Green Apple Relish

Makes a generous 2 cups

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1/2 teaspoon nigella seed (also called kalonji or black onion seed)

1/2 teaspoon cumin seed

1/2 teaspoon fennel seed

2 crisp green apples, such as Granny Smith

Grated zest and juice of 1 lemon

Generous pinch sugar, or as needed

Pinch sea salt, or as needed

11/4 cups plain, low-fat Greek-style yogurt

2 tablespoons coarsely chopped mint

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1. Lightly toast the nigella, cumin, and fennel seed in a heavy-bottomed skillet over gentle heat for a few minutes, until they are fragrant and turning a light golden brown. Remove from the heat, and let them cool slightly.

2. Grate the flesh of the apples on a Microplane or cheese grater, making sure you don't get into the core; transfer to a mixing bowl. Add the lemon zest, and squeeze the lemon juice over the apple, giving the mixture a stir so the fruit is coated. Add the sugar and salt before stirring in the yogurt and mint.

3. Roughly crush the toasted spices in a mortar and pestle (or use a dedicated spice grinder), then add to the relish. Taste, and add salt and/or sugar, as needed. Serve right away, or transfer to an airtight container, and refrigerate for up to 3 days.

Note: The relish can be refrigerated in an airtight container for up to 3 days. (The relish may be slightly more watery by the third day; you can add a bit more freshly grated apple.)

Per 2-tablespoon serving: 25 calories, 2 grams protein, 4 grams carbohydrates, 3 grams sugar, no fat, no cholesterol, 25 milligrams sodium, no dietary fiber.