Lassi

Buttermilk drink

3.-RUSTIC.png

Serves 4

 

1 cup fat free plain yoghurt

3 cups water

½ teaspoon ground cumin

1 cm piece ginger, crushed lightly

5-6 mint leaves, bruised

  1. Blend together yoghurt, water and cumin. Transfer to a jug.

  2. Stir in ginger and mint leaves. Cover and chill for 3 hours.

  3. Remove ginger and mint leaves before serving.

Per serve: energy 164 kJ (39 cal); protein 4 g;

fat 0 g; saturated fat 0 g; carbohydrate 4 g;

fibre 0 g; calcium 160 mg; iron 0.28 mg;

sodium 61 mg

Savoury Lassi

CUMMIN.png
  1. Blend all the ingredients together. Transfer to a jug. Cover and chill for 3 hours.

Per serve: energy 253 kJ (60 cal); protein 4 g;

fat 0 g; saturated fat 0 g; carbohydrate 10 g; fibre 0 g; calcium 157 mg; iron 0.08 mg;

sodium 61 mg

3.-RUSTIC.png

Sweet Lassi

Serves 4

 

1 cup fat free plain yoghurt

3 cups water

4 teaspoons honey

¼ teaspoon ground cardamom

1 teaspoon rosewater or vanilla extract 

Kolam_04_edited.png

Mango Lassi

3.-RUSTIC.png
  1. Blend all the ingredients together. Transfer to a jug. Cover and chill for 3 hours.

Per serve: energy 268 kJ (64 cal); protein 3 g;

fat 0 g; saturated fat 0g; carbohydrate 12 g;

fibre 1 g; calcium 109 mg; iron 0.14 mg;

sodium 41 mg

Serves 6

 

1 cup fat free plain yoghurt

3 cups water

2 teaspoons honey (optional)

2 cups ripe mango flesh

½ teaspoon ground cardamom

mango.png