Healthy Eating Asian

Recipe Book

IntroductionThis booklet has been produced as a result of the Coronary

Heart Disease Workshop for the Asian community, which took

place on 26th February 2008 at Community House, Edmonton.

The workshop was entitled “Sehat Ke Dehak Bhaal” - Looking

After Yourself Seminar. This event was organised in

partnership with Enfield Primary Care Trust, Naree Shakti

(Women’s Strength) and Enfield Racial Equality Council.

Acknowledgements• Valdev Chaggar Project Co-ordinator,

Enfield Racial Equality Council.

• Allison Duggall Specialist Trainee in Public Health.

• Michelle Gocman Health Development Adviser, EPCT.

• Ketan Gondhia Podiatrist, St Michael’s Hospital,

EPCT.

• Mark Huggard Fitness Instructor.

• Julie Martin Resources & Communications Officer,

EPCT.

• Kit McAuley Diabetes Facilitator, Enfield PCT.

• Fiona O’Leary Senior Specialist Dietitian, EPCT.

• Saroj Parekh Locum Co-ordinator,

Enfield Racial Equality Council.

• Vijay Rattan Naree Shakti,

(Women’s Strength) Enfield.

• Hinnah Rizwan Gill Naree Shakti,

(Women’s Strength) Enfield.

• Dr Anna Whiteford Public Health, SHO EPCT.

Adapting Traditional RecipesMost recipes such as dahls and curries can be altered to make

them healthier in some way. With some dishes these changes

may make the dish an extremely good choice. Others will still

need to be eaten in moderation.

Involve your friends and family in choosing healthier choices to

improve health for all of you.

The golden rules to always follow are:-• Eat more fruit and vegetables-aim for 5 portions per day.

• Eat more bread, other cereals and potatoes.

• Eat less fat- eat fewer high fat foods and use less fat in

cooking.

• Eat less sugar.

• Eat less salt.

• Eat oily fish at least once a week.

• If you are a vegetarian try linseed or flaxseed oil.

Below are some ideas to try – but try your own brands as they

all taste slightly different.

Alternative Handy Tips

MILK Use skimmed or

semi-skimmed.

Try adding 1-2 tablespoons

of dried skimmed milk

powder to each pint of

skimmed milk. It will make

thicker yogurt and tastier

paneer and desserts e.g.

Kheer.

CREAM Use natural low

fat yogurt.

If you are heating the yogurt

add a little cornflour, heat

gently and it wont’ separate.

Try to buy the following healthier versions of these foods:

• Unsalted tomato puree.

• Tinned tomatoes with no added salt.

• Fruit tinned in juice.

• Unsaturated oils, e.g. olive, rapeseed.

If you are using tinned vegetables/beans drain them well. They

mostly contain added salt/sugar.

Alternative Handy Tips

FRYING OF

SPICE,

ONION,

GARLIC

ETC

Use minimal oil.

Use lean meat.

Use less salt.

Serve with lots of

vegetables or

salad, rice or

chapatti.

Trim off all visible fat and buy

lean cuts of meat. Cook dish

ahead, chill and spoon off

the excess fat that rises to

the surface.

VEGETABLE

DISHES

Use minimal oil.

Use less salt.

Serve large portions.

MILK

PUDDINGS

Use skimmed or

semi-skimmed

milk. Use less

sugar or an

artificial sweetener.

Try dried, fresh or tinned fruit

to add sweetness. See tip

under ‘milk’.

SALT Use less in

dishes.

Extra spices and herbs help

to increase the taste, or a

squeeze of lemon juice.

SUGAR

AND

HONEY

Use less. Try an

artificial

sweetener instead

or adding fruit,

dried or fresh.

Add sweetener at the end of

cooking as heat affects its

taste. Try different brands as

they all taste slightly different.

Using Less Oil

Use a good quality non-stick frying pan

• Use this one pan to start off all your curries.

• Try to use very little oil to fry off spice, garlic, ginger

and onion.

• Once you’ve cooked the spices, you can change to an

ordinary pan when you add the other ingredients.

Look at how much oil you’re using now

• Measure the oil with a tablespoon.

• You shouldn’t need more than 1 tablespoon of oil for a

curry for 4 people and for dishes which aren’t dry you can

use even less (maybe just a teaspoon).

For dishes with a sauce

• Try doubling the amount of onions you’d usually use to

start off your curry, but cook them for a little bit longer over

a low heat before adding the other ingredients. The onions

will help to form a sauce.

• Or add some tinned tomatoes to your ingredients; they will

keep the dish moist.

• To prevent the food from catching, lower the heat a little

once you’ve cooked the spices and added the other

ingredients, or add some water.

• If it is a bit dry, stir through some natural low fat yoghurt

before serving.

For dishes that you’d usually deep fry

• Try to grill instead or use a non-stick pan.

