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Spinach Raita RecipeAt WIC, we are very fortunate to have so many staff members from different countries and cultures.  In this week’s blog, Kinnari Chitalia, RD, LDN, CLC, Nutritionist at the Dorchester North WIC Program, shares a favorite recipe that can be made at any time, but is especially nice for special occasions.  Enjoy!

Spinach Raita

Spinach raita is a traditional Indian recipe. Its refreshing nature enhanced by spiced spinach makes it a delicious and healthy dish.  It can be served as a dip with vegetables or whole wheat crackers or whole grain pita chips. It can also be tasty with wheat bread, plain boiled or fragrant rice.  It is an excellent source of calcium, iron, folic acid and vitamin C.


1 cup raw spinach leaves

¾ cup low-fat plain yogurt

⅛ teaspoon finely chopped green chilies

¼ teaspoon salt

For sauté:

1 teaspoon olive oil

¼ teaspoon whole yellow mustard seeds

¼ teaspoon whole cumin seeds

⅛ teaspoon whole fenugreek seeds (optional)

⅛ teaspoon crushed red pepper

  1.  Wash and finely chop spinach. Steam the spinach leaves for a few minutes. Run the spinach under cold running water to cool it down, and squeeze all the water out completely.
  2. Mix together the yogurt, steamed spinach, finely chopped green chilies and salt.
  3. In a skillet, heat the olive oil over medium heat.
  4. Add yellow mustard seeds, cumin seeds, fenugreek seeds, and crushed red pepper.
  5. Stir oil and seasoning mixture for a minute or two, until it makes a popping sound.
  6. Remove the oil mixture from the heat and pour it over the spinach and yogurt mixture. Mix well and serve.

Festive occasions bring joy to life and what joy can it be without bringing mouthwatering food on the table!  I always try to blend traditional healthy Indian food with an American taste for my American-born kids for them to relish Indian culture through food.  “Namaste!”                                                              — Kinnari Chitalia


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