Table of Contents

Introduction 02 Know Your Cuts! 03-04 Help Yourself 05-06 Count Your Calories 05-06 Eat Smart - Calorie-Cutting Tips 07 Healthy, Wealthy & Wise (Health Section) 08 Herbs That Heal 08 Drink Your Way to Health 09 Eat Fit to Burn Fat 10 Eat Well, Live Well 11 What’s 12 Diabetic-Friendly Recipes 12-14 Blood Pressure-Friendly Recipes 15-16 Cholesterol-Friendly Recipes 17 Pregnancy-Friendly Recipes 17-19 Dishwashing Recipe for Sparkling Dishes 20

Kitchen SOS (Kitchen Tips Section) 21 Brush Up on Your Cooking Terminology (Glossary) 22-24 INTRODUCTION , 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! KNOW YOUR CUTS

Each cut of 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

MUTTON CHICKEN CUTS CUTS CUTS

Neck Mutton Head Beef Seekh Neck Chicken Qorma Shoulder Mutton Pulao Chuck Pot Roast Beef Fillets Breast Crispy Nuggets Shank Roast Mutton Shank Brisket Beef Brisket Wing Hot and Spicy Chicken Wings Ribs Oven Baked Spicy Ribs Rib BBQ Beef Ribs Back Curried Chicken Back Loin Chinioti Mutton Kunna Shank Beef Nihari Leg Crispy Drumsticks Breast Balochi Mutton Sajji Plate Skirt Thigh Thighs Leg Leg Roast Loin Beef Tail Chazaan Flank Braised Ground Beef Round Slow Roasted Beef Steaks Sirloin Boneless Steaks Help Yourself Choose your wisely – being sensible in your caloric COUNT YOUR intake can make a tremendous difference in preventing CALORIES weight gain. See our detailed list below to check the calories different foods contain. Calories of different foods, measured per 100 grams: Type of Food Name Calories (per 100 gms) Type of Food Name Calories (per 100 gms) Wheat Flour (Aata Gandum) 341 Salad (Salaad Patta) 50 Flour (Maida) 348 Cilantro / Coriander (Dhanya) 77 Grains Semolina (Sooji) 348 Radish (Mooli) 13 Rice (Chawal) 345 Buffalo Milk (Bhains ka 117 Maize/Corn (Makaiiee) 342 Dhoodh) Pearl Millet (Bajra) 361 Cow’s Milk (Gaye ka Dhoodh) 67 Vermicelli (Sawaiiyan) 352 Dairy Goat’s Milk (Bakri ka Dhoodh) 72 Pulses Sago (Sabudana) 352 Products Powdered Skimmed Milk 90 Chickpeas (Chanay) 360 Powdered Milk 496 and Split Red Lentil (Chanay ki 372 Yogurt (Dahi) 60 Lentils Daal) Cottage Cheese (Paneer) 348 Black lentil (Maash ki Daal) 347 Mutton (Bakrey ka ) 100 Red Lentil (Masoor ki Daal) 343 Beef (Gaye ka Gosht) 200 Yellow Lentil (Moong ki Daal) 348 Chicken (Murghi) 129 Carrot (Gaajar) 48 Egg White (Anday ki Sufaidi ) 50 Beetroot (Chukandar) 43 Egg Whole (Raw) 155 Potato (Aloo) 97 Meat, Egg Whole (Boiled) 163 Cluster Beans (Gowaar ki 60 Poultry Egg Yolk (Anday ki Zardi) 350 Phalli) & (Rohu Machli) 97 Vegetables Onion (Pyaaz) 50 (Pomfret ) 230 Garlic (Lehsun) 77 Fish Baked Fish (Pomfret) 114 Cucumber (Kheera/Kakri) 13 Fried Fish (Rohu) 129 Sweet Potato (Shakkarkandi) 120 Baked Fish (Rohu) 73 Ginger (Adrak) 67 Fried Fish (Herring) 85 Spinach (Paalak) 26 Baked Fish (Herring) 56 06

