Healthy Hints As you would expect, a pudding made from sweetened condensed milk is unlikely to be very healthy. Perhaps try experimenting with unsweetened condensed milk and a few teaspoons of sugar added for sweetness. Or simply watch your portion size as you get over 100 Calories from the sugar alone! 12 g China grass 340 ml water 750 ml whole ...
Nutrition Centre -- It's that time of year when we tend to feel the effects of over-indulgence from the holiday season, and promises of effortless weight loss lure us into trying the hottest new diet. This year, aim to adopt a balanced way of eating that will not leave you watching the clock for the next meal time. It's that time ...
Healthy Hints Although delicious, this is luxury bread if you are watching your weight. If you do choose to have it, perhaps avoid the butter, have a smaller wedge and accompany your kuku paka with boiled rice instead. 475 g short grain rice 1½ tsp yeast 20 ml lukewarm water 100 g coconut cream 360 ml semi-skimmed milk ½ tsp heaped ...
Healthy Hints There are many healthy ingredients in this dish but what's particularly noteworthy is the high fibre content. You get over 5 grams of fibre in just one serving and there's not one red traffic light in sight. It's also likely to have a low glycaemic index, which can help to keep blood sugar steady, making this soup especially good ...
Healthy Hints The red peppers and tomatoes provide anti-oxidant nutrients lycopene and beta carotene. Interestingly, when you process or cook these vegetables, the lycopene becomes more "bio-available" to the body, which means your body can make better use of it. Although each serving has almost 8 grams of fat, note that most of this fat is the healthy mono-unsaturated type. Serve ...
Nutrition Centre -- Healthy Hints This dish uses healthy ingredients, though compared to other salads it is a little high in total fat and calories. However, note that the fat, which mainly comes from olive oil, nuts and seeds, is the healthy unsaturated type. Cut the calories by reducing the oil and omitting the sugar. ½ chinese cabbage leaf 180 g ...
Healthy Hints You could keep the skin on the potatoes to get some extra fibre. You might think this looks unappetising, but the skin is hardly noticeable. Also, try adding some vegetables like cooked diced carrots or canned sweet corn. When you deep fry foods, make sure the oil is piping hot (best at 180 C), fry them quickly and drain ...
Healthy Hints Carrots, milk and dried fruit are a healthy combination of ingredients and this dessert provides a good amount of fibre and the anti-oxidant beta carotene. However, it is high in fat and calories. The nutritional value can be improved if you use healthier ingredients such as skimmed milk, unsaturated lower fat spread in place of butter and skimmed milk ...
Nutrition Centre -- As a first year university student, Shazia Govindji can relate to the temptation of choosing fast food over fresh fruit, vegetables and a balanced plate. But she has some tips to share with fellow students in search of quick ways to eat healthier without blowing their budget. Double chocolate cake, fried chicken in a bucket, large cheesy pizza ...
Nutrition Centre -- Healthy Hints Although very high in fat, most of the fat comes from corn oil and not butter. However, it is still excessive and you may like to experiment using less oil, lower fat spread in place of butter, and half-fat soft cheese instead of the cream cheese. Adding more carrot or using some wholemeal flour will enrich ...
Nutrition Centre -- Cholesterol is the biggest single risk factor for heart disease, and cholesterol testing is a good way to highlight that risk. In the United Kingdom, this week has been designated National Cholesterol Week, and the Ismaili Nutrition Centre has some tips to help you keep your cholesterol level in check and your heart healthy. Have you had your ...
Nutrition Centre -- Healthy Hints Take a look at the fibre. For a dessert, three grams per serving is a good amount. That's more fibre than you'd get from a slice of whole grain bread, and the heart healthy fats from nuts also make this a good choice. The only downside is the calories, so go easy on your main course. ...
Healthy Hints It is well known that aubergines are good for you. In this recipe, they are simply baked and then spiced. Eat the skin too for added fibre -- you could try serving it with a raita dip, or shredded and mixed into a side salad. 2 large aubergine 1 tbsp rapeseed (canola) oil 1 tsp garlic paste 1 medium ...
