Indian cooking is known for its expert blending of herbs and spices to create complex and rich exotic flavors. Yet these seasonings are used with more than flavor in mind. Many are used equally as much for their health benefits, which is a huge part of what makes the Indian diet so healthy.
On the other hand, some Indian dishes are higher in calories and fat than they need to be, which deters many dieters. Yet with a little care, these dishes can be just as flavorful with far less fat and calories, making them wonderfully healthy meals that everyone can enjoy.
Tips for Cutting Calories When Preparing Indian Style Dishes:
If you are looking to cut calories, be very conscious of the way you prepare traditional Indian recipes — don’t be afraid to make a few modifications:
- Try using nonstick spray to fry or saute vegetables when possible.
- Replace ghee (clarified butter) with vegetable or olive oil to cut back on saturated fats.
- Dry roast spices when possible instead of preparing with ghee.
- When a recipe calls for softening onions by frying, try blanching them in boiling water instead.
- Use light creams or reduced fat milk and dairy products, instead of full-fat versions.
- Choose whole grain rices over white rice whenever possible. (more fiber, more nutrients, and less calories)
- Watch salt intake. Many Indian dishes include rice and pulses, foods which many of us tend to add extra salt to. Instead of using the salt shaker, perk dishes up with different Indian style spices, like red or yellow curry mixes. Remember, too much salt is not only bad for your heart, but also promotes water retention which can cause belly bloat.
- Serve meals with water. Traditionally Indian dishes are served with water so that the flavors of the food can be truly savored. Water has also been proven to help with weight loss.
- Between meals, consider chai masala. This spiced tea is popular throughout Indian and when prepared from scratch (not Starbucks) it is not just fragrant, flavorful, and healthy but can be very low-calorie. Click here for a healthy chai recipe.
For more ideas: Healthy Indian Diet Chart.
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- The Numerous Benefits of Indian Herbs and Spices.
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