Health-and-Nutrition/C2/Non-vegetarian-recipes-for-lactating-mothers/English-timed
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| 00:00 | Welcome to spoken tutorial on Non-vegetarian recipes for Lactating mothers. |
| 00:07 | In this tutorial, we will learn about: Importance of nutrition during lactation, |
| 00:13 | Preparation of non-vegetarian recipes such as - Chicken curry with Drumsticks, |
| 00:20 | Chicken in Peanut Garlic masala, |
| 00:23 | Fish Coconut curry,
Mixed Vegetable curry with Egg and Fish Spinach curry. |
| 00:31 | During lactation, a mother requires additional amount of nutrition-
for milk production, |
| 00:38 | to provide enough nutrients for the growing infant
and to meet mother's daily needs. |
| 00:44 | Essential nutrients required during lactation are -
Vitamins, Minerals, |
| 00:50 | Omega 3 fatty acids and Choline. |
| 00:54 | Besides nutrients, we will learn about Galactogogues. |
| 00:58 | Galactogogues are substances that help in milk production. |
| 01:03 | Mother can get it from diet by including - Garlic, |
| 01:08 | Fenugreek seeds and leaves, |
| 01:10 | Fennel seeds, |
| 01:11 | Garden cress seeds,
Drumstick leaves, |
| 01:15 | Dill leaves and Carom seeds. |
| 01:18 | Please note:
Nutrition for lactating mothers has been explained in another tutorial of the same series. |
| 01:28 | After understanding the importance of nutrition during lactation, We will begin with the preparation of the recipes. |
| 01:37 | Let’s begin with our first recipe which is - Chicken curry with drumsticks. |
| 01:43 | To make this, we need - 100 gm of Chicken, |
| 01:47 | 2 pieces Drumstick,
1 sprig Curry leaves, |
| 01:51 | 1 teaspoon black Pepper seeds,
1 chopped Onion, |
| 01:55 | 4 cloves Garlic,
Salt as per taste. |
| 02:00 | ½ teaspoon Turmeric powder,
½ teaspoon Chilli powder, |
| 02:04 | 1 green Chilli,
1 handful Coriander leaves, 2 teaspoon Oil. |
| 02:11 | In a pan, heat 1 teaspoon oil.
To this, add onions, garlic, pepper and green chilli. |
| 02:18 | Saute till they turn golden in color.
Now add curry leaves, coriander leaves and fry for 2-3 seconds. |
| 02:27 | Cool them and grind it into a paste by adding a little water. |
| 02:32 | Next, pressure cook or boil drumsticks until cooked. |
| 02:36 | Heat 1 teaspoon oil in a pan.
Add the prepared paste and cook for 2 minutes. |
| 02:42 | To this, add all the spices and chicken.
Now add half cup water and mix well. |
| 02:50 | Cover and cook till the chicken becomes tender. |
| 02:53 | To this, add the boiled or pressure cooked drumsticks . Let it cook for 2-4 minutes. |
| 02:59 | Chicken curry with drumsticks is ready. |
| 03:03 | The second recipe that we will learn is “Chicken in peanut garlic masala”. |
| 03:08 | To prepare this, we need - 100 gm chicken,
2 tablespoons peanuts, |
| 03:14 | 5 cloves garlic,
1 tomato chopped, |
| 03:18 | 1 Onion chopped,
1/2 teaspoon Turmeric, |
| 03:21 | Salt to taste,
1 teaspoon Red chilli powder, |
| 03:25 | 2 teaspoon Oil. |
| 03:27 | To prepare peanut garlic paste - Roast the peanuts on a pan on medium flame. |
| 03:34 | Stir them continuously to avoid burning.
Allow them to cool. |
| 03:39 | Rub roasted peanuts between your palms to remove the outer cover. |
| 03:44 | Now in a pan, heat 1 teaspoon oil and add onion, tomato and garlic.
Fry till tomato becomes soft. |
| 03:54 | Allow them to cool.
After cooling, mix this with peanuts. |
| 03:59 | Grind into a paste by adding little water. |
| 04:03 | Heat 1 teaspoon oil in a pan. |
| 04:05 | Now add peanut garlic paste and cook for 2 minutes.
Next, add the spices and mix well. |
| 04:14 | To this, add chicken and cook for next 2 minutes.
