Sayur lodeh is everyday cooking in Central Java, made in big pots in Solo and Semarang kitchens and ladled over rice, with lontong rice cakes at Lebaran, or alongside opor and sambal goreng on festive tables. It's soupy rather than thick: a fragrant broth of coconut milk, galangal, lemongrass and lime leaf that carries chunks of aubergine, long beans, chayote and sweetcorn, plus tempeh and tofu to make it a meal. The flavour is mellow and slightly sweet, so the heat comes from sambal on the side. Chef's tip: keep the pot at a gentle simmer once the coconut milk goes in and stir now and then — a rolling boil splits the coconut milk into oily curds.
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A low-calorie version of the tea-time puri: wholewheat dough flavoured with fresh fenugreek, cumin, chilli and turmeric is rolled thin and baked until crisp and golden instead of being deep-fried. They keep for a couple of weeks in an airtight tin, ready for snacking with tea.
Pudas are thin savoury pancakes. These low-calorie ones are made from rice, maize and wheat flour mixed with crumbled paneer, spinach, fenugreek and coriander and a fresh paste of onion, chilli, mint, garlic and ginger. The moisture in the vegetables and paneer is enough to bind the dough, so no ghee, oil, yogurt or water goes into it. Cook on a griddle with just a little oil and serve with tea, or with plain yogurt and pickle.
A crunchy, nourishing low-calorie salad of peppery watercress, fennel and Chinese cabbage, scattered with sunflower, pumpkin, linseed and sesame seeds, flaked almonds, raisins and dried apricots, then dressed with sesame oil, balsamic vinegar and a touch of honey. Serve as a light lunch or a side.
A wholesome, low-calorie twist on khichdi, using bulgar wheat in place of rice. Husked green gram lentils and bulgar cook in the pressure cooker with peas, cauliflower, potato and onion, tempered with a little ghee, cumin and whole spices. Soft, comforting and filling; serve hot with banana raita or plain yogurt.
A high-protein, low-calorie uppma made with soya granules instead of semolina. The soaked soya is tossed with grated carrot, cabbage, onion, ginger and green chillies over a crackling tempering of cumin, urad dal and asafoetida, then finished with lemon and coriander. Serve hot for breakfast or a light supper.
A hearty but light one-pot stew from the book's Low calorie section: sweet potato and chickpeas simmer in grated tomatoes and tomato paste with onion and garlic, spinach is wilted in at the end, and a spoonful of miso (made from soya beans) adds a deep savoury flavour. Uses only a teaspoon of oil. Serve straight away with bread or rice.
A light, low-calorie chocolate mousse with no eggs or cream: silken tofu is blended with banana, tahini dip and a little honey, then grated chocolate is whizzed in for flecks of flavour. It takes five minutes to make; chill in glasses before serving.
A naturally sweet, fat-free fruit compote: dried apples, prunes, apricots, raisins and sultanas soak overnight in apple juice with cinnamon and lemon rind, then simmer gently until plump and glossy. Serve hot or cold, on its own, with yogurt or over porridge.
A light, eggless and butter-free cake made with self-raising flour, cinnamon, light muscovado sugar, apple juice and a little sunflower oil, studded with juicy cranberries and diced apple and baked in a ring mould. Drizzled with warm cranberry jam and decorated with apple slices, it looks festive and is low in fat.
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