Health-and-Nutrition/C2/Vegetarian-recipes-for-pregnant-women/English-timed

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Time
Narration
00:00 Welcome to the Spoken Tutorial on vegetarian recipes for pregnant women.
00:07 In this tutorial, we will learn about:
00:10 The importance of a nutrient dense diet.
00:13 A few nutritious vegetarian recipes.
00:17 First, let us understand the importance of a nutrient dense diet.
00:23 The nutrient requirements during pregnancy increases.
00:28 This is mainly for the development of the cells.
00:32 Nutrient dense diet supports the growth and development of the fetus.
00:38 Therefore, it is important to consume a well nourished diet.
00:43 A well nourished diet helps to prevent complications during pregnancy.
00:48 The diet should be rich in proteins,
00:51 good fats,

vitamins

00:53 and minerals.
00:55 Eating a nutrient dense diet may provide relief from nausea and constipation.
01:02 It also reduces the risk of anaemia,
01:05 pregnancy diabetes
01:07 and hypertension.
01:09 It also reduces the chance of low birth weight baby
01:13 and premature delivery.
01:16 Apart from a good diet, ensure to drink 8 to 10 glasses of water everyday.
01:22 Along with intake of nutritious diet, its nutrient absorption is also important.
01:29 Phytates, oxalates and tannins present in the food affect nutrient absorption.
01:36 Nutrient absorption can be enhanced by using various cooking techniques.
01:42 For example: soaking,
01:45 sprouting,

roasting

01:47 and fermentation.
01:48 Steaming,

sauteing

01:50 and boiling are some other examples.
01:54 To enhance the nutrient content, we can also use various nutritious powders.
02:01 Powder of either drumstick leaves,
02:03 curry leaves or

nuts and seeds can be used.

02:07 The method to prepare these powders has been explained in another tutorial.
02:12 Please visit our website for more details.
02:15 Healthy weight gain throughout 9 months of pregnancy is essential.
02:20 It is recommended to avoid sugar,
02:23 jaggery,

processed

02:25 and ready to eat foods.
02:28 Avoid caffeine,

alcohol

02:30 and tobaco.
02:32 Do not consume medicine without a doctor's approval.
02:36 More about this has been explained in another tutorial.
02:40 Now let us begin with the first recipe which is black eyed bean idli.
02:46 To prepare this recipe we will need 2 tablespoons of each:
02:50 Whole pearl millet
02:52 Whole foxtail millet
02:54 We will also need 1 tablespoon each of
02:57 Sprouted black eyed bean
02:59 sprouted whole bengal gram
03:01 Fenugreek seeds
03:03 Roasted Sunflower seeds
03:05 We will also require 1/4th tablespoon of each
03:10 Drumstick leaves powder

Curry leaves powder

03:13 Nuts and seeds powder
03:15 and Salt
03:17 First start with sprouting black eyed bean and whole bengal gram.
03:22 I will explain the procedure for sprouting.
03:25 Soak black eyed beans and whole bengal gram, separately overnight.
03:31 Drain it in the morning and tie them separately in a muslin cloth.
03:36 Leave them in a warm place to germinate for 2 days.
03:40 Remember that different beans take different time to sprout.
03:45 When sprouts are ready soak the millets and fenugreek seeds together.
03:50 Soak them for 6 to 8 hours or overnight.
03:55 Drain and grind millets with sunflower seeds and sprouts into a smooth batter.
04:01 For grinding you can use a stone grinder or a mixer.
04:06 After grinding, keep it covered to ferment overnight or for 6 to 8 hours.
04:13 Before cooking, add salt and all other powders to the batter and mix well.
04:19 Grease the idli mould and pour the batter into it.
04:24 Place it in the cooker or a steamer and cook for 10-12 minutes.
04:29 OR You can fill 1/4th of the cooker with water and steam without the whistle.
04:35 Remove the idlis after 7 to 8 minutes and serve hot.
04:41 This recipe is rich in protein,
04:45 calcium

and Iron.

04:47 It is also rich in folate,
04:50 magnesium

and potassium.

