Health-and-Nutrition/C2/Nutritious-vegetarian-recipes-for-pregnant-women/English

Visual Cue	Narration
Title slide	Welcome to the spoken tutorial on nutritious vegetarian recipes for pregnant women.
Image: Importance of nutrition during pregnancy Image: Collage of vegetarian recipes Image: Nutrient content of recipes	In this tutorial, we will learn about: Importance of nutrient-dense diet during pregnancy Preparation of a few vegetarian recipes. Nutrient content of these recipes
Image: Nutrition during pregnancy Image: Increase in nutrient requirements Image: Growth and development of fetus Image: Well-nourished diet	First let us understand the importance of nutrition during pregnancy. During pregnancy, a woman's body goes through physical and hormonal changes. The body’s nutritional needs increase. What a woman eats is a source of nourishment for the growing fetus also.
Image: Pregnant woman eating a healthy diet Image: Proteins, Fats, Vitamins and minerals Image: Complications during pregnancy Image: Anemia, diabetes, hypertension Image: Nausea and constipation	Thus, the pregnant women should follow a healthy diet. The diet should be rich in proteins, good fats, vitamins and minerals. It will help in preventing any complications during pregnancy. For example: pregnancy diabetes, hypertension, anemia. It may provide relief from nausea and constipation.
Image: Growth of the fetus Image: Retarded growth of fetus Image: Low birth weight baby and premature delivery Image: Nutrient-rich diet during pregnancy	Not consuming adequate nutrients, can retard the development of the fetus. The chances of premature delivery and low birth weight babies can increase. Hence, a nutrient rich diet is recommended during pregnancy.
Image: Food + fluids Image: 8-10 glasses of water	Aside from eating well, adequate water intake is necessary. Water helps in reducing the risk of urine infections. It also reduces constipation. Hence, ensure to drink 8-10 glasses of water every day.
Image: Alcohol, drugs, smoking with cross sign Image: Miscarriage and premature baby	Alcohol, drugs, and smoking should be avoided during pregnancy. These increase the risk of miscarriage and premature baby.
Image: Phytates and oxalates, tannins Image: Improves absorption of nutrients Image: Soaking, sprouting, roasting and fermenting	Apart from intake of nutritious diet, its absorption is also important. Food has anti-nutrients like oxalates, phytates and tannins. Their presence affects nutrient absorption by the body. Nutrient absorption can be enhanced by various cooking techniques. For example: soaking, sprouting, roasting and fermentation. Steaming, sauteing, and boiling are some other examples.
Image: Cowpea Cutlet.	Let us start with the preparation of our first recipe now.
Image: Sprouted cowpea Image: Amaranth leaves Image: 1 chopped onion Image: Bengal gram flour Image: Ginger garlic paste	To make sprouted cowpea cutlet, the ingredients required are: ¼ cup sprouted cowpea ¼ cup amaranth leaves 1 small chopped onion ¼ cup roasted bengal gram flour 1 teaspoon ginger garlic paste
Image: Coriander powder Image: Turmeric powder Image: Chilly powder	You will also need spices such as : 1 teaspoon coriander powder ¼ teaspoon turmeric powder ¼ teaspoon chilli powder
Image: Curry leaves Powder Image: Drumstick leaves Image: Nuts and seeds powder	Other ingredients required are: ¼ teaspoon curry leaves powder ¼ teaspoon drumstick leaves powder ¼ teaspoon nuts and seeds powder Preparation of these powders have been discussed in another tutorial. Please visit our website for more information.
Image: Oil Image: Ghee Image: Salt	You will also require: 1 tablespoon oil or ghee Salt to taste
Image: Cowpea sprouts Image: Soaking cowpea Image: Draining cowpea Image: Tying muslin cloth. Image: Keeping in a warm place Image: Draining water. Image: Tied in muslin cloth. Image: Muslin cloth kept in a dry dark area. Image: Sprouted cowpea	Before we begin, I will tell you the procedure for sprouting the cowpea. Wash and soak the cowpea overnight or for 6 to 8 hours in water. Later drain the water and tie it in a clean muslin cloth. Keep it in a warm place for 6 to 8 hours and allow it to sprout.
