Opting to eat healthier does not mean giving up your favourite dishes. Dietitian Mary Easaw-John tells SUZANNA PILLAY how it can be done
THERE’S no doubt that we love our food but as obesity grows into a major health concern in the country, experts are encouraging us to eat healthier. While it can be difficult to control the quality of food when you eat out, cutting down on fats, refined carbohydrates and sugar and increasing the fibre content in home-cooked meals can be easily done, says Mary Easaw-John, chief dietitian and senior manager with the National Heart Institute’s dietetics and food services.
You can start by examining the ingredients in a recipe and determining what can be changed or substituted. Cut down on fats, sugar and salt. Increase fibre content by adding more vegetables, fruit and legumes.
“Make changes gradually and adjust one ingredient at a time. You can either completely substitute one ingredient with another or use more or less of an ingredient.” For example, Easaw-John says, when a recipe calls for cheese or mayonnaise, you can replace these with low-fat cheese or low-fat mayonnaise found in supermarkets. “Supermarkets also carry lower cholesterol and lower sugar products, so keep an eye out for these,” she advises.
“Santan (coconut milk) can be replaced with low fat milk or evaporated milk. When a recipe uses too many egg yolks, you can substitute with two egg whites per yolk. Or you can also use low-cholesterol eggs.” If a recipe calls for frying an ingredient, Easaw-John suggests grilling instead. “Don’t deep-fry foods such as papadum or keropok. Instead, spray it with a little oil and microwave for 45 seconds.” She says jotting down the changes you have made to a recipe will enable you to cook the healthier version easily the next time around.
The following recipes are taken from a booklet on healthy recipes prepared by the dietetic unit of IJN. The booklet was distributed to those who attended IJN’s public forum on functional food, held as part of its Nutrition Month activities.
Bread Pudding With Fruit, Oats And Nuts (Serves 10)
You’ll need:
400g whole grain bread
1 tsp cinnamon powder (A)
80g raisins
3 bananas
50g almond flakes
50g quick cooking oats (B)
750ml low fat milk
30g margarine
(C) ¼ tsp salt
30g sugar
4 eggs
1 tsp vanilla extract
400g whole grain bread
1 tsp cinnamon powder (A)
80g raisins
3 bananas
50g almond flakes
50g quick cooking oats (B)
750ml low fat milk
30g margarine
(C) ¼ tsp salt
30g sugar
4 eggs
1 tsp vanilla extract
Method:
1. Mix ingredients B well. Cut the bread into triangles and dip into the mixture. Arrange the bread neatly, overlapping one another in an oven-proof dish lightly greased with margarine.
2. Mix ingredients A well. Spread half the amount on the first layer of bread. Top with a second layer and place the remaining A ingredients.
3. Mix and beat up ingredients C. Strain with a fine sieve. Pour over the layers of bread. Allow the bread to absorb the mixture. Sprinkle with cinnamon powder and bake in a preheated oven at 160°C for 30 minutes. Cut into slices and serve hot.
Preparation time: 15 minutes
Cooking time: 45 minutes
Nutritional value per serving:
Calories: 270 calories
Fat: 9g
Carbohydrate: 34g
Cholesterol: 85mg
Protein: 13mg
Fibre: 6g
Sodium: 170g
1. Mix ingredients B well. Cut the bread into triangles and dip into the mixture. Arrange the bread neatly, overlapping one another in an oven-proof dish lightly greased with margarine.
2. Mix ingredients A well. Spread half the amount on the first layer of bread. Top with a second layer and place the remaining A ingredients.
3. Mix and beat up ingredients C. Strain with a fine sieve. Pour over the layers of bread. Allow the bread to absorb the mixture. Sprinkle with cinnamon powder and bake in a preheated oven at 160°C for 30 minutes. Cut into slices and serve hot.
Preparation time: 15 minutes
Cooking time: 45 minutes
Nutritional value per serving:
Calories: 270 calories
Fat: 9g
Carbohydrate: 34g
Cholesterol: 85mg
Protein: 13mg
Fibre: 6g
Sodium: 170g
Stuffed Pita Bread With Chickpeas And Lentils (Serves 4)
You’ll need:
1 tbsp olive oil
2 pita bread, halved
30g coriander leaf, chopped (A)
20g cumin seed
100g shallots, diced
50g garlic, diced
30g black pepper (B)
100g chickpeas, soaked overnight
100g lentils, soaked overnight
100g red and yellow capsicum (C)
30g turmeric powder
30g chilli powder
10g coriander powder
1 tsp salt
1 tbsp olive oil
2 pita bread, halved
30g coriander leaf, chopped (A)
20g cumin seed
100g shallots, diced
50g garlic, diced
30g black pepper (B)
100g chickpeas, soaked overnight
100g lentils, soaked overnight
100g red and yellow capsicum (C)
30g turmeric powder
30g chilli powder
10g coriander powder
1 tsp salt
Method:
1. Heat oil in pan, saute ingredients A until brown. Add ingredients B with some water and bring to boil.
2. Add ingredients C and simmer until cooked. Add coriander leaves.
3. Reheat pita bread. Make a pocket in the centre and add cooked items. Garnish with lettuce and tomato.
Preparation time: 60 minutes
Cooking time: 30 minutes Nutritional value per serving:
Calories: 390 calories
Fat: 9g Carbohydrates: 61g
Cholesterol: 0
Protein: 18g
Fibre: 10g
Sodium: 655mg
1. Heat oil in pan, saute ingredients A until brown. Add ingredients B with some water and bring to boil.
2. Add ingredients C and simmer until cooked. Add coriander leaves.
3. Reheat pita bread. Make a pocket in the centre and add cooked items. Garnish with lettuce and tomato.
Preparation time: 60 minutes
Cooking time: 30 minutes Nutritional value per serving:
Calories: 390 calories
Fat: 9g Carbohydrates: 61g
Cholesterol: 0
Protein: 18g
Fibre: 10g
Sodium: 655mg
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