Table of ContentsIntroduction 02Know Your Cuts! 03-04

Help Yourself 05-06Count Your Calories 05-06Eat Smart - Calorie-Cutting Tips 07

Healthy, Wealthy & Wise (Health Section) 08Herbs That Heal 08Drink Your Way to Health 09Eat Fit to Burn Fat 10Eat Well, Live Well 11

What’s Cooking 12Diabetic-Friendly Recipes 12-14Blood Pressure-Friendly Recipes 15-16Cholesterol-Friendly Recipes 17Pregnancy-Friendly Recipes 17-19Dishwashing Recipe for Sparkling Dishes 20

Kitchen SOS (Kitchen Tips Section) 21

Brush Up on Your Cooking Terminology (Glossary) 22-24

INTRODUCTIONFood, as an art form, is unique in many ways. Reaching the perfect balance of unique flavors and textures is the essence of a good meal. Although being a chef requires craftsmanship, it is all the more important to be invested in the meal you are cooking than the cooking technique, intricacies & skills involved.

To satiate your cooking sensibilities, Lemon Max Paste is here with a Cooking Encyclopedia that not only covers essential everyday ingredients, but includes cooking techniques, delicious recipes, helpful hints & masterful instructions to ensure you achieve a culinary masterpiece, whatever you choose to cook!

So gear up, arm yourself with the ingredients listed in your favorite recipe in this Book. Remember to keep Lemon Max Paste handy for a quick clean-up afterwards

Let’s get cooking!

KNOWYOURCUTSEach cut of meat has its own unique flavor and texture. That’s why choosing the right cut of meat is important; in fact,it can make or break your meal! See our visual guide to help you choose your cut of meat & get the most out of it.

04

MUTTONCUTS

NeckShoulderShankRibsLoinBreastLeg

Mutton JalfreziMutton PulaoRoast Mutton Shank Oven Baked Spicy RibsChinioti Mutton KunnaBalochi Mutton SajjiLeg Roast

HeadChuckBrisketRibShankPlateLoinFlankRoundSirloin

Beef Seekh KebabPot Roast Beef FilletsBeef Brisket CurryBBQ Beef RibsBeef NihariSkirt SteakBeef SteaksBraised Ground BeefSlow Roasted Beef SteaksBoneless Steaks

BEEFCUTS

NeckBreastWingBackLegThighTail

Chicken QormaCrispy NuggetsHot and Spicy Chicken WingsCurried Chicken BackCrispy DrumsticksTandoori Chicken ThighsChazaan

CHICKENCUTS

Help Yourself

Choose your foods wisely – being sensible in your caloric intake can make a tremendous difference in preventing weight gain. See our detailed list below to check the calories different foods contain.

Wheat Flour (Aata Gandum)Flour (Maida)

Semolina (Sooji)Rice (Chawal)

Maize/Corn (Makaiiee)Pearl Millet (Bajra)

Vermicelli (Sawaiiyan)Sago (Sabudana)

Chickpeas (Chanay)Split Red Lentil (Chanay ki

Daal)Black lentil (Maash ki Daal)Red Lentil (Masoor ki Daal)

Yellow Lentil (Moong ki Daal)

Carrot (Gaajar)Beetroot (Chukandar)

Potato (Aloo)Cluster Beans (Gowaar ki

Phalli)Onion (Pyaaz)

Garlic (Lehsun)Cucumber (Kheera/Kakri)

Sweet Potato (Shakkarkandi)Ginger (Adrak)

Spinach (Paalak)

341348348345

342361352352360372

347343348

48439760

507713

1206726

Type of Food Name Calories (per 100 gms)

Grains

Pulses

and

Lentils

Vegetables

Salad (Salaad Patta)Cilantro / Coriander (Dhanya)

Radish (Mooli)

Buffalo Milk (Bhains ka Dhoodh)

Cow’s Milk (Gaye ka Dhoodh)Goat’s Milk (Bakri ka Dhoodh)

Powdered Skimmed MilkPowdered Milk

Yogurt (Dahi)Cottage Cheese (Paneer)

Mutton (Bakrey ka Gosht)Beef (Gaye ka Gosht)

Chicken (Murghi)Egg White (Anday ki Sufaidi )

Egg Whole (Raw)Egg Whole (Boiled)

Egg Yolk (Anday ki Zardi)Carp (Rohu Machli)

Fried Fish (Pomfret )Baked Fish (Pomfret)

Fried Fish (Rohu)Baked Fish (Rohu)

Fried Fish (Herring)Baked Fish (Herring)

507713

117

677290

49660

348

10020012950

15516335097

2301141297385 56

Type of Food Name Calories (per 100 gms)

DairyProducts

Meat,Poultry

&Fish

Calories of different foods, measured per 100 grams:

