Cucumber Raita 

 Ingredients

o   1 medium cucumber chopped or grated

o   1 teaspoon cumin seeds

o   2 cups plain, whole-milk yogurt

o   1 clove garlic, peeled and minced

o   2 tablespoons fresh coriander or mint leaves, chopped

o   cayenne or paprika to garnish

Preparation

Peel cucumber. Cut lengthwise into 1/4-inch strips, then into thin slices crosswise. Blot off moisture with paper towels. Toast cumin seeds for a few seconds in a small, heavy frying pan over high heat. In a bowl, stir yogurt until it is smooth. Mix it with the cumin, garlic and coriander or mint leaves. Combine mixture with cucumber slivers, sprinkle with cayenne or paprika, and chill before serving.

Good-quality yogurt contains live bacterial cultures such as Lactobacillus casei that may help strengthen the immune system among other health benefits. Yogurt is also high in iodine, calcium and phosphorous. Cucumbers are a very good source of vitamin C and caffeic acid, both of which prevent water retention and reduce swelling.