Healthy Eating

for Indians
Healthy Eating for Indians
Indian cuisine encompasses a wide variety of regional cuisines native to India. Given the
range of diversity in soil type, climate and occupations, these cuisines vary significantly
from each other and use locally available spices, herbs, vegetables and fruits. Indian food is
also heavily influenced by religious and cultural choices and traditions.

The development of these cuisines has been shaped by Dharmic beliefs, and in particular
by vegetarianism, which is a growing dietary trend in Indian society.There has also been
Central Asian influence on North Indian cuisine from the years of Mughal rule. Indian
cuisine has been and is still evolving, as a result of the nation's cultural interactions with
other societies.

The versatile dal (lentil) is a staple food in all parts of India. Dals and other vegetables like
chickpeas have fed people in India, Persia, Ethiopia, and Europe for hundreds of years.
Today people in these regions still eat lentils regularly because they taste good and are,
when combined with whole grains, the best source of protein in the plant kingdom.

Nothing is more quintessential to Indian cooking than spice.The kinds and amounts of
spices used in cooking is what make Indian culinary traditions stand apart from the
world's other great culinary traditions. People in South Asia learned over generations to
use spices not only for taste, but to prevent and treat disease.

The best illustration of an Indian spice's role in health is turmeric powder (haldi in Hindi).
Studies have shown it can, for example, reduce pre-cancerous lesions in the colon when
taken in its purified form curcumin (Cruz-Correa 2006 Clinical Gastroenterology and
Hepatology).At the molecular level, turmeric powder reduces the type of inflammation
that cancer cells use for growth.

India has among the lowest rates of cancers, including lung, breast, and prostate cancers
(Rastogi 2008 International Journal of Epidemiology).Although Indian diets have
worsened thanks to modernisation, the heavy use of spices in cooking has not.Thus,
adding turmeric powder and other spices like black pepper and ginger in Indian food
likely explains why.

2
DAHL
Serves 4

Ingredients:
• 1 Tablespoon Sunflower Oil
• 200g Onions, finely chopped
• 2 Garlic cloves, finely chopped
• 1 Litres Vegetable stock / Water
• 225g dried Lentils
• 1 Teaspoons ground Cumin
• 1 Teaspoons ground Coriander
• 1 Teaspoons Turmeric
• ½ Teaspoon ground Cardamom
• ½ Teaspoon ground Cinnamon
• ½ Teaspoon Cayenne Pepper
• Salt to taste
• 2 Tablespoons Tomato paste

Method:
1. In a pan, heat the oil, then add the onions, garlic and ginger. Cook till the onions become translucent.
Approx 6 minutes.
2. While stirring, add the stock/water, lentils, spices and salt.
3. Bring to a low boil then turn down the heat, cover and simmer for about 20 minutes or until the lentils are
very soft.
4. Stir in the tomato paste until well mixed in and cook for a further 5 minutes adding more water if needed.
5. Serve.

GOAN PORK VINDALOO

Serves 4

Ingredients:
• 600g Pork, diced • 5 Peppers
• 2 Onions, diced • 5 Cloves
• Salt to taste • Vinegar
• 15 Chillies
• 4 Garlic cloves, grated
• 1 inch Ginger, grated
• 2 teaspoons Jeera
• 1.5 inch Haldi
• 1 inch piece Cinnamon

Method:
1. Grind the chillies and add a splash of vinegar to the chilli mix.
2. Add all other ingredients except the onions and pork to the chilli mix and blend together.
3. Add the Masala mix to the pork and mix well.Add a little splash more of the vinegar and marinate overnight
in the fridge.
4. Chop the Onions and blend before adding to the marinated pork.
5. Add the whole mix to a pan and heat then add a little water and slow cook over a low flame.
6. The cooking process should take no more than 90 minutes or till the pork is tender.
7. Serve.

3
MHURGI FISH
Serves 4

Ingredients: • 450g Onions,

• 600g Strong white fish, Sole, Milk fish, chopped
Mackerel, King fish • 300g tinned
• 8 cloves Garlic, chopped Tomatoes, chopped
• 3 green Chillies, chopped • ½ teaspoon
• 1 inch Ginger, chopped Garam Masala
• 1 bunch Coriander
• 1 tablespoon Coriander Seeds
• 1 teaspoon Brown Sugar
• 1 teaspoon Turmeric
• ½ teaspoon Black Mustard seeds
• ½ Fenugreek seeds
• 1 tablespoon Salt
• 140ml Lemon juice
• 140ml Vegetable Oil

Method:
1. Blend the garlic, chilli, ginger, ½ coriander, coriander seeds, brown sugar, turmeric, mustard seeds, fenugreek
seeds, salt and lemon juice till it forms a smooth paste. (add a little water if needed)
2. Fry the onions till they are soft and golden brown.
3. Add the masala mix and cook till all the liquid has evaporated.
4. Add the tomatoes and garam masala and cook for a further 2 minutes then remove from the heat and allow
to rest.
5. Lay fish fillets onto a roasting tray and spread the masala mix over the fish.
6. Cover and bake in oven @ 375F for 10 minutes and remove the cover and bake for a further 5 minutes,
sprinkle remaining coriander over the top.
7. Serve.