Type of Food Name Calories (per 100 gms) Type of Food Name Calories (per 100 gms) Fish Broth 39 Dry Fruit Almonds (Badam–per 1 oz) 172 Calamari Fish 2067 Pine Nuts (Chilghoza–per 1 oz) 12 Salad 1634 Dry Peanuts (Moomphalli) 570 (Jhingha) 394 Pistachio (Pista) 626 Fruits Walnut (Aakhrot) 687 Butter (Makhan) 729 White Sesame Seeds (Sufaid Til) 563 Oily Clarified Butter (Desi Ghee) 900 Foods Cooking Oil (Khanay Pakaney 900 Betel Leaf (Pan ka Patta – 1g) 03 ka Tail) Whole Wheat Biscuits 44 Type of Food Name Calories Per 1 Fruit Serving Slice of White Bread 94 Cup of Tea (with Milk & Sugar) 30 Apple (Saib) 57 Cup of Tea (Kahva) 03 Banana (Kaila) 105 Cream Coffee 30 Grapes (Angoor) 2 Black Coffee 9 Guava (Amrood) 73 Fresh Orange Juice (1 glass) 112 Plum (Aaloobukhara) 51 Ice Cream (1 scoop) 137 Orange (Mosambi) 43 (1 piece) 150 Coconut Water (Naryal Pani) 19 175 Strawberry 35 Brown Rice (100 grams) 110 Lychee 62 White Rice (1 cup, cooked) 204 Pineapple (Ananas) 45 Miscellaneous (per 1 paratha) 285 Fruits Pomegranate (Anaar) 66 (1 glass) 158 Custard Apple (Shareefa) 94 (1 cup) 282 Melon (Kharbooza) 149 Sugar (Cheeni) 398 Watermelon (Tarbooz) 120 Honey (Shehed) 319 Tomato (Tamatar) 21 Sugarcane Juice (Ganney ka 39 Mango (Aam) 64 Russ) Papaya (Papeeta) 43 Coca Cola/Pepsi 110 Peach (Aarroo) 47 Fanta/Mirinda 130 Lemon (Limbu) 29 Pear (Naashpati) 58 Grewia (Falsa) 72 EAT SMART CALORIE-CUTTING TIPS 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!

1) HEALTHY : 6) HEALTHY ICE CREAM: 11) SKIP THE SALT: Replace meat in burgers with boiled beans, Chop up two bananas into 1-inch pieces, Bring food to life using garlic powder or vegetables or oats for a crunchy, healthy & freeze them and puree them with some cocoa citrus juice instead of salt. This helps delicious burger! powder, for instant rich, creamy ice cream! prevent excessive sodium intake. 2) BAKED FRIES: 7) CHEESE WISELY: 12) CALL ON CAULIFLOWER: Try snacks that you usually deep-fry, To cut back on calories while satisfying your A great substitute for high-calorie rice is such as fries, with some light seasoning. love for cheese, simply swap cream cheese shredded cauliflower. Add it, with egg, to Healthy, delicious and less hassle all at once. with pureed cottage cheese. It’s inexpensive, make a healthy, gluten-free pizza base, and low in calories and easily accessible. pile on delicious toppings guilt-free! 3) FLAVORED WATER: Add fresh fruit in your drinking water to curb 8) CHOCOLATE - GO DARK: 13) AWAY WITH STARCH: your sugary drink craving. Trust us, this small Chocolate is sacred for foodies, but did you Always opt for recipes which require rice tip can go a long way in ensuring your health. know dark chocolate (75% to 80% cocoa) is a or pasta water to be drained after cooking delicious and powerful source of antioxidants? to remove fattening starch content. 4) GO BROWN: Swap out your usual brand with dark Swap out white carbs with brown ones to chocolate to cut back on calories instantly. add fiber to your diet & cut back on calories. This works great for baked bread, rice, pasta 9) PASS ON BUTTER: & flour used to make “”. Avocado as a substitute for butter works great for savory and sweet. Trust us, you won’t be 5) SPICE UP DESSERTS: able to tell the difference, with its creamy, To cut down on sugar in desserts, swap out subtle flavor. some portion of it with cinnamon powder. Sweet, delicious, healthy and low-cal. What 10) BRING ON THE BROTH: more could one want from desserts! Sauté vegetables in chicken broth instead of oil. This adds bags of flavor and richness, as well as nutrients. Healthy, Wealthy & Wise 08

