Busting desi food myths, redefining healthy-eating and celebrating Indian cuisine.

Set of Indian food cooking ingredients. Traditional Indian assorted spices and herbs. Curry, turmeric, cardamom, garlic, pepper, cilantro, cinnamon. Preparing exotic meal. Top view, close up

You may recall professor and author Tom Nichols, who was caught into a kerfuffle after deeming all Indian desi food as “terrible”.  Needless to say, Twitter went into a justifiable meltdown. Majority questioned if his determination of a centuries-old, widely-loved cuisine was based on a few underwhelming experiences. Some asked if he considered Indian cuisine to be “unhealthy’, and therefore used a stronger adjective to express his opinion. The latter gave birth to another question: Is Desi cuisine unhealthy? 

What Is Healthy Eating?

Nutrition is important for everyone. Eating healthy is an excellent way to achieve physical and mental fitness, alongside regular exercise. Consuming a well-balanced diet consists of many nutrients our bodies need to remain active and agile. These include protein, carbohydrates, fat, vitamins, minerals, and let’s not forget water. 

This is the more generic definition and guideline for eating healthy. Yes, the above-mentioned nutrients are incredibly important and must be part of healthy eating patterns. However, there is no right or wrong way to healthily consume them. For example, we all understand how nutrient-dense broccoli is. But is boiling the only correct way to ingest it? The short answer is no. Contrary to popular belief, Desi broccoli can be fashioned in a variety of robust ways, such as sabzi, tarkari and tikka, to name a few. 

Food is very personal for people; it’s an expression of their culture and identity. We eat not merely to nourish our body – but also our life. It also presents an opportunity to pass down cultural teachings to new generations. 

The reality is, the mainstream dietary messages we see endorsed in public health policy, research, guidelines, and media target affluent white consumers – undeniably excluding ethnic groups, who do not identify with such narratives. Why are we surprised then by the state of health disparities?

pan of Indian vegetable curry on a grey backdrop

It is important to remember that each individual’s journey towards wellness and healthy-eating is different and incomparable. Similarly, no two healthy food items can be consumed in the same manner. Such atypical belief systems can be damaging to pluralistic, multicultural societies. 

Not All Desi Food Is “Indian”:

As popular as Desi food is, it can also be widely misunderstood. It’s also unfairly categorized as “Indian”, despite seven other culturally rich countries existing in South Asia. Yes, India is the largest and most populous country in the region, however; food also provincially varies within the country, according to regional differences, diverse cultures and multiple languages. 

It is easy to look at South Asian food and assume that it is soul-destroying oily, rich and fatty. This gives birth to a common misconception: Subcontinental cuisine is unhealthy, and ultimately leads to clogged arteries and Type 2 diabetes. Complaints often range from it-is-too-time-consuming to I-can’t-handle-the-spices. 

Just like other world cuisines, desi food is extremely diverse. As mentioned earlier, there are eight countries in the region, with over 200 sub-regions and over a thousand languages. How can we possibly fit them under the banner of authentic “Indian Food”?

An Indian food platter of a variety of desi food dishes arranged in a circular fashion.

Is Desi Cuisine Unhealthy?

South Asian food has evolved over three thousand years. It is a symbol of rich culture, diverse heritage and fascinating history. Cooking Desi food is a beautiful art of blending spices and honing them to perfection. 

Some of these include turmeric, ginger, garlic, green chillies and cinnamon which possess medicinal and healing properties as emphasized by Ayurvedic Medicine. Traditional Desi cooking also emphasizes on preparing the meal from scratch, and highlights the importance of using fresh ingredients. The idea is to promote wholesome food and lesser consumption of preservatives/ultra-processed items. 

A traditional Desi meal also includes carbohydrates, proteins, fats and fibre – the necessary elements for a well-balanced meal. Different spices are used to whip up a delicious traditional meal, however; these are not what make the dish spicy. Chillies/chilli powder merely add heat to food and can be used less, or omitted completely according to individual preferences.

