Riata Dip


½ cucumber
200g low fat plain natural yogurt
3-4 teaspoons of mint sauce (or a handful of chopped fresh mint)


  1. Wash the cucumber and grate straight into a bowl
  2. Add the yogurt and mint sauce (or chopped fresh mint) to the bowl and mix well
  3. Serve with spicy potato wedges, vegetable sticks, toasted flatbreads or with a curry

* Any leftover raita dip can be kept in the fridge to eat for up to 2 days later

* The left over cucumber can be stored in the fridge to make this recipe again (or other recipes, like the simple salad or tzatziki dip) later in the week. Alternatively, you can freeze the cucumber (in a freezer bag) for up to 3 months

* Slice the left over cucumber, wrap each slice separately in cling film and freeze (in a freezer bag). Add a frozen cucumber slice to a glass of water on a hot day for a refreshing drink

* If you don’t have a grater, chop the cucumber into 2 smaller chunks and use a peeler to make ribbons. It’ll make your dip look very extravagant

* Add a chopped, de-seeded green chilli for a spicy kick

* Swap the plain natural yogurt for soya yogurt to make the recipe suitable for vegans

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