Tel bottle se nahi — chamach se.
1 bara chamach = 120 calorie. Poore din, poore ghar ke liye: 3–4 bare chamach.
Kam tel mein swaad — paanch nuskhe
| Nuskha | Kaise |
|---|---|
| Pyaz paani se bhunein | 1 chamach tel, phir chipakne par 2 chamach paani ka chhinta + dhakan. 2–3 dafa dohraayein. |
| Tamatar jaldi daalein | Unka apna paani masaala bhunne mein tel ki jagah kaam karta hai. |
| Dahi se garhapan | Malaai aur zyada tel ki jagah phenta hua dahi (halki aanch par). |
| Tarka aakhir mein | 1 chota chamach, upar se. 1 chamach ka tarka = 4 chamach ka ehsaas. |
| Bhaari peendi degchi | Khana chipakta nahi, is liye tel daalne ki zaroorat hi nahi parti. |
Pakane ka tareeqa
| Tareeqa | Tel | Kis ke liye |
|---|---|---|
| Bhaap (steam) | 0 | Sabzi — vitamins bhi sab se zyada bachte hain |
| Ubaalna | 0 | Ande, aloo, chana, daal |
| Grill / seekh | Bohat kam | Chicken, kabab, machli |
| Oven mein bhunna | 1 chamach | Chicken, sabzi — talne jaisa maza |
| Bhunna (kam tel) | 1–2 chamach | Rozana ka salan |
| Talna (deep fry) | Bohat zyada | Kabhi kabhi — roz nahi |
Talne se aloo 0.2% se 14% fat ka ho jaata hai.
Chicken leg 2% se 18%. Aloo bura nahi tha — talna bura tha.
Tel phenk dein agar…
- Rang gehra bhura ho gaya ho
- Gaarha aur lais-daar lag raha ho
- Garam karte hi dhuaan uthe
- Bu badal gayi ho ya jhaag zyada bane
Aur behtar: ghar par deep fry hi na karein — phir purane tel ka sawal hi nahi. Banaspati ghee bilkul na lein (trans fat).
Sabzi pakane ke teen usool
| Usool | Kyun |
|---|---|
| 1. Kam paani | Vitamins paani mein ghul kar bah jaate hain |
| 2. Kam waqt | 5 minute ubaalne se hi vitamin C ka ek tihai chala jaata hai |
| 3. Paani phenkein nahi | Wohi paani salan ya gravy mein daal dein |
Rozana ke swap — protein aur fiber
| Ye | Iski jagah | Faida |
|---|---|---|
| Saada chawal | Aadhe chawal + aadhi daal | +6 g protein |
| Khane ke saath kuch nahi | Ek katori dahi | +7 g protein |
| Nashte ka paratha | Anda + roti | +12 g protein |
| Chai ke saath biscuit | Mutthi bhar moongphali | +6 g protein |
| Malaai salan mein | Phenta hua dahi | +7 g protein |
| Safed atta | Chakki ka atta, chokar ke saath | +2 g fiber |
| Dhuli daal | Saabut daal | +4 g fiber |
| Raat ka saada salan | Hafte mein 3 din chana ya lobia | +13 g fiber |
| Shaam ka biscuit | Bhuna chana | +5 g fiber |
Chakki wale se kahein: "chokar mat nikalein."
Chokar hi asal fiber hai. Nikalne se roti safed to hoti hai, magar qeemti hissa chala jaata hai.
Itwar ki tayyari — do ghante, poora hafta
| Kya | Kahan | Kitna chalta hai |
|---|---|---|
| Bhuna pyaz-tamatar masala (sab se ahem) | Chhote dabbe, freezer | 3–4 hafte |
| Chana / lobia ubla hua | Hisson mein, freezer | 2–3 hafte |
| Chicken saaf + marinate | Hisson mein, freezer | 2 hafte |
| 4–6 uble ande | Fridge, chilke ke saath | 1 hafta |
| Sabzi dhoyi aur kati | Dabbe, fridge | 3–4 din |
| Kata hua salad | Dabba, fridge (nimbu baad mein) | 2–3 din |
| Phal dho kar | Mez par, nazar ke saamne | — |
Raat 9 baje aap woh khaati hain jo tayyar hota hai — woh nahi jo khaana chahiye.
Is liye asal faisla itwar ki dopehr hota hai, raat 9 baje nahi.
Bahar khana ho to
| Behtar | Kam behtar |
|---|---|
| Tikka, seekh kabab, bar-b-q | Samosa, pakora, fries |
| Chicken karahi (tel plate mein na lein) | Korma, nihari, haleem |
| Daal, sabzi, raita, salad | Biryani + naan dono |
| Paani, bina cheeni chai | Cold drink, meethi lassi |
Aasan usool: jo aag par pake — behtar. Jo tel mein pake — nahi. Jo tairta hua aaye — sab se bhaari.
Dawat ya shadi
- Jaane se pehle ghar par dahi ya phal kha lein — bhookay pait na jaayein
- Pehle salad aur raita plate mein daalein
- Biryani ya naan — dono nahi
- Boti chunein, tairta hua tel plate mein na lein
- Meetha — chaar chamach, poora nahi
- Agle din normal khaayein. "Kasar poori" karne ki koshish na karein
Sab se bari baat
Ghar ke khane mein nau cheezein aap ke ikhtiyar mein hain — kitna tel, kaun sa tel, kitna purana, kitna namak, kitni cheeni, gosht ka darja, sabzi kitni, plate mein kitna, aur safai.
Bahar ke khane mein ek bhi nahi.