Health-and-Nutrition/C2/Vegetarian-recipes-for-pregnant-women/English
| Slide number 1
Title slide |
Welcome to the Spoken Tutorial on vegetarian recipes for pregnant women. |
| Learning objective:
Image: Collage of various foods like leafy vegetables, beans, millets, nuts and seeds, dairy products and vegetables. Image: Recipes collage like black eyed bean idli, millet khichdi and moong wrap. |
In this tutorial, we will learn about:
The importance of a nutrient dense diet A few nutritious vegetarian recipes. |
| Image: Collage of various foods like leafy vegetables,
beans, millets, nuts and seeds, dairy products and vegetables. |
First, let us understand the importance of a nutrient dense diet. |
| Image:Pregnant lady with calorie sign and upward arrow to
indicate increase in calories. Image: Multiple new cell formation Image: Stages of growing fetus inside a mother’s womb. Image: Collage of various foods like leafy vegetables, beans, millets, nuts and seeds, dairy products and vegetables. |
The nutrient requirements during pregnancy increases.
This is mainly for the development of the cells. Nutrient dense diet supports the growth and development of the fetus. Therefore, it is important to consume a well nourished diet. |
| Image: Collage of various foods like leafy vegetables, beans,
millets, nuts and seeds, dairy products and vegetables. Collage of women having headache, breathlessness and neck pain. Image: Proteins - Collage of different beans. Good fats - Collage of dairy products. Vitamins - Collage of vegetables and leafy vegetables. Minerals - Collage of nuts and seeds. |
A well nourished diet helps to prevent complications during pregnancy.
The diet should be rich in proteins, good fats, vitamins and minerals. |
| Image: Collage of various foods like leafy vegetables, beans,
millets, nuts and seeds, dairy products and vegetables. Collage of woman vomiting and woman having constipation Image: Anemia - RBC Pregnancy diabetes - Pregnant woman checking diabetes Hypertension - Checking pressure of the pregnant woman |
Eating a nutrient dense diet may provide relief from nausea and constipation.
It also reduces the risk of anemia, pregnancy diabetes and hypertension. |
| Image: Low birth weight baby with downward arrow to indicate low weight
Image: Preterm baby with mother and 7 months calendar to indicate 7 months preterm baby. |
It also reduces the chance of low birth weight baby and premature delivery. |
| Image: Glass of water with 8 and 10 number marking. | Apart from a good diet, ensure to drink 8 to 10 glasses of water everyday. |
| Image: Digestive system
Image: Sprouted ragi |
Along with intake of nutritious diet, its nutrient absorption is also important.
Phytates, oxalates and tannins present in the food affect nutrient absorption. |
| Image: Collage of soaking, sprouting, steaming fermentation, sauteing and boiling.
Image: Soaking Image: Sprouting Image: Roasting Image: Fermentation |
Nutrient absorption can be enhanced by using various cooking techniques.
For example: soaking, sprouting, roasting and fermentation. |
| Image: Steaming
Image: Sauteing Image: boiling |
Steaming, sauteing and boiling are some other examples. |
| Image: Collage of Curry leaves powder, drumstick leaves powder
and nuts and seeds powder. Image: Powder of drumstick leaves Image: Powder of curry leaves Image: Powder of nuts and seeds. Image: Collage of Curry leaves powder, drumstick leaves powder and nuts and seeds powder. |
To enhance the nutrient content, we can also use various nutritious powders.
Powder of either drumstick leaves, curry leaves or nuts and seeds can be used. The method to prepare these powders has been explained in another tutorial. |
| Image: Collage of Curry leaves powder, drumstick leaves powder
and nuts and seeds powder. |
Please visit our website for more details |
| Image: Weight checking on weighing scale. | Healthy weight gain throughout 9 months of pregnancy is essential. |
| Image : Sugar
Jaggery Chips and biscuits Image: Tea and coffee Alcohol Tobacco Image: Woman talking to a doctor and cross sign on medicines |
It is recommended to avoid sugar, jaggery, processed and ready to eat foods.
Avoid caffeine, alcohol and tobacco. Do not consume medicine without a doctor's approval. |
| Image: Woman talking to a doctor and cross sign on medicines | More about this has been explained in another tutorial. |
| Image: Black eyed bean idli | Now let us begin with the first recipe which is black eyed bean idli. |
| Image: Whole pearl millet
Whole foxtail millet |
To prepare this recipe we will need 2 tablespoons of each:
Whole pearl millet Whole foxtail millet |
| Sprouted black eyed bean
Sprouted whole bengal gram Image: fenugreek seeds Roasted sunflower seeds |
We will also need 1 tablespoon each of:
Sprouted black eyed bean sprouted whole bengal gram Fenugreek seeds Roasted Sunflower seeds |
| Image: Drumstick leaves powder on tablespoon
Curry leaves powder on tablespoon Nuts and seeds powder in tablespoon Salt |
We will also require 1/4th teaspoon of each:
Drumstick leaves powder Curry leaves powder Nuts and seeds powder and Salt |
| Image: Sprouted black eyed bean and whole bengal gram
Image: Soaking - Germination process of blak eyed bean and whole bengal gram Image: Soaking of black eyed bean and whole bengal gram. Image: Draining of black eyed bean and whole bengal gram. Tied in a muslin cloth |
First start with sprouting black eyed bean and whole bengal gram.
