{"id":4413588,"date":"2025-10-28T14:38:41","date_gmt":"2025-10-28T18:38:41","guid":{"rendered":"https:\/\/epithelia.ca\/?p=4413588"},"modified":"2025-10-28T14:38:42","modified_gmt":"2025-10-28T18:38:42","slug":"low-fodmap-homemade-tzatziki-sauce","status":"publish","type":"post","link":"https:\/\/epithelia.ca\/en\/recettes\/faible-en-fodmap\/sauce-tzatziki-maison-faible-en-fodmap\/","title":{"rendered":"Homemade tzatz\u00edki sauce (low FODMAP)"},"content":{"rendered":"<p>[et_pb_section fb_built=\u00a0\u00bb1&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<h2>Un go\u00fbt de M\u00e9diterran\u00e9e dans une version douce pour ton ventre<\/h2>\n<p style=\"text-align: justify;\">Rafra\u00eechissante, l\u00e9g\u00e8re et pleine de saveurs, la sauce tzatz\u00edki maison est un incontournable de la cuisine m\u00e9diterran\u00e9enne. Parfaite en accompagnement d\u2019un plat de grillades, comme trempette pour les crudit\u00e9s ou encore dans un bol repas, cette version faible en FODMAP permet \u00e0 tous de se r\u00e9galer, m\u00eame aux personnes sensibles aux aliments fermentescibles.<\/p>\n<h3>Pr\u00eate en 5 minutes, sans cuisson<\/h3>\n<p style=\"text-align: justify;\">Cette recette express ne demande que quelques ingr\u00e9dients simples et un petit bol. En moins de 5 minutes, tu obtiens une sauce cr\u00e9meuse et \u00e9quilibr\u00e9e, o\u00f9 l\u2019acidit\u00e9 du citron rencontre la fra\u00eecheur du concombre et les ar\u00f4mes d\u00e9licats de l\u2019aneth ou de la menthe.<\/p>\n<h3>Ingr\u00e9dients vedettes<\/h3>\n<ul>\n<li>Yogourt grec nature sans lactose \u2013 pour une texture onctueuse et une dose de prot\u00e9ines.<\/li>\n<li>Concombre r\u00e2p\u00e9 et bien \u00e9goutt\u00e9 \u2013 il apporte croquant et fra\u00eecheur.<\/li>\n<li>Fleur d\u2019ail ou ail hach\u00e9 finement \u2013 la fleur d\u2019ail est id\u00e9ale pour une version faible en FODMAP, sans compromettre la saveur.<\/li>\n<li>Huile d\u2019olive extra-vierge et jus de citron frais \u2013 une combinaison parfaite pour rehausser le go\u00fbt et la l\u00e9g\u00e8ret\u00e9 du m\u00e9lange.<\/li>\n<li>Aneth frais (ou menthe) \u2013 pour une touche herbac\u00e9e qui rappelle les saveurs grecques.<\/li>\n<\/ul>\n<h3>Conseils de pr\u00e9paration<\/h3>\n<p style=\"text-align: justify;\">Apr\u00e8s avoir bien \u00e9goutt\u00e9 le concombre, il suffit de m\u00e9langer tous les ingr\u00e9dients dans un bol. Go\u00fbte et ajuste le poivre ou les herbes selon ton go\u00fbt. C\u2019est tout ! Le tzatz\u00edki peut \u00eatre d\u00e9gust\u00e9 imm\u00e9diatement, mais il sera encore meilleur apr\u00e8s une petite heure de repos au r\u00e9frig\u00e9rateur, le temps que les saveurs se d\u00e9veloppent.<\/p>\n<p>&#x1f37d;&#xfe0f; Comment le savourer<\/p>\n<p>En trempette avec des crudit\u00e9s ou des craquelins sans gluten<\/p>\n<p>En accompagnement d\u2019un plat de poisson, de poulet ou de brochettes<\/p>\n<p>En sauce dans un sandwich pita ou un bol de style m\u00e9diterran\u00e9en<\/p>\n<h3>Astuce nutrition<\/h3>\n<p style=\"text-align: justify;\">Cette version faible en FODMAP convient parfaitement aux personnes ayant un intestin sensible. Elle demeure riche en prot\u00e9ines, faible en glucides fermentescibles et pleine d\u2019ingr\u00e9dients bons pour le microbiote.