Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Tzatziki with Garlic Mustard

Tzatziki with Garlic Mustard is an original vegan version of the traditional recipe. The fermented sauerkraut juice gives this dish a certain flair.


70% 18/16/66 
Ω-6 (LA, 9g) : Ω-3 (ALA, <0.1g) = !:0

Ingredients (for servings, )


  • hand-held blender / immersion blender or blender
  • grater
  • citrus juicer (lemon squeezer)

Type of preparation

  • chop or grind
  • food preparation without heating
  • squeeze
  • meld
  • season to taste
  • purée
  • ferment


  1. For the tzatziki
    Finely purée the Brazil nuts with the sauerkraut juice and water and then let rest in a covered bowl in a warm place for at least 1–2 days.

    If you don’t want to use sauerkraut juice, you can use yogurt starter cultures (vegan) instead.

  2. After the yogurt you’ve made is fairly sour, purée it with the lemon juice (as well as with salt and pepper if desired) until the mixture is creamy.

  3. Wash the cucumber, but don’t peel it and then cut into matchsticks using a vegetable slicer. Fold into the yogurt mixture along with the finely chopped garlic mustard.

    If you don’t have a vegetable slicer, you can also use a coarse grater or a knife to cut the cucumber into matchsticks.

    The original recipe calls for 1–2 handfuls garlic mustard.

  4. For the seasoning
    Season to taste with sea salt and pepper. It’s best to refrigerate the tzatziki before serving.

Nutritional Information per person Convert per 100g
2000 kcal
Energy258 kcal12.9%
Fat/Lipids25 g36.1%
Saturated Fats6.1 g30.4%
Carbohydrates (inc.dietary fiber)6.8 g2.5%
Sugars1.9 g2.1%
Fiber3.2 g12.7%
Protein/Albumin5.9 g11.8%
Cooking Salt (Na:49.8 mg)127 mg5.3%
A serving is 132g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
MinSelenium, Se 719 µg1'307.0%
FatLinoleic acid; LA; 18:2 omega-6 9.0 g90.0%
MinCopper, Cu 0.69 mg69.0%
ProtMethionine (Met, M) 0.43 g46.0%
ElemPhosphorus, P 289 mg41.0%
ElemMagnesium, Mg 151 mg40.0%
MinManganese, Mn 0.52 mg26.0%
VitThiamine (vitamin B1) 0.25 mg22.0%
ProtTryptophan (Trp, W) 0.05 g22.0%
ProtLeucine (Leu, L) 0.47 g19.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 9.0 g90.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.01 g1.0%

Essential amino acids per person 2000 kcal
Methionine (Met, M) 0.43 g46.0%
Tryptophan (Trp, W) 0.05 g22.0%
Leucine (Leu, L) 0.47 g19.0%
Valine (Val, V) 0.30 g19.0%
Isoleucine (Ile, I) 0.21 g17.0%
Threonine (Thr, T) 0.15 g16.0%
Phenylalanine (Phe, F) 0.25 g16.0%
Lysine (Lys, K) 0.20 g11.0%

Essential macroelements (macronutrients) per person 2000 kcal
Phosphorus, P 289 mg41.0%
Magnesium, Mg 151 mg40.0%
Potassium, K 354 mg18.0%
Calcium, Ca 75 mg9.0%
Sodium, Na 50 mg6.0%

Essential trace elements (micronutrients) per person 2000 kcal
Selenium, Se 719 µg1'307.0%
Copper, Cu 0.69 mg69.0%
Manganese, Mn 0.52 mg26.0%
Zinc, Zn 1.7 mg17.0%
Iron, Fe 1.1 mg8.0%
Fluorine, F 23 µg1.0%
Iod, I (Jod, J) 2.0 µg1.0%
Notes about recipe

Tzatziki with Garlic Mustard is an original vegan version of the traditional recipe. The fermented sauerkraut juice gives this dish a certain flair.

Garlic mustard, flavor and occurrence: Garlic mustard has a pungent and somewhat bitter flavor. It tastes like a cross between horseradish, pepper cress, and garlic. It grows well in partial shade on the side of the road. In the winter season, you can pick the leaves from the rosettes that grow low to the ground, and starting in May you can pick young shoots.

Buying fresh sauerkraut juice: In health food stores and organic grocery stores, and in Germany also in some pharmacies, you can find high-quality sauerkraut juice. Store-bought sauerkraut juice is sometimes even sold in discount grocery stores and supermarkets, and of course also on the Internet. We recommend raw natural products that have been gently processed. Read the ingredient list before you buy as sauerkraut juice shouldn’t contain any sugar or artificial additives.


Start slow: “Not everyone appreciates the flavor of garlic mustard right from the start. In the beginning, use only half the amount the recipe calls for.”

Making your own sauerkraut juice:
General information:
To make just under one liter of sauerkraut juice, you will need 250–300 grams of white cabbage and 750 milliliters of water as well as a container that is well suited for the fermentation process. If you plan to make more fermented foods in the future, we recommend you buy special fermentation crocks.

Procedure: Wash the white cabbage and cut off any damaged or discolored pieces. Finely cut the cabbage and then use your hands to knead it well. Place in the container and press down well. If you are using less cabbage, place a weight on top so that the cabbage stays firmly pressed together. Add the water and make sure that the cabbage is covered with water during the entire fermentation process. Close the container so that it is not quite airtight to allow the fermentation gases that form to escape, but also make sure that the lid is on tight enough. Otherwise, fermentation won’t take place. Let the cabbage ferment in a warm place for 3–4 days. Then pour off the sauerkraut juice and serve. If necessary, you can store it in the refrigerator for up to 48 days.

Accelerating the fermentation process: If you still have some sauerkraut juice leftover from a previous batch, you can use it to speed up the fermentation process. Just double the amount of fresh white cabbage, use half the amount of water, and add 100–150 milliliters of fresh sauerkraut juice, and then it will be possible for the fermentation process to be completed in 24 hours, so long as the other conditions are the same.

Alternate preparation

Alternative to garlic mustard: Instead of garlic mustard, you can also use wild garlic or common garlic.