Indian restaurant guide - Daventry District Council

Indian restaurant guide
Adapting your menu
Environmental Health
Northamptonshire
Eat Out Eat Well
Indian restaurant guide
The aim of the Eat Out Eat Well award
is to increase accessibility to tasty food
prepared in a healthier way using good food
hygiene practices and served in a healthier
environment. Healthy catering is not about
removing lots of existing dishes from the
menu and replacing them all with healthier
alternatives. Although you may decide to
introduce some totally new dishes and/or
increase the range of healthier options, the
main emphasis is on making small changes
to existing dishes. This may mean changing
some of the ingredients used, the proportions
of ingredients or how the food is prepared
/ cooked. Healthy catering is also about
promoting healthier options so customers are
more aware of the choices available to them.
This information sheet is designed to provide
specific advice tailored to restaurants and
takeaways serving Indian and similar cuisines.
This may include Indian, Pakistani, Bengali
and Bangladeshi cuisines. It should be used
alongside the Eat Out Eat Well Award booklet
‘A Guide for Caterers’, which is a detailed
guide including information on how to qualify
for and achieve the Eat Out Eat Well award.
Guidelines
Fruit and vegetables
Rice, bread and potatoes
A balanced diet should contain lots of fruit
and vegetables, so have plenty of menu
options containing fruits and vegetables. You
could include tomato, onion, spinach, okra,
aubergine, green beans, cauliflower, lentils,
pumpkin, chickpeas, peas, fenugreek, banana,
lychees, pineapple, papaya, raisins/sultanas,
and mango.
Meals should be based around starchy foods
such as rice, bread and potatoes.
Add extra fruit and vegetables into soups,
starters, main dishes, side dishes, rice dishes
and breads.
Have non-fried vegetable main and side dishes
on the menu. Encourage customers to buy
a side dish of vegetables, or have a ‘special’
vegetable dish of the week.
Steam vegetables or stir-fry in a minimal
amount of unsaturated oil (e.g. rapeseed oil,
corn oil, sunflower oil). Don’t fry vegetables
(e.g. aubergine) before adding to curries. Add
raw vegetables to the curry while it’s cooking.
Where possible, add extra pulses (e.g. lentils
and chickpeas) into dishes.
If using canned vegetables (including pulses),
choose those that are canned without added
sugar and salt. Use canned fruit in pure 100%
fruit juice, not syrup.
Offer a salad starter, side dish or main dish
e.g. mixed salad, Desi salad (citrus dressing),
chicken tikka salad. Serve without added
dressing. Low fat* dressings (e.g. those based
on vinegar, lemon juice or lime juice) can be
offered separately. If mayonnaise is offered,
offer a reduced** fat version.
Rice
Offer boiled/steamed rice as an alternative to
fried rice such as Pilau. When boiling avoid
adding salt to the cooking water.
To make boiled rice more varied, add fruit or
vegetables e.g. mushrooms, peas, pineapple.
When frying ingredients for a biryani, use
a minimal amount of unsaturated oil (e.g.
rapeseed oil, corn oil, sunflower oil) instead
of butter/ghee. Include plenty of vegetables
in the recipe. If served with a separate curry,
prepare this with a tomato based sauce rather
than a coconut/cream based sauce.
Try offering brown rice, or half brown and half
white rice mixed together.
Adjust the proportions of the meal, offering
more rice/bread and less curry.
Bread
Include healthier options on the menu such as:
• Chapatti (without ghee)
• Roti (without ghee)
• Naan made with lower fat milk (semi skimmed or skimmed) and/or low fat yoghurt. Use unsaturated oil instead of ghee/butter. Offer Peshwari or Kulcha fillings prepared without added oil.
Reduce the choice of less healthy options on
the menu such as:
• Deep fried Puri/Poori
•Poratha/Paratha
•Bhatura
• Keema and Paneer Naan/Nan
rapeseed oil, corn oil, sunflower oil).