04:53 The next recipe is millet khichdi.
04:56 To make this, we will need 1 tablespoon of each
05:01 Whole Barnyard millet

Sprouted pearl millet

05:04 Sprouted soyabean
05:06 1 chopped onion

1 chopped carrot

05:09 1 chopped beetroot
05:11 We will also need 1 tablespoon each of
05:15 Grated fresh coconut
05:17 and Poppy seeds
05:19 We will also require
05:21 ½ cup of curd
05:23 A 1/4th teaspoon of each ingredient
05:26 Turmeric powder,

Coriander

05:28 and Cumin seeds powder.
05:30 Cumin seeds,
05:32 Drumstick leaves powder,

Curry leaves powder,

05:35 Salt to taste, and
05:37 1 tbsp of Oil or ghee.
05:40 Note that, I soaked pearl millet and soyabean separately for sprouting.
05:46 One ingredient may take longer to sprout or both may sprout at the same time.
05:52 In my case, soyabean took longer to sprout.
05:57 Soak barnyard millet for 6 to 8 hours in water.
06:01 Drain the water and keep it aside.
06:04 Heat oil in a pressure cooker and add cumin seeds.
06:09 Now, add all the vegetables, sprouted millets, sprouted soyabean and curd.
06:17 Add the grated coconut, poppy seeds, salt, powders and all the dry spices.
06:23 Mix well.
06:25 Next, add 1 cup of water.
06:28 Pressure cook the khichdi for 2 whistles.
06:32 Once done, serve hot.
06:35 This recipe is rich in proteins,
06:38 good fats,

vitamin-A

06:40 and calcium.
06:42 It is rich in minerals like iron,
06:45 folate,

magnesium

06:47 and phosphorus.
06:49 Our third recipe is moong wrap.
06:53 For this recipe we will need:
06:55 Malted ragi flour- ¼ cup
06:58 Bengal gram flour- 1 tbsp
07:01 Sprouted Moong- ½ cup
07:04 Crumbled paneer- ¼ cup
07:06 Chopped onion- 1 tbsp
07:08 Chopped tomato- 1 tbsp
07:12 We will also need 1/4th teaspoon of each:
07:15 Turmeric powder
07:17 Coriander

and cumin seeds powder

07:19 Cumin seeds

Curry leaves powder

07:22 Drumstick leaves powder
07:24 1 tbsp of Oil or ghee
07:27 We will also need half lemon
07:29 and salt to taste.
07:32 Procedure

Sprout the moong as mentioned earlier in this tutorial.

07:37 To prepare the malted ragi flour, soak the ragi overnight.
07:42 Now tie them in a muslin cloth and keep it for 6-8 hours or overnight.
07:48 Once it sprouts, dry roast the ragi sprouts on an iron skillet.
07:54 After this, grind it using a grinder to make flour and then keep it aside.
08:01 Heat oil on an iron pan
08:04 Add cumin seeds, dry spices and powders.
08:09 Add chopped onions and tomatoes and saute it till soft.
08:14 Next, add sprouted moong and let it cook for 10 mins.
08:19 Add paneer and salt and cook for 5 to 10 mins.
08:24 Add ¼ cup of water and allow it to cook for another 5-10 mins.
08:30 Turn off the flame and allow it to cool.
08:34 Now add lemon juice and keep the mixture aside.
08:38 Next, mix the malted ragi flour and bengal gram flour in a bowl.
08:44 Add lukewarm water and prepare a dough.
08:48 Now roll out round shaped parathas.
08:51 Cook the parathas on both sides on an iron pan.
08:56 Place the paratha on a plate and add the moong mix in between the paratha.
09:02 Now roll them into a wrap and serve.
09:05 This recipe is rich in protein
09:07 and good fats.
09:10 It is also a source of calcium,
09:12 iron,

folate,

09:14 magnesium

and zinc.

09:16 Apart from the millets mentioned here, you can use other millets and grains.
09:22 For example: Sorghum,
09:24 kodo millet,

broken wheat

09:26 or whole wheat.
09:28 Likewise, you can use other sprouts as well.
09:32 For example:

sprouted chickpeas,

09:35 sprouted green peas or
09:37 sprouted moth beans.
09:39 Besides the seeds mentioned, you can also use other locally available seeds.
09:46 For example:

sesame seeds,

09:48 pumpkin seeds,
09:50 flax seeds

and Garden cress seeds.

09:53 Include all these recipes for a healthy pregnancy and good health of the baby.
10:00 This brings us to the end of this tutorial.

Thank you for joining.

Contributors and Content Editors

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