• Poppadums can be grilled instead of frying or try the

microwave.

• An alternative to pakoras can be made by dropping

spoonfuls of the pakora mixture into a lightly greased non-

stick pan. Cook on each side until browned. They will form

small, thinner pakoras than usual, but they taste just as

good.

Add extra spices for taste

• Extra ginger, garlic and other spices can be added to your

own taste. These are fine to include as part of a healthy

eating plan in any amount.

Using Less Salt In Cooking

• Most of the recipes in this pack have very little salt in them.

This may be hard to do all at once. It is best to gradually

reduce the amount of salt that you add in cooking.

• Stir a spoonful of low fat yoghurt into your curries before

serving. The sharpness adds extra flavour. Or try a

squeeze of lemon juice or a little tamarind during cooking,

this helps to balance out the reduced salt in the recipes.

• Use extra spices and flavouring. Experiment a little,

try extra chilli or other spices.

• Watch out for hidden salt – spice mixtures, pickles,

tinned beans and peas.

Using Less Sugar In Cooking

• For desserts you might want to try using sweetener

instead of sugar to sweeten them. This works well with

kheer, burfi and yoghurt. You can also add fruit, fresh or

dried, for extra flavour and sweetness.

• Try not to heat artificial sweetener, as it will affect the

taste. Add to your dish after cooking, when the food has

cooled slightly.

Other ways to make your diet healthier

• Eat more fruit and vegetables – aim to eat at least 5

portions per day (excluding potatoes).

• Eat more bread, other cereals and potatoes – aim to

include a large serving of bread, rice, chappattis, pasta,

potatoes or breakfast cereal at every meal.

• Use less oil in cooking – measure it with a spoon.

• Choose oils / fats rich in monunsaturates and low in

saturates, e.g. olive oil and rapeseed based oil.

• Choose reduced fat spreads instead of full fat margarines

and butter.

• Eat less fatty and sugary foods such as biscuits, cakes,

sweets and chocolates. (This includes traditional sweets).

• Use less salt in cooking and at the table add more spices,

herbs or other flavourings.

• Eat less manufactured foods high in salt, e.g. crisps, chevra.

• Eat less deep fried foods.

• Choose smaller portions of meat and trim off all visible fat.

• Eat two portions of fish per week in place of some meat

dishes (if you eat meat and fish). Try to use more oily fish.

Pakoras (Bhujia)

Ingredients6oz (175g) potatoes – grated

6oz (175g) onion – finely chopped

10oz (275g) gram flour

1 teaspoon chilli powder

1 teaspoon mixed spice

½ teaspoon salt

½ pint (225ml) water

Method1. Mix the onions, potatoes, salt, chilli powder and mixed spice

into the flour.

2. Start adding the water into flour mixture and stir to make a

thick batter.

3. Place a tablespoon of batter onto a hot griddle or non stick

frying pan (lightly greased) and cook until golden brown, turn

over halfway through cooking.

Cooking TipThe potato must be finely grated or it will not cook. Try

microwaving the prepared potato and onion mixture for 4-5

minutes to start off the cooking. The pakoras will be quite thin

and flat. Be careful not to use too much oil. This dish takes

quite a long time as you can only cook a few pakoras at once –

so start this dish early.

Serving SuggestionThis dish make an excellent snack, or as a light meal served

with dahl patties, kebabs and salad.

Nutrition NotesThese are traditionally very high in fat and salt. They should be

eaten as a treat rather than daily.

NoteThis recipe cannot be adapted for those who do not eat onion.

Bharela Ringda and Bateta (Stuffed Aubergine and Potato Curry)Serves 4-6

Ingredients4-6 baby aubergines4-6 small potatoes, peeled and cut in half1 teaspoon red chilli powder1 tablespoon oil1 tablespoon garam masala (mixed spice powder)1 teaspoon turmeric powder (Haldi)2 tablespoons dhana jeera powder (dry coriander and cuminseed powder)2 tablespoons chopped fresh coriander4 garlic cloves, crushed2 small fresh tomatoes, chopped1 inch fresh root ginger crushed1 teaspoon salt

Method1. Mix all the ingredients other than the aubergines and

potatoes in a small bowl.2. Cut the aubergines all the way along the length of each one.3. Stuff the cut aubergines with the mixed ingredients.4. Rub the remainder of the mixture onto the potatoes.5. Put the stuffed aubergines and potatoes into a microwave

bowl.6. Cook on full heat (600/800w) for 10 to 12 minutes (check

food is thoroughly cooked).

Serving SuggestionServe with chappati or with rice and yoghurt.

Nutritional NotesThis dish is usually cooked in a lot of oil. Using the microwaveenabled the recipe to be cooked with much less fat.

