Health-and-Nutrition/C2/Non-vegetarian-recipes-for-adolescents/English-timed
From Script | Spoken-Tutorial
| 00:00 | Welcome to the Spoken Tutorial on Non-vegetarian recipes for adolescents |
| 00:06 | In this tutorial we will learn about:
What is adolescence? |
| 00:10 | Nutritional requirements during adolescence |
| 00:13 | Preparation of non-vegetarian recipes such as: |
| 00:16 | Egg Spinach bhurji |
| 00:18 | Mutton leg soup |
| 00:20 | Mutton Liver and Lungs curry |
| 00:22 | Minced Chicken with Dill leaves and Fish curry |
| 00:26 | Let us first understand what is adolescence? |
| 00:30 | Adolescence is the transition from childhood to adulthood |
| 00:33 | 10 to 19 year old individuals are considered as adolescents |
| 00:38 | During this period the requirements of energy and Proteins are high |
| 00:44 | Why?
Because, during this period there are: Physical, Sexual, Mental and Social developmental changes |
| 00:53 | An adolescent female requires-: 2000-2400 calories and 40-55 grams of protein per day |
| 01:02 | Adequate amount of other micronutrients are also essential |
| 01:06 | Such as: Iron, Calcium, Magnesium, Zinc, Folate and Vitamin B-12 |
| 01:14 | Importance of nutrition during adolescence has been explained in - another tutorial of the same series |
| 01:21 | After learning all that is important during Adolescence; We will start with the preparation of recipes |
| 01:28 | First recipe is Egg Spinach Bhurji |
| 01:32 | You will need: 1 Egg, ½ cup Spinach, 1 small sized Onion, 1 green Chilli |
| 01:38 | ½ teaspoon Ginger Garlic paste |
| 01:40 | ½ teaspoon Turmeric |
| 01:42 | Salt to taste
2 teaspoon Oil or butter |
| 01:46 | Procedure: Heat oil or butter in a pan |
| 01:50 | Add ginger-garlic paste, green chilli and chopped onions |
| 01:55 | Saute the onions for 2 minutes |
| 01:57 | Now add turmeric powder and the chopped spinach |
| 02:01 | Crack the egg into the pan |
| 02:05 | Mix all the ingredients well |
| 02:07 | Now, let the egg cook for 2 minutes on medium flame |
| 02:11 | Egg Spinach Burji is ready to be served |
| 02:15 | Next is Mutton leg soup: |
| 02:17 | You will need: 200 grams or 1 whole Mutton leg |
| 02:21 | ½ medium sized Onion |
| 02:23 | ½ teaspoon Ginger Garlic paste |
| 02:25 | ½ teaspoon mixed whole spices |
| 02:28 | 1 teaspoon Turmeric powder |
| 02:30 | Salt to taste
1 teaspoon Bengal Gram flour |
| 02:34 | Wash and clean the mutton leg pieces thoroughly |
| 02:38 | Apply half teaspoon turmeric powder on the mutton leg pieces |
| 02:42 | Keep it aside for 15-20 minutes and wash it again |
| 02:46 | This will remove any smell from the leg pieces |
| 02:50 | In a pressure cooker put the mutton leg pieces and chopped onions |
| 02:54 | Add whole spices, ginger garlic paste, turmeric powder, and salt |
| 03:00 | Add 1 cup of water and cover the pressure cooker |
| 03:03 | Cook it on high flame until one whistle |
| 03:06 | Then lower the flame and cook for 15-20 minutes |
| 03:11 | Allow the pressure from the cooker to release by itself and only then open it |
| 03:16 | Simultaneously, while leg pieces are being cooked in the cooker
mix bengal gram flour with two tablespoon water to make a thin paste |
| 03:25 | Add the paste to the soup and stir it well |
| 03:27 | Bring the soup to boil and keep it on slow flame for 2 minutes |
| 03:31 | Mutton leg soup is ready |
| 03:34 | Next recipe is Mutton Liver and Lungs curry |
| 03:37 | You will require: 100 gm Mutton Liver and Lungs |
| 03:41 | 1 medium sized Onion
1 medium sized Tomato |
| 03:45 | 1 teaspoon Ginger Garlic paste
1 tablespoon Curd |
| 03:49 | ¼ teaspoon Turmeric powder |
| 03:51 | 1 teaspoon Garam masala powder |
| 03:54 | Salt to taste
2 teaspoon Oil or Ghee |
| 03:58 | Wash the mutton lungs and liver in water thoroughly |
| 04:01 | Heat oil in a pressure cooker |
| 04:03 | Add chopped onion and saute till it becomes light golden in colour |
| 04:07 | Then add chopped tomatoes and ginger-garlic paste and saute it |
| 04:12 | Now, add the lungs and liver to it |
| 04:15 | Add the spices, curd and mix well