COUNTYOURCALORIES

06

Fish BrothCalamari Fish

Tuna SaladShrimps (Jhingha)

Butter (Makhan)Clarified Butter (Desi Ghee)

Cooking Oil (Khanay Pakaney ka Tail)

Type of Food

Dry Fruit

Calories Per 1 Fruit Serving

3920671634394

729900900

Apple (Saib)Banana (Kaila)

Grapes (Angoor)Guava (Amrood)

Plum (Aaloobukhara)Orange (Mosambi)

Coconut Water (Naryal Pani)Strawberry

Lychee Pineapple (Ananas)

Pomegranate (Anaar)Custard Apple (Shareefa)

Melon (Kharbooza)Watermelon (Tarbooz)

Tomato (Tamatar)Mango (Aam)

Papaya (Papeeta)Peach (Aarroo)Lemon (Limbu)

Pear (Naashpati)Grewia (Falsa)

57105

2735143193562456694

14912021644347295872

Type of Food Name

Name

Calories (per 100 gms)

OilyFoods

Almonds (Badam–per 1 oz)Pine Nuts (Chilghoza–per 1 oz)

Peanuts (Moomphalli)Pistachio (Pista)

Walnut (Aakhrot)White Sesame Seeds (Sufaid Til)

Betel Leaf (Pan ka Patta – 1g)Whole Wheat Biscuits

Slice of White BreadCup of Tea (with Milk & Sugar)

Cup of Tea (Kahva)Cream CoffeeBlack Coffee

Fresh Orange Juice (1 glass)Ice Cream (1 scoop)

Jalebi (1 piece)Khichri

Brown Rice (100 grams)White Rice (1 cup, cooked)

Paratha (per 1 paratha)Lassi (1 glass)Kheer (1 cup)

Sugar (Cheeni)Honey (Shehed)

Sugarcane Juice (Ganney ka Russ)

Coca Cola/PepsiFanta/Mirinda

17212

570626687563

0344943003 309

11213715017511020428515828239831939

110130

Type of Food Name Calories (per 100 gms)

DryFruits

MiscellaneousFruits

Day-dreaming about delicious snacks on a treadmill? No need to fret, Lemon Max Paste is here with smart ways to cut down on calories while you enjoy your favorite foods. Read on for some great calorie-cutting tips!

EAT SMARTCALORIE-CUTTING TIPS

1) HEALTHY HAMBURGERS:Replace meat in burgers with boiled beans, vegetables or oats for a crunchy, healthy & delicious burger!

2) BAKED FRIES:Try baking snacks that you usually deep-fry, such as fries, with some light seasoning. Healthy, delicious and less hassle all at once.

3) FLAVORED WATER:Add fresh fruit in your drinking water to curb your sugary drink craving. Trust us, this small tip can go a long way in ensuring your health.

4) GO BROWN:Swap out white carbs with brown ones to add fiber to your diet & cut back on calories. This works great for baked bread, rice, pasta & flour used to make “rotis”.

5) SPICE UP DESSERTS:To cut down on sugar in desserts, swap out some portion of it with cinnamon powder. Sweet, delicious, healthy and low-cal. What more could one want from desserts!

11) SKIP THE SALT:Bring food to life using garlic powder or citrus juice instead of salt. This helps prevent excessive sodium intake.

12) CALL ON CAULIFLOWER:A great substitute for high-calorie rice is shredded cauliflower. Add it, with egg, to make a healthy, gluten-free pizza base, and pile on delicious toppings guilt-free!

13) AWAY WITH STARCH:Always opt for recipes which require rice or pasta water to be drained after cooking to remove fattening starch content.

6) HEALTHY ICE CREAM:Chop up two bananas into 1-inch pieces, freeze them and puree them with some cocoa powder, for instant rich, creamy ice cream!

7) CHEESE WISELY:To cut back on calories while satisfying your love for cheese, simply swap cream cheese with pureed cottage cheese. It’s inexpensive, low in calories and easily accessible.

8) CHOCOLATE - GO DARK:Chocolate is sacred for foodies, but did you know dark chocolate (75% to 80% cocoa) is a delicious and powerful source of antioxidants? Swap out your usual brand with dark chocolate to cut back on calories instantly.

9) PASS ON BUTTER:Avocado as a substitute for butter works great for savory and sweet. Trust us, you won’t be able to tell the difference, with its creamy, subtle flavor.

10) BRING ON THE BROTH:Sauté vegetables in chicken broth instead of oil. This adds bags of flavor and richness, as well as nutrients.

