Suzma with Fresh Herbs

Name: Suzma with Fresh Herbs
Cook time: 3 h 10 min
Total time: 3 h 10 min
Yield: 1 dish
Ingredients: Matsoni; Dill; Table salt; Mint; Garlic

Suzma is a thick matsoni yogurt appetizer that provides protein and fat after excess whey is drained away. Dill, mint, and garlic add a fresh aroma, while the firm texture works well for small servings.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Matsoni	Matsoni	Ingredient quantity for Matsoni in g
Include ingredient: Dill	Dill	Ingredient quantity for Dill in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g
Include ingredient: Mint	Mint	Ingredient quantity for Mint in g
Include ingredient: Garlic	Garlic	Ingredient quantity for Garlic in g

	Product release:	826
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

3 10
	Mix	10
	Chill in the refrigerator	3

Macronutrients in 100 g

Proteins	3.5
Digestible proteins	3.4
Fats	2.9
Plaid	0.1
Net carbohydrates	4.1
Fructose	0
Calories	60 kcal
Indexes
Glycemic index	29.3
Glycemic load	1.2
Insulin index, II	48.6
Disease inflammatory index, DII	-0.39
Antioxidant, ORAC	683

Calories per dayGenderGrowth

Weight loss	Detention	Set
6%	4%	4%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B7	1919174821
B2	1517143261
B5	7761241
B6	6641221

Minerals

Nutrient	% of RDA
Fructose	??????
Chlorine	16161619164
Phosphorus	1313131995
Calcium	121212121210
Molybdenum	11111022?1
Lactoferrin	101010???
Sodium	10101020105
Manganese	677963
Selenium	554931

Lipids

Nutrient	% of RDA
Palmitic acid (Saturated)	10101015?19
Oleic acid	57610?7

Amino acids

Nutrient	% of RDA
Tryptophan	21292973123

Vegan dishesVery simple

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

488

Servings: 8 (1 serving ≈ 103 gram)

Digestion time: 3 hour

Mix the matsoni (800 g) with table salt (5 g) and place the mixture in cheesecloth or a sieve.

Leave the yogurt to drain in the refrigerator for 3–6 hours, until thick.

Transfer the thick mixture to a bowl and add the dill (15 g), mint (3 g), and garlic (3 g) if desired.

Stir the dip and serve.

Published: 16.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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