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 Cooking 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 Food, 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 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 MUTTON BEEF CHICKEN CUTS CUTS CUTS Neck Mutton Jalfrezi Head Beef Seekh Kebab Neck Chicken Qorma Shoulder Mutton Pulao Chuck Pot Roast Beef Fillets Breast Crispy Nuggets Shank Roast Mutton Shank Brisket Beef Brisket Curry 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 Steak Thigh Tandoori Chicken Thighs Leg Leg Roast Loin Beef Steaks Tail Chazaan Flank Braised Ground Beef Round Slow Roasted Beef Steaks Sirloin Boneless Steaks Help Yourself Choose your foods 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 Gosht) 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) & Carp (Rohu Machli) 97 Vegetables Onion (Pyaaz) 50 Fried Fish (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 Tuna Salad 1634 Dry Peanuts (Moomphalli) 570 Shrimps (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 Jalebi (1 piece) 150 Coconut Water (Naryal Pani) 19 Khichri 175 Strawberry 35 Brown Rice (100 grams) 110 Lychee 62 White Rice (1 cup, cooked) 204 Pineapple (Ananas) 45 Miscellaneous Paratha (per 1 paratha) 285 Fruits Pomegranate (Anaar) 66 Lassi (1 glass) 158 Custard Apple (Shareefa) 94 Kheer (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 HAMBURGERS: 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 baking 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 “rotis”. 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.