Top tips for healthy Indian cooking

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Posted at 12:02PM, 17 April 2012 by Roxanne Fisher - Writer/Sub-editor, bbcgoodfood.com

Mehernosh Mody is behind the eclectic menu at West London's La Porte des Indes, which features classic, vegetarian and light lunch menus as well as offering live cooking demonstrations. Here Mehernosh shares his top tips for keeping your Indian dishes authentic and healthy...

Use oil sparingly...

Olive oil has been found to have great health benefits but should be used only for stir-frying and pan-frying, and just a splash is needed. It is not recommended for deep-frying due to the large quantity required. Using non-stick cookware can help you to limit the use of oil when cooking curries.

Cut down on fat...

If trying to cut down the fat content of your meal, change the menu and cook Indian dishes and breads that require no frying.

Substitutions for coconut milk...

For adding richness to a dish, try using skimmed milk, cashew nut paste or poppy seed paste instead of the regular coconut milk or cream.

Try tandoori...

Grill, boil, steam and bake instead of frying where possible. Tandoori grilling is the best form of cooking where minimal or no oil is used and the intense heat cooks the food quickly, sealing in all the nutrients.

Simple swaps...

Opt for wholemeal flour instead of plain flour when making chappatis or parathas and swap white rice for brown basmati.

Lighten the load...

Bulk up dishes using healthy legumes such as sprouted beans and lentils. You will still get a substantial meal but using less meat will make your dish lighter.

Better-for-you bases...

While coconut products such as creams and milks have health benefits, the fat content is usually high so opt for tomato bases rather than creamy curries or use low-fat yogurt as a substitute.

Try out Mehernosh's tips in our favourite Indian recipes

Do you have a top healthy tip for cooking Indian cuisine? Tell us below...

Comments

Rakhi Gupta

21 April 2012, 12:19PM
Rakhi Gupta

Make sure you use the leanest cuts of meat in your curries, for instance lamb leg rather than breast meat which has more fat content. I also cut all the fat off my lamb pieces before cooking - really makes a difference!

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cookie

21 April 2012, 1:34PM
cookie

I think the tips that are given here about healthy Indian food are fantastic! I love Indian but most recipies are not that healthy so it puts me off, dont get me wrong i do get a bit over the top myself sometimes but all the time is too much dont you think ???

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DEB

21 April 2012, 9:04PM
DEB

if cost is an issue then cooking the meat curry a day ahead and the chill it to remove the fat which will have set on the top. Chick pea/lential and other pluses make great curries and are low fat. The use of tomatos rather than cocnut sauces are better for you.

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Leziria Kate

25 April 2012, 1:15PM
Leziria Kate

Why not use half fat coconut milk - readily available here in rural Portugal. Unfortunately can't say the same for spices!

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allatsea

25 April 2012, 2:38PM
allatsea

If you use a curry a paste, such as Patak's or Sharwoods, always check the label: some of them are shockingly-high in calories. Instead of curry paste, you can add flavour with herbs and spices, which are cheaper and better for the waistline!

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juliee

25 April 2012, 4:57PM
juliee

my husband loves curries but he got high cholesterole :( is this curries above are safe for him???

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Magic Maggie

25 April 2012, 11:32PM
Magic Maggie

I cook Indian foods a lot. I use very little oil for frying the onions and spices - max. 1 teaspoon. If it starts to dry out, turn down the heat and add a splash of water - works a treat. Use light coconut milk, zero fat yoghurt instead of cream for kormas etc. and use soya milk/cream for a wonderfully creamy and healthy result for both savoury and sweet dishes.

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Roxon88

29 April 2012, 10:24PM
Roxon88

Add veg or pulses to your meat curries, such as chicken with lady fingers, lamb and spinach or chicken with spinach, chicken with chick peas or lamb with red lentils..And try to use olive oil or sunflower oil when making the base of the curry

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The Accidental Cook

3 May 2012, 6:59PM
The Accidental Cook

My mum told me an amazing way to cook curries without any oil at all. The base of most indian curries is onion and tomato so just whizz this in a blender and then put it straight into a non-stick pan on a low heat. he tomato/onion paste will start to release water which will prevent it from sticking and this way it just cooks in its own natural juices. You can then add your ginger, garlic and indian masalas (spices) as usual. http://adventuresofanaccidentalcook.blogspot.co.uk/

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Cathy Walker

9 July 2012, 5:09PM
Cathy Walker

Have you tried Indian Curry Potato Fries? Potato cubes are fried in Indian-inspired spices for a perfect accompaniment to a curry dish. visit www.bellyfatdiet.org to read more about healthy diet menus.

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BLYTHSPIRIT

11 July 2012, 11:20PM
BLYTHSPIRIT

I live in Australia and use low fat Carnation milk to which I add coconut flavouring (for cakes) to achieve an authentic but healthy flavour. Recipes which call for coconut milk do not taste the same if another flavour, such as tomato, is substituted. :)

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