Cook breads in in the oven (e.g. Tandoor) or
on a griddle pan, without the addition of oil or
butter/ghee.
Where possible, use wholemeal/whole-wheat
flour (e.g. brown atta) (in chapatti, roti, paratha
and puri)
When pan-frying paratha bread, use a small
amount of unsaturated oil (e.g. rapeseed oil,
corn oil, sunflower oil) instead of butter/ghee.
Potatoes
When cooking potatoes, steam or boil in a
minimal amount of water, rather than fry. If
boiling avoid adding salt to the cooking water.
Potato can be used to extend main course
curry dishes.
Avoid adding oil or butter/ghee, when
combining potato with other ingredients in
dishes such as Saag Aloo and Bombay Potato,
If chips are served use oven chips or choose
thick cut chips or potatoes wedges instead
of thin cut chips – they absorb less oil when
cooking.
If frying potatoes, pre-blanch in steamers
beforehand as this reduces the amount of
oil absorbed when frying. Ensure frying
temperatures are correct, (check the recipe/
packet or fryer instructions), as this will also
reduce the amount of oil absorbed. Use
unsaturated oils such as rapeseed, corn or
sunflower oils, olive oil is not suitable for deep
fat frying. Drain the oil off the chips and do not
pre-salt. Customers may wish to add their own
salt, and salt may be made available, but don’t
provide salt on customer tables.
Milk and dairy foods
Cream and Malai, butter /ghee are high in
saturated fat.
Replace butter/ghee with unsaturated oils e.g.
rapeseed oil, corn oil, sunflower oil, olive oil.
Use lower fat milks (e.g. semi skimmed milk,
1% milk and skimmed milk) in cooking.
Replace cream in dishes with semi skimmed
milk, low fat* yoghurt or low fat* fromage frais.
Use low fat yoghurt* in sauces, marinades and
Lassi.
Paneer cheese is high in fat. If paneer is made
in-house, use semi-skimmed milk and reduce
the amount of salt added. Try using only small
amounts of paneer and combine with generous
amounts of other vegetables like peas or saag.
Try using firm tofu in dishes instead of paneer.
It has a similar texture to paneer, but is much
lower in fat.
Beans, pulses, fish, eggs,
meat and other proteins
Offer a range of vegetarian main dishes, such
as vegetable curry/biryani and dishes with
lentils and chickpeas. Tofu and nuts also
provide good sources of protein in vegetarian
dishes.
Where suitable, add extra beans or pulses
into non vegetarian dishes as well e.g. Lamb
Haleem.
Include a variety of white fish (e.g. cod and
haddock), oily fish (e.g. salmon and trout) and
shellfish (e.g. prawns), in your menu. Steam,
poach, grill, oven bake (e.g. Tandoor) or stirfry in a minimal amount of unsaturated oil (e.g.
rapeseed oil, corn oil, sunflower oil).
If omelettes are served, include some finely
chopped vegetables in the omelette mix e.g.
peppers, mushrooms. If milk is added, use
lower fat milks such as semi skimmed milk, 1%
milk and skimmed milk. Fry in a non-stick pan
with a minimal amount of unsaturated oil (e.g.
Use lean meat where possible and cut visible
fat off meat such as lamb and beef.
Use lean/ lower fat minced lamb (e.g. for
Keema).
Oven bake (e.g. Tandoor), grill/ barbecue or
stir-fry red meats and poultry in a minimal
amount of unsaturated oil (e.g. rapeseed oil,
corn oil, sunflower oil).
When roasting/oven baking meat or poultry,
use a roasting rack to drain excess fat away.
Where possible, remove the skin from poultry,
such as chicken.
Skim off fat/oil floating on the top of curries and
meat soups. This rises to the surface of the
dish when left to stand.
