Nutritional Facts (figures per 150 gm. (5 oz.) carton of natural yoghurt):
K. Calories: 84 (353 kJ)
Fats: 2 gm. of which less than 1 gm. Saturated
Sodium: 125 mg.
150 gm. (5 oz.) of natural yoghurt or soya yoghurt
50 gm. (2 oz.) of rolled oats
1 tbsp. flaked almonds
1 stewed apple with pinch of sprinkled cinnamon powder
3 tbsp. unsweetened breakfast cereals
1 small can peaches, pears or pineapple (in natural form, no added sugar) –drained and chopped
50 gm. (2 oz.) chopped dried fruit
1 piece fresh fruit (sliced banana or chopped apple)
1 tbsp. raisins
1 tbsp. of pine kernels, sunflower seeds or pumpkin seeds
Method of preparation:
Add one or more flavoring mentioned to the yoghurt and stir to mix.
You can also start your day nutritiously with fruit as well! A one-portion of ‘fistful’ of fruit houses less than 1 gm. of fat and not more than 100 calories.
Choose from these two topical fruit combination (two servings), preparing the fruit as needed and mix with the fresh fruit juice:
2 pineapple slices, 1 mango, 1 kiwi fruit, 8 oz. (250 ml.) pineapple juice or 4 passion fruit, 2 slices of melon, 1 nectarine, 28 oz. (250 ml) passion fruit juice or tropical fruit juice.
The Raita is one of the best foods (side dish) that can go with breakfast or lunch/dinner. Raita contains natural yoghurt that helps in restoring the friendly bacteria in intestines or gut. It’s easy to digest and makes the whole digestion process easier for all the organs that participate in the process of digestion and absorption.
Raita helps in releasing the digestive enzymes and according to Ayurveda, it is supachya (pronounced –soo paa chch yaa), which means it aids in digestion process.
The Raita is recommended for those who have weakened digestive power and whose agni (digestive fire) is not proper. The fruits used in this recipe contain natural digestive enzymes and are low in calories. Altogether, this makes utterly light in digestion and nutritious dish that can go great with breakfast or food.
The recipe contains dried fruit, cinnamon and pumpkin/sunflower seeds that are known as medohara (anti obesity) compounds in Ayurveda. Though the recipe is not a first-line treatment for obesity, it would surely help burning the fats over the period of time.
Raita is one of the rare nutritious dishes that’s famous all across the country of India. Though there are many methods of preparing Raita in different parts of India but the ultimate –master recipe will remain same adding nutritious fruits and spices.
Note: Ayurveda believes that dadhi -the yoghurt is not to be consumed during the night as it might block the nano-channels (the strotasas) of the body giving rise to health ailments.