Monounsaturated and polyunsaturated fats present in vegetable/sunflower/rapeseed/olive oils are healthy fats that help to maintain healthy cholesterol levels, if consumed in moderation.
Saturated fats present in ghee, coconut oil, butter and coconut cream are unhealthy fats, and can raise bad cholesterol levels and should therefore be limited.
Healthier breakfasts and snacks for people living with CKD
- Idly and dosa/uttapam with sambar. Try flavouring with mint or coriander rather than coconut or tomato chutney.
- Poha
- Upma made of semolina or oats. To further enhance the nutritional benefits of this dish try adding boiled vegetables such as green peas, carrots, and French beans.
- Multi-grain pancakes. Try making a healthier pancake by adding grated vegetables to the batter.
- Mixed vegetable or aloo paratha made using minimum oil and avoiding ghee.
- Omelette or scrambled eggs
- Boiled chickpea (chana) chat
- Reduced oil khakhra
Top tips: breakfasts and snacks
- Limit snacks made with chickpea flour (besan) and instead opt for snacks made using wheat flour, or a rice flour such as namakpara/chakli /puris. Note these are all fried snacks so should be eaten in moderation.
- Enjoy homemade poha chivda, but make a healthier version by omitting coconut slices and limiting nuts and salt.
What basic store-cupboard ingredients do I need to stock?
South Asian food is all about exciting flavours and if you keep these essentials in your store-cupboard, you will soon become adept at creating great family favourite South Asian dishes.
- Turmeric powder
- Red chilli powder
- Cumin powder
- Coriander powder
- Garam masala/curry powder
- Garlic granules
- Ginger paste and garlic paste
- Dry fenugreek leaves (Kasuri methi)
- Tinned chickpeas/ kidney beans
- Tinned boiled potatoes
- Tinned chopped tomatoes
- Rice
- Dry lentils
- Wholewheat flour/ rice flour
Top tasty swaps to help reduce fat:
| Top tip | Healthier option |
|---|---|
Limit the use of saturated fats, like ghee and coconut oil. |
Use vegetable or sunflower oil (these are healthy fats, but should still be used in minimal quantities). |
Only use the less healthy fats, like coconut milk/cream, occasionally and in small amounts. |
Use plain yoghurt instead to make sauces and to marinate meats. |
Avoid adding oil to chapati dough and extra ghee on cooked chapatis and parathas. |
To have soft and puffed up chapatis, knead the dough well with just water and let it rest for 10-15 minutes before rolling out. |
Avoid adding the extra tadka of ghee to your dals. |
Instead, do the regular tadka with oil and use herbs and spices to flavour the dal. If you need to use ghee for flavour, consider reducing the quantity. |
Reduce the quantity of oil used while cooking sauces and avoid pouring oil directly into the pan. |
Use non-stick cooking pots. Use a measuring spoon to measure oil for cooking. This helps keep a check on the quantity being used. |
Limit high-fat meats, like lamb, and use less oil while cooking meat dishes. |
Use lean meats like chicken without skin. Trim the fat off meats before cooking. |
Avoid battered and fried fish. |
Grill or bake fish instead using less oil. |