Another common myth is that South Asian food is fatty. This is where the line between ingredients and individual lifestyle is blurred. The healthiness of a Desi meal is purely dependent upon its preparation and individual portion control. Was the daal cooked in a few teaspoons of oil or an entire tub of ghee? Were the ladoos prepared in six tons of sugar or a single piece of gur? Is Hameed Chacha eating three slices of shahi tukras instead of a few healthy bites? Desi eating patterns become healthy or unhealthy according to how the food is cooked and consumed. 

bowls of desi food dishes (indian cuisine) on a wooden table with naan bread

The same example can be applied to other countries. Too much cheese on a pizza might be considered unhealthy by Italians. Excessively drinking hot chocolate with whipped cream could be labelled as unhealthy in North America. And overuse of soy sauce may be frowned upon by the Chinese, since it is high in sodium which is associated with an increased risk of high blood pressure. That does not mean that either of the aforementioned items aren’t enjoyed in moderation. In fact, some regard Italy as the birthplace of various “sinful” meals. Yet, it is home to some of the longest living populations in the world. This is because healthy fats, fresh produce, less preservatives, and mindful eating all help contribute to good health and longevity.

All these myths sometimes even encourage South Asians to adopt a Western diet. We forget it’s the unhealthy lifestyle and lack of mindfulness that often leads to chronic diseases, and not presiding ingredients. 

Healthy Indian Cuisine:

Desi food and meals are diverse in not just preparation, but also in flavour. Many recipes are plant-forward and vegetarian in nature, however; it would be wrong to assume that non-vegetarian meals aren’t cooked healthily. For example, my Desi meal plan is the perfect blend of plant, chicken and fish-based recipes. It offers a mixed variety of greens, grains, legumes, poultry, fish and fruit – all necessary for a nutrient-dense, well-balanced diet. 

Desi Recipes You May Like:

masala chai tea cup and saucer with a teapot in the background surrounded by plants and spices.

Vegan Masala Chai (No Added Sugar!)

Masala chai is the quintessential Pakistani/Indian hot brew, made with strong black tea and spices. My homemade version is vegan and a pick-me-up like no other; it's rich and milky, and contains no added sugar. Piping hot and naturally sweetened with a date, it's brewed with a spice blend that's fragrant and not overbearing. Learn how to make this authentic masala chai recipe — it will leave an impression.
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Two bowls of yellow daal topped with squash and limes wedges placed on trays

Mung Daal with Roasted Butternut Squash (Vegan)

This recipe for roasted butternut squash daal is made with split yellow lentils(mung daal). It's thick, creamy, and filled with authentic South Asian flavours.
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bowl of indian butter chicken on a black tray with white rice on the side placed on top of a decorative shawl flat lay

Indian Butter Chicken Recipe (Instant Pot)

Easy Indian Butter Chicken recipe cooked in 30 minutes. Cubes of chicken breast marinated in garlic and spices – cooked in a rich and creamy butter chicken masala. With only a dash of butter and less cream – it's packed with flavour! Learn how to make restaurant style butter chicken in minutes – in your instant pot.
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vegan Shepherd's pie in a white baking dish topped with fresh parsley with a portion served in a plate

Vegan Shepherd’s Pie

A family-friendly and satisfying Vegan Shepherd's Pie recipe gets an Indian twist. Loaded with flavour-packed green lentils simmered in a tomato sauce infused with traditional South Asian spices, and topped with velvety mashed potatoes. Heads up, it's so Desi~licious that you'll want more than one helping!
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bowl of egg oatmeal breakfast topped with mange tout and lemon slices

20-Minute Masala Egg Oatmeal Breakfast

Looking for easy and healthy breakfast ideas? Take your oatmeal to the next level with my savoury Masala Oatmeal Breakfast recipe – featuring eggs. It's the ultimate busy-bee brekkie, bursting with nourishing heart-healthy ingredients. A creamy, rich amalgamation of rolled oats, onion, peas and tomatoes. All mixed with eggs, chillies and cilantro, and infused with traditional South Asian spices to create a spicy and Desi~licious breakfast. 
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overhead image of a bowl of mashed eggplant topped with olives, chillies and a lemon slice.