Bhindi Gosht

(Lamb with Okra and Onions)

Serves 4-6

Ingredients12oz (350g) lean shoulder of lamb

4 cloves garlic - crushed

8oz (225g) okra (prepared weight)

6oz (175g) onion, sliced or chopped

1 teaspoon chilli powder

1 tablespoon oil

¼ teaspoon turmeric (haldi)

4oz (100g) tomatoes, chopped

½ teaspoon Garam Masala

¼ teaspoon cumin seeds, crushed

¼ teaspoon salt

a pinch of freshly ground black pepper

1 inch/2.5cm fresh ginger – crushed

2 teaspoons lemon juice

Method1. Wash and cut the meat into 1 inch/2.5cm cubes. Remove all

visible fat.

2. Wash okra and dry it well (it is important to remove as much

water as possible). Trim the ends off and cut them into

2 or 3 pieces.

3. Put the meat into a medium-sized heavy saucepan, add

10 fl oz/275ml of water and the chilli powder, tumeric, gram

masala, salt, ginger and garlic. Add a third of the onion,

reserving the rest for a later stage. Bring the mixture to the

boil, then reduce the heat, cover and simmer for 25-30

minutes.

4. Be extra attentive during this stage as it is the most critical

point in the cooking process. Remove the lid, then add the

oil and stir continuously over a high heat until the liquid

thickens to a paste, darkens a bit and tiny wells of oil begin

to appear, this will take 2-3 minutes. Keep adding a little

water from time to time so that the mixture cooks without

sticking.

5. Stir in the okra, tomatoes and remaining onion. Cover and

cook for 20-25 minutes over a low heat. You will find that the

okra will release a sort of gummy substance, but it will soon

be absorbed. Lightly stir the mixture once during this time.

Lastly, sprinkle the cumin seeds, black pepper and the

lemon juice over the top, then let it stand for a few minutes

before serving.

Serving SuggestionAlthough this dish does contain some vegetables ideally serve

with extra vegetable dishes or salad, and lots or rice and

chapattis.

Nutrition NotesThis recipe contains very little added fat or salt. It is also a

good way of increasing vegetable intake by including them in

with the meat dish.

Burfi Gajjar

(Traditional sweet made with carrot)

Serves 8

Ingredients2 lbs (1kg) carrots

1 tablespoon oil

8 fluid oz (250ml) fresh skimmed milk

8 oz (250g) dried skimmed powder

2 oz (50g) sugar

1 tablespoon artificial sweetener

Method1. Peel and grate the carrots finely.

2. Heat the oil in a large pan and cook the carrots for about five

minutes.

3. Add the fresh milk and stir continuously until thoroughly.

mixed and all the liquid has been absorbed into the mixture

4. Add the dried milk and sugar mix thoroughly and cook over a

low heat for five minutes.

5. Add the sweetener and stir well.

6. Lightly grease a plate or tray and spread the carrot mixture

over it, smoothing with a knife.

7. Allow to set for one hour and when cool slice into 3cm squares.

Nutrition NotesThis dish is traditionally very high in fat and sugar. This recipe

is quite different from the usual one but works well.

TipIf possible grate the carrot in advance as this will speed up the

preparation time. The dish tastes better chilled, but can be

served warm.

Dahl

Serves 4-6This is a quick and easy Dahl recipe.

Ingredients7oz (200g) red lentils

1 teaspoon turmeric (haldi)

1 teaspoon coriander

½ teaspoon coriander

¼ teaspoon salt

1 small onion – finely chopped

1 tomato – chopped

Method 1. Wash and drain the lentils.

2. Place the lentils with all the ingredients in a large pan and

cover with cold water.

3. Bring to the boil and then lower the heat, and simmer for 30

minutes. Stir occasionally and add more water if it

looks a little dry.

4. Garnish with fresh coriander leaves.

Service SuggestionsServe with rice or chapattis and vegetables or salad.

Nutrition NotesThis dish is rich in protein, fibre, iron and calcium. Serving with

a vitamin C source such as salad or fruit will increase the

absorption of the iron. Vegetarians should aim to have at least

two large serving spoonfuls of dahl per meal to ensure that

their meal is well balanced. The dahl must be well cooked to

make sure that it is digestible.

Karhi (Yogurt Curry)

Serves 3-6Ingredients18 oz (500g) low fat yogurt

18 fluid oz (500ml) water

2 oz (50g) gram flour

1-2 onion – chopped

1 tablespoon oil

2 cloves of garlic – crushed

1 inch ginger – crushed

½ teaspoon turmeric (haldi)

4-5 green chillies

½ teaspoon cumin seeds

1 teaspoon mustard seeds

Method1. Blend the yoghurt, water and gram flour in a blender until a

smooth batter.

2. Fry the onions and garlic in the oil until lightly browned.

3. Add the ginger and then the haldi, cook briefly.

4. Add the green chillies, cumin and mustard seeds.

5. Combine all the ingredients and simmer gently for 45 to 60

minutes.

