Tarka dal

If this dish is not sour enough for you, add a squeeze of lemon juice. If you are a garlic lover, you can add another two cloves of garlic. Serves four to six.

Timings

Preparation time: less than 30 mins

Cooking time: 1 to 2 hours

Ingredients

• 250g/9oz chana dal (yellow dried split peas), rinsed until the water runs clear
• 1 litre/1¾ pints water
• 3 tbsp vegetable oil
• 1 tbsp cumin seeds
• 1 small onion, chopped
• 3-4 whole green chillies, pricked with a knife
• 2cm/¾in piece fresh ginger, peeled and cut into thin strips
• 3 garlic cloves, peeled and left whole
• 3 tomatoes
• ¾ tsp ground turmeric
• ¾ tsp garam masala
• 1½ tsp ground coriander
• salt and freshly ground black pepper
• handful chopped fresh coriander leaves
• Method

1. Place the lentils and 900ml/1¾ pints of the water into a pan, stir well and bring to the boil. Skim off any froth that forms on the surface of the water with a spoon. Cover the pan with a lid and reduce the heat to a simmer. Simmer, stirring regularly, for 35-40 minutes, or until the lentils are just tender, adding more water as necessary.

2. When the lentils have cooked through, remove the pan from the heat and use a whisk to break down the lentils. Set the mixture aside to thicken and cool.

3. Meanwhile, heat the oil in a pan over a medium heat. Add the cumin seeds and fry for 20-30 seconds, or until fragrant.

4. Add the onion, chillies and ginger and fry for 4-5 minutes, or until golden-brown.

5. Blend the garlic and tomatoes to a purée in a food processor. Add the purée to the pan and stir well to combine.

6. Add the ground spices and 100ml/3½fl oz of water to the pan and stir well to combine. Season, to taste, with salt and simmer over a medium heat for 15-20 minutes, or until the oil from the sauce has risen to the surface of the sauce.

7. Add the cooked lentils to the sauce and stir well, adding more water as necessary to loosen the mixture. Bring the mixture to the boil and season, to taste, with salt and freshly ground black pepper. Stir in the chopped coriander just before serving.

Plum tomatoes are too sweet for this recipe. You need to use well flavoured vine tomatoes or even just supermarket tomatoes, which I normally find too sour for salads.

12 eco-health tips

By Anita Naik, author and health journalist

We all want to look and feel great, but is your daily routine taking its toll on the planet? We look at 12 of the worst offenders and suggest eco-friendly alternatives.

Brushing your teeth

For good oral hygiene, dentists recommend changing your toothbrush every three months (more if you’ve had a nasty cold). But with an average of four per person thrown away each year, ditched plastic toothbrushes add up to 4,389 tonnes of waste in the UK.

Eco solution
Buy a reusable toothbrush. You replace the head, but the handle can be reused again and again. Try the Monte Bianco range, £2.45 from www.ecotopia.co.uk

Flossing your teeth

Dentists say flossing is vital for healthy teeth and gums, but three million miles of the stuff ends up in our sewers every year, taking hundreds of years to biodegrade.

Alternatives also have their drawbacks. Floss picks may cut down on the amount of floss needed, but the handles mean more petroleum-based plastic ends up in landfill. Electric flossers also waste electricity, while natural silk flosses may be biodegradable, but the processing they go through isn’t eco-friendly.

Eco solution
The new Dentek Natural Floss Pick is the first 100 per cent biodegradable and recyclable floss pick. The handle is made of starches from sustainable crops so it decomposes in less than 180 days. The floss is made of polyethylene, which is recyclable. On sale from November in Sainsburys, £3.49 for 50 flossers.

Using cotton wool to cleanse skin

Cotton wool pads are a daily essential in most skincare regimes, but cotton is one of the most heavily sprayed crops, using approximately a quarter of the world’s insecticide. The plastic stems of cotton buds means they are not biodegradable.

Eco solution
Use washable organic muslin face cloths, which are great for the skin too. You can also buy organic biodegradable cotton buds with paper stems: www.ethicalsuperstore.com

Using toiletries and make-up

Taking care of our appearance is good for our self-esteem, yet studies show we use around 10 products a day to beautify ourselves that contain as many as 126 ingredients and chemicals. Our love affair with cosmetics and toiletries is a massive factor in 'beauty pollution', contaminating our rivers and wildlife.

Eco solution
As well as checking that products don't contain parabens, phthalates and GM additives, your best bet is to opt for a reputable organic range that by law must be free from the most damaging chemicals. For certified ranges, visit www.soorganic.com

For hand soap, try an organic soap that's free from artificial colour, fragrances, synthetic preservatives and parabens.