I will explain the procedure for sprouting. Soak black eyed beans and whole bengal gram, separately overnight. Drain it in the morning and tie them separately in a muslin cloth. |
| Image: Tied in a muslin cloth (two potlis of black eyed bean and whole bengal gram)
|
Leave them in a warm place to germinate for 2 days.
Remember that different beans take different time to sprout. |
| Image: Soaking of millets and fenugreek seeds in a bowl together.
Image: Grinding all ingredients together in a mixer. Batter of the ingredients Image: Collage of stone grinder and mixer grinder |
When sprouts are ready soak the millets and fenugreek seeds together.
Soak them for 6 to 8 hours or overnight. Drain and grind millets with sunflower seeds and sprouts into a smooth batter. For grinding you can use a stone grinder or a mixer. |
| Image: Batter bowl covered with lid overnight
Image: Collage of nuts and seeds powder, curry leaves, salt, drumstick leaves powder and batter. Image: Greasing the idli mould Poured batter in the idli mould |
After grinding, keep it covered to ferment overnight or for 6 to 8 hours.
Before cooking, add salt and all other powders to the batter and mix well. Grease the idli mould and pour the batter into it. |
| Image: Idli mould placed in a cooker or steamer.
Image: Collage of cooker filled with 1/4th water and Idli mould placed in it. Cooker with lid without whistle. Image: Idlis served in plate |
Place it in the cooker or a steamer and cook for 10-12 minutes.
Or you can fill 1/4th of the cooker with water and steam without the whistle. Remove after 7 to 8 minutes and serve hot. |
| Image: Proteins - collage of healthy muscle, weight gain,
muscle growth, digestive system, etc Image: Calcium - Bones and teeth Image: Iron - Brain, cells and nervous system |
This recipe is rich in protein, calcium and Iron. |
| Image: Folate - collage of brain, neural tube defects, cell development, DNA, etc
Magnesium - collage of bones, heart, neuron, etc Potassium - collage of muscle growth, heart and neuron |
It is also rich in folate, magnesium and potassium. |
| Image: Millet khichdi | The next recipe is millet khichdi. |
| Image: Whole barnyard millet
Sprouted pearl millet Sprouted soyabean Chopped onion Chopped carrot Chopped beetroot |
To make this, we will need 1 tablespoon of each:
Whole Barnyard millet Sprouted pearl millet Sprouted soyabean 1 chopped onion 1 chopped carrot 1 chopped beetroot |
| Image: Grated fresh coconut
Poppy seeds |
We will also need 1 tablespoon each of:
Grated fresh coconut and Poppy seeds |
| Image: Curd | We will also require:
Half cup of curd |
| Image: Turmeric powder
Coriander and cumin seeds powder Cumin seeds Drumstick leaves powder Curry leaves powder |
A 1/4th teaspoon of each ingredient:
Turmeric powder Coriander and cumin seeds powder Cumin seeds Drumstick leaves powder Curry leaves powder |
| Image: Salt
Collage of oil and ghee |
Salt to taste
And 1 tbsp of Oil or ghee |
| Image: Collage of soaked pearl millet and soaked soyabean
Image: Sprouted soyabean |
Note that, I soaked pearl millet and soyabean separately for sprouting.
One ingredient may take longer to sprout or both may sprout at the same time. In my case, soyabean took longer to sprout. |
| Image: Soaked barnyard millet
Image: Draining the soaked barnyard millet Image: Cumin seeds added to the oil after heating the oil and cooker |
Soak barnyard millet for 6 to 8 hours in water.
Drain the water and keep it aside. Heat oil in a pressure cooker and add cumin seeds. |
| Image: Chopped vegetables, sprouted millet, soya bean and
curd added in the oil and pressure cooker. Image: Grated coconut, poppy seeds, salt, powders and dry spices added in the previous mix. Image: Mixing of the ingredients. Image: Adding water into the mixture. Image: Putting the lid of the cooker and pressure cooking. Image: Serve in a serving plate |
Now, add all the vegetables, sprouted millets, sprouted soyabean and curd.
