View source for Health-and-Nutrition/C2/Non-veg-recipes-enriched-with-Magnesium-rich-food/English

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| <center>Visual Cue</center>
|<center>Narration</center>

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| Title slide

|Welcome to the '''spoken tutorial''' on non-veg recipes enriched with '''magnesium '''rich food'''.'''

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| | Collage: Sources

Collage: Recipes

| | In this tutorial, we will learn about:

*Food sources of '''magnesium'''

*Preparation of non-vegetarian recipes enriched with '''magnesium.'''

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| | Image: Muscle relaxation

Image: Healthy bones and teeth

Image: Energy and Dna synthesis

Collage: Cow pea, kidney beans, bengal gram

Collage: Almonds, cashews

Collage: SUnflower seeds, sesame seeds.

Collage: Pearl millet, finger millet, sorghum.

| | '''Magnesium''' is one of the essential minerals required for muscle relaxation.

'''Magnesium''' is required for healthy bones and teeth as well.

We also need '''magnesium''' for energy production and '''DNA '''synthesis.

Sources of '''magnesium''' are legumes like cowpea, kidney beans and bengal gram.

Nuts like almonds, cashews are also good sources.

Sunflower seeds and sesame seeds are other examples.

Pearl millet, finger millet and sorghum also contain '''magnesium'''.

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| | Image: Non veg foods

Image: Magnesium sources

Image: Combination of food

| | Non-vegetarian food is not a good source of '''magnesium'''.

Hence, I will be enriching them with '''magnesium''' rich natural food ingredients.

Doing so will help non-vegetarians to get '''magnesium''' through diet.

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| | Image: Chicken amaranth leaves curry

Image: Chicken

Image: Amaranth leaves

Image: Coconut

Image: Garlic

Image: Red chillies

Image: Salt

Image: Cumin

| | The first recipe is dry chicken curry

To prepare this recipe, you need:

*2 pieces or 100 grams of chicken

*50 grams washed amaranth leaves

*1 ½ tablespoons freshly grated coconut

*5 cloves of garlic

*2 dry red chilies

*½ teaspoon cumin seeds

*Salt to taste


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| | 

Image: Turmeric

Image: Chilli powder

Image: Onion

Image: Oil


| | You also need:

*½ teaspoon turmeric powder

*½ teaspoon chilli powder

*1 small chopped onion

*1 small chopped tomato

*2 teaspoons oil

*1 teaspoon lemon juice


|-
| | Image: Wash and clean the chicken

Image: Add lemon juice

Image: Oil in pan

Image: Garlic and red chilli

| | Procedure:

Wash and clean the chicken.

Marinate the chicken with lemon juice and rest it for 20 minutes.

Heat oil in a pan.

Add cumin seeds, garlic and dry red chilies.

Saute for 2 minutes

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| | 

Image: Onion

Image: Brown onions

Image: Tomatoes

Image: Cooked tomatoes

Image: Chicken

Image: Mix well

Image: Close and cook

| | 

To this add chopped onions and saute till they turn light golden in color.

Add the tomatoes and cook till they become soft.

Add marinated chicken and mix well.

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| | Image: Spices

Image: Cook

Image: Amaranth leaves

Image: Mixed well

Image: Close and cook

Image: Coconut

Image: Mix well

Image: Final curry

| | Cover it with a lid and cook for 6 to 8 minutes.

Add the spices and amaranth leaves.

Cover and cook until chicken is cooked.

Lastly, add freshly grated coconut and cook for another 5 minutes.

Dry chicken curry is ready.

1 serving of this curry has around 133 milligrams of '''magnesium.'''

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| | Image: Steamed egg sabzi

Image: Eggs

Image: Fenugreek leaves

Image: sesame seeds powder

Image: Onion

Image: Chilli powder

Image: Salt to taste

| | The second recipe is steamed eggs dry curry

To prepare this recipe, you need:

*2 eggs

*50 grams washed fenugreek leaves

*1½ tablespoon sesame seeds powder

*1 small chopped onion


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| | 

Image: Turmeric powder

Image: Oil


| | You also need:

*1 teaspoon red chilli powder

*½ teaspoon turmeric powder

*2 teaspoons oil

*Salt to taste


|-
| | Image: Sesame seeds powder

Video: Roast sesame seeds

Image: Cool

Image: Grind

| | Procedure:

Heat a pan and roast sesame seeds until they pop.

Allow them to cool.

Later, grind them into a powder.

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| | Image: Bowl with eggs

Image: Salt and chilli

Video: Greasing a bowl

Video: Pour egg mixture

Image: Steamer

Image: Cool steamed egg

Image: Cut egg into pieces


| | To steam the eggs, crack them in a bowl and beat them.

Add salt and red chilli powder.

Mix it well.

Grease another bowl with oil and pour the egg mixture in it.

Steam this mixture in a steamer for 6 to 7 minutes.

After steaming, allow it to cool.

Remove the steamed eggs and cut them into pieces.

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| | Image: Heat oil in pan

Image: Add onions

Video: Frying onions

Image: Fried onions

Image: Fenugreek leaves

Image: Mixed well

Image: Cook

Image: Adding spices

| | To make the curry, heat oil in a pan.

Add onion and fry till it turns golden brown.

To this add the fenugreek leaves, spices and sesame seed powder and mix well.

Saute this for 2 minutes.

