two bunches of spinach (fresh), if you want you can use frozen one as well (but you need to defrost it in warm water)
1 cup yogurt (if raw vegan use coconut, if ovo-lacto vegetarian use regular yogurt or kefir)
2 oz. hard tofu (or feta cheese)
2 tbs. olive oil
1 pinch of flax seeds (soaked or grind, to be digestible)
1 pinch of raw pumpkin seeds
1 pinch of raw sunflower seeds
1 pinch of fresh chopped chives (or 1 clove or garlic)
1/2 cup of fruit and vegetables remains after juicing (they add very good taste and lots of fiber to the dish) !!! these remains you can mix with extra curry/turmeric powder!
- if you are eating cooked food, the recipe goes this way:
put 2 tbs. olive oil (cook garlic in oil before adding the rest, if you use chives just sprinkle them all over, fresh and don't cook them) and 1/2 cup yogurt and the spinach and cook it with turmeric and curry spices (2 pinches of each, curry also contains turmeric, but extra is always good for health).
Traditionally in India, the spices are heated (burned) a little to enhance flavor ( I have seen this done by indian friends and also on foodnetwork :D), I don't do this, as I found it unnecessary (food still tastes awesome) and I want to preserve all the health benefits of the spices. To this mix, add the cheese or tofu at the end and cook it just a little bit more. It is cooked when spinach becomes darker and loses volume, there is no need to overcook it, about 10 min would suffice. Then add 1/2 cup of fresh yogurt (this in order to enjoy the probiotics benefits of yogurt, by cooking it we destroy the active beneficial cultures) and you can add a little bit more spices if you like it, and now you can mix in the fruit/vegetables remains from juicing. Sprinkle the seeds on top and enjoy! :) it is very yummy!
- for vegetarians (not raw vegans), the recipe goes the same way as for "cooked regular", but use tofu instead of cheese and coconut yogurt instead of milk yogurt (or if you eat dairy, use kefir or milk yogurt - preferably the version which has lactobacilus bulgaricus, besides other cultures).
- for raw vegans just use a blender to mix fresh spinach with coconut yogurt and chives or fresh garlic, with the spices and oil, then add chopped tofu (if you are eating tofu) and at the end sprinkle it with the seeds.
This recipe is high in fiber, very low calorie, good protein and fat content and gives you the benefits of probiotics and indian spices (like turmeric), as well as of the seeds, and it is easy and fast to make. For the health benefits of turmeric and yogurt, please see the articles: Complex salad with exotic spices and Why probiotics are good for us?