Tasty Tuesday – Even The Most Uninformed Can Cook Healthy Food

So that title pretty much sums up all of my culinary skills in a nutshell.

I have none YET I am still able to cook foods that are tasty, healthy and above all SIMPLE.

Please believe me when I say there is no hidden genius to my cooking, it is just a matter of taking the ingredients, preparing them and then putting them together before you cook and as I have said many time before, if I can do it then anyone can and therefore that should mean an end to processed foods in all of our diets…..

All we need do is add a little application to what we think we might want to eat and if the same unhealthy thing keeps coming to mind then look for a healthy version of that. I loved pizza. I have not eaten any since my operation but I have had my own healthy version “Spicy Chicken and Mozzarella Pizza” that I prepared myself and that gave me the same kind of buzz the one the delivery guy would bring. I loved a Chinese takeaway but again have not had one (apart from my chips curry sauce and egg fried rice issue of a couple of weeks ago) since my operation and if I want something Oriental, well I knock up my easy to make my “Thai Hot Prawn and Noodle Salad
Now if these two recipes are not proof of an alternative then I have no idea what is.

So today we continue the theme and make another one of my favourites the Indian takeaway – well I say Indian but to be honest, the sauce is a Sri Lankan recipe, but it’s so good I couldn’t resist.

Whoop Whoop!

So how do we do this and make sure it is healthy? Well the main part of an takeaway not being as healthy as it could be is due to the lovely fats they put in the food. Add to that all of the additives and bang, the health goes out of the window especially if you choose red meat instead of chicken or prawns. Well I hope that I can solve this with a reduced salt healthy curry paste from the Jay Curry Company and a recipe I have made up all on my own….. I usually do not use pre-made pastes as you guys know but on this occasion I believe that the best option available to me was most definitely this curry paste. It is made in a much more Artisanal way than other pastes, has a much healthier ingredient base and with reduced salts, fats and no artificial additives is a healthy base to any curry. Please do try to use this product if you can, I cannot recommend it highly enough.

Okay, lets make a healthy Curry and some Naan bread….



  • Jay Curry Paste* 60gms (Measure depends on heat and flavour)
  • 160mls Coconut Cream
  • 400mls Tin of Chopped Tomatoes
  • 150gms Chestnut Mushrooms – finely sliced 
  • Fresh mixed Bell Peppers – finely chopped
  • Olive Oil
  • 1 Large Onion – finely chopped
  • 2 Cloves Garlic- finely chopped
  • 2 Red Chili’s – De seeded and finely chopped
  • Skinless and Boneless Chicken Thighs 350gms
  • Serve with Pilau Wholegrain Rice


  • Gram Flour
  • Milk
  • Natural Yogurt
  • Olive Oil
  • Salt – 1 Teaspoon
  • Sesame Seeds – 1 Teaspoon
  • Sugar – 1.5 Teaspoon
  • Baking Soda – 1 Teaspoon


Curry Recipe:

Take the Chilis and de-seed the chop finely and likewise with the garlic. Dice the onion and as you do this, have some oil in a pan on the hob.


Then add to the hot oil.


And cook until the onion starts to brown.


At which point, add the chicken thighs and brown those off.


Whilst the chicken brown, chop the Bell Peppers and Chestnut Mushrooms.


Once chopped, take a large saucepan and place on the hob. Add two large spoonfuls of the curry paste (Jays Curry Paste if you have it or at least an equivalent or even a homemade version) to the pan.


To this then add the tinned tomatoes.


And the Coconut Cream.


Once the ingredients are in the pan,mix them together and start to warm them up.


Then add the Peppers and the Mushrooms.


Followed by the already browned Chicken, Onion, Garlic and Chilis.


Mix this together thoroughly, replace the lid and allow to simmer for an hour.


Once simmered for an hour, remove the lid and continue cooking until the curry sauce reduces down, keeping the flavour.


The Naan Recipe:

Take a bowl and add the Baking Powder, the Salt, the Sesame Seeds and the Sugar and mix up.


Then add the Gram flour. Stir well and de-cant into a bigger bowl.


Take the Yogurt, the Olive Oil and the Milk and mix together in the bowl.


Mix this week and then add to the flour mixture in the bigger mixing bowl.


Mix it well and add flour if a little soggy or milk if a little dry. Eventually knead it into a ball on the worktop with the help of some flour so it doesn’t stick.


Put in a bowl, cover with clingfilm and then leave in a warm place to rise for about an hour. It should come out looking a lot bigger!


Break a couple of pieces off, roll into small bowls and then flatten out into the shape of a Naan. Place on a tray and then put in a hot oven.


Finally serve the Curry with some Pilau Rice and a Naan bread on the side.


Eh, Voila!!

And believe me when I say it really is a gorgeous curry, even if my Naan’s were a little on the hard side!

*Now ordinarily I would have all of the individual ingredients used for the curry paste but when the paste is this good and this healthy it seems daft to replicate it. If you are not in an area they will ship to then maybe you could make the paste yourself with these ingredients: Curry powder, Garlic, Ginger, Chilli, Onion, Cardamom, Lemon grass, Cloves, Salt, Curry Leaves, Rampe, Vegetable Oil, Mint and Vinegar.

FOOD DIARY: Sunday 27th September 2015

Qty Measure Food Calories (gr) Protein (gr) Carbs (gr) Fat (gr)
Breakfast  1  Small  Flapjack  244  3.1  29.9  11.9
 1  Large  Burger King Fries  236.67  2.49  34.6  10.4
Lunch  1 Small Bowl Quinoa and Greek Feta Prawn Salad  198 25  13  7.9
Dinner  1  150gms Marinated Chicken Tikka Breast  172  35.5  1.2 2.7
 1 100gms Baby Pearl Potatoes  79  1.7  16.1  0.3
 1  100gms Chestnut Mushrooms in Piri Piri and Chilli Sauce  35  2.5  5  0.25
Snacks  1  Mini  Mini Magnum – Hazlenut  169.8  2  15.6  10.8
 2  400mls  Tea  11.8  0  0.8  0
 1  350mls  Phd Diet Whey Protein  182  34  5.5  2.8
 1  400mls  Phd Recovery Drink  290  23.04  46.1  0.96
Totals  1618.27  129.33  167.8  48.01
Water  2  600mls  Mineral Water  0  0  0 0

So the food on Sunday was appalling to be honest. It started badly with Flapjack and got worse with a portion of Fries from Burger King. I have no idea what came over me. A rush of blood to the head and all of my hard work was undone in one fell swoop. I know you live and learn but my word, you would have thought I would learn something by now. Still there was some good food choices in there as the day went on but I was still kicking myself for my earlier transgression…. Unfortunately when you are a Bariatric patient you plan your food quite carefully otherwise it goes to waste, so when you are out and fall down you don’t necessarily avoid more of the same in your next meal because you have already prepared it. Sounds daft I know but its the truth…!

No Gym or Map My Walks from yesterday due to the rest day but even though it was a rest day there was still three walks for his lordship to insure I got peace and quiet for the evening. This equated to a decent steps total of 16,216 on my Jawbone Up2 so I was pleased with that.


Today I will be back at the gym and trying a power walk again so hopefully there will be plenty to see when you tune back in.

‘Till tomorrow,

Stay out of the fridge.

12 thoughts on “Tasty Tuesday – Even The Most Uninformed Can Cook Healthy Food

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