VEGETABLE CURRY
Serves 4

Ingredients:
• 4 tablespoons Ghee
• 250g Potatoes, peeled and cubed
• 1 small Eggplant/ Aubergine, peeled
and cubed
• 1 Cauliflower, florets
• 3 Carrots, peeled and cubed
• 100g Peas
• 1.5 teaspoon Salt
• 1 teaspoon brown Sugar
• ½ teaspoon Fenugreek seeds
• ½ teaspoon Mustard seeds
• ½ teaspoon Fennel seeds
• 1 teaspoon ground Cumin
• ½ teaspoon Paprika
• ½ teaspoon Chilli powder
• 1 Bay leaf
• 3 Onions, chopped

Method:
1. Fry the onions in the ghee till soft.
2. Add all the spices and continue to fry till the seeds start to sputter.
3. Add the potatoes and cook for a further 5 minutes.
4. Add the remaining vegetables and cook for another 5 minutes.
5. Add the Salt and the sugar.
6. Add just enough water to cover the vegetables and simmer until the vegetable are soft and tender.
7. Serve.

4
CAULIFLOWER AND PEA MASALA
Serves 4

Ingredients:
• 30ml Sunflower Oil
• 2 Cauliflower’s, cut into florets (heads)
• 150g frozen Peas
• 15g Cumin seeds
• 15g grated Ginger
• 15g Garlic, grated
• 1 litres Water
• Salt to taste
• 25g Coriander powder
• 15g Chilli powder
• 25g Tomato paste
• 10g Garam Masala Powder
• Coriander leaves for garnish

Method:
1. Heat the oil in a pan, add the cumin seeds then add the ginger, garlic, chilli powder and coriander powder.
2. Then add the cauliflower and peas along with the salt, tomato paste and water.
3. Cover and cook until tender, DO NOT OVERCOOK
4. Then add the Garam masala, mix well and remove from the heat.
5. Garnish with coriander leaves.
6. Serve.

INDAIN VEGETABLE SALAD

Serves 4

Ingredients:
• 50g French Beans
• 3 Carrots
• 1 Small Cabbage
• 100g Broccoli Florets
• 1 Pepper
• Salt and Pepper to taste
• 1 Tomato
• 2 Green Chillies
• Chopped Coriander Leaves
1 Juice of Lemon

Method:
1. Cut and steam all the vegetables
2. When cooled add the tomatoes, chillies, salt, pepper and lemon juice and mix together well
3. Garnish with the chopped coriander leaves

5
INDIAN CAULIFLOWER SALAD
Serves 4

Ingredients:
• 400g Cauliflower florets
• 1 Pepper, diced
• 1 Onion, diced
• 100ml Water
• Salt to taste
• 1 Teaspoon fresh chopped Basil
• ¼ Teaspoon Garlic Powder

Method:
1. Char-grill the cauliflower florets to give a darker colour
2. Mix all ingredients together, cover and cook until the cauliflower is almost cooked, approx 10 minutes
3. Allow to cool before serving
4. Sprinkle with fresh basil leaves

CHOCOLATE AND CASHEW LADOO

(MITHAI)
Serves 4

Ingredients:
• 200g Chocolate, grated
• 200g Cashew Nut powder
• 50g Sugar
• 20ml Milk, Lukewarm
• Pinch of Saffron
• 75ml Ghee
• 5 Teaspoons Green Cardamon Powder
• 8-10 Pistachios

Method:
1. Heat sugar and 50 ml water in a non-stick pan. Cook till one-string consistency is reached.Add saffron to milk
and set aside.
2. Add cashew nut powder to sugar syrup. Mix well and switch off heat. Ensure that there are no lumps.
3. Add 3 teaspoons saffron milk and mix well. Switch on heat, add ghee and cardamom powder. Mix well and
make sure that there are no lumps.
4. Cook till the ghee melts and switch off heat. Set aside for 20 minutes or cool to room temperature.
Grease your hands with ghee.
5. Divide mixture into equal portions and shape them into laddoos. Sprinkle grated chocolate on the laddoos and
coat them well. Garnish with pistachio slivers and serve.

6
7
 Stewards House,
St. Edwards Court, London Road,
Romford,
Essex RM7 9QD,
United Kingdom
© Copyright Garrets International Limited 2009
These guidelines are for guidance only and are T: +44 (0)1708 740400
made without legal liability or responsibility for F: +44 (0)1708 768444
the contents thereof. E: garrets@garrets.com
W: www.garrets.com