One more piece of mithai, another laddoo for good luck. Diwali can make you put on the pounds and increase your risk of heart disease and diabetes. But with a few tips and healthy recipes from the British Heart Foundation, you can enjoy the treats without the guilt?
tatistics show that South Asians in the UK are twice as likely to develop diabetes than the general UK population. The combination of an unhealthy diet and lack of physical activity are major factors that contribute to diabetes, which is also a major risk factor for heart disease. With Diwali season in full swing, it becomes all the more difficult to control the sweets and head to the gym. But it’s not all futile. To help you create a delicious and healthy feast this year, the British Heart Foundation (BHF) has created a special ‘heart friendly’ menu that includes all the popular treats, with an added healthy twist – and no one will know the difference!
“The South Asian community needs to be aware that their lifestyle may be increasing their risk of developing diabetes, which then increases their risk of heart disease – the UK’s biggest killer. By developing this healthy menu, we want to help people understand that eating healthy doesn’t mean compromising on flavours. By making small changes to their diet, people can make a huge difference to their health,” says Qaim Zaidi, Project Manager for Black and Minority Ethnic Communities at the BHF.
So start the season on a healthy note, with the help of these simple recipes.
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[acc_item title=”Hara Bhara Kebabs“]
Six servings
Ingredients:
100 gm/4 oz white or red potatoes, peeled and boiled
100 gm/4 oz green peas, cooked
100 gm/4 oz spinach leaves, washed and finely chopped
2 green finger chillies, finely chopped
1 tsp ginger, peeled and finely grated
2 tblsps coriander leaves, roughly chopped
3 tblsps cornflour
3 tsps olive oil
Method:
In a large bowl, mix together all the ingredients except the oil. Mash until fairly smooth.
Take a spoonful of the mixture, the size of a golf ball, and flatten it to make a burger shape. Repeat with the remaining mixture.
Heat the oil in a heavy-based frying pan and lightly fry the patties for 2 minutes on each side, cooking them well. Drain on kitchen paper. Serve hot.
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[acc_item title=”Mutter Paneer (made with Tofu)“]
Six servings
Ingredients:
300 gm/10 oz firm tofu
2 tblspns rapeseed oil
½ tsp mustard seeds
½ tsp cumin seeds
1 small onion, chopped
2 medium tomatoes, chopped
1 tsp tomato puree
1 tsp cumin coriander powder
1 tblsp coriander leaves, chopped
½ tsp red chilli powder
½ tsp turmeric powder
100 ml/4 fl oz water
450 gm/ 1 lb frozen peas
Method:
Cut the tofu into 2cm/3/4in cubes and set aside.
In a warm pan, add the oil, and the mustard and cumin seeds. When the seeds begin to pop, add the onions and cook until soft.
Add the tomatoes, tomato puree and all the spices, and cook for 5 mins.
Add the tofu pieces and the 100 ml/4 fl water. Bring to the boil and then add the peas. Reduce the heat and simmer for 10 mins. Serve warm.
Tip: Tofu is a good alternative to full fat paneer which is high in saturated fat.
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[acc_item title=”Gajar (carrot) Halwa“]
Ingredients:
Six servings
450 gm/1 lb carrots, peeled and grated
600 ml/1 pint skimmed milk
50 gm/ 2oz sugar
1 tblspn rapeseed oil
¼ tsp saffron
1 tsp cardamom, coarsely ground
8 almonds, sliced
1 tsp pistachios, sliced
Method:
Place the carrots in a large saucepan. Add the milk and cook, partly covered, over a low to medium heat, for about 1 hour or until the milk has evaporated.
Stir in the sugar with a wooden spoon and cook for another 10 minutes, adding the oil to stop it sticking.
Add the saffron and cardamom and mix well. Place in a shallow serving dish and sprinkle with almonds and pistachios. Serve hot or cold.
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The BHF has a free booklet on diabetes for South Asians. You can order or download the booklet and a range of other resources to help keep your heart healthy from the BHF’s website. For more information or to download a booklet visit
BHF.ORG.UK/SOUTHASIAN
The British Heart Foundation is the nation’s heart charity dedicated to saving lives through pioneering research, patient care, campaigning for change and by providing vital information. To donate your time or money to help BHF with its life-saving work, visit bhf.org.uk/pressoffice
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