When it comes to weight loss, diet plays a huge role. Getting in shape doesn’t come easy and just exercise is not going to help one shed those extra pounds. But losing weight can be a tad bit easier by consuming homemade raita which is a lot of vegetables, cumin seeds, black salt, chilli powder, salt and more mixed in curd or yoghurt.
What is Raita?
Raita is a side dish that is very simple to make, and a meal in India is incomplete without it. It is used as a condiment not just in India but in many South Asian cuisines. The main ingredient used in the raita recipe is yoghurt or the Dahi. This can then be mixed with cooked or raw vegetables. It can also be made with fruits of many kinds to twist.
The raita recipe is similar to the dip or sauce that the Western Cuisine uses. Depending on the raita recipe, the seasonings vary. The raita can be sweet, spicy, or savoury and is usually used as a contrast to the main cuisine.
What are the Benefits of Raita?
Curd is a staple food ingredient in most Indian homes and it is made by fermenting milk which produces lactic acid. Curd is highly beneficial for health and when used in a raita recipe it becomes super healthy due to the use of all those raw fruits or vegetables.
9 health benefits of raita:
• Boosts bone and teeth health
• Curd is rich in phosphorus and calcium and that makes the bones and teeth stronger and prevents bone diseases and issues like arthritis.
• Improves immunity
• Curd is rich in probiotics which are healthy bacteria that are needed to maintain the balance of the microorganisms in the body, increase the WBC counts and thus help to fight infections.
• Curd contains probiotics that help in the proper functioning of the digestive system.
7 Fermented Indian Foods for a Healthy Gut
• Consuming curd can reduce cholesterol which in turn reduces the risk of hypertension and blood pressure. All this means that it keeps the heart-healthy.
• Curd can be digested easily and that can help in controlling blood sugar levels. So consuming it reduces the risk of diabetes (but one should avoid the sweet versions of it).
• Raita with curd and fruits/vegetables can aid in increased entail of vitamins and minerals. It is not only an energy booster but also acts as an antioxidant reducing oxidative stress.
• Curd which is rich in calcium reduces the production of cortisol which helps in weight loss.
Raita is available in a wide variety all over India, it is best to consume the variant that is healthy for us. Yes, if you want to lose weight, you can eat your favourite raita.
Boondi raita is very popular all across the country but this one can make you put on weight.
Go for healthier raitas.
Here are 5 raita recipes that will help you lose weight
1. Lauki Raita
Lauki or bottle gourd is a great veggie for weight loss. It is often listed among diet charts given by nutritionists for its health and weight loss benefits. Lauki is low in calories and high in fibre content which makes it a great vegetable for consumption. It helps you have better digestion and also makes you lose weight.
Here is a quick lauki raita recipe:
Ingredients:
• 1 cup grated/ finely chopped Bottle gourd
• 1 cup Curd ( low fat / probiotic curd )
• Salt to taste
• 1 green chilli pepper finely chopped
• 1/4 teaspoon roasted cumin powder
• Water as required
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Directions:
1. Put the grated lauki in a pan, add salt, and cover with a lid. Cook for 3-4 minutes or until it becomes soft and the raw taste of the bottle gourd goes away.
2. In a large bowl add yoghurt and water. Whisk till it becomes smooth.
3. Add cooked lauki, green chillies, and cumin powder. Mix well.
4. Pour this mixture over yoghurt, mix and serve.
2. Makhana Raita
This Makhana Raita Recipe is an excellent source of protein and a win-win for all the weight watchers.
Makhana or fox nuts are low in carbs and give satiety. Also, makhana is a rich source of magnesium, potassium, phosphorus, and protein. Makhanas are gluten-free, protein-rich, high in carbohydrates & low in calories.
An anti-ageing enzyme in these seeds is said to help repair damaged proteins.
Here is a quick Makhana raita recipe:
Ingredients:
• 1 cup grated/ finely chopped onion, tomato, cucumber
• Half cup or a handful or makhana dry roasted
• 1/4 teaspoon Black pepper
• 1/4 teaspoon jeera powder
• Mint and coriander leaves
• 1 cup of curd ( low fat / probiotic curd )
• Water as required
Directions:
1. Put the grated vegetables in a pan, add salt, and cover with a lid. Cook for 3-4 minutes or until it becomes soft and the raw taste of the bottle gourd goes away.
