Health-and-Nutrition/C2/Nutritious-vegetarian-snacks-recipes-for-children/English
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| Title slide | Welcome to the spoken tutorial on nutritious vegetarian snacks recipes for children. |
| Image: Collage of importance of nutrition in children
Image: Collage of recipes |
In this tutorial, we will learn about:
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| Image: Collage of children between 2-10 years
Image: Growth + brain with upward arrow Collage: Nutritious food Collage: Growth image
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Childhood is a period between infancy and adolescence.
It is a period of rapid physical and mental development. During this period, children must eat a wide variety of nutritious foods. This will ensure that their growing body’s requirements are met.
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| Image: Collage of adverse effects of poor nutrition
( underweight children, stunted, poor immune system kid) Image: Child eating healthy food Image: Mother feeding healthy food to child |
Inadequate nutrition during childhood can have some adverse effects.
For example, restricted growth and poor immune system. There can also be a risk of various nutritional deficiencies. For example: anemia and rickets. Hence, it is important that children eat nutrient-dense food. They should be encouraged to eat healthy food from a young age. |
| Collage: All recipes | Let us look at the preparation of some tasty and nutritious snacks. |
| Image: Dosa | Our first recipe is yummy sorghum and soya dosa with sesame seeds mix. |
| Image: Sorghum soya dosa with sesame seed powder
Image: Soybean Image: Sorghum Image: Urad dal Image: Methi seeds |
To make this recipe, you will need:
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| Image: Bengal gram dal
Image: Black gram dal Image: Sesame seeds Image: Red chillies Image: Curry leaves Image: Salt to taste Image: Oil |
To make the sesame seeds mix you will need:
You will also need 1 teaspoon oil or ghee |
| Image: Soaking, black gram, sorghum and soybean
Image: Fenugreek seeds Image: Ground paste Image: Fermentation |
Wash and soak sorghum, split black gram and soybeans for 8 hours.
Soak fenugreek seeds as well in the same vessel. After 8 hours, grind them into a smooth batter. Transfer this batter into a bowl. Keep this bowl in a warm place to ferment for 7 to 8 hours. |
| Image: Heat a pan
Image: Roast red chillies and curry leaves Image: Roast bengal gram and sesame seeds Image: Roast until light brown Image: Cool the dal |
After it ferments, heat a pan.
Dry roast, red chillies and curry leaves till they become crisp. Keep them aside to cool. In the same pan, roast split bengal gram, split black gram and sesame seeds. Roast them until they turn light brown in color. Keep this aside to cool. |
| Image: Grind into fine powder
Image: Fermented batter Image: Add salt to fermented batter Image: Heat oil Image: Spreading the batter into a dosa |
Once cooled, grind them into a fine powder.
We will use this later. Now add salt to the fermented batter and mix well. Heat oil or ghee in a pan. Pour the batter and spread it evenly to make a dosa. |
| Image: Add sesame seed powder
Image: Close and cook Image: Sorghum soy dosa
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Once the dosa is partially cooked, add 2 teaspoons of the prepared powder over it.
Cover with a lid until the dosa is cooked. Yummy sorghum and soya dosa is ready. |
| Image: Barnyard millet
Image: Kodo millet Image: Cowpeas Image: Chickpeas |
If sorghum is unavailable you can use barnyard millet or foxtail millet.
Instead of soybean, cowpea or chickpeas can be used. |
| Image: Bengal gram Cutlet | The next recipe is bengal gram chatlets (cutlet or tikki in hindi). |
| Image: Sprouted Bengal gram
Image: Curd Image: Carrot Image: Onion Image: Roasted bengal gram flour Image: Sesame seeds |
To make this recipe, you will need:
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| Image: Turmeric powder
Image: Chilli powder Image: Ginger garlic paste |
You will also require:
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| Image: Sprouts
Image: Soaking bengal gram Image: Tying in muslin cloth Image: Sprouted Bengal gram |
Before we begin, I will tell you the procedure for sprouting.
Wash and soak bengal gram overnight or for 6 to 8 hours in water. Later, drain the water and tie bengal gram in a clean muslin cloth. Keep it in a warm place for 6 to 8 hours and allow it to sprout. |
| Image: Pressure cooking
Image: Mashing Image: Adding onion, carrot, bengal gram flour Image: Mixing Image: Adding spices, salt Image: Adding Ginger garlic paste Image: Adding curd
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When the bengal gram sprouts, pressure cook them for 3 whistles.
Keep it aside until the pressure is released and allow it to cool. Next, take them in a bowl and mash them well. To this, add onion, carrot and roasted gram flour and mix well. Now, add spices, salt, ginger garlic paste and curd. |
| Image: Mixing
Image: Making 4 balls Image: Flatten into patties Image: Coating with sesame seeds |
Mix all the ingredients and make 4 balls out of it.
