Garlic and mustard yogurt salad is a healthy and delicious option that combines rich flavors and nutritional benefits. Yogurt is rich in calcium and probiotics, which support bone and digestive health, while garlic contains antioxidants that boost immunity. Mustard adds a distinctive flavor and provides vitamins such as Vitamin C and K, while white pepper helps improve circulation. This salad is easy to prepare and makes a great addition to any meal, thanks to its multiple benefits and high nutritional value. This salad is perfect as a snack or a side dish that can be enjoyed at any time of the day. Learn how to prepare it easily and enjoy its many health benefits.

Ingredients for Garlic and Mustard Yogurt Salad:

1. 1 small cup of yogurt or buttermilk
2. 1 garlic clove, finely chopped
3. 2 tablespoons of mustard
4. 1/2 teaspoon of white pepper
5. 1/4 teaspoon of salt

Preparation Method for Ingredients:

Cleaning the Ingredients:

1. Make sure the yogurt or buttermilk is fresh and well-chilled.
2. Peel the garlic clove and chop it finely.

Mixing the Ingredients:

1. In a large bowl, place the cup of yogurt or buttermilk.
2. Add the chopped garlic clove to the bowl.
3. Add 2 tablespoons of mustard.
4. Sprinkle 1/2 teaspoon of white pepper into the mixture.
5. Add 1/4 teaspoon of salt.

Stirring:

1. Use a spoon to mix all the ingredients thoroughly until completely combined.

Serving:

• The salad can be served immediately or chilled in the refrigerator for 15-20 minutes before serving to make it more refreshing.

Note: This meal may not be suitable for people who are allergic to dairy or garlic, or those with stomach problems affected by garlic and mustard.

Here are the detailed total calories, nutritional values, and health benefits for each ingredient:

1. 1 small cup of yogurt or buttermilk:

   Calories:

   • Regular yogurt (approximately 125 grams): around 100-120 calories

   Nutritional values:

   • Protein: 6-8 grams
   • Fat: 3-4 grams
   • Carbohydrates: 10-12 grams
   • Calcium: 200-250 mg

2. 1 garlic clove, finely chopped:

   Calories:

   • 1 garlic clove (approximately 3 grams): around 4-5 calories

   Nutritional values:

   • Protein: 0.2 grams
   • Fat: 0 grams
   • Carbohydrates: 1 gram
   • Fiber: 0.1 grams

3. 2 tablespoons of mustard:

   Calories:

   • 2 tablespoons (approximately 30 grams): around 20-30 calories

   Nutritional values:

   • Protein: 0.5 grams
   • Fat: 1-2 grams
   • Carbohydrates: 2-3 grams
   • Sodium: 400-600 mg

4. 1/2 teaspoon of white pepper:

   Calories:

   • 1/2 teaspoon (approximately 1 gram): around 3 calories

   Nutritional values:

   • Protein: 0.1 grams
   • Fat: 0 grams
   • Carbohydrates: 1 gram
   • Fiber: 0.5 grams

5. 1/4 teaspoon of salt:

   Calories:

   • 1/4 teaspoon (approximately 1.5 grams): 0 calories

   Nutritional values:

   • Sodium: approximately 575 mg

   Note: Salt should be consumed in moderation to avoid high blood pressure and health problems associated with excess sodium intake.

Total Calories:

• Small cup of yogurt or buttermilk: 100-120 calories
• 1 garlic clove: 4-5 calories
• 2 tablespoons of mustard: 20-30 calories
• 1/2 teaspoon of white pepper: 3 calories
• 1/4 teaspoon of salt: 0 calories

Total: Approximately 127-158 calories

These ingredients can add flavor and health benefits to your meals while maintaining a relatively low calorie count.

Health Benefits of These Ingredients:

1- A small cup of yogurt or sour milk:

• Supports Digestive Health: Yogurt and sour milk contain probiotics, which are beneficial bacteria that enhance gut health and improve digestion.
• Strengthens Bones and Teeth: Rich in calcium and protein, aiding in the building and maintenance of bones and teeth.
• Boosts Immune System: Probiotics help strengthen the immune system and combat diseases.
• Source of Vitamins: Contains B vitamins such as B12 and riboflavin, which contribute to energy production and nerve health.

2- One minced clove of garlic:

• Improves Heart Health: Helps lower cholesterol levels and blood pressure, reducing the risk of heart diseases.
• Antioxidant Properties: Contains antioxidants that fight free radicals and reduce the risk of chronic diseases.
• Boosts Immunity: Has antibacterial and antifungal properties, aiding in infection control.
• Enhances Respiratory Health: May help alleviate symptoms of colds and coughs.

3- Two tablespoons of mustard:

• Promotes Digestion: Mustard contains compounds that stimulate saliva and digestive juice secretion, improving digestion.
• Anti-inflammatory Properties: Contains curcumin, which has anti-inflammatory and antioxidant properties.
• Antibacterial: Has antibacterial properties that prevent the growth of harmful bacteria in foods.
• Low in Calories: A good seasoning option without adding many calories.

4- Half a teaspoon of white pepper:

• Enhances Nutrient Absorption: Contains piperine, which boosts the absorption of nutrients.
• Stimulates Appetite: Helps increase appetite and stimulate the secretion of digestive juices.
• Antioxidant Properties: Contains antioxidants that combat free radicals.
• Reduces Inflammation: Possesses anti-inflammatory properties, relieving pain and swelling.

5- A quarter teaspoon of salt:

• Maintains Fluid Balance: Sodium helps maintain the body's fluid balance, supporting cell and organ function.
• Supports Nerve and Muscle Function: Essential for nerve signal transmission and muscle contraction.
• Enhances Flavor: Enhances the natural flavor of foods, making them more appetizing.

Note:

Salt should be consumed in moderation to avoid health issues such as high blood pressure and heart disease.