<\/p>\n<p>[\/et_pb_text][et_pb_code _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<div id=\"recipe\"><\/div><div id=\"wprm-recipe-container-4413586\" class=\"wprm-recipe-container\" data-recipe-id=\"4413586\" data-servings=\"0\"><div class=\"wprm-recipe wprm-recipe-template-epithelia2\"><div class=\"wprm-container-float-right\">\n\t<div class=\"wprm-recipe-image wprm-block-image-normal\"><img loading=\"lazy\" decoding=\"async\" style=\"border-width: 0px;border-style: solid;border-color: #666666;\" width=\"150\" height=\"150\" src=\"https:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/Recettes-32-150x150.png\" class=\"attachment-150x150 size-150x150\" alt=\"\" \/><\/div>\n\t<div class=\"wprm-spacer\" style=\"height: 5px;\"><\/div>\n\t<a href=\"https:\/\/epithelia.ca\/en\/wprm_print\/sauce-tzatziki-maison-faible-en-fodmap\" style=\"color: #444444;background-color: #ffffff;border-color: #777777;border-radius: 0px;padding: 5px 5px;\" class=\"wprm-recipe-print wprm-recipe-link wprm-print-recipe-shortcode wprm-block-text-normal wprm-recipe-print-wide-button wprm-recipe-link-wide-button wprm-color-accent\" data-recipe-id=\"4413586\" data-template=\"\" target=\"_blank\" rel=\"nofollow\"><span class=\"wprm-recipe-icon wprm-recipe-print-icon\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\"><g ><path fill=\"#8047e1\" d=\"M19,5.09V1c0-0.552-0.448-1-1-1H6C5.448,0,5,0.448,5,1v4.09C2.167,5.569,0,8.033,0,11v7c0,0.552,0.448,1,1,1h4v4c0,0.552,0.448,1,1,1h12c0.552,0,1-0.448,1-1v-4h4c0.552,0,1-0.448,1-1v-7C24,8.033,21.833,5.569,19,5.09z M7,2h10v3H7V2z M17,22H7v-9h10V22z M18,10c-0.552,0-1-0.448-1-1c0-0.552,0.448-1,1-1s1,0.448,1,1C19,9.552,18.552,10,18,10z\"\/><\/g><\/svg><\/span> Imprimer<\/a>\n\t\n\t\n<\/div>\n<h2 class=\"wprm-recipe-name wprm-block-text-bold\">Sauce tzatz\u00edki maison (faible en FODMAP)<\/h2>\n<div class=\"wprm-spacer\" style=\"height: 5px;\"><\/div>\n\n<div class=\"wprm-spacer\"><\/div>\n<div class=\"wprm-recipe-meta-container wprm-recipe-times-container wprm-recipe-details-container wprm-recipe-details-container-table wprm-block-text-normal wprm-recipe-table-borders-top-bottom wprm-recipe-table-borders-inside\" style=\"border-width: 1px;border-style: solid;border-color: #777777;\"><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-time-container wprm-recipe-prep-time-container\" style=\"border-width: 1px;border-style: solid;border-color: #777777;\"><span class=\"wprm-recipe-icon wprm-recipe-time-icon wprm-recipe-prep-time-icon\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" width=\"16\" height=\"16\" viewBox=\"0 0 16 16\"><g class=\"nc-icon-wrapper\" fill=\"#333333\" transform=\"translate(1.5999999999999996 1.5999999999999996) scale(0.8)\"><path fill=\"#333333\" d=\"M15,2c0.6,0,1-0.4,1-1s-0.4-1-1-1H1C0.4,0,0,0.4,0,1s0.4,1,1,1h1c0.1,2.4,0.8,4.5,2,6c-1.2,1.4-2,3.6-2,6H1 c-0.6,0-1,0.4-1,1s0.4,1,1,1h14c0.6,0,1-0.4,1-1s-0.4-1-1-1h-1c-0.1-2.5-0.8-4.6-2-6c1.3-1.5,2-3.6,2-6H15z M9.9,7.3L9,8.1l1,0.7 c1.2,0.9,2,2.9,2.1,5.2H4c0.1-2.3,0.9-4.3,2.1-5.2l1-0.7L6.1,7.3C4.8,6.1,4.1,4.2,4,2h8C11.9,4.2,11.2,6.1,9.9,7.3z\"><\/path><\/g><\/svg><\/span> <span class=\"wprm-recipe-details-label wprm-block-text-faded wprm-recipe-time-label wprm-recipe-prep-time-label\">Prep Time<\/span><span class=\"wprm-recipe-time wprm-block-text-normal\"><span class=\"wprm-recipe-details wprm-recipe-details-minutes wprm-recipe-prep_time wprm-recipe-prep_time-minutes\">5<span class=\"sr-only screen-reader-text wprm-screen-reader-text\"> minutes<\/span><\/span> <span class=\"wprm-recipe-details-unit wprm-recipe-details-minutes wprm-recipe-prep_time-unit wprm-recipe-prep_timeunit-minutes\" aria-hidden=\"true\">mins<\/span><\/span><\/div><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-time-container wprm-recipe-total-time-container\" style=\"border-width: 1px;border-style: solid;border-color: #777777;\"><span