Flatten the balls into cutlets. Coat these cutlets with sesame seeds and keep it aside. |
| Image: Heating Oil in a pan
Image: Shallow frying Image: Bengal gram patties |
Heat oil or ghee in a pan.
Shallow fry the cutlets until both sides turn golden brown in color. Bengal gram chatlets (cutlets) are ready. |
| Image: Moth beans
Image: Cowpeas Image: Green gram Image: soybean |
If bengal gram is not available you can use moth beans or cowpeas.
Green gram or soybean can also be used. |
| Image: Sprouted cowpea paratha
Image: Wheat flour Image: Cowpea Image: Sesame seeds Image: Green chilli Image: Jeera Image: Turmeric powder |
Next recipe is sprouted cowpea paratha (stuffed flat bread).
For this recipe, you will need:
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Image: Oil or ghee Image: Salt |
You will also need:
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| Image: Grinding
Image: Coarse mixture |
First, using a mixer, make a coarse paste of sprouted cowpeas with green chili.
If the mixer is not available you can use a stone grinder. |
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Image: Heating oil and adding jeera Image: Adding sesame seeds Image: Change color |
Heat oil in a pan, add cumin seeds, and then sesame seeds. Saute till they change color. |
| Image: Adding cowpea paste
Image: Adding spices Image: Mixing well Image: Cooling |
Add the cowpea paste and saute for another 2 minutes.
Then add salt and turmeric powder and cook for 5 minutes. Keep it aside to cool. |
| Image: Flour
Image: Making Dough Image: Flattened dough Image: Adding the Bean mixture Image: Cover the mixture Image: Dust flour Image: Flatten it like roti |
I will now tell you how to make a paratha.
Take flour in a bowl. Knead a dough out of it by adding sufficient water. Flatten the dough using a rolling pin. Place the cowpea paste on the flattened dough. Cover from all sides. Dust some flour and roll it into a paratha. |
| Image: Heat a pan
Image: Cook on both sides Image: Apply ghee or oil Image: Final image |
Heat a pan and cook the paratha on both sides by applying ghee or oil.
Sprouted cowpea paratha is ready. |
| Image: Green gram
Image: Peas |
Instead of cowpea you can also use moong (green gram) or green peas. |
| Image: Sprouted moong wrap | Our next recipe is delicious sprouted moong (green gram) wrap. |
| Image: Sprouted moong
Image: Sprouted finger millet flour Image: Bengal gram flour Image: Paneer Image: Onion Image: Tomato |
For this recipe we will need:
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| Image: Turmeric powder
Image: Coriander-cumin powder Image: Cumin seeds Image: Drumstick leaves powder Image: Curry leaves powder |
We will also need 1/4th teaspoon of each:
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| Image: Lemon
Image: Oil or ghee Image: Salt |
Other than the ingredients mentioned, we will also need:
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| Image: Leaves powder
Image: Dry roasting leaves Image: Leaves powder |
First is the procedure to prepare powder of curry leaves and drumstick leaves.
Wash the leaves and dry them in shade. Later, powder them in a mixer or grinder. Store the powder in a clean and dry bottle. |
| Image: Sprouting moong
Collage: Malting of the whole Ragi. |
To prepare the malted finger millet flour, soak finger millet overnight.
Later, tie them in a muslin cloth and keep it in a warm place for 6-8 hours. Once it sprouts, dry roast the finger millet sprouts on an iron skillet. Allow it to cool. After this, grind it using a grinder to make flour and then keep it aside. |
| Image: Griddle with oil, cumin seeds, dry masalas, chopped onions and tomatoes. | Heat oil in a separate iron pan.
Add cumin seeds, dry spices and powders. Add chopped onions and tomatoes and saute till they become soft. |
| Image: Adding sprouted moong (clock indicating 10 mins)
Collage: Adding paneer (clock indicating 10 mins) Image: Adding water and clock showing 5-10 mins Image: Allow it to cool |
Next, add sprouted moong and let it cook for 10 mins.
Add paneer and salt. Cook for 5 to 10 minutes. Add ¼ cup of water and allow it to cook for another 5-10 mins. Turn off the flame and allow it to cool. |
| Image: Squeezing lemon | Now add lemon juice and keep the mixture aside. |
| Image: Malted ragi flour and bengal gram in a bowl
Collage: Adding water and Dough Image: Rolled into round shaped paratha Image: Rolled roti on the tawa Image: Moong mix in between parathas Image: Moong wrap served on plate |
Next, mix the malted finger millet flour and bengal gram flour in a bowl.