08

Black Pepper (Kaali Mirch)Helps relieve indigestion

Ginger (Adrak)Calms nausea

Mint (Podina)Reduces pain-inducing intestinal spasms

Cumin (Zeera)Helps treat insomnia

Cinnamon (Darchini)Fights type-2 diabetes

Rosemary (Akleel Kohistani) Improves memory

Sage (Ba Ba Bootie)Helps fight bad breath & treat tonsillitis

Basil (Tulsi)Combats colds & soothes stomach upsets

Garlic (Lehsun)Reduces cholesterol

Nutmeg (Jaiphal)Lowers blood pressure

Turmeric (Haldi)Curbs inflammation

Clove (Laung)Helps soothe toothaches

Aloe Vera (Gheekwaar)Natural remedy for constipation

Fenugreek (Saunf)Helps flush out harmful toxins Saffron (Zafraan)Helps ease menstrual cramps

Spices and herbs can do a lot more than add pizzazz and flavor to your cooking. With their natural healing properties, they can boost immunity, heal sickness, enhance energy and ensure overall well-being. Here’s a list of 15 such herbs & spices that are commonly found in the extraordinary

pharmacy that exists in your kitchen.

Healthy, Wealthy & Wise

HERBSTHAT HEAL

Healthy, Wealthy & Wise

It’s time to ditch the sodas and naturally detoxify your body with flavor-infused water! You can add vitamin-rich fruits & vegetables along with health boosting herbs & spices to create your own custom blend of detox water. Below are 3 easy recipes to help you get started.

Ingredients:

Water + Lime + Orange +Lemon + Mint

Benefits:

Aids digestion, boosts metabolism

Method:

In a large bottle or jug, add half a sliced

lemon, half a sliced lime and half a

sliced orange, along with 5 mint leaves.

Top up the jug with 6 glasses of water,

and leave it in the fridge overnight.

Drink this refreshing and citrusy tonic

first thing in the morning.

Tummy TonicIngredients:

Water + Green Tea + Mint + Lime

Benefits:

Packed with antioxidants

Method:

Steep green tea in a cup of warm water for

at least 20 minutes to release antioxidants.

Add to this two cups of water, the juice of

half a lemon and 4-5 mint leaves. Sip on

this throughout the day to flush out toxins

and cleanse your body.

Detox TeaIngredients:

Water + Cucumber + Lemon + Lime

Benefits:

Cleanses kidneys,boosts immune system

Method:

Slice cucumber into ½ inch strips, and

slice some lemons thinly. Add both to

a pitcher. Cucumber slices tend to float,

so adding ice will weigh them down.

Top up with water, and leave in the

fridge to sit for at least an hour (for best

results, let it sit overnight). Sip this on

the go for a cool refreshing drink.

Metabolism Booster

DRINK YOUR WAY TO HEALTH

10

While there are no shortcuts or magic pills for weight loss, there are some fat burning foods that actually work like magic by spiking the metabolism & triggering hormones that release fat. Below are 12 such super foods that will speed up your fat-loss efforts.

Healthy, Wealthy & Wise

Almonds and Other Nuts (with Skins Intact): Build muscle & reduce cravings

Dairy Products (Fat-Free or Low-Fat Milk, Yogurt & Cheese):Build strong bones & fire up weight loss

Eggs Build muscle & burn fat

Lean MeatsBuild muscle & strengthen the immune system

Berries Improve satiety & prevent cravings

Fatty Fish (such as Salmon, Tuna & Mackerel) Trigger fullness & fire up fat burning

Grapefruit Lowers insulin, regulates blood sugar & metabolism

Green Tea Fires up the fat burning process

Chili PeppersSpeeds up metabolism

Spinach and Green Vegetables Shrinks belly fat & promotes weight loss

Whole Grains (Quinoa, Brown Rice &Whole Grain Cereal) Small doses prevent body from storing fat

Beans and Legumes Build muscle, help burn fat & regulate digestion

EATFIT TOBURN FAT!

EAT WELL, LIVE WELL!Being diagnosed with diabetes, hypertension or cholesterol should not come as a punishment. Similarly, pregnancy is also a happy time and expectant mothers should eat well to ensure their babies are healthy and happy.

In the above cases, if proper care is taken, one can enjoy a variety of tasty dishes cooked using healthy ingredients and cooking techniques. Ahead are some deliciously decadent and healthy recipes to help you get started.

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Ingredients:

Potatoes cut into small cubes and soaked in water 2 medium carrots cut into small cubes 1 cup shelled green peas 1/4 cup oil 2 tablespoons cumin seeds Salt to taste 1/4 teaspoon turmeric powder Cottage cheese (paneer) 50 grams 3 brown bread slices 1 tablespoon coriander powder1/2 teaspoon red chilli powder 1 tablespoon ginger paste 1/4 cup tomato puree 1 tablespoon fresh coriander leaves chopped

Method:

Step 1: Heat oil in a non-stick pan and add cumin seeds. When the seeds begin to change color, add potatoes, carrots, salt and turmeric powder and mix well. Cover the pan and let it simmer.