Serving SuggestionsServe with vegetable dishes or salad and rice or chapattis.

Nutrition NotesThis dish is a good source of protein and calcium. However the

portion eaten may mean that you need to include another

protein dish at that meal.

Combining the low fat yogurt with flour prevents it from curdling.

Moong Dahi (Lentil Curry)

Serves 3-4

Ingredients200g moong, soaked for 2 hours

1 onion, peeled and chopped

300g tin tomatoes

1 clove garlic, crushed

½ teaspoon salt

½ teaspoon tumeric (haldi)

½ inch fresh ginger, crushed

2 tablespoons fresh chopped coriander

½ teaspoon oil

1-2 green chillies, crushed

1 tablespoon dhana jeera powder (dry coriander and

cumin powder)

Method1. Boil the moong and cook until tender (5 minutes in a

pressure cooker).

2. Meanwhile, heat the oil and sauté the onion and garlic

until tender.

3. Add the remaining ingredients (except coriander) and stir

well. Cook for approximately 5-10 minutes.

4. Add boiled moong and cook for further 10 minutes over a

low heat.

5. Take it off the heat and sprinkle with coriander.

Serving SuggestionServe with boiled rice or chappati.

Nutrition NotesThis dish is traditionally high in oil, salt and sugar.

References and Further Information

You can get lots of information from the following websites.

Most organisations will send out written materials for free or for

a small postage charge. Some, such as the Diabetes UK and

the Food Standards Agency will also provide information in a

variety of languages.

www.food.gov.uk

www.eatwell.gov.uk - information on a range of nutrition

topics. Booklets are available to download or order in a variety

of languages.

www.bda.uk.com - official site of the British Dietetic

Association-look at the factfiles, which are downloadable on a

variety of topics, or follow the links to the “weightwise” or

“teenweightwise” websites for healthy cookery ideas and

information.

www.bhf.org.uk - website for the British Heart Foundation

which provides a variety of useful information, including recipes

such as “healthy meals for a healthy heart”.

www.nutrition.org.uk - website for the British Nutrition

Foundation. This will allow you to search for healthy eating

information by age or medical condition eg. Diabetes.

APPENDIX

Healthy/Unhealthy Food Discussion

This was discussed during the workshop sessions. The female

participants shared their experience, knowledge and ideas for

ways to make traditional meals healthier in the context of a

balanced diet. This included both traditional foods and those

incorporated from the western diet. This information was

crucial as we learnt first hand how Asian families in Enfield

have taken on board healthy eating messages. We also learnt

how Enfield families have adapted their traditional recipes to

make them healthier. These ideas and practices were shared

between the women in the groups.

Healthy Foods

The women in the workshops demonstrated a good

understanding of the healthier foods in their diet.

Healthier foods included - rice (not boiled), dahls, green

vegetables, chapatti (with wholemeal flour) and lassi

(yoghurt drink).

Healthier choices included - homemade pizzas, dry dishes (not

creamy sauces), shish kebabs (not doner), choosing fish twice

a week (including oily fish once a week) and frozen fruits and

vegetables.

Making Meals Healthier

The women demonstrated they were becoming aware of the

need for recipe modification to make meals healthier.

Healthy cooking methods included - steaming, roasting, grilling,

stir frying and using pressure cookers.

Making changes gradually was important, especially when

reducing salt (aiming for one teaspoon per person per day).

They were also aware of foods that are naturally salty and try

to reduce intake of these - including cheese butter, ghee,

tinned foods in brine, snacks such as Bombay mix or chevda,

crisps, peanuts, and ready meals/takeaways.

Reducing fats and oils and choosing healthier fats was also

important. Some families use olive oil, but warned it burns quickly

and has a different taste. Some women used half olive oil and

half sunflower oils when making pickles. They were aware of the

availability of products such as benecol and flora proactive.

These products can be very expensive. They contain a

substance called plant stanols, which, if taken in the right

amount can stop your body making cholesterol from some fatty

foods that you eat. The packages will state how many times

they need to be taken each day to be effective.

The relevance of price and dosage was discussed. The women

told how they try to avoid ghee/butter/palm oil and use

rapeseed/corn/olive/sunflower instead.

When using white flour to make chapattis, some women felt

that they needed to add oil but this was not the case with

brown flour. Nutritionally chapattis are healthier with out added

oil, butter of margarine. It is worth experimenting with the

amount of water added to achieve the right consistency. Brown

flour will contain more fibre.

Food Safety

The workshop participants also demonstrated an awareness of

the principles of food safety. This included reheating food until

piping hot all the way through, not reheating more than once. We

also talked about turning the fridge up when chilling hot foods and

using the fast freeze button (if available) to maintain food quality.

NOTES

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