Healthy Hints Although this dish has a fair amount of saturated fat (mainly from the coconut milk), the reduced fat milk does make a significant difference compared to regular coconut milk or cream. If you can't find it, dilute regular varieties so you use less. You can reduce the salt and sodium levels by omitting the added salt and using reduced ...
Nutrition Centre -- Kela (bananas) are nature's convenience food. They are widely available, inexpensive, and found in their own natural packaging. From a baby's first weaning food to a snack that seniors with chewing difficulties can easily manage, kela can be enjoyed throughout your life. You could call the fruit kela (banana) nature's convenience food. They are widely available, inexpensive, and ...
Nutrition Centre -- Jardalu (or apricot) is a soft fleshy fruit, usually pale yellow to orange in colour, with a relatively large stone that is easy to remove when the fruit is ripe. They can be eaten raw, dried or cooked into a tasty dessert. Jardalu, khubani or apricot is a soft fleshy fruit, usually pale yellow to orange in colour, ...
Healthy Hints Lamb can often be fatty, but this recipe uses lean lamb chops with the excess fat trimmed off. To make them healthier, you could dry-fry them in a non-stick pan and then finish them off in the oven covered in foil. That way you won't need to add any oil, as the chops will stay naturally moist. Remember to ...
Healthy Hints Boost the nutritional content of this dish further by adding a variety of vegetables like green peas, carrots, sweetcorn or even aubergine (egg plant). If you are looking for a protein packed poha recipe, throw in some boiled mixed sprouts (moth beans, moong, red channa). The crisp texture of the poha also works particularly well with the crunchiness of ...
Nutrition Centre -- Imli (tamarind) -- also known as aamli and "Indian date -- has a delicious sweet and sour flavour and is a versatile ingredient. It can be eaten raw as a bean, used for flavouring like a spice, and enjoyed as chutney, a condiment, and even as a refreshing beverage. Imli (tamarind), which is also known as aamli, is ...
Nutrition Centre -- Healthy Hints You may notice that the portion recommended for this recipe is a little more than a cup, which may seem small; however, add a salad or kachumber along with some yoghurt and you have a well-balanced satisfying meal. Another option is to try adding frozen peas, potatoes or other vegetables in step eight (when you add ...
Healthy Hints Although olive oil is low in saturated fats, the amount you eat is important, as all oils have the same calories. This recipe replaces olive oil with fat-free natural yogurt so you get fewer calories per portion. You can view a traditional version here 240 g (8.5 oz) canned chickpeas, (canned in water) 4 tbsp water, (liquid from the ...
Healthy Hints Chick peas are a great source of fibre and protein. Although made from healthy ingredients, it's easy to over-consume hummus as it's so delicious, so watch your portion size. You can view a healthier version here 240 g (8.5 oz) canned chickpeas, (canned in water) 4 tbsp water, (liquid from the can) 3 tbsp lemon juice 1 ½ tbsp ...
Nutrition Centre -- For Muslims with diabetes, the fast during Ramadan can present a challenge in day to day management of the condition. In this article, Dr Hala Alsafadi offers tips on staying safe. Even when fasting, regular dietary recommendations should be followed. Continue trying to eat at least five fruits and vegetables a day. Rahima Alani For Muslims with diabetes, ...
Healthy Hints Oats provide whole grains and are heart-healthy, so basing cakes and muffins on oat flour is a nutritious choice. Each muffin gives you 2 grams of fibre, which helps keep your digestive system in good working order. The moisture in this mix comes from natural yoghurt rather than from butter or margarine, so you're keeping your saturated fats low. ...
Healthy Hints Each cake gives you more fibre than you'd get from a slice of whole meal bread. Fibre is needed for healthy digestion, and eating more fibre-rich foods can help you manage your weight. This recipe is suitable for egg-free diets. 250 g (8.8 oz) porridge oats flour 100 g (3.5 oz) coconut palm sugar* or brown sugar 50 g ...
Nutrition Centre -- Gajar (carrot) is a crunchy root vegetable available in a range of colours like orange, red, yellow, purple and white. It is a good source of beta carotene, which is converted to vitamin A in our bodies. Gajar (carrot). Natika / Dollar Photo Club One medium-sized gajar contains 5 054 micrograms of beta carotene, which is equivalent to ...
