The New Year inevitably brings a glut of new diets but not very many of them can claim to be based on a 5,000 year-old science, as Anjum Anand's is. The presenter of the BBC food programme Indian Food Made Easy is a champion of light, healthy Indian food and her new book, Anjum's eat right for your body type is based on the ancient holistic medical system, Ayurveda.

Provided you follow the principles, Anand promises the diet will lead you to optimum health, as well as the holy grail of weight-loss. The chef is no stranger to challenges of dieting herself. Overweight in her 20s, she spent years as a serial dieter, before embracing the Ayurvedic method, which recognises three body types, or 'doshas'.

There's vata (slender, constantly in motion), pitta (medium physique, strong metabolism) and kapha (sturdy, slow digestion) and once you establish which dosha you are, you can tailor your diet accordingly.

If this sounds complicated or faddy, it's actually not. An in-depth questionnaire at the start of the book will clearly point you towards your dosha and the Ayurvedic way in general is a healthy one, advocating a varied, fresh and well-balanced diet.

For anyone interested in healthy eating in general, the recipes are all low-fat and flavoursome.

Creamy salmon, potato and bean parcels

A classic combination of salmon, potatoes and dill, with the addition of a few nigella seeds which go really well with fish.

I have used a little shop-bought mayo to add the touch of extra creaminess that we can miss when eating an Ayurvedic diet (Ayurveda says dairy and animal protein should not be mixed).

This dish is great for vata and pitta constitutions and kapha can lighten by reducing the amount of potatoes and doubling the amount of beans, which also means they can use a little less dressing as the potatoes absorb a lot of it.

New potatoes are easier to digest than many other potato varieties.

Vata: Good for Vata

Pitta: Good for Pitta

Kapha: Use fewer potatoes and add more beans

Serves 2

300g baby new potatoes
50g green beans, topped and tailed
1½ tsp ghee or vegetable oil
¼ tsp nigella seeds
2 shallots, peeled and sliced
1 fat clove garlic, peeled and left whole but lightly crushed to release its flavour
2 salmon fillets
Small hand of baby watercress to garnish

Dressing:
2 tbsp olive oil
1½ tbsp mayonnaise
1tsp lemon juice
7g fresh dill leaves, chopped
Salt and freshly ground black pepper (pitta please omit)

* Preheat the oven to 180ºC/gas mark 4. Halve the potatoes and boil until soft. Remove from the pan and blanch the beans for one-two minutes.

* Heat the oil in a small non-stick saucepan and add the nigella seeds. When they have sizzled for 15 seconds, add the shallots and garlic and cook over a low hear until soft and browning at the edges, around six-seven minutes. Remove the garlic.

* Meanwhile, whisk together the ingredients for the dressing, adding two teaspoons of water and season.

* Toss the beans, potatoes and onions with the dressing. Cut two pieces of parchment paper or foil, about 30cm square. Place half the vegetables in the middle of each paper. ?Season the fish and place on top, skin side up. Enclose the parcel by making a loose envelope, tightly folding in the edges all the way around so that the filling is entirely enclosed.

* Place on a baking tray and bake for 14-16 minutes. Check the fish is done; if not place back in the oven for a few more minutes.

* Remove the skin from the fish, garnish with the watercress and serve with the vegetables.

Courgette, basil and goat's cheese carbonara

Traditional carbonara does not contain cream and is much lighter than recent versions of the dish. Carbonara should get its creaminess from an egg yolk and Parmesan.

I have used goat's cheese as it is easier to digest but you can opt for Parmesan.

This unctuous pasta dish is ideal for vata but also okay for pitta occasionally (they should limit their intake of sour, salty cheeses.

Kapha can enjoy it sometimes as it is quite light (but use buckwheat pasta which is a healthier option for you and add less
cheese).

Pitta: Eat only occasionally

Kapha: Use buckwheat pasta and less cheese

Vata: Great for Vata

Serves 2

140g penne or rigatoni pasta
1 tbsp olive oil
1 fat clove of garlic, peeled and finely chopped
½ medium onion, peeled and finely sliced
1 large courgette, very finely sliced
12 large basil leaves, half left whole, half shredded
60g goat's cheese (weight without rind) or 30g Parmesan cheese, grated
¼tsp lemon zest
Squeeze of lemon juice
1 egg yolk
Salt and freshly ground black pepper

* Bring a large pan of water to a boil. Season with salt and add the pasta, cook until al dente.

* Meanwhile, put the oil and garlic in a wide non-stick pan and heat gently. ?Once the garlic has been gently sizzling for one minute, add the onion, courgette, whole basil leaves and a little salt, stir well to mix, cover, and cook very gently until the courgettes are soft, around five-seven minutes (depending on their thickness).

* Reserve two-three tablespoons of the cooking water. Drain the pasta, add courgettes with reserved water and mix well.

* Turn off the heat, add the goat's cheese, basil, lemon zest and juice and then the yolk.

* Stir immediately so the yolk coats everything (it will cook in the residual heat) and season.

Vitality porridge

In the west, porridge is a standard breakfast, enjoyed for the heart-healthy properties of oats. From an Ayurvedic point of view, it is a warm, nourishing breakfast that is easy on the stomach.

When you bring milk to a boil and add a spice, you make it easier to digest, although if your system is feeling a little sluggish, it would be better to choose a grain milk such as rice, soya or almond milk, or cook with plain water.

It is hard to determine the quantities here – you should eat until you feel about half full. I am normally hungry in the mornings and I cook about 35g, but see how you feel and adjust the quantities accordingly.

Vata: Nourishing and easy to digest

Pitta: Great in winter; can add dried fruit

Kapha: Eat only occasionally; can add dried fruit

30-40g rolled oats
220-280ml milk, water or half soya milk and half water
1 piece of broken star anise (optional)
½ tsp ground cinnamon
½ tsp vanilla extract (optional)
Sweetener, such as agave, nectar, maple syrup, raw cane sugar or honey, to taste
1tbsp pumpkin seeds, ground flax seeds or pistachios

* Bring the oats, milk, water and star anise (if using) to a boil in a small saucepan. Simmer until the oats are soft – mine take about five-six minutes but other brands might take longer. Add a little more liquid if necessary.

* Stir in the cinnamon, vanilla extract and seeds or nuts, sweeten to taste and serve.

Anjum's Eat right for your body type by Anjum Anand, €18.50, is available from Easons.ie