Is there such a thing as a healthy Indian food? Can you recommend some Indian dishes to get my New Year diet off to a good start? Glenda Birkin, Sheffield

Times Online's Indian food expert Anjum Anand responds: The beginning of January always feels like the right time to leave bad habits behind and plan a brand new shiny me; a time of change and fresh resolutions.

While spring is the season to detox and summer is a time for quick-fix polish and toning, January is the best time to start good eating habits. The holidays are fine for letting your hair down but this often translates into guilt inducing excesses of both drink and food. And while we all deserved the break, needed the fun and enjoyed Christmas, it is time to pay the fiddler…again.

Luckily, weight that is gained quickly is normally lost quickly. A steady low-fat diet should do the trick in no time. I would cook nutritious meals, avoid alcohol, processed snacks and biscuits and stick to just one course (needless to say the chosen course should not be dessert).

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Anjum Anand's Keralan chicken

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But it is also important to enjoy the meals you eat or you will soon fall off the wagon and into the nearest doughnut. January is not the month for salads. We need warming up and nothing does that better than flavourful soups, bubbling one-pot meals and, of course, Indian food. This satisfies both the appetite and the palate and the spices will start warming you up from the inside. And, it has to be said, Indian meals are great for tightening your belt in more ways than one.

Sometimes it’s best to state the obvious: by an Indian meal I do not mean a take away. I am talking about healthy, home-made meals. Take this opportunity to expand your Indian meal repertoire and leave behind the korma, tikka masalas and biryanis of the old you.

Choose home-made Indian dishes like a light chicken or fish curry, baked tandoori meal (this you can order in), something steamed or something stir-fried (my first book Indian Every Day is full of healthy Indian recipes). After the meaty indulgence of Christmas and its leftovers, I would even suggest eating a few vegetarian meals to give your digestive tract a break I propose opting for low GI ingredients that will keep you fuller for longer so a bowl of lentils or beans with brown rice would be ideal.

Lentils are the cornerstone of Indian food as they are grown in many regions, store very well and are a fantastic, inexpensive way of getting protein, fibre and minerals into the diet. They are loved by vegetarians and non-vegetarians, the rich and poor. The lightest lentils on the digestive system are the red masoor lentils and the yellow mung lentils, the former is slightly sweet naturally while the latter has a buttery note.

But I think, for the purpose of being fuller for longer the earthy whole mung bean, with its dark green husk and wholesome character is a great winter choice. Eat a good bowlful with brown Basmati rice or roti and a side of vegetables, either spiced or even simply steamed. Or throw in a couple of handfuls of a baby spinach into the pot while you make the spiced oil tarka for a one pot meal.

Punjabi Mung Bean Curry

You can find this bean in most supermarkets. If you cannot find it, try green lentils but follow the packet instructions as to cooking times.

Serves 4

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