Healthy eating
900g/2 lb mutton, beef or lamb
- 1 large onion, chopped
- 2 garlic cloves, crushed
- 2 teaspoons ginger paste
- 1 teaspoon garam masala
- 1/2 teaspoon chilli powder/green chillies, crushed
- 1 teaspoon turmeric powder
- 1/2 teaspoon black pepper
1. Cut the meat into small pieces and remove all visible fat. Wash the meat and place in a pan with enough water to cover the meat. Add all the remaining ingredients.
2. Bring the meat to the boil and cook on a high heat for 20 minutes. Reduce the heat to medium heat and cook for 30-40 minutes or until the meat is soft and cooked.
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, there are steps you can take to
make your meals healthier.
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.
For more recipes like this delicious mutton curry, why not try
join Heart Matters for free, and use our
online recipe finder for more
inspiration?
You can also download our
booklet Cholesterol
- and what you can do about it.
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.
Why not reduce the amount of salt you add to food a little bit
every day - both cooking and at the table? Or better still
add herbs instead of salt. You'll soon get used
to it.
Download out booklet Blood
pressure - and how to control it
Take it away
The way many take away curries are prepared does not make
them a healthy option - there really is no substitute for home
cooking!
But you will find tasty and healthier versions of
traditional recipes in our Asian cookbook,
Healthy meals, healthy heart.
Watch our top chef cook up a healthy, tasty chicken tikka
masala in this video
See how
Healthy eating for a healthy heart can help the
whole family