FOR THE LOVE OF COOKING

Blog Overview:

The traditional Indian cooked food is almost lethal to the heart due to the extensive use of saturated fats, and its methods of preparation which can lead to a multitude of health problems.

This blog has over 100 recipes designed specifically to appeal to the Indian palette or the lover of spicier foods.
Do You ?

Need to have imaginative and delicious recipes?
Need to eat your favourite foods without piling on the calories?

This blog has been designed to reduce fats and offer alternative cooking methods in order to cut down the (hidden) calories!
So at last, a Blog on Healthier Eating that makes meal times a real pleasure.

Following a low cholesterol diet will help you to reduce calories, lose weight and reduce obesity. Good news for your weight and your arteries!
Increase Your Exercise and Fitness
Exercise goes hand-in-hand with a healthy diet.

Physical exercise can raise HDL cholesterol and may lower LDL cholesterol. Being more active can also help you lose weight, lower your blood pressure, improve the fitness of your heart and blood vessels, and reduce stress.

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10 TOP TIPS TO CUT DOWN FAT

Use skimmed or semi-skimmed milk rather than whole milk.

Choose low-fat yoghurts, cheeses and creams.

Remove all skin and fat from meat and poultry.

Grill food rather than fry it.

Use minimum amount of fat for cooking.

Use non-stick cookware, brushing with melted reduced-fat spread.

Avoid eating fried, salted foods e.g. crisps, nuts.

Choose reduced fat, salt and sugar content in foods.


So In Short
Cut down on foods high in saturated and trans-saturated fats:

Butter

Lard/Ghee

Coconut milk/ cream

Cream

Full fat cheese

Chocolates

Cakes

Pastries

Crisps

Instead include foods high in unsaturated fats:

Oils: olive, rape seed, or vegetable oil

Margarines: olive or vegetable margarines

Olives

Nuts

Seeds

If you are overweight, try to cut down on all fats as they are high in calories!

General Healthy Eating tips
Try to include in your daily diet:

Starchy foods – bread, pasta, rice, cereal, oats, and pulses

5 portions of fruit and vegetable every day (1 portion is one medium fruit or two tablespoons of vegetables)

Oily fish (e.g. herring, mackerel, sardines, salmon, fresh tuna, trout, marlin, kippers and pilchards) twice a week is ideal

Cut down on added sugar and sugary foods if you have a lot.

Choose 100% fruit juice

Eat regular meals:

Try to have 3 regular meals a day: breakfast, lunch and evening meal.
Remember the old proverb……………..


“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

Whilst I recognise that in the world today this may not always be entirely practical, I would say that the principle is sound one. If you eat most of your calories earlier in the day you are fuelling yourself for the day and consequently have more chance to burn them off.
Eat 5 portions of Fruit and Vegetables a day:What is a portion?

2 tablespoons of vegetables, raw, cooked, frozen or canned

1 dessert bowlful of salad

1 medium size fruit for example: apple, orange, banana

2 small fruit for example: plums, apricots, satsumas

1 handful of small fruits for example: raspberries, strawberries, grapes

2-3 tablespoon fresh or canned fruit salad

½ tablespoon of dried fruits

1 glass (130 ml) of fruit juice (but only one glass per day counts)

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Eat high fibre starchy foods at each meal:
For example: pastes, potatoes, sweet potato, rolled oats, cous-cous whole grain and whole meal breads, rice, chapatis and non-sugar coated high fibre breakfast cereals like Weetabix, Shredded Wheat, Bran flakes.
Eat less sugar and sugary foods:

Avoid adding sugar foods and drinks.

Use `no added sugar’ juices and choose fruit in natural juice instead of syrup.

Limit your intake of high sugar foods like soft drinks and sweets.

Cut down on the fat in your diet, particularly saturated animals fats.

Choose low fat dairy products.

Grill, bake, stew, poach, stir-fry or microwave rather than frying.
Use only small amounts of fats and oils.

Avoid takeaway foods that are crumbed, fried in batter/pastry or cream sauces.

Limit you intake of commercial goods e.g. cakes and biscuits,
chocolates.

Eat less salt.

Avoid adding salt when cooking and try not to add salt to your food.

Choose low salt, no added salt and salt reduced foods where possible.
Try and replace salt with alternative such as dried herbs, black pepper and garlic.
Drink plenty of fluid:

Aim for at least 6-8 cups (1500-2000) of fluid a day.

Remember that water is the best choice.
Simple ways to eat 5 a day:
Highlight the ones you think you could try…

Add extra vegetables to your stir fries, casseroles, curries, stews and pasta or rice dishes.

Add canned pulses (beans and peas) to your casseroles, curries and stews.

Keep strips of celery, peppers and carrots in the fridge to munch on, either by them selves or with a low fat dip.

Skip the fries and have a side order of salad

Make your own healthy vegetable soups. Chop-up different kinds of vegetables and pulses and pasta to make your own rich vegetable soups.

Don’t overcook your vegetables; cook until softened but still firm to bite.

Try fruits with Lunch. Take a piece of fresh fruit, chop fruit into a small container or take a small can of fruit in natural juice.

Try vegetables which are in season, they often taste much nicer and are fresher.

Add a slice of banana, some strawberries, or dried fruit onto cereal or porridge.

Have half a grapefruit, grape or orange segments canned in fruit juice.

If grabbing breakfast on-the-go, choose a piece of fruit with a bread roll or sandwich.

Enjoy my Recipe Blog & Suggesions and Comments are Welcome...