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| | Image: Sesame seed powder

Image: Mixed well

Image: Egg pieces

Image: Mixed well

Image: Close and cook

Image: Steamed egg sabzi

| | Add the egg pieces to the pan.

Cover it with a lid and cook for 2 to 3 minutes.

Steamed eggs dry curry is ready.

1 serving of this curry has around 120 milligrams of '''magnesium'''

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| | Image: Fish in sunflower seed gravy

Image: Mackerel

Image: Bombay duck

Image: Sunflower seeds

Image: Tomato

Image: Onion

Image: Cumin seeds

| | The next recipe is fish in sunflower seed gravy.

To prepare this recipe, you will need:

2 pieces of Mackerel

In case, mackerel is not available you can use  bombay duck.


The other ingredients needed are:

*2 tablespoons of sunflower seeds

*1 small chopped tomato

*1 small onion chopped

*1 teaspoon cumin seeds



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| | Image: Garlic

Image: Pepper

Image: Coriander leaves

Image: Salt

Image: Chili powder

Image: Turmeric powder

Image: Oil

| | You will also require:

*4 to 5 garlic cloves

*½ teaspoon black pepper

*½ teaspoon coriander leaves

*Salt to taste

*1 teaspoon chilli powder

*½ teaspoon turmeric powder

*2 teaspoons oil


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| | Image: Soak sunflower seeds

Image: Fish with salt

Image: Pan with cumin

Image: Allow them to cool

Image: Drain sunflower seeds

Image: Mixed seeds

Image: Grind paste

| | Procedure:

Soak sunflower seeds for 1 to 2 hours and then drain them.

Marinate the fish with some salt .

Set it aside for 15 to 20 min.

Dry roast cumin seeds and black pepper on a pan.

Allow them to cool.

Mix sunflower, cumin and black pepper seeds.

Add a little water and grind them to a smooth paste.

We will use this later.

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| | Image: Oil in pan

Image: Onions

Image: Fried onions

Image: Tomatoes

Image: Cooked tomatoes

Image: Spices

Image: Cook for 1 min

Image: Sunflower seed paste

Image: Water

Image: Cook for 5 min

| | Heat oil in a pan and add onions, garlic.

Saute till they turn light golden.

Add tomatoes and cook till they become soft.

To this, add spices and the paste we made.

Add little water and cook this for 5 minutes.

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| | Image: Fish

Image: Cover and cook

Image: Coriander leaves

Image: Final recipe


| | Add the marinated fish and mix well.

Cover the pan and cook for 10 minutes.

Lastly, add coriander leaves.

Fish in sunflower seeds gravy is ready.

1 serving of this curry contains around 168 milligrams of '''magnesium.'''


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| | Image: Cowpea prawns masala

Image Sprouts

Image: Prawns

Image: Tomato

Image: Onion

Image: Garlic

Image: Coriander leaves

| | The last recipe is cowpea and prawns dry curry

To prepare this recipe you will need:

*2 tablespoons of cowpea sprouts

*50 grams of prawns

*1 medium chopped tomato

*1 small chopped onion

*4 to 5 cloves of garlic

*1 teaspoon coriander leaves


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| | Image: Red chilli powder

Image: Turmeric powder

Image: Salt

Image : Oil

| | You also need:

*1 teaspoon red chilli powder

*½ teaspoon turmeric powder

*Salt to taste

*1 teaspoon oil

*1 teaspoon lemon juice


|-
| | Image: Soaking

Image: Draining

Image: Muslin cloth

Image: Sprouting

| | Procedure:

For sprouting, soak cowpeas overnight.

Drain it in the morning and tie them in a clean muslin cloth.

Leave them in a warm place to germinate for 2 days.

Once the sprouts are ready keep them aside for later use.

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| | Image: Cleaning prawns

Video: Deveining prawns

Image: Marination

| | We will now make the curry.

To make it, first clean and wash the prawns properly.

Make a slit on the back side of the prawns.

Pull out the black thread from it.

This black thread has to be removed from the other side also, if found.

Marinate the prawns with lemon juice and set aside for 20 minutes.
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| | Image: Heat oil

Image: Onion, garlic

Image: Tomatoes

Image: Tomato

Image: Soft tomatoes

Image: Spices

Image: Mix well

Image: Cow pea and prawns

Image: Mix well

| | Now heat oil in a pan.

Add onion, garlic and saute till they turn light golden in color.

Add the tomatoes and cook till it becomes soft.

To this, add the spices, cowpea sprouts and marinated prawns.

Mix it well.

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| | Image: Add water

Image: Close and cook

Image: Coriander leaves

Image: Final curry

| | Add some water and cover the pan to cook the prawns for 5 to 8 minutes.

When the prawns are cooked, add coriander leaves and give it a mix.

Cowpea and prawns dry curry is ready

1 serving of this curry contains around 119 milligrams of '''magnesium'''

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| | Collage: Magnesium-rich recipes

Collage: Protein

Collage: Folate

Collage: Fibre

Collage: Omega 3 fatty acids

Collage: Zinc

Collage: Iron

Collage: Choline

Collage: Vitamin B12

| | It is important to include '''magnesium''' in our daily diet for good health.

All these recipes are rich in '''protein''', '''folate''', fibre, '''omega 3 fatty acids'''.

They are also rich in '''zinc''', iron, '''choline''' and '''vitamin b12'''.

|-
| | '''Acknowledgement slide'''

| | This brings us to the end of this tutorial.

Thanks for joining
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