Blog post by Mamta, Pur Weight Loss Dietitian.
Summer is here! It can get really hot really fast when cooking elaborate meals on the stove or in the oven for what may feel like hours. Having quick to assemble meals that don’t require us to stand in front of the hot appliances for too long can be a challenge for some of us. Does it have to be hard though? Not at all.
So, what can you prepare that is quick, healthy, filling, and meets your weight loss goals?
Here are a few examples:
– Salads
– Wraps
– Chicken/Tofu skewers
– Meat/veggie kebabs
What’s one thing that all of the above have in common – DRESSING/DIP
My favorite that goes with all of the above is Yogurt and Cilantro dressing.
Creamy Cilantro Dressing
Ingredients:
1/2 Cup plain yogurt (Use plain 2% yogurt or fat free Greek yogurt)
2 Tbsp Cilantro Chutney (use a ready made chutney or make your own (recipe below)
1/2 Tbsp lemon juice
Salt and black pepper to taste
Notes:
Where to find Cilantro chutney: Any Indian grocery store would carry some type of cilantro (AKA coriander) chutney. Walmart and Superstore also carry some brands. I generally buy Aly’s brand chutney (https://newgenerationfoods.ca/product/alys-coriander-chutney/) if I can’t make my own. I know that Superstore and Walmart also carry some brands. The one that doesn’t seem to contain a lot of ingredients (including sugar) is Aki’s.
If you have the time and/or would like to make the cilantro chutney from scratch, here is my recipe:
1 Cup Cilantro leaves
1 clove garlic
1 green chilli (choose the one you enjoy more based on your heat preference. You can omit the green chilli, or choose a mild one to get the flavor without the heat)
1 tbsp grated ginger
1 Tbsp lemon juice
1 tsp dried mango powder (optional) (A few brands that you can easily find at Walmart or Superstore are MDH and Suraj)
1 tsp dried pomegranate powder (optional)
Salt and black pepper to taste.
Method:
Add all of the above ingredients except lemon juice into a blender and blend until smooth. Remove into a bowl and mix in the lemon juice. Store in the fridge in a glass jar. Use on its own or mixed into yogurt (see above). The leftover chutney can be stored in an airtight container for 3-4 days or frozen for up to a month.
Variations to this recipe:
– Add half a medium onion and 1/2 cup of mint to add more tang and flavor
– Mango powder and pomegranate powder will add more flavor
– Eliminate garlic, if needed
Wishing you all a happy summer and happy & healthy eating!! Stay nourished!
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