Appetisers/starters/soups
Include healthier options on the menu such as:
• Soups (without cream or coconut cream) e.g. Dal/Dahl soup, Mulligatawny
• Baked/grilled poppadum (brushed with a little unsaturated oil (e.g. rapeseed oil, corn oil, sunflower oil).
• Grilled/steamed king prawns
• Sheek/Shami kebab with lean mince, baked in a Tandoor oven or grilled /barbecued
• Seafood or fish kebabs, grilled or barbecued
• Lamb chops with visible fat cut off and grilled or barbecued
• Tandoor chicken/ chicken tikka marinated in low fat yoghurt and baked in a Tandoor oven or grilled/barbecued
• Mixed salads (with low fat*/reduced** fat dressings served separately) or Desi salad with citrus dressing
• Prawn cocktail with plenty of salad and a low fat /reduced fat dressing served separately
Reduce the choice of less healthy options on
the menu such as:
• Coconut soups
• Deep fried bhajis
• Deep fried pakoras
• Deep fried samosas
• Deep fried poppadoms
• Puri (prawn/chicken)
• Fried garlic mushrooms/prawns
• Deep fried chicken wings
• Prawn cocktail with full fat dressing
Reducing fat
Limit the amount of deep fried appetisers
offered and grill, barbeque, bake (e.g. in
a Tandoor oven) or steam starters where
possible.
If frying use an unsaturated oil suitable
for deep frying (e.g. rapeseed oil, corn oil,
and sunflower oil). Use optimum frying
temperatures (look at the recipe/packet or fryer
instructions), as a reduced frying temperature
can lead to increased fat absorption.
Deep fried poppadum are high in fat.
Preferably grill or bake these. If deep frying,
use a suitable unsaturated oil (e.g. rapeseed
oil, corn oil, sunflower oil) and drain thoroughly
before serving. Allow customers to request/
order poppadum, rather than provide them free
or complimentary with meals.
When making Raita/Raitha, use low fat*
yoghurt and add extra vegetables e.g.
cucumber /onion /tomato. Lightly spice rather
than adding salt.
Main meals
Include healthier options on the menu such as:
Sauces prepared without ghee/butter and
only small amounts of unsaturated oil (e.g.
rapeseed oil, corn oil, sunflower oil, olive oil)
Sauces prepared without ghee/butter and
only small amounts of unsaturated oil (e.g.
rapeseed oil, corn oil, sunflower oil, olive oil)
Dishes with dry sauces and those based on
tomato:
•Balti
•Bhuna
• Dupiaza
• Jalfrezi
• Some Korai dishes (tomato based)
• Madras (tomato based)
•Methi
• Pathia/Patea (sweetened with fruit)
• Rogan Josh
•Vindaloo
Dishes based on lentils:
• Daal/Dhal
• Dhansak
Dishes based on Spinach:
• Saag, – Prawn/Chicken
• Saag Aloo
Other:
• Tandoori chicken
• Chicken tikka (not masala)
• Plain boiled/steamed basmati rice
• Steamed/boiled/grilled/oven baked fish/
shellfish
• Non-fried vegetable dishes (e.g. chickpeas, aubergine, spinach, okra, cauliflower)
Reduce the choice of less healthy options on
the menu such as:
Sauces containing full fat yoghurt, cream,
coconut cream:
•Korma
•Kashmir
• Madras (if creamed coconut is used)
• Makhani/Butter Chicken
•Malaya
•Masala
•Moglai/Moghul
•Pasanda
• Tikka Masala
Other:
• Battered and deep fried products
• Fried fish and shellfish
• Meat, fish or chicken prepared in Malai
• Fried paneer
• Fried (pilau) rice
• Rice cooked in coconut milk
Reducing fat
Offer dishes that are oven baked (e.g.
Tandoor), grilled/ barbecued, steamed, boiled
or stir-fried in a minimal amount of unsaturated
oil (e.g. rapeseed oil, corn oil, sunflower oil,
olive oil).
