Healthy eating
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450g/1 Ib carrots, peeled and grated
600ml/ 1 pint skimmed milk
50g/2 oz sugar
1 tablespoon rapeseed oil
1/4 teaspoon saffron
1 teaspoon cardamom, coarsely ground
8 almonds, sliced
1 teaspoon pistachio nuts, sliced
1. 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 had evaporated.
2. Stir in the sugar with a wooden spoon and cook for another 10 minutes, adding the oil to stop it sticking.
3. Add the saffron and cardamom and mix well. Place in a shallow serving dish, and sprinkle with almonds and pistachio nuts.
4. Serve hot or cold.
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Healthy eating will help you to control your
weight, your blood sugar and your cholesterol. It can greatly
reduce your risk of getting heart disease, diabetes or having a
heart attack.
Traditional Asian meals have a healthy variety of vegetables and
pulses and are eaten with chapattis or rice.
They are generally good for you, with high levels of fibre,
protein, vitamins and minerals. However, You can get loads of free,
healthy asian recipes from our online
healthy recipe finder when you join Heart Matters, and our
booklet Healthy
eating for a healthy heart can help the whole family learn
about healthy food habits.
What makes a meal unhealthy?
Saturated fat
Cooking or frying with ghee and butter and
adding them to dishes, increases the amount of saturated fat in your diet which could raise
levels of
harmful cholesterol in your blood and may make you put on
weight.
We recommend grilling your food instead of
frying it. Try using oil such as vegetable oil,
rapeseed oil, corn oil or sunflower
oil instead of butter or ghee and
carefully measuring the oil you use with a spoon
to help you manage the level of saturated fat in the food you cook for your
family.
Too much salt
This will probably come as no surprise to you but eating too
much salt can give you high blood
pressure and it is not good for your heart.
Take care with the amount of salt you use in cooking, and don't
add it at the table.
TIP: Slowly reduce the amount of salt you add each
day, and try adding more herbs and spices to bump
up the flavour of your favourite dishes.
Take it away
Many take away curries are not a healthy option, but there are
loads of tasty and healthier versions of traditional recipes in our
Asian cookbook,
Healthy meals, healthy heart.
Join Heart Matters free for more
information on portion sizes and other healthy food tips and
tricks.