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South Asian food dishes and healthier options.


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Fish Curry
Try to eat more fish, especially when cooked with little salt and no oils.
Oven Baked Samosa
Don't fry your samosa, brush lightly with a little oil and oven bake.
Samosa with side salad
A great lunch or snack portion, but remember, some chutneys and pickles can have lots of salt and oil.
Pakora with side salad
A great lunch or snack portion, but remember, some chutneys and pickles can have lots of salt and oil.
Bombay mix
A popular snack. 50 gram portion shown here, be careful, it's easy to eat a lot without thinking about it.
Mixed salad
A healthy choice, eat as much as you want with both snacks and main meals.
Sprouting green lentils
A great salad supplement. Soak your dried lentils and keep in a dark place for a day or so, until they start to sprout.
Fresh foods
When possible always opt for the fresh food option.
Pickle
A popular compliment to snacks and meals, can have lots of salt and oil.
Milk: Full/Medium/Low fat
Blue = full fat. Green = half fat. Red = fat free.
Portion Control: Pasta and Salad
Pasta and salad. A good lunch size portion
Portion Control: Pakora and Salad
Pakora and salad. A good lunch size portion
Portion Control: Chicken Curry
Chicken curry, vegetables and chapati. A good lunch size portion.
Portion Control: Chicken Curry
Chicken curry, vegetables and rice. A good lunch size portion.
Portion Control: Vegetarian Selection
A healthy vegetarian lunch selection. A good lunch size portion, but remember, some chutneys and pickles can have lots of salt and oil.
Portion Control: Oven Baked Samosa
A great lunch or snack portion, Remember, don't fry your samosa, brush lightly with a little oil and oven bake. And remember, some chutneys and pickles can have lots of salt and oil.
Portion Control: Tandoori Salmon
Tandoori salmon. A healthy lunch portion. Try using alternative foods such as salmon to bring a change to your diet from time to time. Picture shows the raw meal ready for cooking. Vegetables such as red onion, carrots and broccoli can be marinated in the same yogurt sauce to make a complete meal.
Chicken Curry
Chicken Curry, a healthy food. But, often when cooking for parties or larger groups it is possible to forget the healthy messages about cutting back on salt and oils: don't forget.
Dhal
Dhal, a healthy food staple for many meals. But, often when cooking for parties or larger groups it is possible to forget the healthy messages about cutting back on salt and oils: don't forget.
Spinach and Potato
Spinach and Potato. A healthy food staple for many meals. But, often when cooking for parties or larger groups it is possible to forget the healthy messages about cutting back on salt and oils: don't forget.

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