Dietitians often refer to plain yogurt as the perfect food, and for good reason: It is an ideal source of calcium and its trifecta of carbs, protein and fat can stave off hunger by keeping blood sugar levels steady. Greek yogurt is especially nutritional since it has more protein than other versions.
But let's get to the relishing details of the salad. It has a zingy meld of herbs and spices, refreshingly light veggies, and a combination of healthy dairy delights, together yielding a delightful kick -- a sense of adventure and discovery for the eyes, the palate, and the olfactory. Preparation time: 20 minutes.
4 cups of plain low fat or non-fat yogurt (preferably Greek yogurt or another variety with less than 1 gram saturated fat)
2 cups of plain low fat butter milk
2 cups of low fat or non fat sour cream
1 large cucumber (chopped)
1 dozen radishes (chopped)
2 dozen cherry tomatoes (halve each)
4 sprigs of fresh mint, leaves only, minced finely
2 Indian green chilies or other fresh green chillies, minced finely
4 cloves of garlic, minced
1 tbsp fresh ginger (grated)
3 teaspoons salt
1 1/2 teaspoons of cumin
1 onion (finely chopped)
1 tbsp olive oil
Makes 8-10 servings
1. Whisk the yogurt, buttermilk and sour cream until smooth and add salt and cumin to the mix. Then add in the radishes, cucumber and mint and stir till they are fully mixed in.
2. In a separate pan, fry the onions in olive oil and then add in the garlic, ginger, and green
pepper and fry till they are melded.
3. Add the fried contents to the mix of dairy-vegetables-salt-cumin.
4. Stir and chill.
5. Pour the entire mix into a glass serving bowl and arrange the cherry tomatoes on top in circles (for a decorative finish) before serving.
The best combinations of food items to go with salad:
1. Cooked rice (preferably Indian Basmati rice or biriani rice, or rice pilaf)
2. Goat or Lamb curry or any other curried meat or fish.
3. Serving of fried onions, cashews and raisins sprinkled on top of the rice dish.