This sauce is the ultimate expression of Mediterranean freshness. The yogurt base adds a creamy, light texture that serves as the perfect canvas for the earthy notes of thyme and the aniseed, refreshing touch of dill. It is the ideal accompaniment for baked fish, potato salads, falafel, or simply as a healthy dressing for your dinners. By seasoning it with our salt substitute, we enhance the aroma of fresh herbs without adding sodium, protecting your cardiovascular health and avoiding heaviness.
Estimated time: 5 minutes
Difficulty: ⭐
Servings: 1 bowl (approx. 4 people)
Ingredients
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250g plain Greek yogurt (unsweetened)
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1 tablespoon chopped fresh dill
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½ teaspoon dried thyme (or a sprig of fresh thyme, leaves removed)
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The juice of half a lemon
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1 small garlic clove (very finely chopped or pressed)
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1 tablespoon extra virgin olive oil (EVOO)
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1 teaspoon of Bonsalt 0%
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A pinch of white pepper
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the nutritional breakdown per serving (approx. 3 tablespoons):
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Proteins | 4.2g | High-quality protein (Yogurt) |
| Healthy Fats | 6.5g | Cardiovascular health (EVOO) | |
| Carbohydrates | 3.1g | Low glycemic impact | |
| Key Minerals | Potassium (Bonsalt) | 180mg | Muscle and nerve function |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Other | Probiotics | --- | Gut microbiota health |
| Total Calories | 85 kcal | Light and nutritious dressing |
Professional Step-by-Step Preparation
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Garlic preparation: Peel the garlic clove and remove the central germ. Chop it so finely it is almost imperceptible, or use a garlic press so its flavor blends in without noticeable pieces.
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Base mixture: In a medium bowl, add the Greek yogurt and gently stir with a spoon until creamy.
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Flavoring: Stir in the chopped fresh dill, thyme, lemon juice, and extra virgin olive oil.
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Seasoning technique: Add the white pepper and the teaspoon of Bonsalt 0%. Mix well so the potassium crystals dissolve into the yogurt.
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Resting (Key): Let the sauce rest in the refrigerator for at least 15-20 minutes. This time is essential for the yogurt to infuse with the essential oils of dill and thyme.
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Serving: Serve in a small bowl and garnish with an extra sprig of dill on top.
Nutritionist's Tips
This sauce is an excellent alternative to mayonnaise and store-bought sauces, dramatically reducing calorie and saturated fat content. Greek yogurt provides calcium and essential probiotics for digestion. By using Bonsalt 0%, we make this recipe suitable for people with hypertension or who suffer from fluid retention, since the potassium in Bonsalt helps balance fluid levels in the body.
It's the perfect recipe to give your everyday dishes a gourmet, healthy touch, and share it with friends or family!
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