Health-and-Nutrition/C2/Calcium-rich-non-vegetarian-recipes/English-timed

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Time
Narration
00:00 Welcome to the spoken tutorial on calcium rich non-vegetarian recipes.
00:06 In this tutorial, we will learn about few calcium rich non-vegetarian recipes.
00:12 Calcium is the most abundant mineral in our body.
00:17 99% of the body’s calcium is found in bones and teeth.
00:22 The remaining 1% is present in the blood.
00:27 The role of calcium in our body has been explained in another tutorial.
00:32 Please visit our website for these tutorials.
00:35 It is necessary to take good amount of calcium through diet.
00:39 Calcium is found in some non-vegetarian food.
00:43 For example: prawns, lobsters, bombay duck, dried shrimp and dried bony fishes.
00:52 Other sources of calcium are milk, milk products, nuts and seeds.
00:59 Calcium is also present in green leafy vegetables and some legumes.
01:05 Let us see some calcium rich non-vegetarian recipes.
01:09 The first recipe is dried shrimp curry.
01:13 To prepare this recipe, you need:
01:16 20 grams or 3 tablespoons of dried shrimp
01:20 ½ onion

½ tomato

01:23 3-4 garlic pods
01:25 1 lemon sized tamarind
01:27 One sprig of curry leaves
01:30 The spices needed for this recipe are:
01:33 ¼ teaspoon turmeric powder
01:35 ½ teaspoon red chilli powder
01:38 ½ teaspoon coriander powder
01:41 ½ teaspoon mustard seeds
01:44 You will need 2 teaspoons of oil or ghee
01:48 and salt according to taste.
01:51 Procedure:
01:53 Soak the dried shrimp in water for 15 minutes.
01:57 Meanwhile, heat the oil in a vessel
02:00 and add mustard seeds.
02:02 As they start to crackle,
02:04 add curry leaves and chopped garlic.
02:07 Then, add chopped onions.
02:10 Saute the mixture until it becomes light golden.
02:14 Next, add the tomatoes and spices.
02:17 Mix it well.
02:19 Add half cup of water.
02:22 Let it cook for 2-3 minutes.
02:24 Strain the dried shrimp in a sieve for few minutes.
02:29 Add this to the mixture in the pan.
02:32 Cover and cook on low flame for 5-6 minutes.
02:36 Dried shrimp curry is ready.
02:39 One serving of this recipe gives around 876 milligrams of calcium.
02:45 Our next recipe is Bombay duck fish curry.
02:50 For this, you need:

150 grams of Bombay duck fish

02:55 1/2 onion

2-3 garlic pods

02:59 1-2 green chillies
03:01 1 teaspoon cumin seeds
03:03 You also need:

2-3 kokum or dry mango pieces or tamarind

03:09 ¼ fresh coconut
03:12 Handful of coriander leaves
03:14 ½ teaspoon turmeric powder
03:16 Salt to taste
03:18 2 teaspoon oil or ghee
03:21 ½ lemon for marination
03:23 Procedure:
03:25 Clean and wash the fish pieces thoroughly.
03:28 Marinate the fish pieces with salt and lemon juice.
03:31 Keep it aside for 15-30 minutes.
03:35 Let us see how to prepare the coconut milk.
03:39 Grind coconut pieces with ½ cup of lukewarm water.
03:43 Strain the coconut mixture in a sieve.
03:46 Collect the coconut milk in a bowl.
03:50 Squeeze the coconut residues with clean hands to extract maximum milk.
03:55 Put back the coconut residue in the mixer.
03:58 Add ½ cup of lukewarm water and grind it again.
04:03 Strain it.

Collect the coconut milk for a second time.

