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Curd has been considered a complete and essential superfood in Indian cuisine for centuries. Apart from being delicious, it is also very light on the stomach and easily digestible. Its popularity increases especially in summer and humid season, because it helps in balancing the body temperature (cooling) and enhancing the taste of food.
Curd contains high quality protein, calcium, phosphorus, vitamin B12, riboflavin, potassium and most importantly probiotics (Probiotics – good bacteria beneficial for the intestines) are found in abundance. Its balanced consumption helps in strengthening the digestive system, preventing bones from becoming hollow, maintaining good gut health and controlling weight. Let us know 5 quick recipes made from curd and its best benefits.
Make these 5 quick and tasty recipes with curd
1. ‘Curd Rice’ which gives relief to the stomach
This traditional food of South India is considered best for digestion. Cool the cooked rice thoroughly and mix fresh and thick curd in it. Now in a small pan add mustard seeds, curry leaves, green chillies and grated ginger and mix it with rice. To further increase its nutrition, you can also add pomegranate seeds or grated carrots on top. It is a wonderful combination of probiotics and carbohydrates.
2. Weight Loss Special ‘Curd Sandwich’
This is a very nutritious and low calorie snack for morning breakfast. Keep fresh curd in a cotton cloth for some time and remove its excess water (hung curd). Now add finely chopped cucumber, carrot, capsicum, crushed black pepper and salt as per taste to this thick curd. Prepare sandwiches by applying this creamy mixture on slices of brown or multigrain bread. In this you get protein, calcium and vegetable fiber together.
3. Evergreen ‘Vegetable Raita’
Raita is the easiest way to make lunch balanced. Add finely chopped cucumber, tomato, carrot, onion and mint leaves to well-beaten curd. Sprinkle roasted cumin powder, black salt and green coriander on top and serve. This raita helps in keeping your body hydrated and makes digestion of food twice as fast.
4. Super-fibre ‘Yogurt Oats’
If you want to avoid heavy and tiring breakfast in the morning, then this recipe is perfect for you. Boil the oats (Jae) lightly or soak them in water overnight and cool them and then add fresh curd to it. Eat finely chopped apples, bananas, berries, nuts (almonds, walnuts) or chia seeds on top. This is a breakfast rich in fiber and protein that will keep your stomach full till afternoon and protect you from unhealthy cravings.
5. Energy Booster ‘Yogurt Smoothie’
This is a great and refreshing drink after a workout or for light hunger in the evening. Add banana, mango, strawberry or any seasonal fruit of your choice along with curd in a mixer jar and blend it well. To enhance taste and health, you can add a little honey and chia seeds instead of sugar. This smoothie provides instant energy and vitamins to the body.
How to make curd more nutritious?
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Super seeds tadka: Adding chia seeds, flax seeds or roasted white sesame seeds to curd or raita provides essential omega-3 fatty acids and extra fiber to the body.
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With sprouts: Eating curd mixed with sprouts turns it into a high-protein salad, which is very beneficial for muscle development.
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Natural Herbs: To improve taste and digestion, always include green mint leaves, coriander and roasted cumin in curd.
Important Tip: Avoid adding refined white sugar to curd. If you have to eat something sweet, use jaggery powder, honey or fresh sweet fruits.
Keep these important things in mind while consuming curd
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Freshness is important: Always use fresh and less sour curd. If you are buying packaged curd from the market, then definitely check its packaging and expiry date.
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Selection of time: According to Ayurveda, consuming curd in the morning or afternoon is most beneficial. Eating curd at night can increase the problem of phlegm or mucus.
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Dairy Allergy: If you have any type of allergy to milk or dairy products, or you lactose intolerance If you are a victim of Lactose Intolerance, then definitely consult a doctor or certified dietician before including curd in your diet.