Curd or yogurt is a fermented dairy product that is widely consumed for its health benefits. It may boost immunity, and may be good for the gut and heart. It is used in multiple cuisine in myriad ways! In India, people usually pair a bowl of curd with parathas or rice-based dish like biryani or pulao. Elsewhere, people use it to make smoothies, dips or kebabs! Follow these recipes for curd-based dishes, which are simple and easy to make. Just don't have them in excess, as curd can sometimes trigger acid reflux in people with acidity.

Recipes for healthy curd-based dishes

You can experiment with these healthy recipes with curd as the main ingredient:

1. Spiced curd rice

Ingredients

• 1 cup of cooked rice
• ½ cup of curd
• 1 teaspoon of mustard seeds
• 1 tablespoon of grated ginger
• 2 tablespoon of chopped coriander
• 1 tablespoon of groundnut oil
• Salt to taste

Method

• Mix cooked rice with curd and salt.
• Heat oil in a pan, add mustard seeds, and ginger, and pour it over the rice mixture.
• Garnish the dish with coriander.

2. Raita with cucumber and mint

Ingredients

• 1 cup of curd
• 1 cucumber (grated)
• 1 tablespoon of mint leaves (chopped)
• ½ teaspoon of roasted cumin powder
• Salt to taste

Method

• Whisk curd and add grated cucumber and mint leaves.
• Sprinkle roasted cumin powder and salt.

3. Curd and oats pancakes

Ingredients

• 1 cup of oats (ground)
• ½ cup of curd
• 1 grated carrot
• 1 chopped green chili
• Salt to taste

Method

• Mix oats, curd, carrot, chili, and salt.
• Pour batter onto a hot pan and cook until golden brown.

4. Curd-based smoothie

Ingredients

• 1 cup of curd
• 1 banana
• 1 teaspoon of honey
• ¼ teaspoon of cinnamon

Method

• Blend curd, banana, honey, and cinnamon until smooth.
• Put it in the refrigeration before serving it.

Use curd to make a smoothie. Image courtesy: Freepik

5. Curd and chickpea salad

Ingredients

• 1 cup of boiled chickpeas
• ½ cup of curd
• 1 chopped cucumber
• 1 teaspoon olive oil
• Salt and pepper to taste

Method

• Mix chickpeas, curd, cucumber, and olive oil.
• Add salt and pepper to taste.

6. Curd and spinach dip

Ingredients

• 1 cup of curd
• ½ cup of blanched spinach
• 1 garlic clove (minced)
• Salt and pepper to taste

Method

• Blend curd and spinach with garlic, salt, and pepper.
• Serve as a dip with vegetables or crackers.

7. Dahi ke kebab

Ingredients

• 1 cup of hung curd
• 1 tablespoon of gram flour
• 1 onion (chopped)
• 1 teaspoon of cumin seeds
• Salt to taste

Method

• Mix hung curd, gram flour, onion, cumin seeds, and salt.
• Shape them into kebabs, but don't knead. Shallow fry these balls until they turn golden-brown.

8. Curd and fruit parfait

Ingredients

• 1 cup of curd
• ½ cup of mixed berries
• 1 tablespoon of honey
• ¼ cup of granola

Method

Layer curd, berries, honey, and granola in a glass then serve.

9. Beetroot raita

Ingredients

• 1 cup of curd
• 1 boiled beetroot (grated)
• 1 teaspoon of roasted cumin powder
• Salt to taste

Method

• Mix grated beetroot with curd and salt.
• Sprinkle roasted cumin powder.

These curd-based dishes are easy to prepare, nutritious, and perfect for promoting gut health, weight management and more. If you have stomach issues or are lactose intolerant, it is best to stay away from curd.

What are the health benefits of curd?

Here are some of the health benefits of yogurt or curd:

1. May be good for the gut

Consumption fermented foods like curd may improve intestinal and extraintestinal health and may be useful in treating diarrhea, as per research published in Nutrition Reviews in 2018. Rich in probiotics, curd promotes healthy gut bacteria, aiding digestion and preventing issues like bloating and constipation.

Curd has many health benefits. Image courtesy: Adobe stock

2. May boost immunity

Consuming curd may prevent chronic inflammation and strengthen the immune system, as per research published in the Current Opinion in Food Science journal in 2023. "The probiotics in curd enhance immune function by strengthening the gut's defense against harmful pathogens," says clinical nutritionist Abhilasha V.

3. Good for bones and teeth

Hundred grams of curs has 121 mg of calcium, and 95 mg of phosphorus, as per the US Department of Agriculture. Since it is high in calcium and phosphorus, curd can strengthen bones and teeth, and prevent medical conditions like osteoporosis.

4. Weight management

Hundred grams of curd consist of 61 calories, as per the USDA. Low in calories and high in protein, curd helps with weight loss by keeping you full longer and boosting metabolism.

5. May improve heart health

"Regular consumption of curd can help lower cholesterol and blood pressure," says the expert. If bad cholesterol level is low, it can improve your overall heart health.

6. Skin and hair health

Curd contains vitamins like C, and B, and minerals like protein that nourish the skin and hair. "This fermented food can help in promoting a healthy skin and stronger hair," says Abhilasha.

7. Stress relief

The probiotics like lactobacillus present in curd can be good for mental health. "They can help reduce stress and anxiety by promoting a healthy gut-brain connection," says the expert.

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