Healthy Hints This recipe makes 30 wadas. The traffic lights and Food Facts relate to one wada (which is one serving), so each wada will give you less than 100 Calories. That's not bad for such a tasty snack, but note that a larger portion size will mean more fat and calories - and if you're not careful, larger hips and ...
Nutrition Centre -- Summertime is when the warm weather draws many families outdoors to enjoy healthy activities. But unless we are careful, the heat can also lead to dehydration - a depletion of our body fluids. Here are some tips on how you can keep yourself and your family well-hydrated while enjoying the sunny season. Water and fruit juices are among ...
Healthy Hints Although this is a sweet dish, it is often served as a starter. At over 350 Calories a go, you might want to consider serving a smaller portion, and choosing a lower fat main course. Or you could experiment with less jaggery, half the amount of butter, and use skimmed milk instead of evaporated milk. 175 g jaggery (gur) ...
Healthy Hints Make these healthier by keeping the skin on the potatoes, using oily fish like salmon or mackerel and wholemeal breadcrumbs for the crispy topping. You could even try cooking them in less oil in a non-stick pan. Note that if you eat more than one, this will affect the Food Facts below and may change the traffic light coding. ...
Healthy Hints Try using wholemeal flour, less sugar and unsaturated margarine. Or you could be disciplined and eat just one. Store the rest away in an opaque tin so you don't get tempted to reach for more. 150 g sugar 150 g margarine 100 g fine semolina 1 medium egg, beaten 1 pinch yellow food colouring, optional 220 g plain flour ...
Nutrition Centre -- When you expose your skin to the sun, your body makes vitamin D from the sun's ultraviolet rays. Most people will make enough of this "sunshine vitamin", but certain groups of people may not be getting enough from the sun or their diet - and this includes people with dark skin. You may think you eat a good ...
Nutrition Centre -- Healthy Hints Here's your chance to enjoy crispy samosas with a delicious spicy chicken and spring onion filling for just over 100 Calories a piece (the nutritional information below is for a serving of 2 samosas). They are just as tasty as traditional fried samosas, but these are simply brushed lightly with oil and baked in the oven. ...
Healthy Hints Don't be misled by the absence of red lights. This is just a snack, and if you have more than one, you could clock up a lot of calories before you've even had dinner! This recipe makes 24 large katchoris. If you make smaller ones, bear in mind that each katchori will absorb more oil (for science enthusiasts, this ...
Healthy Hints What an indulgent-looking dish - yet it's a perfect low calorie, low saturated fat meal for anyone wanting to eat healthier. The addition of whole grain basmati rice mixed in with all the flavours and textures is a good way to introduce your palate to brown rice. You've got lean protein, fibre and carbs in one dish so all ...
Healthy Hints Usually this dish would be made with unmeasured salt. When you have so many tasty spices, you really can cut down on salt and still score high on flavour. Try adding even more vegetables -- you could experiment with courgettes and red peppers. Note that 440 Calories for a snack is high, and it's 440 Calories only if you ...
Healthy Hints The good news is that these kibbi are brushed with oil rather than being deep fried, which helps each one to absorb less fat. But, even so, each kibbi has 170 Calories. Be aware of how many you eat and what else you're having at the same time, as the calories and fat can mount up. They make a ...
Healthy Hints Not a drop of oil, yet this salad is moist and flavoursome. The varied colours of fresh herbs and tomatoes provide a range of nutrients and you get an extra dose of vitamin C from the lemon juice. 125 g cracked wheat 8 to 10 spring onion, finely chopped ½ tsp salt ¼ tsp black pepper ¼ tsp ground ...
Nutrition Centre -- The continent of Africa is steeped in tribal and ethnic diversity. Its geographic regions in the west, east, north and south vary in language, religion and even cuisine. If you enjoy West African cooking, here are some tips to help you prepare nutritious traditional foods for your family. Okra and Fish Soup is a traditional dish from West ...
Healthy Hints This dish has three red lights, but it might surprise you to know that the recipe is far healthier than a traditional fish and okra soup. Although it does contain unhealthy saturated fat from palm oil, the amount used is much lower than a classic okra soup where you usually see oily red patches floating at the surface. You ...