04:08 Repeat the procedure one more time.
04:11 Keep the collected coconut milk aside.
04:15 Do not throw away the coconut residue.
04:17 I will tell you what to do with it later.
04:21 Next, grind onion, chilli, cumin seeds, garlic and coriander leaves.
04:28 Add a little water to make a thick paste.
04:31 Take a pan and heat oil or ghee.
04:35 Add the paste to it.
04:37 Saute it for 2-3 minutes.
04:40 Add curry leaves, kokum and turmeric powder.
04:44 Mix well.
04:46 Add half cup of water.
04:48 Add the marinated fish pieces to the curry.
04:52 Cover the pan and cook on low flame for 7-10 minutes.
04:57 Add the prepared coconut milk to the curry and stir it.
05:01 Cook for 2 minutes and switch off the flame.
05:05 Bombay duck fish curry is ready.
05:08 One serving of this curry gives around 280 milligrams of calcium.
05:14 If Bombay duck is not available then you can use any of the following:
05:19 Tengra fish
05:21 Seer fish

Indian herring fish

05:24 Indian jew fish
05:27 Let me tell you about the coconut residue which we had saved earlier.
05:32 You can roast it and store it.
05:35 This roasted coconut flakes can be added in curries
05:38 or cheela batter.
05:41 It can even be used to make dry chutney powder with nuts and seeds.
05:46 It can be added to the flour of rotis and parathas.
05:51 Adding the roasted coconut enhances the fiber content and flavour.
05:57 Our third recipe is prawn curry.
06:00 For this recipe, take the following ingredients:
06:04 80 grams of prawns
06:06 ½ medium sized onion
06:09 ½ medium sized tomato
06:11 3 teaspoons of sesame seeds
06:14 Few curry leaves
06:16 Spices required for this recipe are:
06:20 ½ teaspoon red chilli powder
06:22 ½ teaspoon turmeric powder
06:25 ½ teaspoon coriander powder
06:27 ½ teaspoon garam masala powder (powder of a few mixed spices)
06:30 You will need ½ lemon,
06:33 salt according to taste

and 2 teaspoon oil or ghee.

06:37 Procedure:
06:39 Clean and wash the prawns properly.
06:42 Make a slit on the back side of prawns.
06:45 Now, pull out the black thread from it.
06:48 This black thread has to be removed from the other side also if found.
06:54 Marinate the prawns with salt and some lemon juice.
06:58 Keep it aside for 15-30 minutes.
07:02 Next, dry roast the sesame seeds in a pan on medium heat.
07:07 Let it cool.
07:09 Keep 1 teaspoon of sesame seeds aside for garnishing.
07:14 Grind the onions, tomatoes and 2 teaspoon roasted sesame seeds in a mixer.
07:20 Make a thick paste.
07:23 Heat oil in a pan.
07:25 Add curry leaves and the paste.
07:28 Saute this mixture well for 2-3 minutes.
07:32 Then, add the spices and mix well.
07:35 Add half cup of water and cook for five minutes.
07:40 Next, add the prawns and mix well.
07:43 Cover the pan and cook on low flame for 10 minutes.
07:48 Garnish with 1 teaspoon of roasted sesame seeds.
07:52 Prawn curry is ready.
07:54 One serving of prawn curry gives around 250 milligrams of calcium.
08:01 If prawns are not available,
08:03 you can also use lobsters for this recipe.
08:07 The next recipe is dried fish powder.
08:11 You will need 15 grams or about 1/4th cup of dried fish.
08:17 Examples of some calcium rich dried fishes are as follows:
08:22 ribbon fish

Kingfish

08:24 tengra fish, etc.
08:28 For this recipe, we have used dried bombay duck.
08:32 Other ingredients required to make the powder are:
08:36 1-2 red chilli
08:38 3-4 garlic pods
08:40 1 lemon sized tamarind
08:43 1 teaspoon cumin seeds
08:45 and salt to taste
08:48 Dry roast the dried fish pieces on medium flame for 2 minutes.
08:53 Keep it aside to cool.
08:55 Grind the roasted dried fish and the rest of the ingredients in a grinder.
09:01 Dried fish powder is ready.
09:03 You can have this powder 2 to 3 times a day with your meals.
09:08 Quarter bowl of dry fish powder contains 208 milligrams of calcium.
09:14 All these recipes are also a good source of the following nutrients:
09:20 Protein
09:22 Zinc

Folate

09:25 Phosphorus
09:27 Iron

Omega 3 fatty acids

09:30 It is necessary to have these nutrients in our daily diet for our good health.
09:36 This brings us to the end of the tutorial.

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