Veggie platter and dip (Provided photo — Yvona Fast)

Cucumbers are part of many ethnic cuisines throughout Asia and Europe. In many cuisines, they are served with yogurt, which complements their mild flavor. Cucumber-yogurt sauces are common in Greece (tzatziki), India (raita) and Iran (mast).

Botanically, the cucumber is a fruit, but it is considered a vegetable because it is not sweet. Cucumbers originated in India. From there, they spread to the Middle East, where cukes have been cultivated for more than 3,000 years.

The cucumbers’ smooth, tough skin keeps the water inside, so they were used as a source of water and food by travelers through desert lands. On their journey out of Egypt, the Israelites recalled with longing the delicious cucumbers they had in Egypt (Numbers 11:5).

Because they’re mostly water, cucumbers are low in calories. They are a good source of fiber, vitamins B1, B2 and C and minerals calcium and iron.

Yogurt is an ancient food that has been rediscovered; its health benefits are loudly touted. It is easily digested and is a good source of protein and calcium, but its main benefits — as with other cultured dairy products — are the probiotic bacteria that keep your gut healthy. The World Health Organization (WHO) defines probiotics as “live microorganisms which, when administered in adequate amounts, confer a beneficial health effect on the host.”

An Indian specialty, Raita, is a condiment or dip made with cucumbers, yogurt, herbs and seasonings. Other vegetables or fruits can be added, creating a salad.

When India was invaded by the Muslim Mughal Empire from 1526 to 1827, this yogurt sauce made its way to Persia (modern-day Iran). Here, the sauce became known as Mast khiar. In the Persian version, yogurt and cucumbers are mixed with ground walnuts and sometimes raisins and seasoned with salt and mint. It was sometimes served with biryani, a Persian rice dish or pilaf or dolloped on meat like kabobs, chicken, steak or fish.

From Persia, the cucumber-yogurt sauce traveled farther west to Greece, where it became tzatziki, the classic sauce used on the gyro sandwich. Here, it is seasoned with garlic and dill. Olive oil and vinegar can be added.

Whatever you call it, tzatziki, raita or mast and however you season it, this delicious sauce can be used as a dip, a sandwich spread or a salad dressing. Enjoy!

–

Cucumber Dip (Tzatziki, raita or mast)

–

Ingredients:

–

2 cups plain Greek yogurt

1 medium cucumber, peeling optional

1 or 2 garlic cloves, crushed or finely minced

1/2 to 1 teaspoon salt (to taste)

1 or 2 Tablespoons minced fresh dill or mint

–

Directions:

–

Combine the yogurt, garlic and salt in a large bowl. Cover and refrigerate overnight.

Grate the cucumber. Place in a fine mesh sieve (or cheesecloth) over a bowl in the fridge overnight to drain excess liquid.

Transfer the grated cucumber and fresh chopped herbs to the yogurt mixture and stir to combine. Serve chilled with pita bread, veggies or chips for dipping.

–

Optional ingredients:

–

Add 2 Tablespoons finely chopped or ground-up walnuts.

Add 1 Tablespoon Craisins or dried cranberries

Add olive oil and vinegar

Option: for a cool summer soup, stir in 2 cups chicken or vegetable broth.

— — —

Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market, Yvona Fast lives in Lake Clear and has two passions: writing and cooking. She can be found at www.yvonafast.com and reached at yvonawrite@yahoo.com or on Twitter: @yvonawrites.