Step 2: Cut the cottage cheese into small cubes. Roughly tear brown bread slices and grind to make fine crumbs. Add coriander powder, red chilli powder, ginger paste and 1 cup water to the vegetables and mix.

Step 3: Cover and continue to cook for 2-3 minutes or till the vegetables are almost done.

Step 4: Add green peas, paneer, tomato puree and bread crumbs and mix well. Cover and cook on low heat till all the vegetables are completely done.

Step 5: Garnish with coriander leaves and serve hot.

What’s Cooking

RECIPE 1: MIXED VEGETABLE CURRY

DIABETIC-FRIENDLY RECIPES

Why This Recipe is Right for You:This recipe is great for Diabetics as it uses non-starchy vegetables, which are full of vitamins, minerals, fiber and phytochemicals—it is also low in calories and carbohydrates, so everyone can enjoy more!

Did You Know? Fenugreek seeds (methi daana) are said to be beneficial for Diabetics.

What’s Cooking

Why This Recipe is Right for You:Okra (Bhindi) is a superfood for Diabetics. It is rich in fibre, is low on the glycemic index, and has anti-diabetic properties.

RECIPE 2: SUGAR-FREE LAUKI HALWA

Why This Recipe is Right for You:This recipe is a vegetable AND a dessert – what could be better? Bottle Gourd (Lauki) is high in both water and fibre content, which makes it easily digestible. It is also known to bring down sugar levels, making it ideal for Diabetics.

Ingredients:

2 1/2 cups grated bottle gourd (lauki) 1 teaspoon ghee 1 1/2 cups low-fat milk, 99.7% fat-free 1/2 teaspoon cardamom (elaichi) powder 2 teaspoons sugar substitute

Method:

Heat the ghee in a deep non-stick pan, add the bottle gourd and mix well. Cover it with a lid and cook on a medium flame for 5 to 6 minutes, stirring occasionally. Add the milk and cardamom powder, mix well and cook on a medium flame for 15 to 17 minutes, while stirring continuously. Add the sugar substitute and mix well. Serve warm.

Ingredients:2 cups chopped ladyfinger (bhindi) 1 cup low fat curds (dahi) 2 teaspoons coriander (dhania) powder 2 teaspoons chilli powder 1/2 teaspoon Bengal gram flour (besan) 1 teaspoon cumin seeds (zeera) 1 teaspoon mustard seeds (sarson) 1 teaspoon fennel seeds (saunf) 1/8 teaspoon asafoetida (hing) 5 to 7 curry leaves (karri patta) 1 teaspoon oil Salt to taste

Method: Steam the bhindi for 5 to 7 minutes till soft and keep aside. Combine the curds, coriander powder, chilli powder, gram flour and salt with 2 tablespoons of water and keep aside. Heat the oil in a non-stick pan and add the cumin seeds, mustard seeds, fennel seeds, asafoetida and curry leaves. When the seeds crackle, add the curd mixture and steamed bhindi and bring to a boil. Simmer for 3 to 4 minutes. Serve hot, garnished with coriander.

RECIPE 3: BESAN BHINDI KI SABZI

14What’s Cooking

Why This Recipe is Right for You:With cottage cheese as the base, you’ll get the same firm yet yielding texture of barfi without the high fat content. The absence of both sugar and sweeteners makes it an ideal recipe for Diabetics.

Did You Know?Cottage cheese is an excellent source of calcium, a mineral that plays a major role in tooth and bone health, and in the prevention of osteoporosis.

RECIPE 4: ROSE BARFIIngredients:

1 1/2 cups crumbled cottage cheese (paneer) 1/2 cup crumbled mava (khoya)5 tablespoons powdered sugar A few drops of rose essence 4 to 5 drops of edible red color 5 almonds cut into halves (for garnishing)

Method: Combine all the ingredients, except the red color, in a deep bowl and mix well. Divide this mixture into 2 equal portions. Add red color to one portion, mix well and keep aside. Spread the

white mixture in an even layer in a 150 mm (6”) diameter thaali. Spread the pink mixture over the white mixture in an even layer. Refrigerate for at least 1 hour and cut into 10 equal sized diamond pieces. Garnish each piece with an almond halve and serve chilled.

RECIPE 5: JAMUN ICE CREAM

Why This Recipe is Right for You:This recipe is low-fat, uses a limited amount of fruit, and can be made fresh when required. Jamun is great for Diabetics because it converts starch into energy and keeps sugar levels in check.

Did You Know?Having a bowl of oatmeal or cold oat-based cereal can help lower cholesterol.

