Beverages
Vegetables
Lassi
Buttermilk drink
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
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Blend together yoghurt, water and cumin. Transfer to a jug.
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Stir in ginger and mint leaves. Cover and chill for 3 hours.
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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
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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
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
Mango Lassi
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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
