Bellatony911 at 07:17, 30 January 2020

2020-01-30T07:17:58Z

Misbah at 09:20, 22 January 2020

2020-01-22T09:20:37Z

Misbah at 07:03, 3 January 2020

2020-01-03T07:03:06Z

Misbah: Created page with "{|border=1 |Visual Cue |Narration |- |'''Title Slide:''' | Welcome to the '''spoken tutorial''' on '''calcium''' rich non-vegetarian recip..."

2020-01-03T07:02:12Z

Created page with "{|border=1 |<center>Visual Cue</center> |<center>Narration</center> |- |'''Title Slide:''' | Welcome to the '''spoken tutorial''' on '''calcium''' rich non-vegetarian recip..."

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{|border=1

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

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|'''Title Slide:'''

|
Welcome to the '''spoken tutorial''' on '''calcium''' rich non-vegetarian recipes.

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|'''Collage of '''Calcium ''' rich non-vegetarian recipes

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In this tutorial, we will learn about few '''calcium''' rich non-vegetarian recipes.

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|Image: Symbol of '''Calcium'''

Image: '''Calcium''' in bones

Image: '''Calcium''' in teeth

Image: '''Calcium''' in blood

Image: Collage of role of '''Calcium''' in our body

|
'''Calcium''' is the most abundant mineral in our body.

99% of the body’s '''calcium''' is found in bones and teeth.

The remaining 1% is present in the blood.

The role of '''calcium''' in our body has been explained in another tutorial.

Please visit our website for these tutorials.

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|Image: Symbol of '''Calcium'''

Image: Collage of '''calcium '''rich non-vegetarian food

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It is necessary to take good amount of '''calcium '''through diet.

'''Calcium''' is found in some non-vegetarian food.

For example: prawns, lobsters, bombay duck, dried shrimp and dried bony fishes.

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|Image: Collage of milk, milk products, nuts and seeds

Image: Collage of green leafy vegetables and legumes

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Other sources of''' calcium '''are milk, milk products, nuts and seeds.

'''Calcium''' is also present in green leafy vegetables and some legumes.

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|Image: Collage of recipes

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Let us see some '''calcium''' rich non-vegetarian recipes.

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|Image: Dried shrimp curry

|The first recipe is dried shrimp curry.

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|Image: Dried shrimp

Image: Onion

Image: Tomato

Image: Garlic pods

Image: Tamarind pieces

Image: Curry leaves

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To prepare this recipe, we need:

1. 20 grams or 3 tablespoons of dried shrimp

2. ½ onion

3. ½ tomato

4. 3-4 garlic pods

5. 1 lemon sized tamarind

6. One sprig of curry leaves

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|Image: Turmeric powder

Image: Red chilli powder

Image: Coriander powder

Image: Mustard seeds

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The spices needed for this recipe are:

1. ¼ teaspoon turmeric powder

2. ½ teaspoon red chilli powder

3. ½ teaspoon coriander powder

4. ½ teaspoon mustard seeds

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|Image: Oil and ghee

Image: Salt

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You will need 2 teaspoons of oil or ghee and salt according to taste.

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|Image: Dried shrimp soaked in water

Image: Oil in pan

Image: Mustard seeds crackling

Image: Mustard seeds, curry leaves and garlic in a pan

Image: Sauteed onions

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Procedure:

Soak the dried shrimp in water for 15 minutes.

Meanwhile, heat the oil in a vessel and add mustard seeds.

As they start to crackle, add curry leaves and chopped garlic.

Then, add chopped onions.

Saute the mixture until it becomes light golden.

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|Image: Tomatoes in the pan

Image: Spices in the pan

Image: Sauteed and mixed spices

Image: Adding of water in the pan

Image: Dried shrimp on a strainer

Image: Dried shrimp in the pan

Image: Covered pan

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Next, add the tomatoes and spices.

Mix it well.

Add half cup of water.

Let it cook for 2-3 minutes.

Strain the dried shrimp in a sieve for few minutes.

Add this to the mixture in the pan.

Cover and cook on low flame for 5-6 minutes.

