Yogurt + Cilantro Lime Sauce


This sauce is seriously delicious on almost everything! I put it on roasted sweet potatoes, fish, lentils, quinoa, and roasted vegetables. 

Let's talk about  Y O G U R T: yogurt is traditionally made from cow's milk. Through bacterial ferementation, yogurt is made. This means that certain cultures are needed for fermentation: lactobacillus delbrueckii, streptococcus thermophilus, lactobacilli, and bifidobacteria. It is the fermentation of lactose that produces lactic acid.i Yogurt is a rich source of: protein, calcium, vitamin D, Riboflavin, Vitamin B6 and B12.  Greek yogurt, the kind I used in this recipe, is strained, and has higher protein concentrations as it has been condensed.

What about KEFIR? this is fermented milk as well, but is made with kefir grains--a combination of a yeast (provides a matrix of proteins, lipids and sugars) and a bacteria (which produces lactic acid)--enter the symbiotic SCOBY or symbiotic colony of bacteria and yeast ( the combination of yeast and bacteria). Kefir is a great option, as it increases calcium absorption by bone cells and is more tolerable by those with lactose intolerances (there is lactose in kerfir, but most of the lactose is naturally digested by the live cultures used to produce it). Both yogurt and kefir are excellent sources of probiotics.  However, Kefir does contain several major strains of friendly bacteria not commonly found in yogurt. It also contains beneficial yeasts, which dominate and eliminate destructive pathogenic yeasts in the body (they penetrate the mucosal lining where unhealthy yeast and bacteria reside). Kefir's active yeast and bacteria provide more nutritive value than yogurt which aid in digestion and keep the colon environment healthy. 


  • 1/4 cup Greek yogurt ( I like FAGE)

  • 1 tbsp. cilantro, chopped 
  • 1/2 tsp. cumin
  • Juice from 1/4 lime + zest of 1/2 lime 
  • 1 tsp. jalapeno, diced 

How To 

Mix all ingredients together and it's ready to be added to your dish! 

Health Perks

increased fruit and vegetable intake

Easy and quick


probiotics: immune boosting, keeps you regular 

natural,safe boost of energy (amino acids)

protein for energy ( also supports growth of bones, muscles, cartilage, skin, hair, blood)

b vitamins (especially B12)

versatile (sauces, puddings,smoothies; substitute for sour cream, butter, mayo)

potassium (balances out sodium levels in the body)

Iodine (thyroid function/healthy metabolism)

Good for digestion

Supports weight loss 

Kid Friendly 






DinnerKatrina Kreimer