Lasan-Recipe-Book.pdf

Spice for Life

A FEAST OF HEALTHY SOUTH ASIAN RECIPES FROM

PROFESSOR SUDHESH KUMAR AND AKTAR ISLAM

WARWICK MEDICAL SCHOOL

Heart friendly,

waist friendly – delicious!

We all know that obesity is now a major problem in the UK.

Currently, it is a major focus of research in Warwick Medical

School.

In particular, we have studied obesity – and obesity related

diseases such as diabetes, heart attacks and strokes – in the

South Asian population. There has been a dramatic increase

in the prevalence of diabetes in people of South Asian origin

and they are four to ﬁ ve times more likely to develop Type 2

diabetes than Europeans. A high-fat diet is thought to be one

of the major contributors to increasing obesity and obesity-

related diseases among South Asians.

If all of us take a few simple steps to reduce portion sizes,

eat a little less salt, sugar and fat (oil) and make a point of

being a bit more physically active, we will go a long way to

containing this obesity epidemic. What we all have to do

now is to change our lifestyles so that we incorporate these

healthy habits as part of our daily routine.

The University of Warwick has teamed up with the award-

winning Lasan Restaurant in Birmingham to create a

delicious range of innovative, contemporary and healthy

South Asian recipes. You can cook using these tried and

tested recipes or you can, of course, experiment and create

new versions for yourself – so long as you remember to use

less salt, healthy oils and also less sugar. I am sure you will

enjoy them!

Professor Sudhesh Kumar

Warwick Medical School

The University of Warwick

LASAN RESTAURANT

Enjoy your favourite curry

without guilt

For those who have been brought up with spice as a part

of their daily lives, the ﬂ avour of traditional Indian food

is something that can’t be replaced by any other cuisine.

Nothing else produces the level of satisfaction that a good

home cooked curry can provide! So we need to look at how

we can still enjoy good Indian food without guilt.

Curries have a tendency to be high in unhealthy saturated

fats due to the traditional use of ghee and vegetable oils.

The use of modern non-stick cookware and alternative oils

is a great way to reduce the levels of unhealthy fats required

in the cooking process. The availability of healthier oils

makes it possible to retain authentic cooking practices and

ﬂ avour. Olive oil is great with ﬁ sh and vegetables – try

to go for the virgin option as the lesser grades tend to be

mixed with other vegetable oil. I also use rapeseed oil in my

cooking; I insist on cold-pressed oil as it has a great ﬂ avour

and is very nutritional – it is great with chicken and red

meats and has a high smoking temperature.

With these recipes there’s no need to feel guilty when

enjoying your favourite curry! These recipes are healthier

without requiring specialist equipment or ingredients

and without compromising on ﬂ avour. Everything used is

readily available in your local supermarket.

Enjoy!

Aktar Islam

Development Chef

Lasan Restaurant

SPICE FOR LIFE

The food critic’s verdict

Paul Fulford, Birmingham Mail restaurant

critic and food writer, sampling recipes

from this book with Jabbar Khan,

Director, Lasan Restaurant Group

‘The food lacks none of

the ﬂ avour, vibrancy or

texture of traditionally

prepared dishes. It is just

as tasty and satisfying.

Warwick University

and Lasan should be

applauded for coming up

with recipes to make

South Asian food a

whole lot healthier

while losing none of the

characteristics that

make it so delicious.’

Paul Fulford, Birmingham Mail

THE RECIPES

The recipes

Light bites

Chicken Tikka

Chok Ki Tikki

Shami Kebab

Tandoori Salmon

Chicken Dishes

Dhaba Murgh

Kali Mirchwala Murgh

Murgh Dopiaza

Tandoori Poussin

Lamb Dishes

Lamb Madras

Nali Bhuna

Rajasthani Gosht

Seafood Dishes

Achari Jingha

Bengali Mass-er Tenga

Keralan Sour Fish Curry with Kokum

Methiwali Jingha

Sarson Ka Jingha

Shorshe Mach

Vegetables & sundries

Baingan Bartha

Dhal Makhni

Kashmiri Dum Aloo

Nawabi Pilau

Palak Paneer

Traditional Thadka Dhal

Desserts

Orange Chocolate Shirkhand

Rasmalai

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