Collage: Legumes Image: Cowpea cutlet	In the same way, you can sprout chickpeas, soybeans, moth beans etc. Let us proceed with preparation of the cutlet now.
Image: Sprouted cowpea Image: Pressure cooker	Pressure cook the sprouted cowpea with 1 cup of water for two whistles.
Image: Keep aside to cool. Image: Mash the cowpea Image: Mixing all ingredients. Image: Cross mark on ghee or oil	Once cooked, keep aside to cool. After it is cooled mash the cowpea. Except oil, mix rest all ingredients with the mashed cowpea.
Image: Dough in portions Image: Small tikkis Image: Tava with oil / ghee	Divide the mixture in small portions and shape it into small flattened cutlets. Now, grease the pan with oil.
Image: Tikkis placed on pan once the oil is heated Image: Served on a plate	Shallow fry the cutlets on both sides till light brown in color. Sprouted cowpea cutlets are ready.
Image: Protein ( muscle, hair, nails, skin) Image: Good fats ( brain development ) Image: Calcium (healthy bones and teeth) Collage: Magnesium and potassium Collage: Iron (repair and prevention of anemia) Collage: Zinc Collage: Folate	This recipe consists of protein, good fats, calcium, magnesium and potassium. It is rich in other nutrients like iron, zinc and folate as well.
Collage: Cowpea, soybean or moth beans Collage: Fenugreek leaves, spinach leaves, drumstick leaves, agathi leaves	If cowpea is unavailable, you can use other locally available beans. For example: chickpea, kidney beans or moth beans. Instead of amaranth leaves, other green leafy vegetables can also be used. For example: spinach, fenugreek leaves, agathi leaves, drumstick leaves.
Image: Mix pulse uttapam in a serving plate	Let us now proceed to the next recipe which is mixed pulses uttapam.
Image: Split red gram Image: Green gram Image: Bengal gram Image: Split black gram	For preparation of this recipe we will need: 1 tablespoon split red gram 1 tablespoon of green gram 1 tablespoon of bengal gram 2 tablespoons of split black gram 1 tablespoon of barnyard millet 1 tablespoon of little millet
Image: Barnyard millet Image: Little millet Image: Tomato chopped Image: Carrot chopped Image: Capsicum chopped Image: Onion chopped Image: Ginger and garlic paste	Other ingredients required are: 1 tablespoon of chopped tomato 1 tablespoon of chopped carrot 1 tablespoon of chopped capsicum 1 tablespoon of chopped onion 1 teaspoon of ginger garlic paste 1 teaspoon of fenugreek seeds
Image: Coriander powder Image: Methi seeds Image: Chilly powder	Spices which will be required are: ½ teaspoon coriander powder ½ teaspoon cumin powder ½ teaspoon red chilli powder
Image: Nuts and seeds powder Image: Drumstick leaves powder Image: Curry leaves powder	Other ingredients required are: ¼ teaspoon nuts and seeds powder ¼ teaspoon drumstick leaves powder ¼ teaspoon curry leaves powder
Image: Oil Image: Ghee Image: Salt	Take 1 tablespoon of oil or ghee and salt to taste.
Image: Soaking the dals in water Image: Draining water Image: Ground millet-dal batter in mixer Image: Keep covered overnight	Procedure: First wash all the pulses, barnyard and little millet properly and soak them overnight. You can either soak them separately or all together. soak the fenugreek seeds as well Then grind the pulses, barnyard and little millet into a smooth batter. Grind fenugreek seeds along with pulses. Keep it covered overnight in a warm place for fermenting.