Add lukewarm water and prepare a dough. Now roll out, round parathas. Cook the parathas on both sides on an iron pan. Place the paratha on a plate and put moong mix in the center of the paratha. Roll them into a wrap and serve. |
| Image: Moth beans
Image: Kidney beans |
If moong (green gram) is unavailable you can use moth beans or kidney beans |
| Image: Cutlet | The next recipe is sprouted soybean cutlet. |
| Image: Soybeans
Image: Split bengal gram Image: Beetroot Image: Boiled peas Image: Peanut powder Image: Gram flour |
Ingredients required for this recipe are:
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Image: Coriander powder Image: Red chilli powder Image: Dry mango powder Image: Sesame seeds Image: Oil Image: Salt |
Other ingredients required are:
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| Image: Soybeans soaked in water
Image: Soybeans in strainer |
Begin with sprouting the soybeans as explained earlier in this tutorial. |
| Image: Sprouted soybeans
GIF: 3-4 days on a calendar |
Remember to wash and drain the soybeans 2-3 times daily until sprouts appear.
This will avoid spoilage of soybeans. It may take around 3-4 days for soybeans to sprout. |
| Image: Split bengal gram in water
Image: Split bengal gram in a strainer Image: Soybeans and split bengal gram in pressure cooker Image: Water in pressure cooker along with soybean and split bengal gram Image: Pressure cooker with whistle Image: Blend soybeans and split bengal gram |
Once the soybeans start to sprout, soak the split bengal gram overnight.
Strain it the next day in a strainer. In a pressure cooker, cook split bengal gram and sprouted soybeans together. Add one cup of water and cook until one whistle. Allow the pressure to release and then let it cool. Blend soybeans and split bengal gram together to make a thick paste. |
| Image: Grounded Soybeans, bengal gram, in a bowl
Image: Beetroot grating Image: Beetroot and peas in the bowl Image: Mixture with spices, peanut powder, gram flour Image: Mixed cutlet mixture |
Now take the thick paste of grounded soybeans and split bengal gram in a bowl.
Add grated beetroot and boiled peas. Then add roasted peanut powder and gram flour. Add the rest of the spices and mix well. |
| Image: Cutlets
Image: Cutlets in sesame seeds Video: Coating of cutlets in sesame seeds Image: Coating cutlet in sesame seeds Image: cutlets coated with sesame seeds Image: Cutlet on a pan Image: Soybean cutlet on a plate |
Now make small round cutlets out of it.
Coat the cutlets evenly with sesame seeds on all sides. Heat oil in a pan and cook the cutlets on both the sides. Soybean cutlet is ready. |
| Image: Soybean | If soybean is unavailable then cowpeas can be used in this recipe. |
| Image: Finger millet dosa | The next recipe is tasty finger millet dosa: |
| Image: Split black gram
Image: Finger millet Image: Fenugreek seeds Image: Flax seed powder Image: Curd Image: Salt Image: Oil/butter |
To prepare this recipe, you will need:
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| Image: Malted Finger millet | Prepare the malted finger millet powder using the procedure mentioned earlier. |
| Image: Soaked split black gram
Image: Grinding of split into a paste Image: Adding finger millet powder into split batter Image: Mixed finger millet powder in split batter Image: Curd and salt in batter |
When the powder is ready, keep it aside for later use.
Now soak split black gram and fenugreek seeds for 3-4 hours. Grind it by adding some water to make a smooth batter. Now add finger millet powder that we prepared earlier. Also add the roasted flax seed powder in the batter. Add curd and salt, then mix well. Cover the batter and keep it overnight to ferment. |
| Image: Fermented dosa batter
Image: Spreading oil on the pan Image: Dosa on pan Image: Cooking of dosa Image: Sprouted Finger millet Dosa |
Once the batter rises, you can add a little water to adjust the consistency.
Heat oil in a pan and spread it all over using half an onion. Drop a spoonful of batter to the pan and spread it in a circular motion. Cook on slow flame on both sides. Tasty finger millet dosa is ready. |
| Image: Pearl millet
Image: Sorghum |
Instead of finger millet you can also use pearl millet or sorghum. |
| Image: Raw mango and peanut masala | Our last recipe is raw mango and crunchy peanut salad. |
| Image: 1 raw mango
Image: 1 tomato Image: Roasted peanuts Image: Coriander leaves Image: Lemon Image: Green chilli Image: Salt to taste |
You will need:
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| Image: Peeled and deseeded graphic
Image: Chopped raw mango and tomatoes Image: Raw mango and tomato in a bowl Image: Collage of peanuts, green chilli and salt Image: Squeezing lemon |
I will now tell you the procedure
Wash, peel and deseed the raw mango. Chop the raw mangoes and tomatoes finely. In a bowl, take the chopped raw mangoes and tomatoes. Add peanuts, green chilli and salt. Squeeze one lemon on it. |
| Image: Mixing of ingredients
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Mix well.
Raw mango and crunchy peanut salad is ready. You can use any seasonal fruit instead of raw mango to make this recipe. |
| Image: Collage of various function
(Cell development, brain development, DNA, nervous system, red blood cells, bones, red blood cells) Collage: Recipes |
All these recipes are good sources of various nutrients.
Include these recipes in your daily diet for good health. |
| Acknowledgment slide | This brings us to the end of the tutorial.
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