Diet-Health.info Foundation G+E, Diet and Health Areas of interest Diet-Health.info Foundation G+E, Diet and Health Areas of interest Diet-Health.info Foundation G+E Areas of interest

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.


15min   24h   light  



Upload photo


Ingredients (for servings, )

For the tzatziki
5 ½ ozBrazil nuts
3 tbspSauerkraut juice
(0.61 oz)
120 mlTap water
(4.2 oz)
1 tbspLemon juice
(0.26 oz)
½ Cucumber
(8.1 oz)
ozGarlic mustard
For the seasoning
1 dashBlack pepper
1 dashSea salt
(0.01 oz)


  • 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.

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

  3. 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.

  4. 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.

  5. 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.

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

Nutritional Information per Person 2000 kCal
Energy 257 kcal 12.8%
Fat/Lipids 25 g 36.0%
Saturated Fats 6.1 g 30.4%
Carbohydrates (inc.dietary fiber) 5.6 g 2.1%
Sugars 1.9 g 2.1%
Fiber 3.1 g 12.5%
Protein (albumin) 5.8 g 11.6%
Cooking Salt (Na:44.9 mg)114 mg 4.8%
A serving is 132g. Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients with %-share Daily Requirement at 2000 kCal
MinSelenium, Se 719 µg 1,307.0%
FatLinoleic acid; LA; 18:2 omega-6 8.9 g 89.0%
MinCopper, Cu 0.68 mg 68.0%
ProtMethionine (Met, M) 0.42 g 46.0%
ElemPhosphorus, P 286 mg 41.0%
ElemMagnesium, Mg 149 mg 40.0%
MinManganese, Mn 0.51 mg 25.0%
ProtTryptophan (Trp, W) 0.05 g 22.0%
VitThiamine (vitamin B1) 0.25 mg 22.0%
ProtLeucine (Leu, L) 0.46 g 19.0%

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, (SC-PUFA) 2000 kCal
Linoleic acid; LA; 18:2 omega-6 8.9 g 89.0%
α-linolenic acid; ALA; 18:3 omega-3 0.01 g < 0.1%

Essential amino acids 2000 kCal
Methionine (Met, M) 0.42 g 46.0%
Tryptophan (Trp, W) 0.05 g 22.0%
Leucine (Leu, L) 0.46 g 19.0%
Valine (Val, V) 0.3 g 18.0%
Isoleucine (Ile, I) 0.21 g 17.0%
Threonine (Thr, T) 0.15 g 16.0%
Phenylalanine (Phe, F) 0.25 g 16.0%
Lysine (Lys, K) 0.2 g 11.0%

Vitamins 2000 kCal
Thiamine (vitamin B1) 0.25 mg 22.0%
Vitamin E, as a-TEs 2.1 mg 18.0%
Vitamin K 9.4 µg 13.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 13 µg 6.0%
Vitamin B6 (pyridoxine) 0.06 mg 4.0%
Pantothenic acid (vitamin B5) 0.22 mg 4.0%
Vitamin C (ascorbic acid) 2.6 mg 3.0%
Riboflavin (vitamin B2) 0.03 mg 2.0%
Niacin (née vitamin B3) 0.17 mg 1.0%
Vitamin A, as RAE 2.9 µg < 0.1%

Essential macroelements (macronutrients) 2000 kCal
Phosphorus, P 286 mg 41.0%
Magnesium, Mg 149 mg 40.0%
Potassium, K 334 mg 17.0%
Calcium, Ca 70 mg 9.0%
Sodium, Na 45 mg 6.0%

Essential trace elements (micronutrients) 2000 kCal
Selenium, Se 719 µg 1,307.0%
Copper, Cu 0.68 mg 68.0%
Manganese, Mn 0.51 mg 25.0%
Zinc, Zn 1.6 mg 16.0%
Iron, Fe 1.1 mg 8.0%
Fluorine, F 22 µg 1.0%

Commenting (as guest) or log in

Meine liebsten Wildpflanzen rohköstlich (My favorite wild plants — raw and delicious) by Christine Volm
Meine liebsten Wildpflanzen, rohköstlich
Verlag Eugen Ulmer, Christine Volm
Additional photos (4)

... more

Notes about recipe

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.

Diet and Lifestyle Can Prevent Breast Cancer
Breast cancer doesn't occur overnight. Many years can pass before a palpable lump forms. But lifestyle changes can prevent it from developing further.

Book Review Deadly Medicines and Organised Crime by Gøtzsche
The Danish medical researcher Dr. Peter C. Gøtzsche uses examples and scientific studies to show how the pharma industry has corrupted our health care system.

Book Review: “Salt Sugar Fat” by Michael Moss
The only way out of the fast-food dilemma is to do it yourself. Only a relative few with the necessary financial resources manage to do this.

Book Review: “The China Study” by T. Colin Campbell
The China Study clearly lays out how the current Western diet can be improved to prevent lifestyle diseases. We say: Most important book on nutrition and health

Book Review "Milk, better not!" by Maria Rollinger
Best book about milk and dairy products that includes scientific studies and draws convincing conclusions about growth hormones, calcium, and allergens.
Milk better not_EN

Book review of “Milk, Money, and Madness” by N. Baumslag
With overwhelming evidence, Dr. Baumslag explains how important breast-feeding is and why baby formula is problematic—something an expecting mother should know!
Book review of “Milk, Money, and Madness” by N. Baumslag

Book Review: “Don’t Drink Your Milk!“ by Frank A. Oski
Another doctor recognized problems caused by milk and provided short descriptions for 32 of the many studies he had analyzed.
Book Review: “Don’t Drink Your Milk!“ by Frank A. Oski

Erb Muesli — Exceptionally Healthy Breakfast, a Swiss Muesli
Erb Muesli, an exceptionally healthy breakfast, is a stark contrast to Swiss Bircher Muesli. It is vegan and contains more healthy ingredients.
Erb Muesli — Exceptionally Healthy Breakfast, a Swiss Muesli