Ingredients:4 tablespoons black jamun pulp 2 1/2 cups low-fat milk, 99.7% fat-free 2 tablespoons corn flour 1 tablespoon sugar substitute

Method: Combine the corn flour and ½ cup of milk in a bowl, mix well and keep aside. Boil the remaining 2 cups of milk in a deep non-stick pan on a medium flame for 3 to 4 minutes, while stirring occasionally. Add the corn flour-milk mixture, mix well and cook on a medium flame for 3 minutes, while stirring continuously. Keep

aside to cool completely. Once cooled, add the black jamun pulp and sugar substitute - mix well. Pour the mixture into a shallow aluminum container. Cover with aluminum foil and freeze for 6 hours or till it is semi-set. Pour the mixture into a mixer and blend till smooth. Transfer the mixture back into the same aluminum shallow container. Cover with an aluminum foil and freeze for approximately 10 hours or till set. Scoop and serve immediately.

Ingredients:2 cups chopped ladyfinger (bhindi)1 cup low fat curds (dahi)2 teaspoons coriander (dhania) powder2 teaspoons chilli powder1/2 teaspoon besan (Bengal gram flour)1 teaspoon cumin seeds (zeera)1 teaspoon mustard seeds (rai / sarson)1 teaspoon fennel seeds (saunf)1/8 teaspoon asafoetida (hing)5 to 7 curry leaves (karri patta)1 teaspoon oilSalt to taste

For the garnish 1 tablespoon chopped coriander (dhania)Instructions: Steam the bhindi for 5 to 7 minutes till soft. Keep aside. Combine the curds, coriander powder, chilli powder, gram flour and salt with 2 tablespoons of water and keep aside. Heat the oil in a non-stick pan and add the cumin seeds, mustard seeds, fennel seeds, asafoetida and curry leaves. When the seeds crackle, add the curd mixture and steamed bhindi and bring to a boil. Simmer for 3 to 4 minutes. Serve hot, garnished with coriander.

What’s Cooking

Why This Recipe is Right for You: This recipe works for people with high blood pressure as it is very low in sodium content. It is also low in calories and carbohydrates, so bigger helpings can be enjoyed!

Why This Recipe is Right for You: This recipe is low in sodium content, while being rich in flavor and nutrition. Not only is it a perfect blend of crunchy snack bites but will ensure your blood pressure is kept under control.

RECIPE 6: DAHI BHINDI KI SABZI

BLOOD PRESSURE-FRIENDLY RECIPES

Ingredients:1/4 cup finely chopped cabbage1/4 cup finely chopped onions1 cup whole wheat flour (gehun ka atta)1 teaspoon finely chopped garlic (lehsun)1/2 teaspoon finely chopped green chillies1/4 teaspoon saltWhole wheat flour (gehun atta) for rolling1 1/2 teaspoon oil for cooking

Instructions: Combine your ingredients in a bowl and knead until it is a semi-soft dough. Divide into 6 equal parts and roll out a portion measuring 6 inches in diameter, sprinkling whole wheat flour for rolling. Heat a non-stick pan and cook the roti on a medium flame until it turns golden brown. Flip and repeat. Serve with your favorite condiments!

RECIPE 7: CABBAGE AND ONION ROTI

What’s Cooking

Ingredients:1 cup thinly sliced light green chillies1 teaspoon oil1 tablespoon cumin seeds (zeera)1/2 teaspoon whole peppercorns (kalimirch)1/2 teaspoon carom seeds (ajwain)1/4 teaspoon dried ginger (soonth) powder1 1/2 tablespoon grated jaggery (gur)1 tablespoon lemon juice1/8 teaspoon salt

Method: Heat the oil in a large non-stick pan, add the green chillies and sauté on a medium flame for 2 to 3 minutes. Remove from the flame and keep aside. Dry roast the cumin seeds, peppercorns and carom seeds together in a non-stick pan till it gives off a nice aroma. Remove from the flame and keep aside to cool. Powder all the roasted ingredients in a blender till smooth. Add the dry ginger powder, jaggery, lemon juice and salt and mix well. Mix the prepared masala with the sautéed green chillies in a deep bowl and keep aside to marinate for at least 3 to 4 hours. Cover with a lid and refrigerate till required. This pickle will last for 2 to 3 days in the refrigerator.

RECIPE 8: GREEN CHILLI PICKLE

Why This Recipe is Right for You:This recipe combines a unique blend of flavors such as spices, soonth and carom seeds, thus compensating for the low salt content while still offering the same finger-licking effect of a dish well-made. It offers a well-combined mix of ingredients that maintain blood pressure, especially given its low sodium content.

Did You Know?Dark chocolate, the kind that contains at least 50 to 70 percent cocoa, lowers blood pressure.

16

Ingredients:For the dough1 1/2 cups bajra (black millet) flour A pinch of salt To be mixed into a stuffing 1/2 cup crumbled cottage cheese (paneer) 2 tablespoons chopped fenugreek (methi) leaves 1 green chilli, finely chopped

1 large-sized tomato, finely chopped Salt to taste Other ingredients 2 tablespoons butter for cooking

What’s Cooking

Why This Recipe is Right for You: Bajra is excellent for expecting mothers. As it is mainly starch, Bajra is a high-energy food which promotes heart health and aids digestion. It also increases insulin sensitivity, thus reducing the risk of Diabetes.

