Cold Cucumber & Yogurt Soup (Tarator)

A perfect summer reset for women 40+

Feeling hot, bloated or just low on energy in this heat? This chilled cucumber & yogurt soup — inspired by the traditional Bulgarian Tarator — is your gut’s best friend and your hormones’ summer BFF.

Light, refreshing and ready in 10 minutes, it’s not just a soup. It’s a smart choice for cooling inflammation, supporting digestion, and giving your body a hydrating break it’ll thank you for.

Ingredients (serves 2–3)

• 1 large cucumber (approx. 300g), grated or finely chopped
• 400g natural Greek yogurt (unsweetened, full fat or 2%)
• 200 ml cold water or ice water
• 1 clove garlic, minced
• 1 tbsp chopped fresh dill
• 1 tbsp extra virgin olive oil
• 1 tbsp crushed walnuts (optional, but brilliant)
• Salt & pepper to taste
• Optional: squeeze of lemon juice

Instructions

1. Combine yogurt and water in a bowl and whisk until smooth.
2. Add the grated cucumber, garlic, dill, olive oil, salt and pepper.
3. Chill in the fridge for at least 20 minutes.
4. Serve topped with crushed walnuts, a drizzle of olive oil, and a sprinkle of fresh dill.

Why it’s perfect for women 40+:

• Cooling & soothing: Helps regulate body temperature and reduce hot flashes (thank you, cucumber!).
• Gut-friendly: Yogurt provides probiotics and enzymes that support digestion and immunity.
• Anti-inflammatory: Cucumber and olive oil reduce inflammation that naturally increases with age.
• Hormone support: Yogurt is a great source of calcium, B6, and zinc — all crucial for women post-40.
• Hydration boost: Cucumber is over 95% water, rich in electrolytes and potassium.

Nutritional Information (per portion – 1/2 of recipe)

Values are estimates based on typical ingredients.

💡 Tip:

You can also blend it for a silky texture — or add a handful of chopped mint for an extra refreshing twist!

Your reset starts with a spoon.

Eat smart, cool down, feel amazing — all in one bowl.