Cypriot · Authentic-ish Cypriot
Talattouri
86 kcal a serving, against 168 for the traditional version. That is 82 kcal off, or 49%, with 10.7g of protein. Serves 6. 20 minutes.
What the traditional version is
Full-fat sheep's yoghurt mixed with grated cucumber (squeezed dry), garlic, dried mint, a dash of vinegar, and a glug of olive oil stirred through. It lands on the table with a golden pool of oil on top and the crunch from the cucumber.
What changed, and what each change costs
600g full-fat yoghurt for 600g fat-free Greek yoghurt
I want more protein and less fat. No heroics here: it's just a neat swap that knocks off some of that sheep's-milk richness and boosts your protein. You'll be spreading it harder over that bread, though.
What it costs you. Fat-free yoghurt isn't as thick or satisfying. You miss a bit of that fullness and lactic tang from the sheep's milk. The cucumber and mint are still doing most of the heavy lifting, so it's only the purists who'll sulk.
Olive oil down from 40g to 10g, and drizzled over the top rather than stirred in
If you're trying to cut the oil in meze, this is the first soft target. You lose 270 kcal right here and it doesn't take out the flavour, as long as you still use good oil for that final spoonful.
What it costs you. The mouthfeel's lighter and it coats your palate less. I use one good spoon over the top so you get the perfume without the richness. Be honest: if you're using supermarket oil, you won't notice the difference anyway.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 168 | 86 |
| Protein | 9.5g | 10.7g |
| Fat | 11.7g | 2.1g |
| Saturated fat | 3.3g | 0.4g |
| Carbohydrate | 6.7g | 6.4g |
| Protein per 100 kcal | 5.7g | 12.5g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Cypriot prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk, sulphites.
The method is in the book
I won't pretend this is some revelation. It isn't a transformed meze, it's a very slightly leaner dip. The original is richer, especially if you get the proper sheep's yoghurt, but you'll eat more of this one, because it's shameless, cold, and refreshing. The olive oil is for show now, but you'll still want it. The saving isn't huge, but the protein's up and you're not missing out on any of the main point. Save your real sacrifices for the mains, not the dip.
The quantities and the method for this dish are in Authentic-ish Cypriot, along with 47 more. It is not out yet. The swap kit is free in the meantime.