Taking a daily vitamin supplement

Around 10 million people in the UK take daily dietary supplements that boost nutrient intake. The bad news is the majority of supplements are packaged in high-density plastics to preserve the nutrients, and many of these can’t be recycled.

Eco solution
Buy brands that use glass containers because they can be easily recycled. Viridian operates a re-use scheme and gives a 25p refund on bottles returned to the place of purchase. Available at health food stores nationwide.

Drinking two litres of water a day

Good for your skin and body, but bad for the environment if this means reaching for a plastic bottle. In 2006 we drank 2,275 million litres of plastic bottled water. Plastic bottles are made from petroleum and take up to 450 years to decompose.

Eco solution
Turn on the tap. UK tap water is safe and has to meet stringent quality standards. If you live in a hard water area and are put off by the taste, filter and chill your water first.

Eating five portions of fruit and vegetables

We're constantly being encouraged to eat more fruit and vegetables, but much of it is grown with pesticides, imported and then wrapped in plastic packaging.

You may think organic is the natural eco-friendly choice, but 40 per cent of organic produce is imported into the UK every year. Buy just 10 imported products and your basket could have food miles averaging around 241,000km – think of the CO2 emissions from that.

Eco solution
Buy seasonal produce from local farmers' markets. Speak to the farmers there, too. Many small producers practice organic farming, but haven't paid for official certification from the Soil Association.

If you don't have a farmers' market near you, check the country of origin label for fruit and veg in the supermarket aisles. Stick to British produce, buy loose items and avoid those clear plastic bags.

Using household cleaners

Keeping our homes clean is a must, but taking into account the chemicals involved and their over packaging, household cleaners aren't always kind on the environment. Many of us like antibacterial products, but the jury's still out on their effectiveness. Some studies have found they don't kill any more bacteria than regular soap.

Eco solution
Go natural with your cleaning. Use white wine vinegar or bicarbonate of soda mixed with water to dissolve household grease and dirt.

Disposable wipes such as Method's non-toxic wipes are better than an ordinary kitchen cleaner because they are biodegradable and the packaging is recyclable. However, an eco-friendly cleaner such as those from Ecover used with a cloth is a cheaper option and will last longer, too. Both ranges can be found in most supermarkets.

Going to the gym

Most of us need to exercise more, but with their air conditioning, bright lighting, exercise machines and laundry demands, gyms are energy-hungry places. And with many people driving to get there, meeting your weekly exercise limit can be far from eco-friendly.

Eco solution
Use public transport to get to the gym, or incorporate the walk there and back as part of your warm up and cool down routine. Outdoor exercise such as walking, running and cycling are green alternatives to gym membership.

Or try a green gym run by BTCV, a charity for conservation volunteers. There are 95 projects across the country that encourage people to get fit while doing something constructive for the environment: www2.btcv.org.uk

Eating fish

Eating fish is a great way to cut down on red meat, one of the risk factors identified for bowel cancer. Oily fish is also the best source of omega-3 fatty acids, which can protect against heart disease.

But according to the United Nations, more than half of all fisheries worldwide are being fished beyond their maximum biological capacity: cod, salmon and tuna are particularly at risk.

Eco solution
There are more than 200 certified eco-friendly fish products in supermarkets that come from sustainable sources. Before you buy, make sure your fish has the MSC (Marine Stewardship Council) eco-label.

Drinking milk for healthy bones

A diet rich in milk and milk products is thought to reduce the risk of the brittle bone disease osteoporosis, but more than 100,000 tons of plastic waste in the UK each year comes from milk containers.

Eco solution
Look for milk in a recyclable plastic bag with reusable jug from Sainsbury’s or the new Green Bottle found in ASDA. It's a mainly cardboard container that has a carbon footprint 48 per cent lower than a standard plastic bottle. Otherwise, make sure you recycle your plastic milk bottles.

Lighting candles to relax

Candles may help to create a relaxing atmosphere and lower your electricity usage, but most wax candles are made from petroleum residues.

Petrochemicals and their by-products are known to cause an array of health problems including asthma. When burned, they can also leave pollutants such as formaldehyde and acrolein in the air inside your home.

Eco solution
Try soy, beeswax or vegetable-based candles that are smoke-free and biodegradable.

Healthy menu choices when eating out

By Carina Norris, registered nutritionist

Whether it's an office party or a celebration with friends, you don't have to ditch your healthy eating plan every time you eat out. Instead, become a menu master and learn to pick out the healthiest choices.

We look at six favourite cuisines and give tips on courses and drinks to show you how you can enjoy a good meal without breaking the calorie bank.

Traditional British

Traditional food can be nutritious with plenty of vegetables and slow-cooked stews. But opt for meat-heavy dishes with lots of pastry and buttery mash, and you'll end up overloading on calories and fat.