Black Pepper (Kaali Mirch) Turmeric (Haldi) Helps relieve indigestion Curbs inflammation Ginger (Adrak) Clove (Laung) Calms nausea Helps soothe toothaches Mint (Podina) Aloe Vera (Gheekwaar) Reduces pain-inducing intestinal Natural remedy for constipation spasms Fenugreek (Saunf) Cumin (Zeera) Helps flush out harmful toxins HERBS Helps treat insomnia THAT HEAL Saffron (Zafraan) Cinnamon (Darchini) Helps ease menstrual cramps Fights type-2 diabetes Rosemary (Akleel Kohistani) Improves memory Sage (Ba Ba Bootie) Helps fight bad breath & treat tonsillitis Spices and herbs can do a lot more than add pizzazz and flavor to your cooking. Basil (Tulsi) With their natural healing properties, they Combats colds & soothes can boost immunity, heal sickness, enhance stomach upsets energy and ensure overall well-being. Here’s a list of 15 such herbs & spices that Garlic (Lehsun) are commonly found in the extraordinary Reduces cholesterol pharmacy that exists in your kitchen. Nutmeg (Jaiphal) Lowers blood pressure Healthy, Wealthy & Wise

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

Tummy Tonic Detox Tea Metabolism Booster Ingredients: Ingredients: Ingredients: Water + Lime + Orange + Water + Green Tea + Mint + Lime Water + Cucumber + Lemon + Lime Lemon + Mint Benefits: Benefits: Benefits: Packed with antioxidants Cleanses kidneys, Aids digestion, boosts metabolism Method: boosts immune system Method: Steep green tea in a cup of warm water for Method: In a large bottle or jug, add half a sliced at least 20 minutes to release antioxidants. Slice cucumber into ½ inch strips, and lemon, half a sliced lime and half a Add to this two cups of water, the juice of slice some lemons thinly. Add both to sliced orange, along with 5 mint leaves. half a lemon and 4-5 mint leaves. Sip on a pitcher. Cucumber slices tend to float, Top up the jug with 6 glasses of water, this throughout the day to flush out toxins so adding ice will weigh them down. and leave it in the fridge overnight. and cleanse your body. Top up with water, and leave in the Drink this refreshing and citrusy tonic fridge to sit for at least an hour (for best first thing in the morning. results, let it sit overnight). Sip this on the go for a cool refreshing drink. Healthy, Wealthy & Wise 10

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

Almonds and Other Nuts (with Skins Intact): Grapefruit Build muscle & reduce cravings Lowers insulin, regulates blood sugar & metabolism

Dairy Products (Fat-Free or Low-Fat Milk, Yogurt & Cheese): Green Tea Build strong bones & fire up weight loss Fires up the fat burning process

Eggs Chili Peppers Build muscle & burn fat Speeds up metabolism

Lean Spinach and Green Vegetables Build muscle & strengthen the immune system Shrinks belly fat & promotes weight loss

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

Fatty Fish (such as Salmon, Tuna & Mackerel) Beans and Legumes Trigger fullness & fire up fat burning Build muscle, help burn fat & regulate digestion 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. What’s Cooking 12 DIABETIC-FRIENDLY RECIPES RECIPE 1: MIXED VEGETABLE CURRY

