Persian Spinach-Yoghurt DipCourse: Starters, Dips Spreads and DressingsCuisine: Vegetarian, PersianDifficulty: Easy
This type of dip is called “Borani”. There are many types, and they can be used in many ways. As a starter with some flat brad, as a side dish or simply with rice. The basis is Greek yoghurt with garlic, olive oil, salt, and freshly ground pepper. This one is made with spinach leaves and raisins…. a delicious contrast between salty and sweet.
I usually prepare this borani as a starter when I have guests, for example with stuffed bell peppers (see recipe in Healthy Main Dishes).
800 g Greek yoghurt (low fat)
40 ml native olive oil
1 garlic clove, peeled and crushed
1medium red onion, chopped
1 cm fresh turmeric root, peeled and pressed (or 1 tsp ground turmeric)
500 g young spinach leaves, washed and roughly chopped
40 g raisins, washed
Juice of 0.5 lemon
100 g walnuts, chopped and roasted
Sea-salt to taste
Freshly ground pepper
- Heat half of the olive oil. Sauté the onion, garlic, and turmeric. Add the spinach just until it collapses then add the raisins. Mix everything well and let cool.
- Once the mixture has cooled, add yoghurt with lemon juice and the remaining olive oil.
- Season with salt and pepper, arrange in a decorative bowl and sprinkle with the walnuts on top.
- RAISINS, as well as apples, pears, dates, nuts, and legumes are a good source of the mineral boron, which is believed to help increase the body’s ability to retain estrogen. Boron also reduces the amount of calcium we excrete, helping bones stay stronger for longer.
- STRONG BONES THANKS TO DARK GREEN VEGETABLES. A combination of vitamin K, calcium, magnesium, and vitamin D is important for strong bones and therefore especially for the prevention of osteoporosis in post-menopausal women. And especially the first three – vitamin K, calcium and magnesium are found in dark green and leafy greens. Like kale, broccoli, spinach, and lettuce – especially the “flavorful” lettuce types like arugula and Romanesco. To get the amount of vitamin K, recommended by the Framingham Heart Study (about 250mcg/day) for reduced risk of hip fracture, eat at least 1 ounce of chopped broccoli or a large mixed green salad daily. When these dark green leafy vegetables are supplemented with healthy monounsaturated fatty acids, such as those found in olive and canola oils, the absorption of fat-soluble vitamin K increases and is beneficial in reducing the risk of cardiovascular disease.
- YOGHURT: During menopause, we are running the risk that our gut microbiome gets disrupted. This may lead to a higher insulin resistance, slower metabolism, and fat gain. Probiotics help to maintain a healthy gut microbiome and natural yoghurt is one of the main sources of probiotics. In addition, it contains protein, which benefits our muscles!