Ghee and butter are high in saturated fat.
Replace this with unsaturated oils (e.g.
rapeseed oil, corn oil, sunflower oil, olive oil).
Unsaturated oils are a healthier choice than
saturated fats, but, all fats and oils are high
in calories, so also reduce the quantity of oil
used.
Don’t fry vegetables (e.g.aubergine) before
adding to curries. Add raw vegetables to the
curry while it’s cooking.
Do not double/re-fry food as it increases fat
absorption further.
Battered and deep fried dishes contain lots of
fat. Offer a limited number of these dishes and
use an unsaturated oil that is suitable for deep
frying (e.g. rapeseed oil, corn oil, and sunflower
oil). Use optimum frying temperatures (look
at the recipe/packet or fryer instructions), as a
reduced temperature can lead to increased fat
absorption.
If you offer curries with creamed coconut,
replace this with a little reduced fat coconut
milk as this contains a bit less saturated fat or
preferably replace the creamed coconut with
semi skimmed milk, low fat* yoghurt or low fat*
fromage frais.
Reducing sugar and salt
Offer dishes that are oven baked (e.g.
Tandoor), grilled/ barbecued, steamed, boiled
or stir-fried in a minimal amount of unsaturated
oil (e.g. rapeseed oil, corn oil, sunflower oil,
olive oil).
Ghee and butter are high in saturated fat.
Replace this with unsaturated oils (e.g.
rapeseed oil, corn oil, sunflower oil, olive oil).
Unsaturated oils are a healthier choice than
saturated fats, but, all fats and oils are high
in calories, so also reduce the quantity of oil
used.
Don’t fry vegetables (e.g.aubergine) before
adding to curries. Add raw vegetables to the
curry while it’s cooking.
Do not double/re-fry food as it increases fat
absorption further.
Battered and deep fried dishes contain lots of
fat. Offer a limited number of these dishes and
use an unsaturated oil that is suitable for deep
frying (e.g. rapeseed oil, corn oil, and sunflower
oil). Use optimum frying temperatures (look
at the recipe/packet or fryer instructions), as a
reduced temperature can lead to increased fat
absorption.
If you offer curries with creamed coconut,
replace this with a little reduced fat coconut
milk as this contains a bit less saturated fat or
preferably replace the creamed coconut with
semi skimmed milk, low fat* yoghurt or low fat*
fromage frais.
Sauces, stocks and pickles
Some sauces contain high levels of fat, salt
and/or sugar. Ready-made (bought) sauces,
stocks and pickles can have particularly high
levels. Look for those that meet the salt targets
for salt content (see the ‘Eat Out Eat Well A
Guide for Caterers’). Stocks should contain no
more than 0.6g salt per 100mls (when made up
with water). Where possible make sauces and
stocks in-house and reduce the amount of salt
or sugar added.
Try to make sauces, stocks and pickles inhouse and reduce the amount of oil, salt and
sugar added. Commercial pickle (e.g. achar) is
high in salt, try making your own with less salt
and lemon juice or vinegar.
If sauces are made by adding extra ingredients
and herbs/spices to a readymade ‘base sauce’,
it is important that this base recipe is not high
in fat, sugar or salt. Check the ingredients.
Use an unsaturated oil ( e.g. rapeseed oil, corn
oil, sunflower oil, olive oil) instead of butter/
ghee, reduce the amount of oil used and do not
add salt.
Sauces containing full fat yoghurt, cream
and creamed coconut will be higher in fat
than tomato based sauces. Try using semi
skimmed milk, low fat* yoghurt or low fat*
fromage frais and reduced fat coconut milk
instead of full fat yoghurt, cream and creamed
coconut in ‘creamy’ sauces.
Replace cream and Malai with semi skimmed
milk, low fat* yoghurt or low fat* fromage frais.
When making sweet and sour sauces (e.g.