Ingredients: Method: Potatoes cut into small cubes and soaked in water Step 1: Heat oil in a non-stick pan and add cumin seeds. When the seeds 2 medium carrots cut into small cubes begin to change color, add potatoes, carrots, salt and turmeric powder and 1 cup shelled green peas mix well. Cover the pan and let it simmer. 1/4 cup oil Step 2: Cut the cottage cheese into small cubes. Roughly tear brown bread 2 tablespoons cumin seeds slices and grind to make fine crumbs. Add coriander powder, red chilli Salt to taste powder, ginger paste and 1 cup water to the vegetables and mix. 1/4 teaspoon turmeric powder Step 3: Cover and continue to cook for 2-3 minutes or till the vegetables are Cottage cheese (paneer) 50 grams almost done. 3 brown bread slices 1 tablespoon coriander powder Step 4: Add green peas, paneer, tomato puree and bread crumbs and mix 1/2 teaspoon red chilli powder well. Cover and cook on low heat till all the vegetables are completely done. 1 tablespoon ginger paste Step 5: Garnish with coriander leaves and serve hot. 1/4 cup tomato puree 1 tablespoon fresh coriander leaves chopped

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 RECIPE 2: SUGAR-FREE LAUKI HALWA

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 Why This Recipe is Right for You: Method: This recipe is a vegetable AND a dessert – what could be Heat the ghee in a deep non-stick pan, add the bottle gourd and mix well. Cover it with a lid better? Bottle Gourd (Lauki) is high in both water and fibre and cook on a medium flame for 5 to 6 minutes, stirring occasionally. Add the milk and content, which makes it easily digestible. It is also known cardamom powder, mix well and cook on a medium flame for 15 to 17 minutes, while stirring to bring down sugar levels, making it ideal for Diabetics. continuously. Add the sugar substitute and mix well. Serve warm. RECIPE 3: BESAN BHINDI KI SABZI Ingredients: Method: Why This Recipe is Right for You: 2 cups chopped ladyfinger (bhindi) Steam the bhindi for 5 to 7 minutes till soft and Okra (Bhindi) is a superfood for Diabetics. It is rich in 1 cup low fat curds (dahi) keep aside. Combine the curds, coriander 2 teaspoons coriander (dhania) powder fibre, is low on the glycemic index, and has anti-diabetic 2 teaspoons chilli powder powder, chilli powder, gram flour and salt with properties. 1/2 teaspoon Bengal gram flour (besan) 2 tablespoons of water and keep aside. Heat 1 teaspoon cumin seeds (zeera) the oil in a non-stick pan and add the cumin 1 teaspoon mustard seeds (sarson) seeds, mustard seeds, fennel seeds, asafoetida 1 teaspoon fennel seeds (saunf) and curry leaves. When the seeds crackle, add 1/8 teaspoon asafoetida (hing) 5 to 7 curry leaves (karri patta) the curd mixture and steamed bhindi and 1 teaspoon oil bring to a boil. Simmer for 3 to 4 minutes. Salt to taste Serve hot, garnished with coriander. What’s Cooking 14 RECIPE 4: ROSE

Ingredients: white mixture in an even layer in a 150 mm (6”) 1 1/2 cups crumbled cottage cheese (paneer) diameter thaali. Spread the pink mixture over the 1/2 cup crumbled mava (khoya) white mixture in an even layer. Refrigerate for at 5 tablespoons powdered sugar least 1 hour and cut into 10 equal sized diamond A few drops of rose essence pieces. Garnish each piece with an almond halve 4 to 5 drops of edible red color and serve chilled. 5 almonds cut into halves (for garnishing) Why This Recipe is Right for You: Did You Know? Method: With cottage cheese as the base, you’ll get the Cottage cheese is an excellent source Combine all the ingredients, except the red color, same firm yet yielding texture of barfi without of calcium, a mineral that plays a major in a deep bowl and mix well. Divide this mixture the high fat content. The absence of both sugar role in tooth and bone health, and in the into 2 equal portions. Add red color to one and sweeteners makes it an ideal recipe for prevention of osteoporosis. portion, mix well and keep aside. Spread the Diabetics.

RECIPE 5: JAMUN ICE CREAM

Ingredients: aside to cool completely. Once cooled, add the black jamun pulp and sugar substitute - mix well. Pour the 4 tablespoons black jamun pulp mixture into a shallow aluminum container. Cover with aluminum foil and freeze for 6 hours or till it is 2 1/2 cups low-fat milk, 99.7% fat-free semi-set. Pour the mixture into a mixer and blend till smooth. Transfer the mixture back into the same 2 tablespoons corn flour aluminum shallow container. Cover with an aluminum foil and freeze for approximately 10 hours or till 1 tablespoon sugar substitute set. Scoop and serve immediately.

