How to eat mauritian and healthy?
Culinary Offenders: Faratas, fried noodles, bajas, biryanis, hakiens... Even though these dishes are deeply rooted in our traditions and beloved by our taste buds, they are generally very greasy and can cause serious harm to our bodies. The high rates of diabetes, cholesterol, and cardiovascular diseases in Mauritius are clear indicators of this.
It is essential today to find a balance, a way to bridge taste and nutrition. After all, our health, physical state, well-being, vitality, and even our mental health are all linked to what we eat.
KRISTEL FROGER’S POINT OF VIEW
A Mauritian living in Normandy, Kristel Froger is a culinary consultant and creator. On her blog L’Atelier de Kristel, she highlights Mauritius’ iconic dishes.
"We are lucky in Mauritius to have a colorful, flavorful cuisine rich in vegetables, legumes, grains, and proteins of all kinds. It’s a generous cuisine. But what needs to change is our tendency to eat oversized portions, snack between meals, eat out too often, and rely too much on greasy foods."
KRISTEL’S TIPS
Two-step frying: I first fry my *gâteaux piments* and fritters in hot oil for crispiness, and once they turn golden, I finish them in the oven to remove excess oil. For *samoussas*, I brush them with oil and bake them directly.
Whole wheat faratas: Healthier and more filling! While I love the flaky texture of traditional *faratas*, layering oil between each fold is excessive. Instead, I add a little yeast to the dough to make it lighter.
Cooking chicken without added oil: Instead of heating oil to cook chicken, start by cooking the chicken first, allowing its natural fat to be released and used as the cooking base. Then add garlic, ginger, and onions.
Quality over quantity with oil: Oil itself isn’t bad, but we shouldn’t overuse it. Opt for high-quality, cold-pressed oils as they contain essential nutrients and antioxidants.
Healthy gadjaks: Prepare small verrines of *salad ourit* (octopus salad) or tuna—it’s Mauritian, healthy, and visually appealing! Try different *satinis* on *apalams* (not fried, but dry-toasted in a pan). For dips, blend yogurt with coriander, mint, garlic, ginger, and chili. Swap chips for homemade crackers or cheese twists—you’ll find plenty of recipes on YouTube!
TEENUSHA SOOBRAH’S POINT OF VIEW
Nutritionist and dietitian Teenusha Soobrah is passionate about healthy eating—where pleasure, well-being, and health come together. She helps people make informed food choices.
"Mauritius has everything needed for a healthy diet. The key is quantity and frequency. Eating dholl puri, biryani, or fried noodles isn’t a problem—unless it’s every day!"
TEENUSHA’S TIPS
For fried noodles and fried rice: Cook at home! Reduce the amount of noodles, add more vegetables (even leafy greens). Since soy sauce is salty, don’t add extra salt when cooking eggs, veggies, or chicken. If you love noodles, try *minn bwi saumon* (boiled noodles with salmon)—a healthier option.
For biryani: Fill half your plate with *biryani* and the other half with salad. And no, two lettuce leaves don’t count as a salad!
For gâteaux piments: These aren’t unhealthy in themselves since they’re made of *dholl* (lentils), a source of plant protein and fiber. Chili is also anti-inflammatory. The problem is deep-frying. Instead, lightly fry them in olive oil, use an air fryer, or bake them.
For fritters: Try using purple yam or breadfruit—they’re still fried, but nutritionally better.
For halim: Use lean meat or chicken instead of fatty cuts. Vary your grains (cracked wheat, red rice, oatmeal), add chayote, carrots, and spices.
For Mauritian salads: Traditional boiled potato, carrot, and beetroot salad is great—but avoid eating it with bread since potatoes are already a starch. Instead, add *chayote, patisson* (pattypan squash), or cauliflower, and include a protein like two boiled eggs per person.
Use spices generously: They reduce inflammation (linked to chronic diseases) and add flavor, helping you cut down on salt.
Reduce refined carbs: Opt for whole grains instead of white rice, white flour, or white pasta. Whole grains are richer in vitamins, minerals, and fiber, keeping you full longer.
Choose better cookware: Use steamers, ovens, air fryers, or woks to minimize added fats in cooking.
CHEF SANTANA DHARMA DAS’ POINT OF VIEW
Known for his show "Mangeons Veg" on MBC, Chef Santana Dharma Das promotes creative vegetarian cuisine inspired by traditional Mauritian flavors.
"The problem is that people only start eating healthy when they face a health crisis. But eating well isn’t complicated! "Bouyon brèdes, pwasson frir ek satini coco"—that’s healthy and Mauritian. But convenience has taken over, and people eat mostly for taste, not nutrition."
CHEF SANTANA’S TIPS
Breadfruit pizza crust: Boil breadfruit, season with salt, pepper, oregano, and olive oil, spread it in a pan, and bake. Top with tomato sauce, pineapple, green bell pepper, and mozzarella, then bake again.
Eat more chili: It’s healthy, in moderation.
Vary your satinis: Satinis made from "pomme d’amour" (tomato), grilled potato, "pipangaille" (bitter gourd), or coconut are all great options. Keep "achard" or "koutia" at home—it’s part of our tradition.
Traditional dishes matter: Include "suran, banana curry, jackfruit curry", and boiled cassava in your diet—these are part of our heritage and should be passed down.
Chapatis over fried "ti puri": Mix 2 cups of flour, ½ cup of water, and a pinch of salt. Knead, roll, cut into small pieces, and cook on a dry pan. To puff them up, briefly hold them over an open flame with tongs.
CHEF NIZAM PEEROO’S POINT OF VIEW
A key figure in Mauritian gastronomy, Chef Nizam Peeroo of the Labourdonnais Waterfront Hotel is known for his refined yet traditional cuisine.
"In the past, we didn’t have cereals; we ate three faratas with a big chunk of butter before heading to work in the fields, cycling kilometers to get there. Lunch was "rice, brèdes", and "dal curry". But diabetes and cholesterol weren’t rampant because we burned those calories, ate less meat, and didn’t indulge in desserts or processed foods."
CHEF NIZAM’S TIPS
Reduce oil in cooking: Especially with fatty meats. Cook chicken without skin and trim fat from meat cuts.
Balance meals: Eating a fried corn snack followed by a large portion of boiled noodles isn’t ideal. Instead, pair corn with lemon and garlic-sautéed vegetables. And there are small habits to adopt, such as seasoning salads with lemon juice or using paper towels to remove excess oil.
Meal planning saves time: Cooking is about organization. If you’re cooking legumes, soak them overnight. You can even pre-cook them in advance.
I would also say that we need to rethink our agriculture. We should restore value to our forgotten products: papri, bokla, pois carré, brède gondole, small Mauritian bitter melon, pipangaille… These are excellent ingredients that are part of our Mauritian heritage.