Order

• Traditional roast dinner: choose turkey or chicken, avoid the skin and switch roast spuds for boiled potatoes or baked wedges. Go easy on the stuffing and sauces.
  
• Grilled salmon or white fish with vegetables, salad, new potatoes or plain baked potato.
  
• Venison or pheasant casserole.
  
• Turkey, lean ham, beef or grilled fillet steak with salad.

Avoid

• Roast goose.
  
• Roast or fried duck, particularly with sweet fruity glazes.
  
• Lamb shanks because they're high in fat.
  
• Fried fish.
  
• Giant-sized steaks.
  
• Chips, roast potatoes, potato dauphinoise and even mash because it generally has added butter and cream.
  
• Meat pies and pasties.

Top tip
Steer clear of anything described on the menu as hearty, farmer's or traditional country fare - that's generally the code for a day's worth of calories on a single plate.

Chinese

Chinese cooking uses lots of fresh vegetables flash cooked in a wok so they retain their nutrients. However, some dishes can be oily with thick sweet sauces. Ask for only a little soy sauce to be added during cooking to keep salt levels down.

Order

• Steamed, stir-fried or grilled fish, prawn and chicken dishes.
  
• Stir-fried vegetable dishes, perhaps with bean curd (tofu).
  
• Steamed dim sum.
  
• Hot and sour dishes.
  
• Clear soups.
  
• Boiled rice and noodles.

Avoid

• Deep fried or battered dishes, eg spring rolls, crispy noodles, prawn crackers and fried seaweed.
  
• Duck, poultry and chicken dishes that come with the skin on.
  
• Sticky ribs because they're high in sugar and fat.
  
• Pork balls and sweet and sour dishes with meat that's been battered and fried.
  
• Fried rice.
  
• Sweet and sour dishes.

Top tip
Steer clear of dishes described as crispy or sizzling - they're likely to have been deep fried.

Indian

Indian food uses lots of vegetables, pulses and health-giving spices such as turmeric, cinnamon and cumin. However, it's easy to get carried away with heavy naan breads and buttery chicken.

Order

• Chicken, fish, prawn and vegetable curries with tomato-based sauces.
  
• Dhal, a lentil-based dish.
  
• Dishes cooked in a tandoor oven, such as tandoori and tikka dishes - but avoid those that include a high-fat sauce.
  
• Vegetable dishes.
  
• Chapatis.
  
• Raita, a yogurt and cucumber dip.
  
• Plain boiled rice.

Avoid

• Fried starters such as bhajis, samosas and pakoras and poppadoms.
  
• Curries and main courses with creamy sauces, such as tikka massala and kormas.
  
• Naan bread; peshawari naan also has added sugar.
  
• Fried rice and pilau rice.

Top tip
Traditional Indian dishes are cooked in ghee (clarified butter), so don't go overboard. Only order a few dishes at first and then get more if you need them.

Thai

Sweet, salty and spicy all at once, Thai food is full of flavour. Thai curry paste of ground chillies, garlic and spices with coconut milk is used as a calorific base for curries, so opt for lighter dishes.

Order

• Steamed dim sum.
  
• Steamed or stir-fried dishes.
  
• Grilled or steamed fish, poultry and fish.
  
• Boiled or steamed rice.
  
• Hot and sour soups.
  
• Steamed dumplings.
  
• Mussels or scallops in garlic and herb broth.
  
• Thai noodle salads.

Avoid

• Thai curries and dishes cooked with coconut cream.
  
• Satay dishes with their high-fat peanut sauce.
  
• Any deep fried dishes such as whole fish, spring rolls, prawn toasts and crispy noodles.
  
• Coconut or fried rice.

Top tip
If you must have a creamy curry, consider sharing one with a fellow diner, along with a second lighter dish.

Mexican

Mexican food includes plenty of spicy salsas, flat pancake fajitas and lots of fillings. Opt for plenty of vegetables and watch out for dishes smothered in sour cream and melted cheese.

Order

• Chicken fajitas or bean burritos.
  
• Black beans or pinto beans.
  
• Pasole, a hearty stew.
  
• Soft tortillas and soft tacos because they're baked, not fried.
  
• Grilled fish.
  
• Plenty of salsa and salad.

Avoid

• Crunchy tortilla or taco shells because they're deep fried.
  
• Refried beans because they often include cheese and are high in fat.
  
• Chimichangas, chalupus, taquitos and burritos because they are all fried.
  
• Enchiladas because they are often loaded with cheese.
  
• Cheesy and creamy dips, eg guacamole and sour cream.

Top tip
For a starter, order a soft tortilla and salsa rather than tortilla chips. Just tear up the tortilla and dip it.

Italian

Italian food at its best is rustic fare with flavoursome ingredients like tomatoes, garlic, fish and olive oil. But choose badly, and you could end up with a heavy pizza base laden with too many fatty toppings.

