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A Cheater’s Guide to Saucing: Greek Yogurt

In culinary innovation, simplicity is the key to expanding our gastronomic horizons. Picture this: a yearning for a luxurious, flavor-packed sauce to elevate your meal but a desire to explore a healthier alternative to traditional high-calorie, high-fat condiments like mayonnaise or sugar-laden chili sauces. Here are steps into Greek yogurt, an unpretentious yet formidable ingredient with the potential to transform our favorite sauces.


Versatile Yogurt: An Ideal Food Extender

Greek yogurt isn’t your run-of-the-mill dairy product; it’s a versatile ally that creates new dimensions for your favorite sauces. The undercover hero allows you to savor the creaminess and flavor you crave without the burden of excessive calories or unhealthy components. Give this a try to extend your favorite shop-bought sauces, including:


  1. Mayonnaise: Mixing yogurt with mayonnaise creates a creamy, tangy dressing perfect for salads, sandwiches, and coleslaw.
  2. Peri-Peri Sauce: Blend yogurt with peri-peri sauce for a milder yet flavorful dip or marinade for grilled chicken or vegetables.
  3. Sriracha: Combining yogurt and Sriracha results in a spicy yet cooling sauce, ideal for drizzling over burgers, skewered kebabs, or as a dip for chicken tenders.
  4. Sweet Chili Sauce: Mixing yogurt with sweet chili sauce creates a sweet and tangy dip for rice paper rolls, shrimp, or a glaze for grilled salmon.
  5. BBQ Sauce: Yogurt and BBQ sauce make a creamy and smoky dip for veggies, a topping for baked sweet potatoes, or a dressing for BBQ chicken salad.
  6. Ranch Dressing: Extend ranch dressing with yogurt to make it lighter while maintaining its creamy, herby flavor. Perfect for salads or veggie dips.
  7. Honey Mustard: Combine yogurt with honey and mustard for a sweet and tangy dressing that pairs well with chicken tenders, salads, or grilled seafood.
  8. Tahini: Mixing yogurt with tahini creates a creamy and nutty sauce, perfect for drizzling over falafel, kebabs or as a dressing for Mediterranean salads.
  9. Pesto: Extend pesto with yogurt for a milder, creamier version that’s excellent for pasta dishes, sandwiches, or as a pizza sauce.
  10. Hot Sauce: Blend yogurt with hot sauce for a cooling and spicy dip or a topping for grilled veggies or lean meats.


These yogurt-based extensions make your favorite sauces go further, adding a delightful creamy texture and a hint of tanginess to enhance their flavors. They are versatile and can be used in various dishes to make them healthier and more satisfying. 


Homemade Greek Tzatziki Sauce Recipe

In this culinary endeavor, we aim to master a straightforward Greek Tzatziki sauce—a healthier alternative you can rely on for foods like kebabs and burgers or just as a simple dip with your favorite crackers and fresh veggies. This homemade gem reduces the high calories and sugar often found in store-bought packaged sauces and offers refreshing Mediterranean flavors.

This recipe is close to our hearts. Our editor’s Greek heritage instilled a deep appreciation for this authentic condiment. Join us to discover the secrets of making a wholesome Greek Tzatziki sauce that will redefine your saucing experience.




  • 1 cup Greek yogurt (low-fat or fat-free for a heart-healthy option)
  • 1/2 cucumber, grated and drained
  • One clove of fresh garlic, minced (adjust to taste)
  • One tablespoon extra-virgin olive oil (heart-healthy oil)
  • Sea salt or low sodium salt (adjust to taste)
  • One tablespoon fresh dill, finely chopped (optional, but adds a delightful flavor)
  • Lemon juice from 1/2 lemon (optional, for a tangy kick)
  1. Start by grating the cucumber. Once grated, place it in a clean kitchen towel and squeeze any excess moisture. This step prevents the tzatziki from becoming too watery.
  2. Combine the Greek yogurt, grated and drained cucumber, minced garlic, extra-virgin olive oil, and salt in a mixing bowl.
  3. If you enjoy the flavor of fresh dill, add it to the mixture for an authentic tzatziki taste.
  4. For a bit of extra zing, squeeze the juice from half a lemon into the bowl and stir until all the ingredients are well combined.
  5. Taste the tzatziki and adjust the garlic, salt, and lemon juice to your liking. Remember that flavors may intensify after chilling, so you can start with a milder taste and adjust later.
  6. Cover the bowl and refrigerate the tzatziki for at least 30 minutes before serving. Chilling allows the flavors to meld together and enhances the taste.
  7. When ready to serve, drizzle a touch of olive oil over the top and garnish with a sprig of fresh dill, if desired.

This heart-healthy Greek yogurt-based tzatziki is a delightful and versatile condiment. It’s perfect for dipping vegetables, spreading on whole-grain pita bread, or using a sauce for grilled meats and fish. Enjoy its creamy, tangy, and refreshing flavors while reaping the health benefits of Greek yogurt, heart-healthy olive oil, and fresh ingredients. Why not enjoy it with our homemade salmon burgers?

