11 Indian Superfoods Hiding in Your Mother's Kitchen

9. Yogurt/curd (dahi)

Yogurt, called dahi in many Indian homes, plays a daily role as a cooling side, snack, and base for raitas and lassis. When yogurt contains live active cultures, it can contribute probiotics to the diet and support gut regularity; guidance from food and health organizations highlights the role of fermented dairy in dietary patterns when tolerated. Traditional uses include curd rice for digestion or a spoonful of yogurt to calm spicy meals. In North America, choose yogurts labeled “live and active cultures” and check ingredient lists for unnecessary thickeners or added sugars. Homemade stovetop curd is simple: heat milk, cool to warm, add a spoonful of plain yogurt as a starter, and keep it warm until set. For plant-based eaters, fermented dairy-free yogurts can supply probiotics too—look for brands that list specific live strains. Use dahi in marinades, smoothies, and cooling side dishes to add protein, calcium, and a tangy texture to meals.