Method: Combine the bajra flour, salt and enough hot water to make a soft dough. Knead well, divide into 16 portions and roll out each portion into thin rotis. Spread a little stuffing on one roti. Then put another roti on

on top and press well so that it becomes one roti. Repeat for the remaining rotis and stuffing. Cook each stuffed roti on a tava (griddle) on both sides using a little butter till both sides are golden brown. Serve hot.

RECIPE 10: STUFFED BAJRA ROTIPREGNANCY-FRIENDLY RECIPES

Ingredients:2 cups cucumber cubes 1/2 cup finely chopped cucumber 1/2 cup low-fat milk, 99.7% fat-free 1/4 cup low-fat curd (dahi) Salt to taste 2 teaspoons low-fat butter 1 tablespoon finely chopped capsicum A few mint leaves (for garnishing)

Method: Combine the cucumber cubes and 1½ cups of water in a deep non-stick pan, mix well and cook on a medium flame for 10 to 12 minutes or till the cucumber turns soft. Keep aside to

cool completely. Combine the cucumber, milk, curds and salt and blend in a mixer till smooth. Keep aside. Heat the butter in a deep non-stick pan; add the chopped cucumber and capsicum and sauté on a medium flame for 2 minutes. Remove from the flame, add the cucumber-milk mixture and mix well. Cool slightly and refrigerate for at least 30 minutes. Serve chilled garnished with mint leaves and black pepper powder.

RECIPE 9: COLD CUCUMBER SOUP

Why This Recipe is Right for You:Low-fat yogurt is a great substitute for cream. It provides richness without the high fat content. Cucumbers have high water content and are excellent for health.

CHOLESTEROL-FRIENDLY RECIPES

What’s Cooking

Ingredients:2 1/2 cups milk 3 teaspoons custard powder 1/4 cup sugar 1/2 teaspoon vanilla essence 10 teaspoons chopped china grass (agar-agar) 2 tablespoons sugar for caramelizing

Method: Soak the china grass (agar-agar) in 3/4 cup of cold water for 1 hour. Simmer over a slow flame until it dissolves and becomes a clear liquid. In a pudding mold (approx. 6 inches in diameter), add the sugar for caramelizing and 1 teaspoon of water and continue cooking until it becomes brown. Spread

it all over the mold, rotating the mold to spread the caramelized sugar evenly. The sugar will harden in 10 minutes.

Keep aside a 1/2 cup of milk. Mix the custard powder in this cold milk. Boil the remaining milk with the sugar. When the milk starts boiling, add the custard and continue cooking until you get a smooth sauce. Add the melted china grass to the custard. Boil again for 2 minutes. Strain the mixture and cool it slightly. Add the vanilla essence and mix well. Pour this mixture over the prepared mold. Refrigerate till it sets. Before serving, loosen the sides with a sharp knife and invert on a plate.

RECIPE 12: EGGLESS CARAMEL CUSTARDWhy This Recipe is Right for You:This custard recipe is a good alternative for those who dislike drinking plain milk. It is light and tasty, and has a decent amount of calcium and energy.

Did You Know?Sniffing lemons is a great way to ease morning sickness.

RECIPE 11: TIL CHIKKI

Why This Recipe is Right for You:Sesame Seeds (Til) lower glucose levels and blood pressure, protecting heart health. Along with balancing hormones and helping burn fat, they are a good source of vitamins and minerals like iron, fiber and magnesium – thus making them a pregnancy superfood.

Ingredients:3/4 cup sesame seeds (til) 1/2 cup chopped jaggery (gur) 1 1/2 teaspoons ghee

Method: Heat a deep non-stick pan; add the sesame seeds and dry roast on a medium flame for 5 to 6 minutes. Remove and keep aside. Heat the ghee in the same deep non-stick pan, add the jaggery, mix well and cook on a medium flame for 3 minutes, while stirring continuously.

Switch off the flame, add the roasted sesame seeds and mix very well. When the mixture is ready, put the entire mixture over the back of a greased thaali or a smooth stone surface. Roll it out thinly into a 200 mm (8”) diameter circle using a greased rolling pin. Cut them into 38 mm (1. 5’’×1. 5’’) square pieces using a sharp knife. Allow it to cool completely. Store in an air-tight container, once cooled.

18

What’s Cooking

RECIPE 13: PANJEERI

Why This Recipe is Right for You:Panjeeri is highly beneficial for new mothers – it helps the uterus contract, promotes muscle healing and is rich in vitamins, fiber and essential fatty acids.

