A conversation hosted by Sahil Gera
Food in Indian homes is more than just fuel — it is tradition, culture, comfort, and identity. Yet, in today’s fast-paced lifestyle, where adulteration is rising and time is shrinking, people often feel lost between what is tasty and what is healthy. To address these everyday kitchen struggles, host Sahil Gera sat down with Chef Amit Kataria, an award-winning chef who has represented India globally. Their conversation revealed dozens of practical, simple, and science-backed solutions for every Indian family.
Diwali, Sweets & Safety: What You Must Know
Every year during Diwali, the biggest worry Indian families face is adulterated sweets. Chef Amit explained that this happens because demand skyrockets, and many small sellers compromise quality.
A few smart choices can keep your family safe:
Buy sweets only from known, branded shops
Prefer sweets with less milk content
Choose options like batisa, coconut laddoos, petha, dry fruit bites
Avoid sweets that last more than 2–3 days
Make simple sweets at home like khoya pedas, kheer, halwa
He added that preservatives used to extend shelf life are essentially chemicals that later harm the body. The safest mithai is the one you finish quickly.
The Truth About Sugar & Its Alternatives
With rising diabetes levels, sugar alternatives have become a trend — but not all of them are safe. Chef Amit clarified that most artificial sweeteners harm the kidney when used long-term.
Instead, he recommended sticking to natural sweetness:
Desi khandsari
Organic raw sugar
Jaggery (Gur)
Home-grown Stevia leaves (100% natural and safe)
Stevia, he explained, is so sweet that just two or three leaves can sweeten a cup of tea.
Which Oil Should You Actually Use?
Indians remain confused about olive oil vs. mustard oil vs. refined oil. Chef Amit cleared the air with practical science.
He emphasized that:
Refined oils should be avoided due to heavy chemical processing
Olive oil has a low smoking point and is not suitable for Indian frying
Mustard oil is one of the best options
Desi ghee, especially home-made, is highly nutritious
A unique tip he shared was a way to neutralize mustard oil’s strong smell: heat it and sprinkle a few drops of salted water — the smell disappears instantly.
Quick, Tasty & Healthy: Breakfast Options for Busy Families
Modern families struggle with mornings — office deadlines, school timings, and limited time for cooking. Chef Amit offered solutions that are fast and wholesome.
He suggested making:
Stuffed rotis instead of parathas
Beetroot, palak, methi, or bathua rotis for children
Millet bowls made with soaked millets and vegetables
Oats, besan, or moong dal cheelas
Colourful rotis, he noted, are a great way to make kids excited for tiffin.
Smart Replacements for Evening Junk Food Cravings
Evening cravings are the biggest enemy of healthy eating. Instead of relying on street food or instant noodles, Chef Amit recommended delicious homemade alternatives.
Healthy cravings-solutions include:
Moong dal cheela with veggies
Besan cheela with Chinese-style tadka
Oats cheela with coriander
Poha cutlets or millet dosa
Light homemade sandwiches (with malai instead of mayo)
These options satisfy the craving for something “chatpata” without damaging health.
Dinner: Light, Simple & Healing for the Body
Indian tradition always promoted light dinners, but modern lifestyles often lead to heavy, oily meals late at night. Chef Amit explained that as long as you maintain a 3-hour gap between dinner and sleep, digestion remains smooth.
His preferred dinner routine includes:
Yellow moong dal
Steamed rice (with starch removed)
Single-grain rotis like bajra, jowar, makka
Seasonal vegetables cooked lightly
He advised avoiding overly rich paneer dishes, especially from restaurants, due to high chances of adulteration.
Making Kids Love Healthy Food — Smart Tricks from a Pro Chef
Kids often reject healthy food, preferring pizza, burgers, or noodles. Chef Amit shared fun techniques to turn home food into exciting meals.
His best trick?
Make Chapati Noodles by cutting rotis into strips and tossing them with veggies.
Replace mayo with malai in sandwiches.
Use colourful vegetables to make meals visually appealing.
He believes that when kids participate in preparing their plate, they eat more willingly.
https://youtube.com/shorts/PzCADMANMcI?si=vJic8h9OHqtj7Khm
Leftovers Can Be Gold: Creative Ways to Reuse Food
Indian homes often struggle with leftovers, but Chef Amit showed how these can transform into new, tasty dishes.
Useful leftover ideas include:
Leftover roti → Churma laddoo
Leftover sabzi → Sandwich filling
Leftover dal → Dal roti dough
Leftover rice → Fried rice or fermented rice with curd
Fermented rice, he added, is excellent for gut health and is still consumed traditionally in Odisha.
5-Star Kitchen Secrets for Home Cooks
According to Chef Amit, the biggest difference between home kitchens and professional kitchens is management.
The secret technique is called Mise en Place (MEP), which means preparing everything before cooking.
This includes:
Cutting all vegetables
Measuring spices
Keeping all equipment ready
Arranging jars with labels
This system guarantees consistent taste, fewer mistakes, and a clean kitchen.
Indian Food: Loved Globally — Chef’s Malaysia Story
While sharing his journey, Chef Amit recalled representing India at a global cooking competition in Malaysia. On the first day, they prepared continental dishes and ranked last. The next day, they cooked authentic Indian food — and won the bronze medal.
This, he said, proved the global power and uniqueness of Indian cuisine.
A Personal Touch: Chef’s Favorites
Chef Amit shared that his favourite dish to cook is Yellow Dal Tadka — simple, comforting, and always consistent. The most overrated dish, according to him, is restaurant-style paneer, since most restaurants use adulterated paneer.
He also shared his dream — to someday cook a simple, healthy meal for Prime Minister Narendra Modi, who is known for his love for khichdi and light vegetarian food.
Closing Thoughts by Host Sahil Gera
This conversation was more than just a discussion about food. It was a guide for every Indian family trying to balance health and taste. Chef Amit didn’t just give recipes — he gave a complete roadmap on safe eating, smart cooking, and healthy living. If families apply even a small portion of his wisdom, the overall quality of their food and health can improve dramatically.