Method: Why This Recipe is Right for You: Combine the corn flour and ½ cup of milk in a This recipe is low-fat, uses a limited amount of fruit, and can be bowl, mix well and keep aside. Boil the made fresh when required. Jamun is great for Diabetics because remaining 2 cups of milk in a deep non-stick pan it converts starch into energy and keeps sugar levels in check. on a medium flame for 3 to 4 minutes, while stirring occasionally. Add the corn flour-milk Did You Know? mixture, mix well and cook on a medium flame Having a bowl of oatmeal or cold oat-based cereal can help for 3 minutes, while stirring continuously. Keep lower cholesterol. What’s Cooking BLOOD PRESSURE-FRIENDLY RECIPES RECIPE 6: DAHI BHINDI KI SABZI

Ingredients: For the garnish 2 cups chopped ladyfinger (bhindi) 1 tablespoon chopped coriander (dhania) 1 cup low fat curds (dahi) Instructions: 2 teaspoons coriander (dhania) powder Steam the bhindi for 5 to 7 minutes till soft. Keep 2 teaspoons chilli powder aside. Combine the curds, coriander powder, chilli 1/2 teaspoon besan (Bengal gram flour) powder, gram flour and salt with 2 tablespoons of 1 teaspoon cumin seeds (zeera) water and keep aside. Heat the oil in a non-stick 1 teaspoon mustard seeds (rai / sarson) pan and add the cumin seeds, mustard seeds, 1 teaspoon fennel seeds (saunf) fennel seeds, asafoetida and curry leaves. Why This Recipe is Right for You: This recipe 1/8 teaspoon asafoetida (hing) When the seeds crackle, add the curd mixture and works for people with high blood pressure as it 5 to 7 curry leaves (karri patta) steamed bhindi and bring to a boil. Simmer for 3 is very low in sodium content. It is also low in calories and carbohydrates, so bigger helpings 1 teaspoon oil to 4 minutes. Serve hot, garnished with coriander. can be enjoyed! Salt to taste RECIPE 7: CABBAGE AND ONION

Ingredients: Instructions: 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 1/4 cup finely chopped cabbage Combine your ingredients in a bowl and perfect blend of crunchy snack bites but will ensure your blood 1/4 cup finely chopped onions knead until it is a semi-soft dough. Divide pressure is kept under control. 1 cup whole wheat flour (gehun ka atta) into 6 equal parts and roll out a portion 1 teaspoon finely chopped garlic measuring 6 inches in diameter, sprinkling (lehsun) whole wheat flour for rolling. Heat a 1/2 teaspoon finely chopped green chillies non-stick pan and cook the roti on a 1/4 teaspoon salt medium flame until it turns golden brown. Whole wheat flour (gehun atta) for rolling Flip and repeat. Serve with your favorite 1 1/2 teaspoon oil for cooking condiments! What’s Cooking 16

RECIPE 8: GREEN CHILLI PICKLE

Ingredients: 1 cup thinly sliced light green chillies 1 teaspoon oil 1 tablespoon cumin seeds (zeera) 1/2 teaspoon whole peppercorns (kalimirch) 1/2 teaspoon carom seeds (ajwain) 1/4 teaspoon dried ginger (soonth) powder 1 1/2 tablespoon grated jaggery (gur) 1 tablespoon lemon juice 1/8 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.

