Physique Global

The Magic of Curd

Ok so the truth is, it’s not really “magic”.

No food is, regardless of the claims made in the press, but curd is delicious and full of nutrients and of course that all important protein, plus it got you reading!

You have probably been eating curd (or Dahi) with your meals ever since you can remember, but do you really know just how beneficial to your diet they are?

Loaded with calcium to protect your bones and bacteria for a healthy gut, this simple food is also a source of vitamin B12 (only found in animal products) so if you are a vegetarian, this will help with your intake of B12.

Even better, by increasing your consumption it can help with making them #gainz and improve your health. Containing 11g of protein per 100g, this stuff is perfect for building muscle, without the worry of consuming too much fat.

Now of course if you already consume curds after meals you may be thinking that you might get bored of eating more plain curds, but there is so much you can do with it.


Here are some great ways to use curds;


Stop saving curds for just after your main meals and try experimenting by adding curds to smoothies or mixing with a scoop of whey protein powder to make a delicious and muscle building dessert before bedtime!

Try straining through a cloth to make what’s left, thicker and creamer.  This will transform your curds to resemble cream and makes a great accompaniment to fresh fruit as a dessert with that sense of decadence.

For curry’s or gravy’s that require cream, why not try leaving the cream out for a change and instead add a dollop of strained curds at the end of cooking instead.  You will still get a delicious creamy texture, but with less than half the calories and fat.

Do you always have breakfast in a hurry? Why not pre-prepare bircher muesli for the week ahead?



2 cups/150g rolled or quick oats

1¾ cups/420ml milk

¼ cup/60ml apple juice

3 tablespoons lemon juice

1 apple, cored and grated with the peel

1 tablespoons honey

1½ cups/375g plain yogurt

1 tsp of cinnamon



Combine oats, milk, apple juice, cinnamon, grated apple and lemon juice and once the lip is closed tight give it a shake. This makes the consistency far nicer than stirring. Then let sit overnight, in the refrigerator.

In the morning grab your pot and also a separate pot of strained curds (doesn’t have to be but again I prefer the thicker and creamier consistency) topped with a drizzle of honey.

Only top your mixture with your curds when you are ready to consume and the mixture will keep for days meaning you can prep for the week.

You can top the bircher with various crushed nuts and seeds like flax, almonds and walnuts. If you have fruit to use then you can use those too. An overripe banana can take the place of the honey as a way to sweeten.

Don’t miss out the cinnamon in this recipe as it’s packed with fibre!

Lucy Doyle is a successful Nutritional Coach and Speaker. After her own 30kg weight loss transformation she set up Lean with Lucy & Co, to help other women avoid industry fads and gimmick diets.

Link – Facebook.com/lucycdoyle