This is a follow up to my previous post. I wrote about making a simple vegetable soup as an antidote to all the overeating that we do during the holidays. Now here is an apple salad with yogurt, a wholesome dish prepared in a simple manner without any cooking to give you the full benefit of all its available nutrients. Foods close to the source from where they come, are the best way to go after unfettered indulgence.

We often suffer from indigestion and bloating after a heavy meal. Digestion is very crucial to good health. After every meal our body should be able to process what we eat, give us the energy and the nutrients we require and be able to dispose of the unwanted waste. This basically is the digestive process in a nutshell. Over indulgence, eating processed and very rich foods puts a strain on our system. The digestive process becomes inefficient and leaves residual undigested food in your system. This prevents the next cycle of digestion from competing its full cycle and the stage is set for buildup of toxins. Overtime this build up leads to disorders and makes us vulnerable to diseases.

But in the world we live in, it is impossible not to overindulge because of easy availability and an abundance of food. It is also hard to escape the temptations and the convenience of ready made and processed food.
What we can do is take a step back every now and then and partake in a meal with pure ingredients, prepared in a simple manner to allow the restorative power of such foods to get us back on track.
                                                                                                                                                              Apple, Raisin and Walnut salad with Yogurt Curry dressing

3 tablespoons strained strained yogurt [fage 2% or homemade]

1 tablespoon pure maple syrup

1 large honeycrisp apple cut into 1/2 inch dice[about 1 and 3/4 cups]

1/4 cup [packed] dark raisins

1/4 cup [heaped] walnut halves, about 10 pieces

A few Boston Lettuce leaves for serving the salad [optional]

Curry Powder

1 teaspoon [scant] cumin powder [cumin seeds to be dry roasted before powdering]

1/4 teaspoon [scant] mild paprika or chili powder

1/4 tablespoon [scant] saigon cinnamon powder

1/4 tablespoon [scant] crushed black pepper

1/4 tablespoon salt

1 generous pinch dried ginger powder [a little less than 1/8 of a teaspoon]      

Add all the ingredients for the curry powder and mix well,

Putting the salad together

Add the curry powder to the yogurt and mix in the maple syrup. Add the bite sized apples to the dressing along with the raisins. Gently mix everything together with your hands. Check for salt and add according to your taste. Toast the walnuts, add to the  salad before serving. Serve in lettuce leaves.

Health benefits of the ingredients in this salad.


In many cultures yogurt is relied upon heavily for good digestive health. The benefits of this staple cannot be overstated. Its ‘live and active’ bacteria or probiotics helps populate the intestine with good bacteria needed for digestion. Regular intake maintains this good bacteria in the digestive tract  and helps fight toxins produced by harmful bacteria . After a fiery and spicy meal, yogurt also calms the inflammation due to the ingestion of spices. Yogurt is also a very good source of protein and calcium.


Another natural remedy cleverly used in everyday food. It is used for digestive disorders and  stimulates and helps the liver and kidney in the detoxification process.


It is of course well known throughout the world as a cough and cold remedy. It is also known to have powerful antioxidant properties and used even in Western cultures in the form of ginger ale/beer to settle the stomach.

Dried fruit and nuts

They are rich in fiber, valuable minerals and nutrients. Fiber  absorbs water and makes you feel full and thereby helps you eat less. The fiber also helps hold onto nutrients and minerals giving the body a chance to absorb them.  If not for fiber, the nutrients would pass through the system without benefitting us.


It adds a sensual quality to any food it embellishes and that is always a good thing!

So hope you will keep this salad in your repertoire when you need a healthy  antidote and it doesn’t taste shabby either.

Food Notes

Making the curry powder. It is very important to dry roast the cumin seeds before powdering them, Roasting takes the raw, earthy edge of the cumin.

Thanks for dropping by,

Best, S.