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Yes, you can cut the calories and still enjoy your favorite comfort foods. Make these few substitutions in your South Asian dishes to stay healthy and cut the fat and calories. Enjoy your new healthy home cooking!
Nix the White Rice
Making pulao or biryani? Switch white basmati rice with brown basmati rice. If you are trying to stay healthy, lose some pounds or stay in shape, brown rice is definitely the smarter choice. Brown rice is less processed and contains more fibers, vitamins and minerals than white rice. Brown rice also contains nutrients like magnesium, manganese, and zinc. For people with high blood sugar, white rice should be avoided like the plague since it can cause an upsurge in blood sugar levels with its disproportionate ratio of carbohydrates to other nutrients .
Terrific Tofu
Substitute paneer with tofu and cut a significant amount of fat and calories from your meal while keeping the protein in your diet that your body needs. Choose a tofu with a firm texture, like paneer, and you will barely notice the difference! City Saheli Tip: For ultimate flavor, drain as much water out of the tofu as possible before marinating. That way the tofu can absorb the spices you are marinating it with.
Remember, even your meat dishes can be substituted with tofu for these great health benefits.
EVOO for a Healthy Heart
Most South Asian dishes require some butter or oil in their preparation. Choose extra virgin olive oil (“EVOO”) which is significantly lower in saturated fat, and richer in monosaturated fats, than your other options. A diet with low saturated fat is great for the hips, while a higher proportion of monosaturated fat has linked to a reduction in the risk of coronary heart disease.
Swap Potatoes for Sweet Potatoes
Potatoes are a staple in South Asian diets. Use a sweet potato instead of a regular potato and double the dietary fiber intake. Sweet potatoes also won’t spike up your blood sugar levels as regular potatoes can. Sweet potatoes are also a good source of vitamin C and antioxidants.
Alter Online Recipes
Many recipes for Indian food online have more oil or butter than you actually need. The great thing about cooking at home is that you can control the amount of fatty ingredients you add. Try halving the amount of oil your recipe asks for and if you need to add more, add in small increments. Or use a healthy butter substitute instead of butter itself. Also, try pan frying with PAM Olive spray, it works!
Marinate, Marinate, Marinate
South Asian food is rich with different flavors. Keep the flavor and cut the fat by marinating with spices (sans the oil). Marinate tofu, chicken and fish with spices (and only spices) overnight to give a deep intense flavor. Be sure to read the labels on the marinades you use to ensure there aren’t hidden oils and fats in them. Next time you are near an ethnic foods market, pick up an MDH masala packet, which is especially good for kebabs and ground turkey. You will be surprised by the results! City Saheli Tip: Use lemon and lime to marinate. It gives it an extra tang without harming your waistline.
Go Greek
Many of the Indian foods we love are often made with heavy cream. You can always reduce the amount of cream these recipes call for, but you can also use other healthier substitutes to knock down the fat content. One choice is to use light cream, but the healthiest substitute is lowfat Greek yogurt. The consistency of Greek yogurt makes dishes creamy and still gives a flavor you will surely savor.
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