Pathia/Patea), reduce the sugar added and
where suitable try sweetening the sauce with
fruits rather than sugar.
Try replacing condensed/evaporated milk
with semi-skimmed milk, reduced** fat ‘light’
evaporated milk’, low fat* yoghurt or low fat*
fromage frais.
Limit the amount of sauce added to a dish and,
where possible, offer the sauce separately so
the customer can use as little or as much as
they like.
Avoid using artificial food colourings/ food dyes
to add colour to dishes, use turmeric, paprika
or tomato puree instead.
Desserts
Include healthier options on the menu such as:
• Fresh fruit
• Fresh fruit salad (made with 100% pure unsweetened fruit juice, not syrup)
• Canned fruits (e.g. lychees) in 100% pure unsweetened fruit juice
• Fruit sorbet (reduce the sugar added to
sweeten this)
• Low fat yoghurt with added fruit
• Kheer/Firni made with lower fat milk (semi skimmed, 1% milk, skimmed milk) and sweetened with fruits
Reduce the choice of less healthy options on
the menu such as:
• Deep fried fritters (e.g. banana/pineapple) in syrup
• Canned fruits in syrup
• Kulfi/Ice-cream
• Gulab Jamun/Rasmalai
• Kheer/Firni ( made with full fat milk, condensed milk)
Reducing fat and sugar
Desserts and puddings are often high in sugar
and fat. Avoid deep fried desserts and limit the
use of condensed/evaporated milk (try using
low fat* yoghurt or fromage frais*, or reduced**
fat ‘light’ evaporated milk).
In milk based desserts (e.g. Kheer) replace
condensed milk with lower fat milks such as
semi-skimmed milk, 1 % milk or skimmed milk.
Reduce the amount of sugar added and add
fruits to sweeten.
The sugar content of many desserts can
be halved without a detectable difference in
sweetness
(there are exceptions to this e.g. meringues) so
try experimenting.
Include fruit based desserts, such as fruit
salad, that include a range of fruit (e.g. lychees,
mango, and pineapple). Use canned fruit in
100% pure unsweetened fruit juice, rather than
syrup.
Drinks – hot
Offer fruit sorbet (reduce the sugar added to
sweeten this/ choose those lower in added
sugar/ reduced sugar varieties**) as an
alternative to Kulfi /ice-cream. Try offering
lower fat/ reduced fat ** ice cream.
Do not pre- sweeten drinks
Ensure a portion of fruit (fresh fruit or fruit
salad/ tinned fruits made/canned with 100%
pure unsweetened fruit juice) is cheaper than
the other desserts.
Drinks – cold/chilled
Provide tap water freely
If serving sweet Lassi, try using low fat*
yoghurt (or semi-skimmed, 1 % milk, skimmed
milk) and sweeten with fruit rather than sugar.
If serving Lassi with salt, reduce the amount of
salt added and use spices (e.g. cumin) instead.
Offer a range of low calorie (includes sugar
free) and no added sugar soft drinks. Low
calorie drinks are drinks containing not more
than 20kcal (80kj) per 100mls. No added
sugar drinks are drinks that have not had sugar
added to them as an ingredient (includes pure
100% unsweetened fruit juice and smoothies in
a 150mls serving size).
Offer pure 100% unsweetened fruit juice and
smoothies in a 150ml serving size. Fruit juice
and water mixes can also be included for
example a 200ml serving size, with 150mls of
100% pure fruit juice and added water.
If sugar sweetened drinks are sold, (consider
hot and cold drinks) the serving size should not
exceed 330mls.
Use semi skimmed milk/ 1% milk as standard
for all hot drinks. Offer skimmed milk as a
choice.
Provide low calorie sweeteners for customers
to add as an alternative to sugar.
Be aware that speciality coffees that are made
with sugar and topped with cream can contain
high levels of fat and sugar, If served, don’t
promote these options on the menu/ verbally
when customers are ordering after dinner
drinks. Offer spiced teas and herbal teas (e.g.
mint tea).
