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Healthy & Delicious Raita Recipes

Healthy & Delicious Raita Recipes

Thick, creamy and good for your health, yogurt lends itself to a variety of delicious dishes. At my home, we make many varieties of “raita” —yogurt mixed with vegetables or fruit.

Here is one of my simplest raita recipes. Ready in seconds, and a sure hit even with kids who don’t enjoy spinach.

Spinach Raita

Serves 2

8 ounces plain low-fat  yogurt, preferably homemade
1 scant cup spinach leaves, washed and cut into thin ribbons
1 medium-sized red onion, chopped fine
1 tsp olive oil
Salt and paprika to taste

Whisk the yogurt in a deep bowl, adding a little water if you like your raita a bit thinner in consistency.

In a pan, heat the olive oil and toss in the onions. Stir fry for a couple of minutes, or until the onions are translucent.

Add the spinach and toss well.

When the spinach has wilted, toss it into the yogurt, and mix well.

Season with salt and paprika to taste, and enjoy slightly warm or at room temperature.

This raita makes a great accompaniment to hot bread or steamed rice and lentils. I often enjoy a bowl of it as a healthy and satisfying snack.

According to an article in Fitness magazine, yogurt is loaded with good-for-health bacteria that regulate your digestion and strengthen the immune system. What’s more, an 8-ounce serving of yogurt provides about 60% of the day’s vitamin B12 requirement to adult women.

Ayurvedic healers advise making yogurt fresh at home, rather than buying it from a store. The reason they offer is that the fresher the yogurt, the more active live cultures—beneficial bacteria—it contains.

Here is a good resource for learning how Ayurvedic  physicians view yogurt, along with a simple recipe for making it at home.

As for spinach, the queen of greens, the list of health benefits is long and widely recognized. Even so, let me remind you of a few spinach benefits:

  • Improves blood glucose levels in diabetics
  • Rich source of protein
  • Contains vitamin K, fiber, phosphorus and thiamine
  • Lowers blood pressure
  • Improves bone health

Variations on Raita:

Add some fresh chopped strawberries, which are a great source of antioxidants.

Mix in a few pomegranate seeds, which regulate blood pressure and make nutrients more easily available to your body.

Sprinkle some chopped walnuts, the wonder nut that boasts some incredible health benefits, ranging from skin care to cancer prevention.

 

 

 

 

 

 

 

 

Read more: All recipes, Diet & Nutrition, Eating for Health, Food, General Health, Health, Life, , , , , , , , , , , , , , , , , , , ,

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Shubhra Krishan

Writer, editor and journalist Shubhra Krishan is the author of Essential Ayurveda: What it is and what it can do for you (New World Library, 2003), Radiant Body, Restful Mind: A Woman's book of comfort (New World Library, 2004), and The 9 to 5 Yogi: How to feel like a sage while working like a dog (Hay House India, 2011).

94 comments

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4:08PM PDT on Jun 5, 2014

Thank you for sharing.

12:23PM PDT on Jun 4, 2014

Thank you :)

5:38AM PDT on Jun 4, 2014

I like the Greek yoghurt that comes with blueberries and raspberries in it.

5:37AM PDT on Jun 4, 2014

Noted and thanks for sharing.

1:01AM PDT on Jun 2, 2014

Thanks for sharing

12:46PM PDT on May 29, 2014

I don't eat yogurt but really want to try this. Sounds good and all the added ingredients of spinach, onion, and I would add walnuts--- I simply love. I also want to try Barbara L's cucumber recipe and I like and would like to try what her Armenian relatives recipe to drink yogurt with ice during hot days. Thanks, Barbara L. and thank you, Shubhra, nice post.

4:34AM PDT on May 28, 2014

That was great. Thanks Shubhra :)

3:13AM PDT on May 28, 2014

Thank you, I'll definitely try these.

7:30AM PDT on May 27, 2014

Looks like it might be worth trying out.

7:27AM PDT on May 27, 2014

Thank you.

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