class=\"wprm-recipe-details-label wprm-block-text-faded wprm-recipe-time-label wprm-recipe-total-time-label\">Total Time<\/span><span class=\"wprm-recipe-time wprm-block-text-normal\"><span class=\"wprm-recipe-details wprm-recipe-details-minutes wprm-recipe-total_time wprm-recipe-total_time-minutes\">5<span class=\"sr-only screen-reader-text wprm-screen-reader-text\"> minutes<\/span><\/span> <span class=\"wprm-recipe-details-unit wprm-recipe-details-minutes wprm-recipe-total_time-unit wprm-recipe-total_timeunit-minutes\" aria-hidden=\"true\">mins<\/span><\/span><\/div><\/div>\n\n<div class=\"wprm-spacer\" style=\"height: 5px;\"><\/div>\n\n\n\n\n\n\n<div id=\"recipe-4413586-ingredients\" class=\"wprm-recipe-ingredients-container wprm-recipe-ingredients-no-images wprm-recipe-4413586-ingredients-container wprm-block-text-normal wprm-ingredient-style-regular wprm-recipe-images-before\" data-recipe=\"4413586\" data-servings=\"0\"><h3 class=\"wprm-recipe-header wprm-recipe-ingredients-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\" style=\"\">Ingredients<\/h3><div class=\"wprm-recipe-ingredient-group\"><ul class=\"wprm-recipe-ingredients\"><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"0\"><span class=\"wprm-recipe-ingredient-amount\">\u00be<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">de tasse (180 ml)<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">de yogourt grec nature<\/span>&#32;<span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">(sans lactose pour faible en FODMAP)<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"1\"><span class=\"wprm-recipe-ingredient-amount\">\u00bd<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">concombre anglais (ou 1 petit libanais), r\u00e2p\u00e9 et bien \u00e9goutt\u00e9<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"2\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">petite gousse d\u2019ail, hach\u00e9e tr\u00e8s finement <\/span>&#32;<span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">(fleur d&#39;ail pour faible en FODMAP)<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"3\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">c. \u00e0 soupe (15 ml)<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">de jus de citron frais<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"4\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">c. \u00e0 soupe (15 ml)<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">d\u2019huile d\u2019olive extra-vierge<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"5\"><span class=\"wprm-recipe-ingredient-amount\">2<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">c. \u00e0 th\u00e9 (10 ml)<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">d\u2019aneth frais, hach\u00e9 <\/span>&#32;<span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">(ou menthe pour varier)<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"6\"><span class=\"wprm-recipe-ingredient-name\">Poivre, au go\u00fbt<\/span><\/li><\/ul><\/div><\/div>\n<div id=\"recipe-4413586-instructions\" class=\"wprm-recipe-instructions-container wprm-recipe-4413586-instructions-container wprm-block-text-normal\" data-recipe=\"4413586\"><h3 class=\"wprm-recipe-header wprm-recipe-instructions-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\" style=\"\">Instructions<\/h3><div class=\"wprm-recipe-instruction-group\"><ul class=\"wprm-recipe-instructions\"><li id=\"wprm-recipe-4413586-step-0-0\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\"><span style=\"display: block;\">M\u00e9langer tous les ingr\u00e9dients ensemble dans un petit bol.