Nutrition Centre -- Healthy Hints Plantains are not just a good source of protein and carbohydrates, but they also have a low glycemic index, which means they will help to better manage your blood sugars and keep you fuller for longer. 1 large ripe plantain 1 tbsp reduced fat peanut butter, to serve 1. Peel plantain by chopping both ends off ...
Nutrition Centre -- Over the centuries, the peoples of the Middle East have intermingled, blending their cultures and traditions. Yet they have maintained their own distinct foods, traditional dishes and flavours. Muscat, the capital of the Sultanate of Oman, is situated in a mountainous area overlooking the Gulf of Oman.Photo: Flikr/The-Malory-Man / CC BY-NC-ND 2.0 When my family and I visited ...
Healthy Hints Less than 150 Calories for an exotic dessert is not bad, especially when it is low in saturated fat. You could try cutting down the sugar and sweetening with some dried fruits -- try chopped dates or apricots. 750ml semi-skimmed milk 5 tbsp sugar few strands saffron a pinch of cardamom, ground 2 tbsp farina powder (Nisha) 2 tbsp ...
Healthy Hints Why only have one of your five (fruit and vegetables) a day when you can have two? This clever recipe combines lentils and fresh vegetables so you get at least two portions per serving. Note that lentils only count once towards your five a day. 140 g dried split chickpea (channa dhal) 4 tbsp corn oil 1 large onion, ...
Healthy Hints Biryani is a dish that is generally saved for special occasions, and this one uses healthy oily fish. However it is high in fat, mostly because the onions and potatoes are deep fried. You could try using lightly stir-fried onions and boiled potatoes to keep the fat content down. Accompany with a large serving of fresh salad and low-fat ...
Nutrition Centre -- The cultures, traditions and foods with which Iranians mark special occasions are as rich as the country's history. For instance, to mark Nowruz, the dining table is adorned with a special table cloth and seven dishes that represent new life, health, happiness, prosperity, joy, patience and beauty. At only 130 Calories per serving, Spinach Broni makes a tasty ...
Healthy Hints This traditional dessert may indeed be heavenly, but just be watchful of the amount of sugar per serving. The three green lights are a great plus point and you could improve this recipe by using less sugar and adding some dried fruit to give natural sweetness. Experiment with dried apricots, raisins, or any of your favourite fruit and aim ...
Nutrition Centre -- After a good night's rest, your body needs fuel to kick-start the day. Everyone should make breakfast a habit, especially children. It provides energy throughout the day and improves your ability to concentrate. After a good night's rest, your body needs fuel to kick-start the day. Milk and fruit are great choices!. Nazma Lakhani Are you a breakfast ...
Healthy Hints Sometimes a pilau dish is served with other dishes like channa (chickpea curry), a starter like samosas or even something sweet like ladoo. But take a close look at the calories -- you get nearly 600 Calories from a portion and this recipe is healthier than a standard one that has a good handful of fried onions. So try ...
Healthy Hints Oily fish like salmon, trout, mackerel, sardines and herring are a good source of omega-3 fatty acids, which have been shown to help reduce blood stickiness. This in turn could reduce your risk of heart disease, as part of a healthy lifestyle. Choose oily fish once a week. 1 heaped tsp honey 2 tbsp balsamic vinegar 2 tbsp light ...
Nutrition Centre -- Valentine's Day or not, looking after your heart is especially important for South Asians - particularly men - who are more at risk of heart disease than the wider population. However, there are many ways you can protect your heart whilst still enjoying delicious traditional home cooking.sxc/lusi Whether it's Valentine's Day or not, looking after your heart is ...
Healthy Hints Although this is called a salad, it's more of a main meal salad than a side dish. The chicken and eggs are a source of protein, the potatoes provide carbs, and the cucumber and peas form a serving of vegetables. Two-hundred-fifty Calories is quite high for a salad if it is being teamed up with a traditional high-fat meal. ...
Healthy Hints Although spinach is a little overrated in terms of being a fantastic source of iron, it does provide some iron. When a source of vitamin C (like lemon, lime, a side salad or a glass of fruit juice) is added to a recipe, it increases the absorption of iron from vegetarian foods. The lemon juice in this dish helps ...