Order

• Thin and crispy pizzas topped with lean meat, fish, prawns, tuna and plenty of vegetables. Ask for only a little cheese.
  
• Pasta with tomato-based sauces.
  
• Grilled fish or chicken dishes.
  
• Traditional country stews.
  
• Vegetable based soups.

Avoid

• Stuffed crust and deep pan pizzas.
  
• Pizza toppings that include pepperoni and other processed meats, meatballs or extra cheeses.
  
• Dishes with creamy pasta sauces like carbonara and lasagna.
  
• Garlic bread or focaccia.
  
• Risotto.
  
• Dishes that include the words 'fritto misto' - it will be battered and deep fried.
  
• Italian spicy sausages because they are high in fat.
  
• Dishes with pesto sauces because they can pack almost 100 calories in a tablespoon.

Top tip
Restaurants often use huge plates and pile on the pasta because it's cheap. Your portion could be 450g - the recommended serving size on most store-bought packets is a third of this!

Starters and desserts

Be wise and skip the starter if you can. If not, keep it simple or munch on a plain roll while you are waiting for your main course to arrive. Pass on the butter and dipping oil if it’s offered.

Don't order a starter if you know you'd rather have a pudding. Opt for lighter fruity desserts and ask for custard and cream on the side. If you can't resist a decadent dessert, share it with a friend.

Order

• Salad starters, but ask for the dressing to be served separately.
  
• Grilled fish or prawns.
  
• Clear soups.
  
• Stuffed baked apple.
  
• Baked or poached fruit with yogurt or fromage frais.
  
• Sorbet or frozen yogurt ice cream.

Avoid

• Any starter described as fried or crispy.
  
• Creamy pasta starters.
  
• Garlic bread.
  
• Crème brulee and pannacotta.
  
• Cheesecakes and trifles.
  
• Sticky toffee pudding.
  
• Chocolate fudge cake with hot chocolate sauce.
  
• Carrot cake because of the cream cheese icing.

Top tip
The golden rule: if you want to keep control of the calories, choose wisely and settle for just a main course. Order first so you’re not swayed by other people's choices. Every extra course you have only equals more calories.

Drinks

We're all liable to drink too much at a big dinner and shared bottles of wine are the norm. Politely refuse if waiting staff try to top up your glass. Start with a soft drink and order tap water for the table.

Order

• Soda water with a splash of cordial or fruit juice.
  
• A glass of red or white wine, but watch the size of the glasses - many used in restaurants can be 250ml or even more.
  
• A glass of lager or pilsner.
  
• Your drinks 'on the rocks' - as the ice melts, it dilutes the alcohol.
  
• Spirits with a low-cal mixer to dilute the alcohol.

Avoid

• Premium beers and vintage ciders because they have a high alcohol content.
  
• Creamy liqueurs.
  
• Cocktails because they are individually mixed, so judging the alcohol content can be difficult.
  
• Irish coffee (or any liqueur coffee) for the cream and sugar.

Top tip
Alternate your alcoholic drinks with a glass of water or a low-cal non-alcoholic drink.

At The Café
In general, the food on offer in cafes and takeaways is likely to be higher in saturated fat than the food you eat at home.

Don’t be afraid to ask about the ingredients and cooking methods. If they are proud of the food they offer, they will be more than happy to advise you.

If you have a soup, choose a vegetable based soup and avoid creamy versions such as mushroom or chicken.

Choose a baked potato (no butter) with baked beans, tuna (without mayonnaise) or cottage cheese. Watch out for too much cheddar cheese, coleslaw and rich meat sauces.

Enjoy a scone with jam (no butter) rather than a fresh cream cake or bun At The Burger Bar Grilled chicken, fish or vegetarian burgers are better than a hamburger.

If you insist on having fries, either have a small portion or share with a friend. Instead of a high fat milk shake, have a fruit juice or sparkling water.

At The Indian Restaurant
Choose a Chapati or plain naan bread. Avoid breads made with fat such as Peshwari, Paratha and Puris. Ghee the Indian cooking fat is similar to butter in its saturated fat.

Have drier dishes such as Tandoori, Kara and Bhuna. Avoid creamy dishes such as Korma, Masala and Dhansak.

Watch out for the ghee used in Dupiaza, Madras and Vindaloo. Have boiled rice instead of Pilau, Biriani or fried rice.

Other places to eat
In Chinese food have won ton soup instead of pancake rolls. Choose stir fried dishes. Go for plain rice or noodles and avoid fried rice, prawn crackers or sesame prawn roll.

You will also find information on Italian and Mexican restaurants as well as how to prioritise foods at home.

The Action Desk team have copies of the wallchart, so if you would like to receive one, give us a call.