Saute it for 5 minutes |
| 04:21 | Add 1 cup of water and cover the pressure cooker |
| 04:24 | Cook it on medium flame for 15 minutes |
| 04:27 | Mutton liver and lung curry is ready and can be served with
Pearl millet roti or Sorghum roti |
| 04:34 | If Mutton Lungs and Liver is not available, you can also use:
Chicken Liver and Chicken Heart |
| 04:42 | The fourth recipe is Minced Chicken with dill leaves |
| 04:46 | Take: 100 gm minced Chicken
1 cup Dill leaves |
| 04:50 | ½ medium sized Onion
½ medium sized Tomato |
| 04:53 | 1 teaspoon Ginger Garlic paste |
| 04:56 | ½ teaspoon red Chilli powder |
| 04:58 | ½ teaspoon Turmeric powder |
| 05:00 | 1 teaspoon Garam masala powder
¼ teaspoon Coriander powder |
| 05:05 | Salt to taste
1 teaspoon Oil or Ghee |
| 05:09 | Heat oil in a cooking pot |
| 05:11 | Add onions and ginger-garlic paste |
| 05:14 | Now saute till onions turn light golden |
| 05:17 | Add tomatoes, red chilly powder, turmeric powder and coriander powder |
| 05:22 | Mix well and add some salt |
| 05:24 | Next, add minced chicken and saute for 4-5 minutes |
| 05:29 | Pour half cup water and cover the pot |
| 05:32 | Cook on low flame for 5 minutes |
| 05:34 | Add chopped fresh dill leaves |
| 05:37 | Mix well and cook it on medium flame for 5 minutes |
| 05:40 | Minced chicken with dill leaves is ready |
| 05:44 | The last recipe is Fish curry |
| 05:46 | Take: 100 gm or 2 pieces of Rohu |
| 05:49 | 1 small Onion
1 small Tomato |
| 05:52 | 1 tablespoon Peanuts
3-4 pieces of Coconut |
| 05:57 | 1 teaspoon Cumin seeds
½ teaspoon Coriander powder |
| 06:00 | ½ teaspoon Red chilli powder
¼ teaspoon Turmeric powder |
| 06:05 | Salt to taste
2 teaspoon Oil or Ghee |
| 06:09 | Note that this recipe can be prepared with any locally available fish of your area |
| 06:15 | Procedure -
Roast the peanuts on a pan on medium flame |
| 06:18 | Stir them continuously to avoid burning |
| 06:21 | Then keep them aside to cool |
| 06:24 | Rub the peanuts between your palms to remove the outer cover |
| 06:28 | Grind onion, tomato, peanuts, cumin seeds and coconut into a paste |
| 06:33 | Heat oil in a cooking pot and add the paste |
| 06:36 | Add red chilli powder, turmeric powder, coriander powder and salt |
| 06:40 | Saute it for 2-3 minutes |
| 06:43 | Now add the fish pieces and 1 cup of water.
Bring it to a boil |
| 06:48 | Cover the vessel and cook it on a low flame for 5 minutes |
| 06:52 | You can add chopped coriander leaves on top for garnishing
Fish curry is ready |
| 06:58 | All of these recipes are good source of nutrients such as:
Protein, Fat, Iron |
| 07:05 | Vitamin B-12, Zinc, Magnesium and Folate |
| 07:11 | Let us look at the health benefits of these recipes |
| 07:14 | Firstly, chicken, fish, eggs, mutton are all excellent sources of complete Protein |
| 07:22 | Secondly, Iron present in non-vegetarian food is easily absorbed |
| 07:27 | Iron requirements are higher in female adolescents because of menstrual blood loss |
| 07:33 | Low Iron levels can cause fatigue, pale skin and increased risk to infections |
| 07:40 | Iron is required for growth in lean muscle mass and blood cell volume |
| 07:45 | Third, fish like Mackerel, Salmon, Tuna, Cod, Herring and Sardines are good sources of Omega 3 fatty acids |
| 07:55 | Omega 3 fatty acids is needed for brain and visual development |
| 08:00 | Interestingly, only non-vegetarian food, milk and milk products contain Vitamin B-12 |
| 08:07 |
Vitamin B-12 is required for:red blood cell formation, energy production and neurological functioning |
| 08:17 | It also helps in healthy development of fetus during pregnancy |
| 08:22 | Also, Meat and Eggs are good sources of Zinc |
| 08:27 |
Zinc is essential during adolescence for: growth,cognition and sexual maturation |
| 08:34 | Therefore, it is of utmost importance to have a well balanced meal |
| 08:39 | A combination of different non-vegetarian and vegetarian food should be included in our diet |
| 08:47 | This brings us to the end of the tutorial
Thank you for watching |