Ingredients:1 cup (100 grams) wheat flour ½ cup dry coconut (grated)¾ cup jaggery (gur) ¾ cup clarified butter (ghee) 2 tablespoons gond (consumable)2 tablespoons cashew nuts (10-12)2 tablespoons almonds (15-20)2 tablespoons melon seeds (charmaghaz) 5 green cardamom1 teaspoon carom powder1 teaspoon cumin powder1 teaspoon ginger powder4 - 5 apricots1 tablespoon pistachios1 tablespoon gum arabic (kamarkass)

Method: Take half the amount of ghee in a non-stick pan and warm it on medium heat. Break the gond in fine pieces and fry them until they turn light brown in color and become puffy. After frying all the gond, put it in a plate.

Now add almonds in the pan and fry for 1.5 minute till lightly browned, and add them to the same plate as the gond. Follow with frying the cashew nuts for 1 minute and remove from the pan. Repeat the same with the pistachios. Lastly, add apricots in hot ghee and fry for 1 minute and place it in the same plate.

Next, add melon seeds in the pan and cover them with a lid. Stir constantly and fry until they become light brown in color. Place them separately in another plate.Fry the kamarkass for 1 minute and take it out in separate bowl. Be careful - the kamarkass fries very quickly!

Reduce the flame as low as possible, and add cumin powder, carom seed powder and ginger powder in the ghee and sauté for a while. Add grated coconut and cook (bhuno) for a while. Put it in the plate with the melon seeds.

Add the rest of the ghee in the pan. When the ghee melts completely, add wheat flour and cook it on a medium flame until it turns light brown in color and smells good. All the ingredients are now ready.

Place the melon seeds, spices, all the fried dry fruits and kamarkass in a grinder, and grind them finely to make a powder. Put this ground dry fruit mixture in a big bowl and add jaggery, roasted spices and grated coconut. Mix all the ingredients nicely. Also add the roasted wheat flour and green cardamom powder into it and mix thoroughly. Panjeeri for new mothers is now ready. Give 2-3 tablespoons panjeeri to new mothers.

20

Ingredients:

Lemon Max Paste

2 cups water to wash

1 soft sponge

Method:

Swipe your sponge into the Lemon Max Paste Tub, and wipe down the dishes. One swipe will carry an adequate amount of Lemon Max Paste for a batch of dishes, so watch how Lemon Max Paste works its magic and cuts through the grease. Dry your plates, pots, pans and utensils and put them away smelling fresh and shining clean.

The aftermath of a dinner party always leads to standing in front of the kitchen sink for hours, doing the dishes and cleaning kitchen surfaces. But nothing makes a delicious meal taste better than knowing there’s an easy and quick clean-up to look forward to! Here’s a quick dishwashing recipe for your convenience – it’s efficient, great for grease-cutting and soft on hands too!

What’s Cooking

DISHWASHING RECIPEFOR SPARKLING DISHES

Handy Hacks (Kitchen Tips Section)

KITCHENSOS

Cooking emergencies and accidents happen – that’s why we’ve put together some of the best kitchen cheats, tips and hacks that will help you save time & make your life easier in the kitchen!

1. Want to remove egg shells with ease?Add one teaspoon of baking soda to make egg shells come off effortlessly.

2. Want crystal clear ice cubes?Boil the water & let it cool before freezing it in the ice tray.

3. Want to remove the garlicky smell from your hands? After using garlic, rub your fingers thoroughly on the bottom of a stainlesssteel spoon under running water. The metal magically removes garlic odor.

4. Want to make halwa thicker?Sprinkle rusk powder over the halwa in the end and mix well.

5. Want the vegetables to remain green even after they cook?Add a pinch of turmeric powder to the oil before adding the green vegetables.

6. Did you accidentally burn the rice?There’s no need to panic! Place a slice of white bread on top of therice for 10 minutes to remove the burnt aroma.

7. Want to peel garlic skin with ease?Just microwave the garlic for 15 seconds before peeling the skin.

8. Want to make soft puris?Use milk instead of water when kneading the dough.

9. Want to keep your chopping board steady? Add a damp hand towel under the board to keep it from sliding.

10. Want to peel ginger quickly? Use the edge of the spoon to scrape the skin away with ease.

11. Did you add too much salt to the salan?Make dough balls and add them to the salan – they will absorbthe excess salt.

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Are you unfamiliar with popular cooking terms & techniques? There’s no need to worry! Take a look at our comprehensive A-Z guide below.

Glossary

BRUSH UP ONYOUR COOKINGTERMINOLOGY

Baghaar:A cooking technique in which cooking oil is heated and spices are added to fry. The oil is then added to a dish for flavoring.

Blanch:To partially cook fruits, vegetables, or nuts in boiling water or steam to intensify and set color and flavor.

