Your Healthy Kitchen
Welcome to the new ‘Your Healthy Kitchen’ we’ve been busy working with local people at the heart of our communities to bring you delicious traditional Indian food with all the flavour you know and love, but with a healthy twist. The recipes are easy to follow and have been developed to be cost effective.
Whether you want delicious curries, snacks or light lunches there’s sure to be a recipe for you. Our NHS dietitian has devised a series of fantastic recipes which are altogether healthier for you and your family.
You can view the full range of recipe videos below. You can also download our recipe booklet to refer to when cooking.
We’d like to share some top tips that can be used regularly to help you maintain healthy, balanced meals.
We’ve worked with people at the heart of our communities across Leicester to bring you some healthy tweaks to traditional recipes.
1 – Ingredients you can freeze:
– Garlic, green chillies and ginger, can all be blended and placed into ice cube trays and frozen. It can then be added directly into any dish, making preparing and cooking any meal a lot easier.
– Fenugreek (methi) leaves or coriander.
– Leftover curries.
– Cooked chapatis.
2 – Keep some staple ingredients in your store cupboard:
– A variety of herbs and spices (stored in airtight jars, these will help to keep the flavour fresh for a long time).
– Bottled lemon juice is just as good as using fresh lemons.
– Variety of flours (wheat, chickpea, juwar/sorghum, rice).
– Tinned lentils and beans e.g. kidney beans, green lentils, black-eyed beans. Tinned ingredients simply need to be drained and rinsed with water before using – this helps to remove the salty taste. Tinned lentils and beans are ideal to make a quick curry. You could even use a tin of baked beans to make a fast and tasty curry!
3 – Add vegetables into curries:
– Chicken curry with aubergine, peas, spinach, broccoli.
– Kidney beans with sweetcorn.
– Lentils with cauliflower, carrots, aubergines, green beans.
– Mince meat curry with peas.
4 – Using fruit in curries will help increase your fruit intake:
– Karela (Bitter gourd) curry with apples instead of gur/sugar.
– Dry aubergine and potato curry (see recipe in this booklet) with stuffed bananas.
5 – Reducing oil in cooking:
– Using a non-stick pan makes a big difference.
– Instead of adding more oil, add a splash of water and cover. The steam will help the curry cook.
– Use spray oil or measure the amount of oil added with a spoon, you can then gradually reduce the spoons of oil added.
– Steam vegetables first instead of frying in oil.
– Baked samosas – brush with oil and bake in the oven instead of deep frying, this can be done with fresh or frozen ones.
6 – If you add salt to your meals, gradually reduce over a few weeks so that you get used to the food without salt.
– Replace salt by using different spices i.e. ajwain seeds.
– Add herbs for more flavour.
– Try adding lemon juice so you don’t need to use so much salt.