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. What’s Cooking CHOLESTEROL-FRIENDLY RECIPES RECIPE 9: COLD CUCUMBER SOUP Ingredients: cool completely. Combine the cucumber, milk, 2 cups cucumber cubes curds and salt and blend in a mixer till smooth. 1/2 cup finely chopped cucumber Keep aside. Heat the butter in a deep 1/2 cup low-fat milk, 99.7% fat-free non-stick pan; add the chopped cucumber 1/4 cup low-fat curd (dahi) and capsicum and sauté on a medium flame Salt to taste for 2 minutes. Remove from the flame, add 2 teaspoons low-fat butter the cucumber-milk mixture and mix well. Cool 1 tablespoon finely chopped capsicum slightly and refrigerate for at least 30 minutes. A few mint leaves (for garnishing) Serve chilled garnished with mint leaves and Method: black pepper powder. Combine the cucumber cubes and 1½ cups of water in a deep non-stick pan, mix well and Why This Recipe is Right for You: cook on a medium flame for 10 to 12 minutes Low-fat yogurt is a great substitute for cream. It provides richness without the high fat content. or till the cucumber turns soft. Keep aside to Cucumbers have high water content and are excellent for health. PREGNANCY-FRIENDLY RECIPES RECIPE 10: STUFFED BAJRA ROTI Ingredients: 1 large-sized tomato, finely chopped on top and press well so that it becomes one roti. Repeat for the For the dough Salt to taste remaining rotis and stuffing. Cook each stuffed roti on a tava (griddle) 1 1/2 cups bajra (black millet) flour Other ingredients on both sides using a little butter till both sides are golden brown. A pinch of salt 2 tablespoons butter for cooking Serve hot. To be mixed into a stuffing Method: Why This Recipe is Right for You: Bajra 1/2 cup crumbled cottage cheese (paneer) Combine the bajra flour, salt and is excellent for expecting mothers. As 2 tablespoons chopped fenugreek (methi) leaves enough hot water to make a soft it is mainly starch, Bajra is a 1 green chilli, finely chopped dough. Knead well, divide into 16 high-energy food which promotes portions and roll out each portion heart health and aids digestion. It also into thin rotis. Spread a little stuffing increases insulin sensitivity, thus on one roti. Then put another roti on reducing the risk of Diabetes. What’s Cooking 18 RECIPE 11: TIL CHIKKI Ingredients: Switch off the flame, add the roasted sesame seeds 3/4 cup sesame seeds (til) and mix very well. When the mixture is ready, put 1/2 cup chopped jaggery (gur) the entire mixture over the back of a greased thaali 1 1/2 teaspoons ghee or a smooth stone surface. Roll it out thinly into a 200 mm (8”) diameter circle using a greased rolling Method: pin. Cut them into 38 mm (1. 5’’×1. 5’’) square pieces Heat a deep non-stick pan; add the sesame seeds using a sharp knife. Allow it to cool completely. Store and dry roast on a medium flame for 5 to 6 minutes. in an air-tight container, once cooled. Remove and keep aside. Heat the ghee in the same deep non-stick pan, add the jaggery, mix well and Why This Recipe is Right for You: cook on a medium flame for 3 minutes, while Sesame Seeds (Til) lower glucose levels and blood pressure, protecting heart health. Along with stirring continuously. 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. RECIPE 12: EGGLESS CARAMEL CUSTARD Ingredients: it all over the mold, rotating the mold to spread the Why This Recipe is Right for You: 2 1/2 cups milk caramelized sugar evenly. The sugar will harden in This custard recipe is a good alternative for 3 teaspoons custard powder 10 minutes. those who dislike drinking plain milk. It is light 1/4 cup sugar and tasty, and has a decent amount of calcium Keep aside a 1/2 cup of milk. Mix the custard and energy. 1/2 teaspoon vanilla essence powder in this cold milk. Boil the remaining milk 10 teaspoons chopped china grass (agar-agar) with the sugar. When the milk starts , add Did You Know? 2 tablespoons sugar for caramelizing the custard and continue cooking until you get a Sniffing lemons is a great way to ease morning Method: smooth sauce. Add the melted china grass to the sickness. Soak the china grass (agar-agar) in 3/4 cup of cold custard. Boil again for 2 minutes. Strain the mixture water for 1 hour. Simmer over a slow flame until it and cool it slightly. Add the vanilla essence and mix dissolves and becomes a clear liquid. In a pudding well. Pour this mixture over the prepared mold. mold (approx. 6 inches in diameter), add the sugar Refrigerate till it sets. Before serving, loosen the for caramelizing and 1 teaspoon of water and sides with a sharp knife and invert on a plate. continue cooking until it becomes brown. Spread What’s Cooking RECIPE 13: PANJEERI