Image: Adding other ingredients to the batter Image: Greasing tava with oil Image: Dosa batter on tawa Image: Changing side of dosa Image: Golden brown coloured dosa on a tava Image: Dosa on serving plate	Once the batter rises add other ingredients and mix well. Grease an iron pan with oil or ghee. Pour the batter on the pan in circular shape and make uttapam. Allow to cook on medium flame on both sides. Once done serve hot.
Image: Protein (muscle,hair,nails,skin) Image: Good fats ( brain development ) Image: Vitamin-A Image: Calcium Image: Magnesium Image: Iron (cell repair and prevention of anemia) Image: Zinc Image: Folic acid (prevention of Neural tube defects)	This recipe is rich in protein, good fats, vitamin A, calcium and magnesium. It is also rich in nutrients like iron, zinc, folate and phosphorus.
Image: Muthiya in serving plate	Let us begin with our last recipe which is bottle gourd steamed dumplings.
Image: Bottle gourd Image: Sorghum Image: Pearl millet	In order to prepare this recipe you will need: ¾ cup grated bottle gourd 2 tablespoon sprouted sorghum 2 tablespoon sprouted pearl millet 1 tablespoon roasted bengal gram flour
Image: Bengal gram flour Image: Chopped coriander leaves Image: Roasted peanut powder Image: Sesame seeds	You will also need: 1 tablespoon chopped coriander leaves 1 tablespoon roasted peanuts powder 1 teaspoon of sesame seeds
Image: Turmeric powder Image: Coriander powder Image: Chilly powder. Image: Drumstick leaves powder Image: Curry leaves powder Image: Oil or ghee	Other ingredients required are: ¼ teaspoon turmeric powder ¼ teaspoon coriander powder ¼ teaspoon chilli powder ¼ teaspoon drumstick leaves powder ¼ teaspoon curry leaves powder 1 tablespoon of oil or ghee Salt to taste
Collage: Wash, peeled and grated bottle gourd. Collage: Soaked, sprouted sorghum and pearl millet. Image: Sprouting Image: Sorghum and pearl millet Group Image: Roasting and grinding of sorghum and pearl millet.	Sprout sorghum and pearl millet as per the process mentioned previously. Please note that different ingredients take different time to sprout. For this recipe, sorghum and pearl millet sprouted at the same time. Upon sprouting roast them on medium flame. Allow them to cool. Later, grind them into a coarse powder.
Image: Mixing all ingredients in bowl Image: Water	Except oil and sesame seeds, mix all the ingredients together. Add 1-2 teaspoons of water if needed to make a dough.
Image: Dividing mixture to form rolls Image: Pressure cooker with water Image: Stand in pressure Image: Rolls placed in pressure cooker Image: Steaming	Now spread oil on your palms. Divide the dough to form two long rolls. Next, add water in a pressure cooker. Place a small stand inside the cooker to keep a plate on it. Place these dumplings on the plate in the pressure cooker. Cook them for 15 to 20 mins without a whistle on the lid.
Image: Allow to rest and clock indicating 10 mins. . Image: Cutting of muthia in circular shape Image: Tava with oil Image: Circular muthia placed on pan	Allow it to cool, and let it rest for 10 mins. Then cut them in circular shape. Now, add little oil on the pan. Place the dumplings on the pan and shallow fry on both the sides.
Image: Shallow frying with slight colour change. Image: Golden crispy muthia	Make sure they are crispy and golden brown in colour. Remove and garnish with roasted sesame seeds and serve.
Image: Muscles, hair, nails, skin Image: Brain development Image: Healthy bones and teeth Image: Growth of cells, DNA building and wound healing Image: Neural tube defects Image: Healthy eyes Image: Immunity	This recipe is rich in protein, fats, calcium, iron, zinc, and folate. It is a rich source of vitamins like vitamin A and vitamin C.
End slide	This brings us to the end of this tutorial. Thank you for joining.

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