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Title Slide: Welcome to the spoken tutorial on calcium rich vegetarian recipes
Image: Collage of food sources of calcium

Image: Collage of cooking techniques

Image: Collage of calcium rich vegetarian recipes

Image: Calcium content of these recipes

In this tutorial, we will learn about:

1. Food sources of calcium

2. Cooking techniques to enhance calcium absorption

3. Preparation of calcium rich vegetarian recipes

4. Calcium content of these recipes

Image: Calcium in the body

Image: Calcium in bones and teeth

Image: Calcium in blood

Calcium is the most abundant mineral in our body.

99% of the body’s calcium is found in bones and teeth.

The remaining 1% is present in the blood.

Image: Collage of role of calcium The role of calcium in our body has been explained in another tutorial.

Please visit our website for these tutorials.

Image: Calcium rich food at different age groups

Image: Collage of dairy products

Image: Collage of nuts and seeds

Image: Collage of beans and leafy vegetables

Adequate intake of calcium through diet is necessary from an early age.

Dairy products are excellent sources of calcium.

This includes milk, curd, paneer (unsalted Indian cheese), cheese and khoa (thickened whole milk).

Calcium is also present in some nuts, seeds, legumes and green leafy vegetables.

GIF: Calcium absorption in our body

Image: Collage of soaking, sprouting and fermentation

Image: Collage of boiling, roasting and sauteing

Along with a calcium rich diet, calcium absorption by the body is also important.

Calcium absorption can be enhanced using soaking, sprouting and fermentation.

Even boiling, roasting and other cooking techniques will help.

Image: A 200 milliliters cup Note that in all the recipes shown in this tutorial, 1 cup is 200 milliliters.
Image: Finger millet dosa The first recipe is sprouted finger millet dosa.

Image: Finger millet

Image: Split black gram

Image: Fenugreek seeds

Image: Flax seed powder

Image: Curd

Image: Salt

Image: Collage of oil and butter

Ingredients required to prepare this recipe are:

1. ¼ cup or 30 grams of finger millet

2. ¼ cup or 30 grams of split black gram

3. ½ teaspoon fenugreek seeds

4. ½ teaspoon roasted flax seed powder

5. 1 tablespoon curd

6. Salt to taste

7. 1 teaspoon oil or butter

Image: Soaking of finger millet

Image: Finger millet on a strainer

Image: Finger millet sprouts


Wash and soak finger millet overnight.

Strain out excess water using a strainer.

Then, allow them to sprout.

It may take approximately 2 days for them to sprout.

Image: Dry roasting of finger millet

Image: Powdered finger millet using mixer

Once the finger millet sprouts, dry it in sunlight.

If there isn't enough sunlight, you can even roast them on a pan without oil.

Grind it to make a fine powder.

Image: Soaked split green gram and fenugreek seeds

Image: Grinding of split black gram into a paste

Image: Adding finger millet powder into split green gram batter

Image: Mixed finger millet powder in split green gram batter

Image: Fermented dosa batter

Image: Curd and salt in batter

On the other hand, soak split black gram and fenugreek seeds for 3-4 hours.

Grind it by adding some water to make a smooth batter.

Add finger millet powder, roasted flax seed powder and salt to the batter.

Mix it well.

Cover the batter and keep it overnight to ferment.

Once the batter rises, add curd and little water to adjust the consistency.

Image: Oil on the pan

GIF: Spreading oil on pan

Image: Spoonful of batter on pan

GIF: Spreading dosa batter on pan

Image: Cooking of dosa on both sides

Image: Sprouted finger millet dosa

Take a pan and heat oil or ghee.

Spread oil all over the pan using half an onion.

Drop a ladle of batter into the pan.

Spread batter in a circular motion on the pan.

Cook the dosa on both sides on a low flame.

Sprouted finger millet dosa is ready.

Image: Calcium content of finger millet dosa

Image: Finger millet dosa with buttermilk and sesame seed chutney powder

One serving of this recipe will give around 185 milligrams of calcium.

You can have this dosa with buttermilk or sesame seed chutney powder (sauce or a dry base of spices/nuts/seeds/vegetables).

Image: sesame seed chutney powder Let us now see how to make sesame seed chutney powder (sauce or a dry base of spices/nuts/seeds/vegetables).
Image: Sesame seeds

Image: Split Bengal gram

Image: Dried red chili

Image: Fresh coconut pieces

Image: Garlic pods

Image: Tamarind

Image: Salt

For this, you will need:

1. 2 tablespoons white sesame seeds

2. 1 tablespoon split Bengal gram

3. 1 dried red chili

4. 2 small pieces of fresh coconut

5. 2-3 garlic pods

6. 1 lemon size tamarind

7. Salt to taste

Image: Ingredients on the heated pan

Image: Roasting of ingredients

Image: Roasted ingredients in a plate

Image: Add salt and turmeric

Image: Stone grinder + mortar and pestle

Image: Sesame seed chutney powder

Roast sesame seeds, split bengal gram, red chili, coconut and garlic in a pan.

Keep stirring it continuously to avoid the sesame seeds from getting burnt.

Next, remove them from the pan and allow it to cool.

After cooling, add tamarind and salt.

Then, grind it using a mixer or mortar and pestle.

Sesame seed chutney powder is ready.

Image: Calcium content of sesame seed chutney powder

Image: Sesame seed chutney powder with meals

¼ cup of this chutney powder gives around 131 milligrams of calcium.

You can have it two to three times a day with your meals.

Image: Collage of seeds Instead of white sesame seeds, you can use other seeds as well.

For example: black sesame seeds, flax seeds, poppy seeds or niger seeds.