Ingredients: Reduce the flame as low as possible, and add cumin powder, carom seed powder 1 cup (100 grams) wheat flour and ginger powder in the ghee and sauté for a while. Add grated coconut and cook ½ cup dry coconut (grated) (bhuno) for a while. Put it in the plate with the melon seeds. ¾ cup jaggery (gur) ¾ cup clarified butter (ghee) Add the rest of the ghee in the pan. When the ghee melts completely, add wheat 2 tablespoons gond (consumable) flour and cook it on a medium flame until it turns light brown in color and smells 2 tablespoons cashew nuts (10-12) good. All the ingredients are now ready. 2 tablespoons almonds (15-20) 2 tablespoons melon seeds (charmaghaz) Place the melon seeds, spices, all the fried dry fruits and kamarkass in a grinder, 5 green cardamom and grind them finely to make a powder. Put this ground dry fruit mixture in a big 1 teaspoon carom powder bowl and add jaggery, roasted spices and grated coconut. Mix all the ingredients 1 teaspoon cumin powder nicely. Also add the roasted wheat flour and green cardamom powder into it and 1 teaspoon ginger powder mix thoroughly. Panjeeri for new mothers is now ready. Give 2-3 tablespoons 4 - 5 apricots panjeeri to new mothers. 1 tablespoon pistachios 1 tablespoon gum arabic (kamarkass) Why This Recipe is Right for You: Method: Panjeeri is highly beneficial for new mothers – it helps the uterus Take half the amount of ghee in a non-stick pan and warm it on medium heat. Break contract, promotes muscle healing and is rich in vitamins, fiber the gond in fine pieces and fry them until they turn light brown in color and become and essential fatty acids. puffy. After 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! What’s Cooking 20 DISHWASHING RECIPE FOR SPARKLING DISHES

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! 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. Handy Hacks (Kitchen Tips Section)

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

1. Want to remove egg shells with ease? 7. Want to peel garlic skin with ease? Add one teaspoon of baking soda to make egg shells come off effortlessly. Just microwave the garlic for 15 seconds before peeling the skin.

2. Want crystal clear ice cubes? 8. Want to make soft puris? Boil the water & let it cool before freezing it in the ice tray. Use milk instead of water when kneading the dough.

3. Want to remove the garlicky smell from your hands? 9. Want to keep your chopping board steady? After using garlic, rub your fingers thoroughly on the bottom of a stainless Add a damp hand towel under the board to keep it from sliding. steel spoon under running water. The metal magically removes garlic odor.

4. Want to make halwa thicker? 10. Want to peel ginger quickly? Sprinkle rusk powder over the halwa in the end and mix well. Use the edge of the spoon to scrape the skin away with ease.

5. Want the vegetables to remain green even after they cook? 11. Did you add too much salt to the salan? Add a pinch of turmeric powder to the oil before adding the green vegetables. Make dough balls and add them to the salan – they will absorb the excess salt.

6. Did you accidentally burn the rice? There’s no need to panic! Place a slice of white bread on top of the rice for 10 minutes to remove the burnt aroma. Glossary 22

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

Baghaar: : A cooking technique in which cooking oil is heated and spices are The browning of sugar, a process used extensively in cooking for added to fry. The oil is then added to a dish for flavoring. the resulting nutty flavor and brown color. Blanch: Cheesemaking: To partially cook fruits, vegetables, or nuts in boiling water or steam The craft of making cheese. to intensify and set color and flavor. Clay Pot Cooking (Handi): Braise: A process of cooking food in a pot made from unglazed & natural To cook food slowly in a small amount of liquid in a tightly covered clay. pan on the range top or in the oven. Carry Over Cooking (Dumm): Broil: The phenomenon wherein food retains heat and continues to cook To cook above or below a direct heat source, usually on a rack or even after being removed from the source of heat. spit in an oven. Chop: Bake: To cut food into small pieces with a knife. To cook using dry heat, either covered or uncovered, in an oven or Coat: oven-type appliance. To cover food on all sides with flour, crumbs or batter. Baste: Dum Pukht: (Slow Oven Cooking): To moisten meat or other foods to prevent it drying out while A cooking technique in which meat and vegetables are cooked over cooking and to add flavor. You can baste using pan drippings or a very low flame, generally in sealed containers. another moist flavoring such as a marinade. Flake/Shred: Beat: To gently break food into small, flat pieces. 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. Glossary