2. In a large bowl add yoghurt and water. Whisk till it becomes smooth.
3. Add cooked vegetables, makhana, black pepper, and cumin powder. Mix well.
4. Add Mint and coriander leaves. Pour this mixture over yoghurt, mix and serve.
Also read: Low-calorie Makhana Kheer
3. Beetroot Raita
This raita is a great recipe to include beetroots in your diet.
Beetroot Raita (Beet Raita, Chukandar Ka Raita) has a mildly sweet and tangy taste to it and is very cooling and soothing for the gut.
Beets are cheap and super nutritious. They are rich in fibres and minerals like calcium, manganese, potassium, and iron. They are also a great source of Vit A, Vit C, and folic acid.
Here is a quick Beetroot raita recipe:
Ingredients:
• 1 cup grated/ finely chopped beetroot
• 1 cup of curd ( low fat / probiotic curd )
• 1 green chilli pepper finely chopped
• 6-7 curry leaves
• 1/4 teaspoon urad dal split and skinned black lentil
• 1/2 teaspoon mustard seeds
• 1/4 teaspoon roasted cumin powder
• Salt as per taste
• 1 teaspoon cooking oil
• Water as required
Directions:
1. Put the grated beetroot in a pan, add salt, and cover with a lid. Cook for 3-4 minutes or until it becomes soft and the raw taste of beets goes away.
2. In a large bowl add yoghurt and water. Whisk till it becomes smooth.
3. Add cooked beetroot, green chillies, cumin powder, and pepper. Mix well.
4. Heat oil in a pan and add mustard seeds and urad dal. Saute for a few seconds. Add curry leaves, and saute for another 15-20 seconds. Pour this mixture over yoghurt, mix and serve.
4. Cucumber and Mint Raita
A great little side dish that works well with virtually all Indian Dishes, balancing the heat with something a little cooler.
The fresh mint leaves lend a unique flavour and taste apart from providing nutritional and health benefits as well. Also makes a good, low fat, party dip.
Here is a quick Cucumber mint raita recipe:
Ingredients:
• 1 cup grated cucumber
• 2 tbsp finely shredded fresh mint leaves
• 1 cup of curd ( low fat / probiotic curd )
• 1/4 teaspoon Black pepper
• 1/4 teaspoon jeera powder
• Pinch of paprika
• Salt as per taste
• Water as required
Directions:
1. Put the grated cucumber in a pan, add salt, and cover with a lid. Cook for 3-4 minutes or until it becomes soft and the raw taste of the bottle gourd goes away.
2. In a large bowl add yoghurt and water. Whisk till it becomes smooth.
3. Add cooked cucumber, mint leaves, black pepper, cumin powder, and paprika. Mix well.
4. Pour this mixture over yoghurt, mix and serve.
5. Palak Raita (Spinach Yogurt )
Did you know: Spinach is one of the many green leafy vegetables that have been recommended by nutritionists over the years to avoid the risk of developing diabetes.
Spinach or Palak Ka Raita is an easy and healthy raita recipe made with yoghurt (curd), cooked spinach, and some spices.
This Raita is a refreshing vitamin, mineral and protein-packed yoghurt dip made from fresh spinach and yoghurt, tempered with cumin.
Here is a quick Palak raita recipe:
Ingredients:
• 1 cup of curd ( low fat / probiotic curd )
• 1 cup palak (spinach) finely chopped
• 1 green chilli pepper finely chopped
• 6-7 curry leaves
• 1/4 teaspoon urad dal split and skinned black lentil
• 1/2 teaspoon mustard seeds
• 1/4 teaspoon roasted cumin powder
• Salt as per taste
• 1 teaspoon cooking oil
• Water as required
Directions:
1. Firstly, heat 1 teaspoon of oil in a Kadai. Add cumin seeds. Let them splutter.
2. Add chopped spinach, salt, and saute for 2-3 minutes till the spinach leaves are wilt or cooked well. Cool the mixture and then before adding to the yoghurt.
3. Whisk the yoghurt and water in a large mixing bowl. Add sautéed spinach mixture to the yoghurt.
4. Then add the spices like roasted cumin powder, black salt, pepper, and salt. Mix well.
5. Prepare the tempering, Heat 1 teaspoon of oil, once hot add mustard seeds, chillies, and curry leaves, let them crackle for a few seconds.
6. Pour the tempering over the palak ka raita. Serve chilled.
Also read: How Drinking Green Smoothies Will Improve Your Life
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