: To add more protein, you can add grilled chicken pieces or canned tuna.
• Fruits: You can add other fruits such as avocado or green apple to the salad.

With this simple recipe, you can enjoy the refreshing and flavorful yogurt cucumber salad.

Note: This yogurt cucumber salad recipe is suitable for those who enjoy light and refreshing foods and are looking for healthy and nutritious meal options. It may not be suitable for those with allergies to any of the listed ingredients, especially garlic and yogurt.

Calories and Nutritional Values:

1. Cucumber (2 cucumbers)

   • Calories: Approximately 30 calories per cucumber (total of around 60 calories)
     Benefits:
   • Contains plenty of water, which helps with hydration.
   • Rich in fiber that supports digestive health.
   • Contains Vitamin C, which boosts the immune system and protects cells from damage.
   • Contains potassium, which helps regulate blood pressure.
   • Contains beta-carotene, a compound that converts to Vitamin A in the body, essential for eye health and protection from conditions like macular degeneration.
   • Kidney Health: The high water and fiber content in cucumbers helps flush out toxins from the body through the kidneys.

2. Yogurt (1 cup)

   • Calories: Approximately 150 calories per cup
     Benefits:
   • A good source of calcium, essential for bone and dental health.
   • Contains probiotics that enhance digestive health and promote beneficial bacteria in the gut, alleviating symptoms of IBS such as bloating, constipation, and diarrhea.
   • A good source of protein, which contributes to muscle building and maintenance.
   • Vitamin B12: Important for nerve and brain health.

3. Garlic (2 cloves)

   • Calories: Approximately 10 calories per clove
     Benefits:
   • Contains antioxidants that protect cells from damage.
   • Acts as an antibacterial and antifungal, enhancing immune function.
   • Helps improve circulation and lower blood pressure.
   • Reduces the risk of catching colds and the flu: Compounds in garlic have antiviral and antibacterial properties.
   • May improve insulin sensitivity and lower blood sugar levels, making it beneficial for people with diabetes.
   • Can help reduce inflammation in the body, which is linked to many chronic diseases.

4. Chopped Dill (to taste)

   • Calories: Very low, approximately 1 calorie per tablespoon
     Benefits:
   • Contains Vitamins A, C, and folate, which support general health and body functions.
   • Contains antioxidants that protect cells from damage.
   • Iron: Helps with oxygen transport in the blood.
   • Has diuretic properties and can help flush toxins from the body.
   • Traditionally used to treat digestive issues like bloating and indigestion.
   • Can aid in digestion and stimulate appetite.

5. Olive Oil (1 tablespoon)

   • Calories: Approximately 120 calories per tablespoon
     Benefits:
   • Rich in monounsaturated fatty acids that promote heart health and help lower cholesterol levels.
   • Contains Vitamin E, an antioxidant that protects cells from damage.
   • Rich in antioxidants that protect skin and hair from damage.
   • Olive oil hydrates the skin and makes it soft.
   • Some studies suggest that olive oil may help protect the brain from degeneration.

6. Salt and Black Pepper (pinch)

   • Calories: Approximately 0 calories

Tomatoes and Carrots (if added):

• Lycopene: A powerful antioxidant that protects against heart disease and cancer and reduces the risk of urinary tract infections.
• Beta-carotene: Converts to Vitamin A in the body, essential for eye health, protects the skin from harmful sun rays, and keeps it youthful.
• Fiber: Supports digestive health.

Conclusion: Nutritional values may vary slightly depending on the brand and preparation method, so it is always best to check the specific nutrition information on the packaging or consult a reliable food database if this information is vital to you.