103 pain recipes

Chilled cantaloupe soup blended with fresh mint, white wine, and yogurt. A no-cook summer starter with just 5 ingredients that needs only a blender and a couple hours to chill.

Homemade frozen yogurt with fresh fruit, orange juice, and egg whites beaten until fluffy. A no-churn, low-calorie frozen dessert you can make with any fruit.

Sweet potato whip blended with carrots, chicken broth, nonfat yogurt, and cinnamon for a lighter, less sugary take on mashed sweet potatoes. A great make-ahead holiday side.

Low-calorie tuna pita sandwiches made with fat-free mayo and yogurt, celery, and red onion. A lighter tuna salad stuffed into pita pockets, ready in 10 minutes.

Red grapes with a creamy banana-yogurt sauce spiked with rum, served in wine glasses with mint or pistachios. A healthy, elegant no-cook dessert in 10 minutes.

Curried turkey salad with papaya, kiwi, toasted almonds, and a warm chutney-yogurt dressing served in crispy tortilla bowls over fresh spinach.

Red lentils with spinach simmered with onion, garlic, ginger, and chili powder until the lentils break down into a thick, creamy dal. Finished with a stir of yogurt. Vegan-adaptable and high in fiber.

Crumbed button mushrooms with garlic or tartare sauce.

Frosty low-calorie coffee yogurt shake blended with mineral water, a pinch of cinnamon, and ice. A light, creamy pick-me-up that's ready in under 5 minutes.

Indian-style cilantro mint chutney with green chili, lemon, and yogurt. Bright, herbal 10-minute dipping sauce for samosas, pakoras, and grilled meats.

Mexican grilled corn (elote) slathers charred ears in a lightened mayo-yogurt chili sauce, then dusts them with salty cotija and a squeeze of lime. A healthier take on the street-food classic.

Fresh fruit platter with strawberries, bananas, pineapple, and kiwi served with a cinnamon yogurt dipping sauce. A light, no-cook dessert or brunch spread.

Indian rava dosa style griddle breads made with semolina, yogurt, fresh ginger, jalapeno, curry leaves, and cilantro. Crispy on the outside, soft inside, no fermentation required.

Frozen banana push-ups with bananas, plain yogurt, orange juice concentrate, and nonfat milk powder, blended and frozen in paper cups. A healthy DIY popsicle for kids.

A delicious salad that's made with roasted chestnuts and plain yogurt.

Pearl barley simmers in chicken broth with sautéed onions, fresh mint, and parsley, then gets swirled with yogurt for tangy Armenian comfort.