Healthy Hints This recipe uses porrige oats in place of regular flour. Oats are a source of whole grain, and eating more whole grain is important for heart health. The other good news is that each cake is low in both total fat and saturated fats. You also get 2 grams of fibre from a serving, which is about the same ...
Nutrition Centre -- Healthy Hints These treats come out at around 130 Calories each and it's unusual for a cake to be low in fat and saturated fats, with a medium (amber) traffic light for sugar. Coconut palm sugar is made from the nectar of blossoms and is not the same as palm sugar; it reportedly has a lower glycaemic index ...
Nutrition Centre -- Feeri (blueberries) are found naturally in the cooler climates of North America and Europe. Ripe feeri have a deep blue thin skin, with a green fleshy middle and a sweet taste. Feeri (blueberries). Brian Jackson / Dollar Photo Club Starting Navroz 2014, The Ismaili Nutrition Centre launched a series of articles on simple ideas for popular foods. New ...
Nutrition Centre -- Elaichi is a spice used in Arabic, South Asian and even Chinese traditions to add a sweet aromatic flavour to desserts, chai, curries and rice dishes. In both Ayruvedic and traditional Chinese medicine, it has been used to treat digestion and oral health issues. Elaichi (cardamom). GIS / Dollar Photo Club Elaichi essential oil has also been found ...
Healthy Hints Fresh green chillies will give you more vitamin C than dried red chilli powder. There is some research to suggest that fresh garlic may have a role in protecting the heart and that fresh ginger can be used to treat nausea. 50 g (1.8 oz) fresh green chilli 50 g (1.8 oz) fresh garlic, peeled 50 g (1.8 oz) ...
Healthy Hints It's recommended that you eat fish at least twice a week, and seafood is a low fat source of high quality protein as well as zinc. Pregnant women should avoid eating raw seafood, so make sure the fish is fully cooked. 2 tsp extra virgin olive oil 5 g butter, unsalted 2 tsp crushed garlic 1 fresh green chilli, ...
Nutrition Centre -- Daraam is a fruit with a reddish, leathery outer skin that houses edible seeds that are divided by white membranes. It is thought to be beneficial to your health. Daraam (Pomegranate). Anna Sedneva / Dollar Photo Club Half a cup of daraam seeds, also known as arils, has approximately 70 calories, 3.5 grams of fibre, and has 15 ...
Nutrition Centre -- Chuqander are usually a deep red colour but there are varieties ranging from white, orange and even striped. Both the beets and their greens can be eaten as they are tasty and full of unique nutritious properties. Chuqander (Beetroot). Valentina R. / Dollar Photo Club One large chuqander (approximately 100 grams) contains only 43 Calories and 25 per ...
Nutrition Centre -- You may have memories of your grandma telling you to eat "saath (seven) badaam a day." Well, as explained in this latest Nutrition Centre A to Z article, research suggests that she was giving you good advice! Badaam (Almonds). Mivr / Dollar Photo Club Starting Navroz 2014, The Ismaili Nutrition Centre launched a series of articles on simple ...
Nutrition Centre -- The Ismaili Nutrition Centre has launched a new series of articles on simple ideas for popular foods. This A to Z of different fruits, vegetables and everyday ingredients builds greater awareness of basic nutrition and encourages you to try healthy and easy ideas for preparing a range of tasty dishes. This week's entry is about amla, a tangy ...
Nutrition Centre -- High in vegetables, whole grains, beans, nuts, fruit, and fish, the Mediterranean diet is associated with a significant improvement in quality of life. Many South Asian foods work well with it, and some simple changes can help you incorporate the Mediterranean lifestyle into your daily living. Choosing plenty of fruits and vegetables at the market provides a variety ...
Nutrition Centre -- Over 50 per cent of people with pre-diabetes who eat healthier and are physically active can delay or even entirely prevent themselves from becoming diabetic. For those who have type 2 diabetes, eating cooked pulses along with a high-fibre diet can help control long term blood sugar levels. The fibre, complex carbohydrates and protein in pulses are a ...
Healthy Hints These kebabs are oven-baked over a wire rack, so the excess oil drips into a tray. Choose leaner meat if you want less fat, and try adding a couple of tablespoons of canned chick peas at Point 2 if you want to add some fibre. You could serve an extra portion that way, which helps to cut the calories ...
