Yogurt - A Probiotics Boost For Your Health!

What do Red Mango, Pinkberry, Yoplait GoGurt, General Mills Natural Valley Yogurt Bars, Chobani, Oiko, Fage have in common? 

All of the above are YOGURT based products. 

Here are some reasons why eating yogurt is good for you:

• It is a good source of probiotic cultures, which are good microorganisms that benefit our digestive system, boost immunity and help the absorption of certain minerals like calcium into our system.
• Yogurt is a good source of protein, calcium, riboflavin, vitamin B6, zinc, and vitamin B12.
• If eating plain yogurt doesn't sound pleasing, then give the following recipes a try. They are all healthy and gluten-free: 

Eggplant Raita (yogurt dip)

Other raitas or yogurt dips to try are Eggplant, Beetroot, LongSquash, Spinach, Tomatoes, Tomato and Onion, Bell Peppers, or Cabbage. 

One of my favorite rice dishes to eat as a child was daddojanam or seasoned yogurt rice. When I was 2 or 3 years old, I used to give her a hard time at mealtime. She used to make this dish, make yogurt and rice balls and feed me while I was playing. She used to sneak some veggies too. I was hooked since then...

Spiced Yogurt Rice (Daddojanam)

My husband loves Dahi Vada. I like it too; it is vada soaked in seasoned yogurt. It tastes so good topped with tamarind chutney, coriander chutney and sev. 

Dahi Vada

Buttermilk is a more liquid version of yogurt. We use buttermilk to make Spinach and Potato Kadhi. It's nice to eat on its own or mixed with rice. 

 Do not be afraid to try new things. Try to incorporate yogurt into your diet. It is better for you in the long run.

Let us know how you enjoy eating yogurt. We would love to hear from you. 

Cool Down with Summer "Beets"

Attending a wedding in Atlanta in the peak of summer is tough, especially when it's outdoors. I sweat as though I was working out for 2 hours. What a feeling! Nevertheless, it was my friend's wedding and I wanted to be there for him. I bore the heat in good spirits and returned home to Jersey where the weather was a bit cooler. Since I've been back, the weather has been temperamental; hot one day and rainy the next day.
Don't get me wrong, I like sunny weather, but not when it's humid and/or sticky. What better way to cool down in the summer than with dishes made from yogurt like raitas. With so many varieties to choose from, sometimes it's tough to pick just one. One of my favorites is with beetroot. The creamy, slightly sweet flavor of the beetroot raita goes well with seasoned rice, Indian flatbreads and/or chips. All this talk of food is making me hungry. Well, let's start cooking...here's the recipe.

Interesting Fact: Beet root is also used as a dye.

Ingredients:

• 1 Medium Beet root, peeled and grated
• 1 cup Plain Yogurt
• ½ cup Low Fat Sour Cream
• 2 to 3 Green Chilies, cut lengthwise
• 1 tsp Mustard seeds
• 1 tsp Whole Cumin seeds 
• ½ tsp Salt
• 2 tbsp Vegetable Oil
• 7 Curry leaves, optional

Procedure:

In a microwaveable bowl, add grated beet root and mix in salt. Then sprinkle a tablespoon of vegetable oil. Microwave it for 5 minutes or until cooked and then set aside. Add yogurt and sour cream to the cooked beet root and mix well. In a small saucepan, heat one tablespoon of oil. Once you feel the heat on your palm, add mustard and cumin seeds, curry leaves. When the mustard and cumin start to splutter, turn off the heat and transfer the contents into the beet root and yogurt mixture. Mix well. The beet root raita is now ready to be served. Enjoy!!

***Quick Tips:
Also check out Seasoned Beet root rice with carrots and peas. It's very tasty. We even added French's fried onions for a crunchy texture. 

Watch Out Salsa, Here Comes Raita!

Have ever tried Tzatziki (Greek cucumber yogurt sauce) which is served in most Mediterranean restaurants? Then you're sure to love raitas as well. They are made with yogurt, various vegetables, and some spices.

Below are some of the vegetables we use to make raitas (yogurt based sauces).
 

Long Squash



Frozen Chopped Spinach, 
Tomatoes, Bell Peppers, Cabbage

So the next time you're having people over, instead of serving cheesy nachos or potato chips, try something new. Arrange a plate of pita pieces with any of these raitas as a dipping sauce. Your guests will love you and you will love yourself for eating healthier.

Ingredients:

Use any one of the following vegetables:

- Spinach................................................................... ½ box frozen

- Green Bell pepper.................................................... 3 medium size chopped finely

- Cabbage.................................................................. 2 cups chopped finely

- Long squash............................................................. small size, grated (use larger grate)

-Tomatoes..................................................................4 med, cut into small pieces
Plus:

- Sour cream (Reg / fat-free)....................................... 6oz

- Yogurt (any type as desired, lite / Reg)...................... 1 cup

- Green chilies............................................................ 2, chopped finely or cut into halves for milder taste

- Mustard & Cumin seeds............................................1 tsp each for seasoning

- Vegetable oil............................................................ 1 tbsp

- Curry leaves (optional)............................................. 5-6 leaves

- Salt.......................................................................... 1 tsp or as needed (varies with vegetable)

Procedure:

1) Add the vegetable into a microwavable container (for squash remove any water), add salt and green chilies and microwave for 5-6 min or until they are firm and cooked.



Illustration: Spinach Raita

2) Allow the vegetable to cool for 10 – 15 min and then mix in the sour cream and yogurt.

3) In a small dish heat 1 tbsp of oil and add mustard and cumin seeds. When they splatter add curry leaves, mix well and transfer the contents into the raita.


Illustration: Spinach Raita

4) Raitas can be served with pulao, parathas, rotis or plain rice. They can also be used as a dipping sauce for some appetizers like nachos, tortilla or pita chips.