INGREDIENTS
- 2 large cucumbers (peeled, seeded, chopped)
- 1 cup plain yogurt (Greek or regular)
- 1 clove garlic
- 2 tbsp olive oil
- 1 tbsp lemon juice (or vinegar)
- ¼ cup fresh herbs (dill, mint, or parsley)
- Salt & pepper (to taste)
- Optional: ½ avocado (for extra creaminess) or a slice of bread (for thickness)
DIRECTIONS
- Add all ingredients to a blender and blend until smooth.
- Adjust consistency by adding a splash of cold water if it’s too thick.
- Taste and adjust salt and pepper.
- Refrigerate for at least 1 hour (best served very cold).
- Drizzle with olive oil and garnish with herbs, diced cucumber, or croutons.
- Serve and enjoy!
Modifications to meet your goals and needs:
Boost Calories & Healthy Fats
Add:
- Avocado
- Full-fat Greek yogurt
- Olive Oil
- Nuts or Seeds
- White Beans
Increase Protein
- Add unflavored protein powder
Follow the recipe step by step!
Fuel & Flavor - HYDRATION
Get Your Waterbottle
In hot weather, you can lose more than a liter of fluid per hour depending on your activity level, so make sure you always pack water on summer outings or have a water bottle handy if you’re in the heat.
Check Your Hydration
Even slight dehydration can impact mood, energy, and focus. Make sure you’re drinking enough water so that your pee is the color of pale lemonade.
Food Can Help with Hydration
Some foods can help hydrate you. Cucumbers, strawberries, watermelon and lettuce can all help you meet your hydration goal.
Lighter Meals More Often
Smaller, frequent meals are easier to tolerate in heat than large, heavy meals. Pair carbs + protein (like yogurt and fruit, a smoothie with some peanut butter, or crackers with hummus) to maintain energy and prevent fatigue.