<\/span><\/div><\/li><li id=\"wprm-recipe-4413586-step-0-1\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\"><span style=\"display: block;\">Servir en trempette ou sauce dans un repas.<\/span><\/div><\/li><\/ul><\/div><\/div>\n<div id=\"recipe-video\"><\/div>\n\n<\/div><\/div>[\/et_pb_code][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; custom_margin=\u00a0\u00bb3%||3%||true|true\u00a0\u00bb custom_padding=\u00a0\u00bb6%|6%|6%|6%|true|true\u00a0\u00bb border_radii=\u00a0\u00bbon|50px|50px|50px|50px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb global_module=\u00a0\u00bb4410962&Prime; theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb header_2_font_size_tablet=\u00a0\u00bb\u00a0\u00bb header_2_font_size_phone=\u00a0\u00bb25px\u00a0\u00bb header_2_font_size_last_edited=\u00a0\u00bbon|phone\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n<h2>Envie de plus de saveurs et de diversit\u00e9 dans votre assiette ? &#x1f37d;&#xfe0f;&#x2728;<\/h2>\n<p>Acc\u00e9dez \u00e0 +100 recettes exclusives con\u00e7ues pour une digestion optimale et une alimentation \u00e9quilibr\u00e9e!<\/p>\n<p><strong>&#x2705; Deux nouvelles recettes priv\u00e9es chaque mois, incluant des options faibles en FODMAP<\/strong><br \/><strong>&#x2705; Des repas riches en fibres, gourmands et vari\u00e9s : v\u00e9g\u00e9tariens, poissons, et plus encore<\/strong><br \/><strong>&#x2705; Des recettes color\u00e9es, simples et savoureuses, pour vous inspirer au quotidien<\/strong><\/p>\n<p><strong><\/strong><\/p>\n<h4><strong><\/strong><\/h4>\n<h4><strong>&#x1f449; Offrez-vous une ann\u00e9e compl\u00e8te de plaisir culinaire d\u00e8s maintenant!<\/strong><\/h4>\n<p>[\/et_pb_text][et_pb_button button_url=\u00a0\u00bbhttps:\/\/epithelia.ca\/produit\/abonnement-annuel-a-notre-banque-de-recettes\/\u00a0\u00bb button_text=\u00a0\u00bbS\u2019abonner maintenant\u00a0\u00bb button_alignment=\u00a0\u00bbcenter\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][\/et_pb_button][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/02\/Capture-decran-le-2025-02-27-a-12.24.54-png.avif\u00a0\u00bb title_text=\u00a0\u00bbCapture d\u2019e\u0301cran, le 2025-02-27 a\u0300 12.24.54&Prime; align=\u00a0\u00bbcenter\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb width=\u00a0\u00bb100%\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Refreshing, light and full of flavor, homemade tzatz\u00edki sauce is an essential part of Mediterranean cuisine.<\/p>","protected":false},"author":1802,"featured_media":4413585,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[27],"tags":[],"class_list":["post-4413588","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-faible-en-fodmap"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/posts\/4413588","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/users\/1802"}],"replies":[{"embeddable":true,"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/comments?post=4413588"}],"version-history":[{"count":6,"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/posts\/4413588\/revisions"}],"predecessor-version":[{"id":4413597,"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/posts\/4413588\/revisions\/4413597"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/media\/4413585"}],"wp:attachment":[{"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/media?parent=4413588"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/categories?post=4413588"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/tags?post=4413588"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}