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March 10, 2015

Nutrient-Loaded Rainbow Raita

Healthy eating is our family’s focus, but that’s obviously too broad. In our meal share group, we consistently strive to make highly nutrient-dense dishes (i.e. more bang for your buck-and efforts!) for the three families. I’ve been cooking like this long before the meal share group began. Indian food doesn’t have to be any different. I’ve devised recipes that aren’t shortcut recipes for traditional Indian cooking, but they are health-conscious Indian recipes. Well, for the most part. Dessert never counts in my opinion!

Raita is a must-have side dish (not a dip, people!) for all Indian food nights. If you don’t know what it is and you’re new to my site, raita is a savory (not-spicy) yogurt dish. A raita is one of the BEST accompaniments to spicy Indian food.  Not only does it have the advantage of cooling down the capsaicin in chilies, it has probiotics, and this one is loaded with colorful (i.e. anti-oxidant rich) veggies. Read this article to see all the benefits each color carrot provides. Why wouldn’t you make this? 🙂

IMG_5830

Rainbow Raita

 

Nutrient-Loaded Rainbow Raita

You've labored all day over several pots of curries and other Indian food to eat "real Indian style". You want to eat like we do in India, right? On your plate: at least a few curries (vegetable, meat, or lentil), a bread, a rice, a pickle, etc.. etc.. The list actually goes on, depending on the region of India you're trying to imitate. But you have made all these dishes and you're tired and hungry. You want raita and need something QUICK. This raita recipe will literally take you 10 minutes to prepare, food processor or not. Really try to make the ground toasted cumin powder in advance and keep a jar of it on hand. It’s the best spice to have in raita, but can be an acquired taste, so leave it out if you are new to savory yogurt dishes!
Print Recipe

Ingredients
  

  • 1 quart plain lowfat or full fat yogurt not Greek yogurt, Wallaby brand is good
  • 1 ½ teaspoons kosher salt
  • 1 ½ teaspoons ground roasted cumin powder optional See note below.
  • ½ cup finely chopped cilantro
  • 2-3 rainbow carrots like orange, yellow, and purple, shredded

Instructions
 

  • Whisk together the yogurt, salt, and roasted cumin powder.
  • Stir in chopped cilantro.
  • Stir in the rainbow carrots.
  • Taste for salt. This should be a somewhat salty savory yogurt. It should not taste too tart.
  • Garnish with extra cilantro if you wish.

Notes

Notes:
To make the roasted ground cumin powder: Heat a cast iron or stainless skillet over medium heat. Wait patiently for the pan to heat evenly. Pour in ¼ cup regular cumin seeds. Using a metal spatula, stir the seeds up evenly and continuously for a few minutes until the aroma is released and the seeds are beginning to darken. Immediately take off heat and remove to a cool bowl or plate. Allow to cool completely before grinding to a fine powder in a spice grinder (or on a cutting board under a rolling pin)

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You've heard that food is medicine, but food is LIFE! I want you to enjoy both. I'm Shef, a culinary educator, and this website showcases the diversity of ingredients worldwide, using them in interesting recipes, and making them approachable without sacrificing flavor.

Food doesn't have to be boring and flavorless to be good for you. Getting familiar with spices not only heals you, but it adds happiness to your plate. I strive for a happy healthy plate with nutrient-dense well-balanced meals and an occasional dose of sweet!more please


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Welcome to a new world of food! I'm Shef and this site showcases the diversity of ingredients worldwide, making them approachable, and using them in familiar recipes.


I aim to do this using seasonal produce and sustainably-raised animal sources to accommodate our family's varied diets. But most importantly, I strive for nutrient-dense well-balanced meals (with room for sugar) so I can be a centenarian one day! more please

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