Braise:To cook food slowly in a small amount of liquid in a tightly covered pan on the range top or in the oven.

Broil: To cook above or below a direct heat source, usually on a rack or spit in an oven.

Bake: To cook using dry heat, either covered or uncovered, in an oven or oven-type appliance.

Baste:To moisten meat or other foods to prevent it drying out while cooking and to add flavor. You can baste using pan drippings or another moist flavoring such as a marinade.

Beat: To make a mixture smooth by adding air. Use a brisk over and over stirring motion with a spoon, or a rotary motion using a manual beater or electric mixer.

Caramelization: The browning of sugar, a process used extensively in cooking for the resulting nutty flavor and brown color.

Cheesemaking: The craft of making cheese.

Clay Pot Cooking (Handi): A process of cooking food in a pot made from unglazed & natural clay.

Carry Over Cooking (Dumm): The phenomenon wherein food retains heat and continues to cook even after being removed from the source of heat.

Chop: To cut food into small pieces with a knife.

Coat: To cover food on all sides with flour, crumbs or batter.

Dum Pukht: (Slow Oven Cooking): A cooking technique in which meat and vegetables are cooked over a very low flame, generally in sealed containers.

Flake/Shred:To gently break food into small, flat pieces.

Glossary

Fold:To combine two ingredients using a specific movement with a spoon. To fold: Go down through the mixture on the far side of the bowl with a spoon or spatula. Bring the spoon across the bottom of the bowl and up the near side. Turn the bowl slightly and repeat. Keep doing this until the mixture is well blended.Fry:To cook in hot fat; to pan fry in a small amount of fat or deep fry in a large amount of fat that covers the food.Fillet: A piece of meat, poultry or fish with all the bones removed. To fillet is to remove the bones.Grind:To reduce a food to fine particles using a mortar and pestle, blender or food processor.Glaze:To coat with a smooth mixture to give food a glossy look.Grate:To rub food against an appliance that cuts it into fine shreds or forms small particles. Often used with cheeses and rinds of citrus fruits.Grill:To cook on a rack over hot coals or other direct heat source that simulates coals.Infuse:To steep or heat gently to extract flavor. For example, to put a vanilla pod into sugar infuses the sugar with vanilla flavor.

Julienne:To cut food into long thin strips resembling matchsticks. Knead: To manipulate dough in order to develop the gluten. This is done using a pressing motion with folding and stretching.For yeast breads:Fold the dough toward you, then push the dough away using the heel of your hand. Rotate the ball of dough ¼, turn and repeat the action. Continue this motion for several minutes until the dough becomes more elastic, or as long as your recipe states. Kneading biscuit dough is done more gently and for lesser time.Marination:The process of soaking foods in a seasoned, often acidic, liquid/paste before cooking. This adds flavor and tenderizes the food.Mince:To cut or chop food into very small pieces.Pickling:The process of preserving or expanding the lifespan of food by either anaerobic fermentation in brine or immersion in vinegar. Pit:To remove the seed from fruit.Peel:To pull away, strip or cut off the outer covering of a fruit or vegetable.Purée:To put food through a sieve, blender or food processor in order to produce a thick pulp.Roast:To cook meat or vegetables in an uncovered pan in an oven using dry heat.

Glossary

Sauté:To brown or cook meat, fish, vegetables or fruit in a small amount of fat over a high heat in a shallow pan, turning and tossing the food so it colors evenly. Scald:To heat milk until just below the boiling point, when you will see tiny bubbles appearing around the edges of the pan.Simmer:To cook in a liquid that is just below the boiling point. Bubbles will form slowly and burst before reaching the surface.Steam:To cook in a covered container over boiling water. The container should have small holes in it to allow the steam from the water to rise.Stir Fry:To cook in a frying pan or wok over high heat in a small amount of fat, stirring constantly.Sweat:To cook gently, usually in butter, a bit of oil, or the foods’ own juices to soften but not brown the food.Smoking:The process of flavoring, browning, cooking, or preserving food by exposing it to smoke from burning or smoldering material, most often wood or coal.Toast: To brown with dry heat in an oven or toaster.

Whip: To beat rapidly with a wire whisk, beater or electric mixer to incorporate air, lighten and increase volume.Plump: To allow a food, such as raisins, to soak in a liquid, which generally increases its volume.Poach: To cook a food by placing it in a pot of seasoned simmering liquid.Sear: To brown meat over a high temperature very quickly in order to seal in the juices. Season: To improve the flavor of food by adding salt, pepper and other spices and flavors.Simmer:To cook a pot or pan of food just below boiling point.Tenderize: A process to break down collagen in meat to make it more palatable for consumption.Tandoor: A cylindrical clay or metal oven used in cooking and baking.Vinaigrette: A salad dressing made from oil, vinegar and seasonings.Zest: The colored outer portion of citrus fruit peel.

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