Move over butter chicken and lamb rogan josh - accredited practising dietitian Raji Jayadev has launched a new website to combat poor health through diet.
There are 45 traditional Indian vegetarian recipes for wellness, which will leave you feeling lighter and deliciously satisfied.
Inspired by the people she's helped in hospitals around Australia and her private practice, Raji has adapted each recipe to maximise nutrition for wellness, plus suit people living with diabetes.
Each recipe has been nutritionally analysed by dietitians.
From chapatis and curries, to beverages and sweets for special occasions, Raji has curated a banquet of nutritious recipes that are easy enough to make in your home kitchen.
The new website rajijayadev.com.au also features Raji's expert nutrition advice including how to dish up a healthy meal and use food as medicine.
Recipe: Peas and Cauliflower Korma
This is a mildly spiced dish containing three different coloured vegetables providing antioxidant benefits. Cashew nuts are rich in heart-healthy monounsaturated fats.
- 4 teaspoons peanut or extra virgin olive oil
- 1 teaspoon fennel or cumin seeds
- 2 cloves
- 2 cm piece cinnamon
- 2 cardamoms, lightly crushed
- 1 small (100g) onion, finely chopped
- 1/2 teaspoon minced garlic
- 1/2 teaspoon minced ginger
- 1/4 teaspoon ground coriander seeds
- 1/4 - 1/2 teaspoon red chilli powder
- 1/2 teaspoon garam masala
- 1 cup peas, fresh or frozen
- 1 cup sliced, cauliflower florets
- 1/2 cup tomato puree
- 1/2 teaspoon salt
- 10 cashew nuts, ground
- 1/4 cup chopped coriander leaves
Heat oil in a saucepan over medium heat and add fennel or cumin seeds, cloves, cinnamon and cardamom. Fry until they sizzle and release aroma.
Add onion, sauté until golden. Stir in garlic, ginger, ground coriander, chilli powder and garam masala. Fry for about 30 seconds.
Add vegetables, tomato puree and salt. Cook until vegetables begin to soften. Add 1/2 a cup of hot water if necessary to prevent vegetables sticking to the bottom of the pan. Mix in ground cashew nuts, cover and cook on medium-low heat, stirring often, until vegetables are tender.
Garnish with coriander leaves. Remove whole spices before serving.
Serve with Indian flat breads or wholemeal Lebanese bread.
Variation: Use mushrooms, red capsicum or zucchini instead of cauliflower.