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How I did it: find a Indian restaurant or takeaway, good idea is to talk to people that have been to one or look at local restaurant reviews look at the menu a alot of menus have a spice guide to how hot a dish is and start with a mild food until you are use to hotter dishes talk to the restaurant or takeaway they can advise you on your choice
a good one too start with is a Korma which is a mild dish, over time start trying a more hotter dish and build with time but if you have peanut intolerance don't have this as its made with peanuts another is a Pasanda (not Indian as such but still good) which is also good for first timers.
food such as Madras, Jalfrezi or Vindaloo are hot to very hot in the case of Madras and Vindaloo and maybe not a good dish to have if you have never eaten spicy food before Read how I did it… 2 years ago