Oven-Roasted Baingan Bharta (Indian Eggplant Recipe)

This oven-roasted recipe for Baingan Bharta (Indian eggplant) is a nourishing dish of mashed eggplant, simmered stovetop in a thick tomato-pepper sauce. If you're on the hunt for a healthy Indian recipe — with less oil, spices, and salt — this is it! Enjoy with roti, quinoa, or lettuce cups. 
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peeking through plant leaves overlooking a tray of yellow-coloured rice topped with fish fillets and garnished with mint.

Haddock Fish Biryani – Easy To Follow!

A mouthwatering fish biryani (traditionally known as machi biryani) to complement any celebration! It's a layered Basmati rice dish made with spicy haddock fish fillets and uses the "dum" method to create a truly unique and flavourful meal. This recipe is protein-rich and packed with fibre, using less oil and lots of tomatoes and pepper to create a nutritious recipe.
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plate of quinoa pilau with tomato, water and empty plates and forks on the side

Vegetarian Quinoa Pilau Recipe

Inspired by the traditional rice pilau, this enticing and super-healthy gluten free Vegetarian Quinoa Pilau Recipe, aka "qui-lau" is bursting with flavour, and so simple to pull off. Infused with the aroma of cumin, coriander and garam masala, this recipe is one you will want to add to your repertoire. Satisfying and finger-licking good!
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An oven tray with two cooked spaghetti squash halves filled with chickpea and greens curry topped with a lemon slice and red chillies.

Chickpea-Curry Stuffed Spaghetti Squash (Vegan)

This recipe for oven-bakedstuffed spaghetti squashis filled to the brim with aflavourful vegan chickpea-kale curry. Recipe uses canned chickpeas for easeand convenience. A nourishing plant-based dinner, ready in 60 minutes!
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Tray with three corn cauliflower tacos with purple cabbage and avocado cubes

Tandoori-Style Spicy Cauliflower Tacos Recipe

Get ready for a flavour-packed adventure with Tandoori-style Spicy Cauliflower Tacos! Easy, delicious, and vegan, these tacos bring playful flavours to your plate. Enjoy a plant-based feast that's diabetes-friendly and heart-healthy. Let the fiesta begin!
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a bowl of egg curry with turnips with a side of broccoli, baby tomatoes and roti presented on a tray.

Egg Curry Recipe With Turnips

A mouthwatering egg curry recipe with some major Fall vibes. Turnips cooked in a thick tomato-yogurt base, infused with fresh herbs and curry powder. Thanks to the eggs and vegetables, this Indian curry is rich in protein and a source of important vitamins and minerals.
Check out this recipe
bowl of kale chips on a white work top with a board in the background with a ramekin of spice and a red shawl

Oven-Baked Chaat Masala Kale Chips

Learn how to make kale chips oven baked, at home. Enjoy 'as is,' or add to salads and soups for crunch and added nutrition. This kale chips recipe is the ultimate Desi~licious snack – making it a perfect easy and healthy ethnic recipe. Check it out!
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grilled tandoori chicken served with grilled vegetables and lime slices.

Grilled Tandoori Chicken

Probably the easiest Indian recipe you’ll ever make; this fast and mouthwatering grilled tandoori chicken recipe is spicy, tangy and smoked to perfection – just like the one at your favourite Indian restaurant! Ideal for when you’re strapped for time and looking for a healthy, low carb and satisfying option for the family. Gluten Free.
Check out this recipe

Food should not be labelled as healthy or unhealthy. Instead, our consistent diet patterns determine how hearty or unfavourable they are. This way, we avoid judging our individual food choices, focus more on nourishing meals, and learn to enjoy treats in moderation. Yes, South Asians in North America are prone to long-term health issues. There’s no denying it. However, that has more to do with lifestyle (and in some cases, family history) and little with the elements of a recipe.