Healthy Hints Keep the skin on the potatoes for added fibre. You could try cutting down the salt by using lemon juice for flavour. Note potatoes are starchy and you will be eating this with a starchy food like chapati, so add balance by serving with plenty of salad. Try making the curry with vegetables like sweetcorn or peas to add ...
Healthy Hints Choose lower fat yoghurt such as 1% or 2% fat. No need to go fat-free; remember you need some fat in your diet to absorb fat-soluble vitamins, and you also get vitamins A and D from dairy fat. If you have diabetes, you may want to replace the sugar with a sugar substitute, or you could add only one ...
Healthy Hints A 200ml glass of Sunshine Drink is a good source of potassium and vitamin C. Potassium helps maintain healthy blood pressure and vitamin C helps you absorb iron from vegetarian foods. If you don't strain the juice at Step 3, you will maintain the fibre. 1 medium orange, peeled 1 medium tomato 1 medium carrot, peeled 1 small piece ...
Healthy Hints Salads aren't necessarily low in fat and calories, as some have creamy or oily dressings. This kachumber uses low fat yogurt instead. If you want to add more flavour, choose salt-free condiments like cracked black pepper or chopped green chillies. 100 g (3.5 oz) natural yoghurt 2 onions, peeled 2 tomatoes 1 cucumber 5-6 coriander sprigs, washed and chopped ...
Healthy Hints Buy lean chops and serve with diced cucumber and tomato salad to add balance. Notice the use of reduced salt soy sauce. Don't be tempted to opt for bought fried onions - they are much higher in fat. Choose chopped spring onions to reduce the fat even further. 500 g (17.5 oz) lamb chop, mix of back and front ...
Nutrition Centre -- Healthy Hints Yoghurt is a rich source of protein and calcium -- try to have three servings of lower fat dairy foods a day. Make this drink healthier by using 1 per cent fat yoghurt and only a pinch of salt. 30 g (1 oz) natural yoghurt 150 ml (5 fl oz) cold water ¼ tsp cumin powder ...
Nutrition Centre -- In 2008, non-communicable diseases were responsible for an astounding 63 per cent of deaths world-wide - more than all other causes combined. Known as NCDs, they include diabetes, heart disease and cancers, and are a growing concern to people of South East Asian descent. However, these diseases are largely preventable and their impact can be significantly reduced. Non-communicable ...
Nutrition Centre -- Healthy Hints Special occasions tend to demand fried snacks like samosas and fried meat kebabs. This recipe uses minced chicken cooked in a little olive oil, making it much lower in harmful saturated fats. You could grill them instead -- just brush with a little olive oil and cook till the juices run clear. 525 g chicken breast, ...
Healthy Hints If you want to make this healthier, cut the olive oil and cheese by half - this will lower the fat, calories and saturated fat. Omit the salt as you already have a salty flavour coming from the soy sauce. 500 g (17.5 oz) pasta, fusilli or penne (dried) 4 tbsp olive oil 3 tsp lemon juice 1 tsp ...
Healthy Hints You might assume that all fried potato cakes are high in fat and calories. But this recipe uses the minimum amount of oil, so each serving of two tikkis gives you only around 100kcals. That's fewer calories than half a portion of a small French Fries bought from a fast food outlet. 4-5 large green chilli 800 g (1.8 ...
Healthy Hints Colourful salad vegetables are always a nutritious choice. To make this even healthier, try using less salt. Keeping the peel on the cucumber will add a little fibre. 2 red onion, peeled and cut in half 1 cucumber, peeled and cut in half lengthways 2 tomato, cut in half 1 fresh green chilli, finely sliced 1 tsp salt 1 ...
Nutrition Centre -- Childhood obesity rates in the United States have more than tripled in the past thirty years, with many other western countries showing similar trends. What foods are children eating that may be contributing to this epidemic, and what can be done? Researchers at the US National Cancer Institute used the national nutrition survey database to find answers. This ...
Nutrition Centre -- Eating too much sodium and not enough potassium has been shown to increase blood pressure, which can be dangerous because it makes the heart work harder than normal and can lead to heart disease or stroke. Recently, the World Health Organization (WHO) issued new recommendations on how much sodium, salt and potassium people should eat for good health. ...
Nutrition Centre -- Small lifestyle changes are easier to sustain and are more likely to last. Making a drastic change is difficult and less likely to be successful. Rather than focusing on immediate results, it is better to take things one step at a time and not to become discouraged. Shammy Ladha keeps track of her progress by weighing herself regularly. ...
