Page 137 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
1. Wash the cucumber, dill and garlic.
2. Chop the cucumber (unpeeled) into small pieces. Finely chop the garlic, dill and
walnuts.
3. Add the yogurt, water and olive oil to a bowl. Then add the chopped cucumber,
garlic, dill and walnuts.
4. Mix everything and add salt to taste.
5. Serve and enjoy.

Nutritional Analysis
Source: USDA FoodData Central

Total
weight Protein Fat Carbohy- Sugars Iron Calcium Fiber
Ingredient used in Kcal (g) (g) drate (g) (mg) (mg) (g)
recipe (g)
(g)

Yogurt 400 248 14.1 14.1 17.6 10.6 0 440 0

Cucumber 250 37.5 1.6 0.3 9.1 4.2 0.7 40 1.3

Garlic 7 10.4 0.4 0.1 2.3 0.1 0.1 12.7 0.2

Water 400 0 0 0 0 0 0 12 0

Sunflower oil 14 123.8 0 14 0 0 0.1 0 0

Walnuts 20 130.8 3 13 2.7 0.5 0.6 19.6 1.3
Dill 15 6.5 0.5 0.2 1.1 - 1 31.2 0.3

Total 1106 557 19.6 41.7 32.8 15.4 2.4 555.5 3.1

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