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a bowl of egg curry with turnips with a side of broccoli, baby tomatoes and roti presented on a tray.
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Get the Recipe:

Egg Curry Recipe With Turnips

Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Yield: 4 people
A mouthwatering egg curry recipe with some major Fall vibes. Turnips cooked in a thick tomato-yogurt base, infused with fresh herbs and curry powder. Thanks to the eggs and vegetables, this Indian curry is rich in protein and a source of important vitamins and minerals.



  • 8 cups water
  • 8 eggs, medium
  • 1 tbsp olive oil, extra virgin
  • 2 garlic cloves, medium, peeled and crushed
  • 1 red onion, large, peeled and finely chopped
  • 2 tomatoes, large, washed and cut into small chunks
  • 2 tsp curry powder, mild
  • 1 green chilli, large, washed and finely chopped
  • 1.5 cups cilantro, fresh, washed and finely chopped
  • 1.25 tsp salt, sea salt
  • 3 turnips, small, washed, peeled and cut into very small chunks
  • 1 cup yogurt , 2% milk fat, Are fermented foods good for gut health?
  • 0.25 cup mint, fresh, washed and finely chopped


  • In a medium pot, pour 7 cups of water and bring to boil. Once boiling, gently place in one egg at a time with a spoon. Be careful not to drop and crack the eggs. Boil over high heat for 9 minutes. Once cooked, drain the hot water from the pot, and replace with cold water. Set aside, and allow the eggs to cool before you peel them.

  • In a separate large pot, heat oil over medium heat, and fry the garlic and onion until lightly golden.

  • Stir in the tomatoes, and cook over medium-high heat. Keep a close eye and continue to stir, as you don't want the tomatoes to burn. As they soften, use your spoon to mash them, to ensure there are no more tomato chunks.

  • Add curry powder, green chilli (optional) and cilantro. Stir, cover and cook for 2 minutes, over medium heat.
  • Mix in the turnips, the remaining 1 cup water and salt. Cover and simmer on medium-low heat for 20 minutes or until the turnips are cooked through.

  • Stir in yogurt, peeled boiled eggs and mint. Cover and simmer for 5 more minutes
  • Serve with hot roti, rice, quinoa, couscous or bread.


  • To achieve perfectly hard boiled eggs:
    • use a medium sized pot to allow the eggs plenty of space to boil evenly
    • always start with boiling water before adding in the eggs
    • use a timer – 9 minutes is the sweet spot for this recipe
    • once cooked, don’t forget to drain the hot water and replace with cold water to shock the eggs. I don’t bother with ice.
  • Chop the turnips in small chunks – the smaller the better and cook them with the lid on. They will cook faster and absorb the flavors better
  • You want to wait until the tomatoes are completely mushy before going in with the spices. This helps to create a nice thick consistency of your curry.
  • Keep a close eye throughout, and stir often to prevent burning
  • If you can, use fresh ingredients – especially the herbs, as they exude a fresh beautiful scent to this dish
  • Make sure your egg curry is a nice thick consistency before adding the eggs and garnish with mint
  • Depending on your taste buds, you can either add an extra green chilli or omit altogether
  • Once the egg curry has cooled, store in the fridge for up to 3 days

Nutrition Information:

Calories: 254kcal (13%)Carbohydrates: 17g (6%)Protein: 15g (30%)Fat: 14g (22%)Saturated Fat: 5g (25%)Cholesterol: 335mg (112%)Sodium: 1012mg (42%)Potassium: 640mg (18%)Fiber: 4g (16%)Sugar: 10g (11%)Vitamin A: 1572IU (31%)Vitamin C: 34mg (41%)Calcium: 197mg (20%)Iron: 3mg (17%)

Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.

* Percent Daily Values are based on a 2000 calorie diet.

Cuisine: Desi, Indian, pakistani
Course: Main
Did you make this recipe?Mention @desiliciousrd on Instagram or tag #desiliciousrd.

Do you think Indian cuisine is unhealthy? I’d love to know your favourite South Asian food recipe – Share in the comment section below!

Desi~liciously Yours, Shahzadi

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