Add the grated coconut, poppy seeds, salt, powders and all the dry spices. Mix well. Next, add 1 cup of water. Pressure cook the khichdi for 2 whistles. Once done, serve hot. |
| Image: Proteins - collage of healthy muscle, weight gain,
muscle growth, digestive system, etc Good fats - collage of brain development and heart Vitamin-A - collage of healthy eyes, nails and immunity (pregnant woman with yellow border and virus around her to show immunity) Calcium - collage of bones and teeth |
This recipe is rich in proteins, good fats, vitamin-A and calcium .
|
| Image: Iron - collage of nervous system, brain development and cells
Folate - collage of cell formation, DNA, neural tube defects, brain development,etc Magnesium - collage of heart, bones, neuron,etc Phosphorus - collage of bones and teeth |
It is rich in minerals like iron, folate, magnesium and phosphorus. |
| Image: Moong wrap
|
Our third recipe is moong wrap. |
| Image: Malted ragi flour
Bengal gram flour Sprouted moong Crumbled paneer Chopped onion Chopped tomato |
For this recipe we will need:
Malted ragi flour- ¼ cup Bengal gram flour- 1 tbsp Sprouted Moong - ½ cup Crumbled paneer - ¼ cup Chopped onion - 1 tbsp Chopped tomato - 1 tbsp |
| Image: Turmeric powder
Coriander and cumin seeds powder Cumin seeds Curry leaves powder Drumstick leaves powder Collage of' oil and ghee |
We will also need 1/4th teaspoon of each:
Turmeric powder Coriander and cumin seeds powder Cumin seeds Curry leaves powder Drumstick leaves powder 1 tbsp of Oil or ghee |
| Image: Lemon
Salt |
We will also need half lemon and salt to taste. |
| Image: Collage of tied moong for sprouting and sprouted moong
Image: Soak ragi overnight. Image: Ragi tied in a muslin cloth Image: Sprouted ragi Video: Dry roasting ragi on an iron skillet Image: Collage of ragi being grinded using mixer and ragi powder after grinding. |
Procedure:
Sprout the moong as mentioned earlier in this tutorial. To prepare the malted ragi flour, soak the ragi overnight. Now tie them in a muslin cloth and keep it for 6-8 hours or overnight. Once it sprouts, dry roast the ragi sprouts on an iron skillet. After this, grind it using a grinder to make flour and then keep it aside. |
| Image: Oil on an iron pan
Image: Cumin seeds, dry spices and powders added to the heated oil. Image: Chopped onions and tomatoes added to the previous mixture. |
Heat oil on an iron pan.
Add cumin seeds, dry spices and powders. Add chopped onions and tomatoes and saute it till soft. |
| Image: Sprouted moong added to the previous ingredients.
Image: Paneer added to the previous mixture. Image: Mixing the ingredients Small bowl filled with water Image: Cooling the cooked moong and paneer |
Next, add sprouted moong and let it cook for 10 mins.
Add paneer and salt and cook for 5 to 10 mins. 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 to the mixture
Image: Mixed malted ragi flour and bengal gram in a bowl |
Now add lemon juice and keep the mixture aside.
Next, mix the malted ragi flour and bengal gram flour in a bowl. |
| Image: Adding water to the dry powder mixture.
Dough made out of the mixture. Image: Round paratha Image: Collage of parathas getting cooked from both the sides. Image: Collage of moong being added on top center of the paratha and wrapping the paratha Image: Rolling the wrap from both sides Moong wrap served on plate |
Add lukewarm water and prepare a dough.
Now roll out round shaped parathas. Cook the parathas on both sides on an iron pan. Place the paratha on a plate and add the moong mix in between the paratha. Now roll them into a wrap and serve. |
| Image: Proteins - collage of healthy muscle, weight gain, muscle growth, digestive system, etc
Good fats - collage of brain development and heart |
This recipe is rich in protein and good fats. |
| Image: Calcium - collage of bones and teeth
Iron - collage of nervous system, brain development and cells Folate - collage of cell formation, DNA, neural tube defects, brain development,etc Magnesium - collage of heart, bones, neuron,etc Zinc: collage of growth of RBC and wound healing. |
It is also a source of calcium, iron, folate, magnesium and zinc. |
| Image: Collage of sorghum, kodo millet, broken wheat and whole wheat.
Image: Sorghum Image: Kodo millet Image: Broken wheat Image: Whole wheat |
Apart from the millets mentioned here, you can use other millets and grains.
For example: Sorghum, kodo millet, broken wheat or whole wheat. |
| Image: Collage of sprouted green peas, sprouted chickpeas
and sprouted moth beans Image: Sprouted chickpeas Sprouted green peas Sprouted moth beans |
Likewise, you can use other sprouts as well.
For example: sprouted chickpeas, sprouted green peas or sprouted moth beans. |
| Image: Collage of sesame seeds, pumpkin seeds, flax seeds
and garden cress seeds. Image: Sesame seeds Pumpkin seeds Flax seeds Garden cress seeds Image: Collage of final recipe products: Black eyed bean idli Millet khichdi Moong wrap |
Besides the seeds mentioned, you can also use other locally available seeds.
For example: sesame seeds, pumpkin seeds, flax seeds and Garden cress seeds. Include all these recipes for a healthy pregnancy and good health of the baby. |
| Acknowledgement slide | This brings us to the end of this tutorial.
Thank you for joining. |