Image: Horse gram and amaranth leaves curry Our third recipe is horse gram and amaranth leaves curry.
Image: Horse gram

Image: Amaranth leaves

Image: Onion

Image: Tomato

Ingredients required to make this recipe are:

1. ¼ cup horse gram

2. 50g or 1/4 bundle of amaranth leaves

3. ½ onion

4. ½ tomato

Image: Cumin seeds

Image: Ginger garlic paste

Image: Turmeric powder

Image: Red chili powder

Image: Coriander powder

Image: Salt

You will also need these spices:

1. 1 teaspoon cumin seeds

2. ½ teaspoon ginger garlic paste

3. ½ teaspoon turmeric powder

4. ½ teaspoon red chili powder

5. ½ teaspoon coriander powder

6. Salt to taste

Image: Collage of oil and ghee You will also require 2 teaspoon oil or ghee.
Image: Soaked horse gram

Image: Horse gram in a strainer

Image: Sprouted horse gram


Soak horse gram overnight.

The next day, strain the excess water using a strainer.

Keep the horse gram in a dry place away from heat until sprouts appear.

Image: Horse gram in Pressure cooker

Image: Image: Adding water in pressure cooker

Image: Adding salt and turmeric powder in pressure cooker

Image: Pressure cooker on high flame

Image: Pressure cooker on low flame

Image: Opening pressure cooker

Once the sprouts appear, boil them in a pressure cooker.

To boil, add ½ cup of water, salt and turmeric powder.

Pressure cook on high flame until one whistle.

Then, cook on low flame for 10 minutes.

Let the pressure release from the cooker on its own and then open it.

Image: Oil in a pan

Image: Cumin seeds in a pan

Image: Ginger garlic paste and cumin seeds in pan

Image: Onions in pan

Image: Sauteed onions

Image: Spices in onion

Image: Adding of tomatoes

Image: Mixing of spices with onion and tomatoes

Meanwhile, heat oil in a pan.

Add cumin seeds and ginger garlic paste

Then, add the chopped onions and saute it.

Add the rest of the spices and tomatoes.

Mix well.

Image: Adding of amaranth leaves in a pan

Image: Adding of horse gram in a pan

Image : Stirring

Image: Horse gram and amaranth leaves curry

Add washed and chopped amaranth leaves and sprouted horse gram.

Stir it and cook for 3-5 minutes on medium flame.

Sprouted horse gram and amaranth leaves curry is ready.

Image: Calcium content of horse gram and amaranth leaves curry One serving of this curry will give around 256 milligrams of calcium.
Image: Horse gram

Image: Soybean

Image: Moth beans

Image: Amaranth leaves

Image: Drumstick leaves

Image: Fenugreek leaves

Image: Radish leaves

If horse gram is not available, then you can use soybean or moth beans.

Instead of amaranth leaves, you can use other green leafy vegetables too.

For example: drumstick leaves, fenugreek leaves or radish leaves.

Image: Scrambled paneer Next recipe is scrambled paneer (unsalted indian cheese).
Image: Paneer

Image: Onion

Image: Tomato

Image: Green chili

Image: Cumin seeds

Image: Garam masala powder

Image: Turmeric powder

To prepare scrambled paneer, you require:

1. 80 grams or ½ cup of paneer

2. ½ onion

3. ½ tomato

4. 1 green chili

5. ½ teaspoon cumin seeds

6. ½ teaspoon garam masala powder (powder of mixed spices)

7. ½ teaspoon turmeric powder

Image: Salt

Image: Coriander leaves

Image: Collage of oil, ghee and butter

Take salt according to your taste.

A handful of coriander leaves will be required for garnishing.

The recipe can be prepared in 2 teaspoons of oil, ghee or butter.

Image: Milk

Image: Boiling milk

Image: Adding of lemon juice to the milk

Image: Stirring of milk

Image: Forming of curd

Image: Curd formation from milk

If paneer is not available, you can make it from cow or buffalo’s milk.

To prepare the paneer, boil 400 ml or 2 glasses of milk.

After the milk boils, switch off the flame and add one tablespoon of lemon juice or vinegar.

Stir it well until you see the milk starts to curdle.

Keep it aside and let it cool.

Image: Strainer

Image: Collage of straining curd

Image: Tying of paneer on cloth

Image: Collected whey water

Image: Shaping paneer into a disc

Image: Refrigerated paneer

Image: Paneer

Keep a cotton cloth or muslin cloth on a strainer and strain the curd.

Gather up the corners of the cloth and squeeze out excess liquid from the paneer.

Keep a bowl underneath the strainer to collect the liquid.

You can use this liquid to knead dough, make daals or cook vegetables.

Press the paneer to make a round disc shape.

Refrigerate the paneer to set.

Image: Oil in a pan

Image: Cumin seeds and onion in a pan

Image: Sauteed onions

Image: Onions, tomatoes, chili in a pan

Image: Turmeric powder in a pan

Image: Mixed sauteed ingredients

Image: Crumbled paneer

Image: Adding crumbled paneer to pan

Image: Paneer in a pan

To prepare the scrambled paneer, heat oil or ghee or butter in a pan.

Add cumin seeds and chopped onion.

Saute till the onions become light golden.

Add chopped tomatoes, green chili, salt and spices.

Crumble the paneer and add in the pan.

Mix well.

Cook it for 2-3 minutes.

Image: Coriander leaves on scrambled paneer

Image: Scrambled paneer

Garnish with coriander leaves.

Scrambled paneer is ready.

Image: Calcium content of scrambled paneer One serving of this recipe will give around 380 milligrams of calcium.
Image: Collage of calcium rich recipes All these recipes are rich in calcium.

It is necessary to include calcium in our daily diet for our good health.

Acknowledgement Slide This brings us to the end of the tutorial.

Thanks for joining.

Contributors and Content Editors

Bellatony911, Debosmita, Misbah