The “Bulgarian” qualifier is important here because the name “tarator” is used to refer to several different dishes from nearby-ish countries, and they aren’t the same. Today’s dish (a very healthy and deliciously cooling cucumber soup) isn’t well-known outside of Bulgaria, but it should be, and with your help we can share it around the world. It’s super-easy and takes only about 10 minutes to prepare:

You will need

• 1 large cucumber, cut into small (¼” x ¼”) cubes or small (1″ x ⅛”) batons (the size is important; any smaller and we lose texture; any larger and we lose the balance of the soup, and also make it very different to eat with a spoon)
• 2 cups plain unsweetened yogurt (your preference what kind; live-cultured of some kind is best, and yes, vegan is fine too)
• 1½ cup water, chilled but not icy (fridge-temperature is great)
• ½ cup chopped walnuts (substitutions are not advised; omit if allergic)
• ½ bulb garlic, minced
• 3 tbsp fresh dill, chopped
• 2 tbsp extra virgin olive oil
• 1 tsp black pepper, coarse ground
• ½ tsp MSG* or 1 tsp low-sodium salt

Method

(we suggest you read everything at least once before doing anything)

1) Mix the cucumber, garlic, 2 tbsp of the dill, oil, MSG-or-salt and pepper in a big bowl

2) Add the yogurt and mix it in too

3) Add the cold water slowly and stir thoroughly; it may take a minute to achieve smooth consistency of the liquid—it should be creamy but thin, and definitely shouldn’t stand up by itself

4) Top with the chopped nuts, and the other tbsp of dill as a garnish

5) Serve immediately, or chill in the fridge until ready to serve. It’s perfect as a breakfast or a light lunch, by the way.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• How To Really Look After Your Joints ← this is about how cucumber has phytochemicals that outperform glucosamine and chondroitin by 200%, at 1/135th of the dose
• Making Friends With Your Gut (You Can Thank Us Later)
• Is Dairy Scary? ← short answer in terms of human health is “not if it’s fermented”
• Why You Should Diversify Your Nuts!
• The Many Health Benefits Of Garlic
• Is “Extra Virgin” Worth It?
• Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
• Monosodium Glutamate: Sinless Flavor-Enhancer Or Terrible Health Risk? ← *for those who are worried about the health aspects of MSG; it is healthier and safer than table salt

Take care!

A fiber-rich, heart-healthy take on a classic:

You will need

• 1 can chickpeas, drained
• ¾ cup vegetable stock; ideally you made this yourself from vegetable cuttings that you kept in the freezer for this purpose, but failing that, you should be able to get low-sodium stock cubes at your local supermarket.
• ¼ cup arrowroot starch (cornstarch will do at a pinch, but arrowroot is better and has no flavor of its own)
• 3 tbsp coconut oil
• 2 tbsp grated fresh ginger
• ¼ bulb garlic, minced
• 2 tbsp honey (or maple syrup if you prefer, and if you don’t like sweetness, reduce this to 1 tbsp or even omit entirely, though it won’t be quite so “General Tso” if you do, but it’s your meal!)
• 2 tbsp tomato paste
• 2 tsp hot sauce
• 1 tsp black pepper, coarse ground
• 3 green onions, sliced

Method

(we suggest you read everything at least once before doing anything)

1) Coat the chickpeas in the arrowroot starch by tossing them together in a bowl

2) Heat the coconut oil in a skillet on a medium-high heat, and when hot, add the chickpeas, stirring for 3 minutes

3) Add the remaining ingredients in the order we gave (except the vegetable stock, which goes in last), stirring for 5 more minutes, or until the sauce thickens

4) Serve with the carb of your choice; we recommend our Tasty Versatile Rice Recipe

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Eat More (Of This) For Lower Blood Pressure
• Honey vs Maple Syrup – Which is Healthier?
• Our Top 5 Spices: How Much Is Enough For Benefits?

Take care!