Now add a little water, mix well. |
| 04:21 | Cover the pan and cook till chicken becomes tender. |
| 04:25 | Chicken peanut garlic masala is ready. |
| 04:28 | The third recipe is “Fish coconut curry”. |
| 04:32 | For this, take- 100 gm Rohu,
½ cup grated coconut, 4 red chillies, |
| 04:38 | ½ teaspoon turmeric,
Salt as per taste, |
| 04:42 | 4 cloves garlic,
1 small lemon sized tamarind ball, |
| 04:47 | 1 Onion chopped,
½ teaspoon Fenugreek seeds, |
| 04:51 | ½ teaspoon Cumin seeds,
1 teaspoon oil. |
| 04:56 | In case, Rohu is not available then you may use any one of these -
Mackerel, Pomfret or Bombay duck. |
| 05:06 | Clean the fish, add 2 pinches salt and leave it for 10 min. |
| 05:11 | Dry roast red chillies, fenugreek seeds, cumin seeds till they change color. |
| 05:17 | Grind the roasted ingredients along with coconut, tamarind and garlic into a paste. |
| 05:25 | In a pan, add 1 teaspoon oil and heat it. |
| 05:29 | Now add onions and fry till onion becomes golden. |
| 05:33 | To this, add the ground paste and cook for 5-6 min.
Add the spices and mix well. |
| 05:41 | To this, add marinated fish and cook for next 10 minutes.
The fish coconut curry is ready. |
| 05:49 | The fourth recipe is “Mixed vegetable boiled egg curry”. |
| 05:53 | To make this, we need-
2 boiled Eggs, 2 florets Cauliflower, |
| 05:598 | 1 medium Onion,
2 French beans chopped, |
| 06:02 | 1 medium Tomato chopped,
½ small Capsicum chopped, |
| 06:07 | 1 tablespoon Sesame seeds,
1 teaspoon Chilli powder, |
| 06:12 | Salt to taste,
½ spoon Turmeric powder, |
| 06:16 | 1 tablespoon Poppy seeds,
½ tsp Garden cress seeds powder, |
| 06:21 | 1 teaspoon oil. |
| 06:24 | Dry roast sesame and poppy seeds in a pan.
Allow them to cool. |
| 06:29 | Next, add half teaspoon oil in a pan and saute tomatoes. |
| 06:35 | After cooling, grind the tomatoes and seeds in a mixer or stone grinder. |
| 06:41 | Heat 1 teaspoon oil in a pan.
Add onions and fry till they become golden. |
| 06:48 | Now add tomato paste and cook for 5 minutes.
Add salt, turmeric, chilli powder and stir well. |
| 06:57 | To this, add some water and vegetables. |
| 07:01 | Cover and cook till the vegetables become soft. |
| 07:04 | Cut the boiled eggs into 2 halves and add it to the curry.
Cook for a minute. |
| 07:10 | Mixed vegetable boiled egg curry is ready. |
| 07:14 | The last recipe that we will see is “Spinach fish curry”- |
| 07:19 | To prepare this, we need -
2 pieces salmon, |
| 07:22 | 4-5 leaves of spinach,
Salt to taste, |
| 07:26 | 1 teaspoon chilli powder,
½ teaspoon turmeric powder, |
| 07:31 | 1 teaspoon flax seed powder,
1 teaspoon ghee or oil, |
| 07:36 | 1 handful coriander leaves,
1 teaspoon lemon juice, |
| 07:41 | 1 green chilli,
1 teaspoon garam masala powder. |
| 07:45 | Wash the fish pieces. Rub some salt and turmeric and keep it aside. |
| 07:51 | Wash spinach thoroughly in water.
Boil water in a pan and add spinach to it and cook it for 5 minutes. |
| 08:00 | Next, strain the water and let it cool.
Grind the spinach, coriander and green chilli to a paste. |
| 08:09 | Heat 1 teaspoon ghee or oil in a pan and fry the fish until cooked. |
| 08:15 | Simultaneously heat 1 teaspoon oil or ghee in another pan. |
| 08:21 | Add the spinach paste and little water and let it cook for 5 minutes.
To this, add the spices and mix well. |
| 08:30 | Now, add the fried fish pieces and cook till the masala coats the fish. |
| 08:36 | Add garam masala and flax seed powder and cook for 2 minutes. |
| 08:42 | Turn off the stove and add lemon juice.
The Fish spinach curry is ready. |
| 08:49 | All the above recipes are rich in -
Protein, |
| 08:53 | Vitamin B12, |
| 08:57 | Good fats, |
| 09:00 | Iron, |
| 09:02 | Folate, |
| 09:04 | Potassium, |
| 09:06 | Vitamin A, |
| 09:08 | Vitamin D, |
| 09:12 | Zinc, |
| 09:14 | Magnesium. |
| 09:17 | These nutrients help in - Growth and development of the baby, |
| 09:22 | Milk production in mother and Keeping the mother healthy. |
| 09:29 | This brings us to the end of the tutorial
Thanks for joining. |