About Us

Prof. Peter Barlis - Editor

Prof. Peter Barlis - Editor

Thank you for visiting! We aim to empower you with valuable, easy-to-understand heart health insights, cutting through jargon. Whether you aim to control your heart health, manage an existing condition, or enhance your knowledge of heart wellness, Heart Matters is your go-to guide to help you achieve your goals.

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other anti-anginals

When first-line therapies for angina, such as beta blockers, calcium channel blockers, and nitrates, prove inadequate or are not well-tolerated, second-line therapies may be considered.
Perhexiline is a unique medication that enhances the heart's ability to utilize fatty acids for energy, reducing its reliance on oxygen and lowering oxygen demand. This action helps improve blood flow and alleviates chest pain in some patients with refractory angina.
Nicorandil is another second-line option with a dual mechanism of action. It opens potassium channels in smooth muscle cells, causing vasodilation and enhancing coronary blood flow. Additionally, nicorandil also stimulates nitric oxide release, further dilating blood vessels and reducing heart workload.
Trimetazidine is an anti-ischemic agent that improves cardiac efficiency by enhancing glucose metabolism and shifting the heart's energy production to a more oxygen-efficient process. As second-line therapies, these medications offer alternative approaches for managing angina in individuals who do not respond adequately to first-line treatments or those experiencing side effects from other medications.

lipid lowering therapies

Lipid-lowering therapies play a critical role in managing coronary artery disease (CAD), a condition characterized by the narrowing of blood vessels that supply the heart. Among the most commonly discussed and debated classes of medications are statins, which effectively reduce cholesterol levels and are widely prescribed to lower the risk of cardiovascular events. Alongside statins, other medications like ezetimibe, fibrates, and niacin are also utilized to target specific aspects of lipid metabolism, such as cholesterol absorption, triglyceride levels, and raising high-density lipoprotein (HDL) cholesterol. Additionally, the introduction of medications that inhibit PCSK9, an enzyme involved in cholesterol metabolism, has provided a promising new approach to further lower LDL cholesterol levels. These PCSK9 inhibitors, such as Repatha (evolocumab), have shown significant efficacy in reducing LDL cholesterol levels in patients with CAD, especially for those who may not respond well to traditional therapies.


Nitrates are widely used to treat angina and provide quick relief for chest pain. Commonly available in the form of sublingual sprays or tablets, patches, and long-acting tablets, nitrates work by dilating blood vessels, allowing for increased blood flow and reduced resistance. This dilation eases the heart's workload, leading to a decreased demand for oxygen and prompt alleviation of angina symptoms. Sublingual nitrates act rapidly and are often used to provide immediate relief during angina attacks, while patches and long-acting tablets are employed for preventive purposes. However, nitrates may cause side effects such as headaches, dizziness, and flushing, which usually subside over time.

calcium channel blockers

Calcium channel blockers, including amlodipine, felodipine, cardizem (diltiazem), and verapamil, are commonly prescribed for the treatment of angina. These medications work by inhibiting the influx of calcium into the muscle cells of the heart and blood vessels, leading to their relaxation. As a result, blood vessels widen, promoting improved blood flow and reduced blood pressure. In the context of angina, this relaxation decreases the heart's workload, lowering the demand for oxygen and alleviating chest pain. Calcium channel blockers offer a valuable treatment option for individuals with angina, but it is essential to be aware of potential side effects, which may include headaches, dizziness, flushing, and ankle swelling.

Beta blockers

Beta blockers, such as metoprolol, propranolol, atenolol, carvedilol, and bisoprolol, play a crucial role in treating angina. By blocking certain receptors in the heart, they effectively reduce heart rate and the force of contraction, thereby easing the heart's workload. This mechanism of action leads to a decreased demand for oxygen, making beta blockers highly effective in relieving chest pain associated with angina. As with any medication, it's important to consider potential side effects, including tiredness, worsened asthma, erectile dysfunction in some males, and more vivid dreams during sleep. Consult your healthcare provider to determine the suitability of beta blockers for managing your angina and overall heart health.

Anti-platelet Medications

Anti-platelet medications play a crucial role in preventing blood clot formation, reducing the risk of serious cardiovascular events such as heart attacks and strokes. Among the widely used anti-platelet drugs are aspirin, clopidogrel, and ticagrelor.

Aspirin: This well-known medication inhibits platelet activation, making it less likely for platelets to stick together and form clots. Aspirin is commonly used for primary and secondary prevention of heart attacks and strokes.

Clopidogrel: As a potent anti-platelet agent, clopidogrel works by blocking specific receptors on platelets, preventing them from aggregating. It is often prescribed to patients with acute coronary syndrome, those undergoing stent procedures, and for some cases of peripheral arterial disease.

Ticagrelor: Ticagrelor is another effective anti-platelet drug that works by inhibiting platelet activation. It is used in acute coronary syndrome, often given alongside aspirin to reduce the risk of heart-related events.