Children’s meals and smaller
portions
Have smaller portions available (at a reduced
price) for children and people with a smaller
appetite. This can help people to regulate
their intake, prevent over-eating / food being
wasted. Make sure there are smaller portions
of the healthier options available.
If there is a dedicated children’s menu, make
sure it contains the healthier menu options,
vegetables and fruit and only water, lower
fat milks (e.g. semi skimmed milk, 1% fat,
skimmed milk) and low calorie and no added
sugar soft drinks.
Healthier options for children’s menus could
include:
• Boiled rice mixed with peas/sweetcorn
• Chicken and vegetable curry with a mildly spicy tomato sauce
• Chicken tikka ‘dippas’ – slices/chunks of mildly spicy chicken tikka, with a pot of reduced fat yoghurt dip/mild tomato curry dip.
• Mini chapattis/mini plain naan
Display, pricing and
marketing
Include some of the healthier options in your
set menus.
At buffets/self-service counters include
healthier options and make sure there are
plenty of starchy foods available (e.g. boiled/
steamed rice, chapattis, plain naan), and
vegetable dishes. Promote the healthier
options by having information cards next to the
dish that state what it contains (e.g. ‘Chicken
Dhansak – A mildly spicy curry with tender
chicken pieces, lentils and pineapple’) See
note.
Try promoting the healthier dishes as ‘specials’
or ’dish of the day’, but do not increase the
price as this may put customers off.
If ‘Meal deals’ are available, offer the healthier
menu options for starters, mains and desserts.
In each meal deal include a starchy food,
vegetables and a portion of fruit***. If including
drinks, offer pure 100% fruit juice in a 150ml
serving size, no added sugar or low calorie
drinks or water
Make sure staff are aware of the healthier
options and promote them to customers.
Consider using some price promotions for the
healthier options (e.g. offer a portion of Chana
Saag (chickpeas and spinach) half price with
every order, or free with every order over £15).
Note: If providing information about the food
available, make sure any claims are correct
and not misleading (e.g. be cautious about
making claims such as ‘low fat’ if the dish has
not been assessed for nutrient content as this
claim is defined by law and must meet the
criteria to be legal).
Food allergies
A small number of people suffer from allergies
to food. In the UK, peanuts, tree nuts, sesame
seeds, milk, eggs, fish and shellfish are among
the foods that can most commonly cause
severe allergic reactions. For some people
minute quantities of allergenic ingredients can
have rapid and fatal effects.
Food businesses must comply with the
European Union ‘Food Information for
Consumers Regulation’ introduced in
December 2014. All food businesses need to
provide information about 14 named allergenic
ingredients used in food sold or provided by
them.
Please refer to the Eat Out Eat Well Award
‘A Guide for Caterers’ and https://www.food.
gov.uk/business-industry/allergy-guide/
allergen-resources for further allergen
information.
Definitions:
*Low fat- where the total fat content is 3g or
less per 100g of food product.
**Reduced fat/sugar- the food product contains
at least 30% less fat/sugar than the standard
product.
*** A portion of fruit for adults is 80g fresh/
canned fruit and 30g of dried fruit
seeds, milk, eggs, fish and shellfish are among
the foods that can most commonly cause
severe allergic reactions. For some people
minute quantities of allergenic ingredients can
have rapid and fatal effects.
Food businesses must comply with the
European Union (EU) ‘Food Information
for Consumers Regulation’ introduced in
December 2014. All food businesses need
to provide information about the allergenic
ingredients used in food sold or provided by
them.
Please refer to the Eat Out Eat Well Award
‘A Guide for Caterers’ for further allergen
information.
Key:
*Low fat- where the total fat content is 3g or
less per 100g of food product.
**Reduced fat- the food product contains at
least 30% less fat than the standard product.
Notes
Chinese restaurants
Adapting your menu
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