Fold: Julienne: To combine two ingredients using a specific movement with a spoon. To cut food into long thin strips resembling matchsticks. To fold: Go down through the mixture on the far side of the bowl Knead: with a spoon or spatula. Bring the spoon across the bottom of the To manipulate dough in order to develop the gluten. This is done bowl and up the near side. Turn the bowl slightly and repeat. Keep using a pressing motion with folding and stretching. doing this until the mixture is well blended. For yeast breads: Fry: Fold the dough toward you, then push the dough away using the To cook in hot fat; to pan fry in a small amount of fat or deep fry in a heel of your hand. Rotate the ball of dough ¼, turn and repeat the large amount of fat that covers the food. action. Continue this motion for several minutes until the dough : becomes more elastic, or as long as your recipe states. Kneading A piece of meat, poultry or fish with all the bones removed. To fillet biscuit dough is done more gently and for lesser time. is to remove the bones. : Grind: The process of soaking foods in a seasoned, often acidic, liquid/paste To reduce a food to fine particles using a mortar and pestle, blender before cooking. This adds flavor and tenderizes the food. or food processor. Mince: Glaze: To cut or chop food into very small pieces. To coat with a smooth mixture to give food a glossy look. : Grate: The process of preserving or expanding the lifespan of food by either To rub food against an appliance that cuts it into fine shreds or forms anaerobic fermentation in brine or immersion in vinegar. small particles. Often used with cheeses and rinds of citrus fruits. Pit: Grill: To remove the seed from fruit. To cook on a rack over hot coals or other direct heat source that Peel: simulates coals. To pull away, strip or cut off the outer covering of a fruit or vegetable. Infuse: Purée: To steep or heat gently to extract flavor. For example, to put a vanilla To put food through a sieve, blender or food processor in order to pod into sugar infuses the sugar with vanilla flavor. produce a thick pulp. Roast: To cook meat or vegetables in an uncovered pan in an oven using dry heat. Glossary 24

Sauté: Whip: To brown or cook meat, fish, vegetables or fruit in a small amount To beat rapidly with a wire whisk, beater or electric mixer to of fat over a high heat in a shallow pan, turning and tossing the food incorporate air, lighten and increase volume. so it colors evenly. Plump: Scald: To allow a food, such as raisins, to soak in a liquid, which generally To heat milk until just below the boiling point, when you will see tiny increases its volume. bubbles appearing around the edges of the pan. Poach: Simmer: To cook a food by placing it in a pot of seasoned liquid. To cook in a liquid that is just below the boiling point. Bubbles will Sear: form slowly and burst before reaching the surface. To brown meat over a high temperature very quickly in order to seal Steam: in the juices. To cook in a covered container over boiling water. The container Season: should have small holes in it to allow the steam from the water to To improve the flavor of food by adding salt, pepper and other spices rise. and flavors. Stir Fry: Simmer: To cook in a frying pan or wok over high heat in a small amount of To cook a pot or pan of food just below boiling point. fat, stirring constantly. Tenderize: Sweat: A process to break down collagen in meat to make it more palatable To cook gently, usually in butter, a bit of oil, or the foods’ own juices for consumption. to soften but not brown the food. Tandoor: : A cylindrical clay or metal oven used in cooking and baking. The process of flavoring, browning, cooking, or preserving food by Vinaigrette: exposing it to smoke from burning or smoldering material, most A salad dressing made from oil, vinegar and seasonings. often wood or coal. Zest: : The colored outer portion of citrus fruit peel. To brown with dry heat in an oven or toaster.