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|Dried shrimp curry with '''calcium''' content

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Dried shrimp curry is ready.

One serving of this recipe gives around 876 milligrams of '''calcium.'''

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|Image: Bombay duck curry

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Our next recipe is Bombay duck fish curry.

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|Image: Bombay duck

Image: Onion

Image: Garlic pods

Image: Green chillies

Image: Cumin seeds

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For this, you need:

1. 150 grams of Bombay duck fish

2. 1/2 onion

3. 2-3 garlic pods

4. 1-2 green chillies

5. 1 teaspoon cumin seeds

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|Image: Tamarind

Image: Coconut piece

Image: Coriander leaves

Image: Turmeric

Image: Salt

Image:Oil or ghee

Image: Lemon

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You also need:

1. 2-3 kokum or dry mango pieces or tamarind

2. ¼ fresh coconut

3. Handful of coriander leaves

4. ½ teaspoon turmeric powder

5. Salt to taste

6. 2 teaspoon oil or ghee

7. ½ lemon for marination

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|Image: Fish pieces in water

Image: Fish marinated with lemon water and salt

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Procedure:

Clean and wash the fish pieces thoroughly.

Marinate the fish pieces with salt and lemon juice.

Keep it aside for 15-30 minutes.

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|Image: Coconut milk

Image: Coconut pieces in a grinder

Image: Straining the coconut mixture

Image: Squeezing of coconut residue using hands

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Let us see how to prepare the coconut milk.

Grind coconut pieces with ½ cup of lukewarm water.

Strain the coconut mixture in a sieve.

Collect the coconut milk in a bowl.

Squeeze the coconut residues with clean hands to extract maximum milk.

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|Image: Coconut residue in mixer

Image: Add water to coconut residue

Image: Coconut residue on a strainer

Image: Coconut milk

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Put back the coconut residue in the mixer.

Add ½ cup of lukewarm water and grind it again.

Strain it.

Collect the coconut milk for the second time.

Repeat the procedure one more time.

Keep the collected coconut milk aside.

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|Image: Coconut milk and coconut residue

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Do not throw away the coconut residue.

I will tell you what to do with it later.

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|Image: Ingredients in a grinder

Image: Paste

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Next, grind onion, chilli, cumin seeds, garlic and coriander leaves.

Add a little water to make a thick paste.

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|Image: Oil in a pan

Image: Paste in cooking pot

Image: Sauteing the paste

Image: Turmeric powder, curry leaves and kokum in the pan

Image: Spices in the paste

Image: Mixing of the spices in the paste

Image: Adding water to the curry

|Take a pan and heat oil or ghee.

Add the paste to it.

Saute it for 2-3 minutes.

Add curry leaves, kokum and turmeric powder.

Mix well.

Add half cup of water.

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|Image: Fish pieces in the curry

Image: Covered pan

Image: Adding coconut milk to the curry

Image: Fish curry cooking

Image: Fish curry

|Add the marinated fish pieces to the curry.

Cover the pan and cook on low flame for 7-10 minutes.

Add the prepared coconut milk to the curry and stir it.

Cook for 2 minutes and switch off the flame.

Bombay duck fish curry is ready.

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|Image: Fish curry and its '''calcium''' content

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One serving of this curry gives around 280 milligrams of '''calcium'''.

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|Image: Bombay duck fish

Image: Collage of fish

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If Bombay duck is not available then you can use any of the following:

1. Silver belly fish

2. Tengra fish

3. Seer fish

4. Indian herring fish

5. Indian jew fish

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|Image: coconut residue

Image: Roasting coconut residue

Image: Storing the coconut residue

Image: Roasted coconut shreds in curry

Image: Roasted coconut shred in cheela batter

Image: Roasted coconut powder in dry chutneys

Image: Adding roasted coconut powder in kneaded flour

Image: Roasted coconut residue in a glass bottle

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Let me tell you about the coconut residue which we had saved earlier.

You can roast it and store it.

This roasted coconut flakes can be added in curries or cheela batter.

It can even be used to make dry chutney powder with nuts and seeds.

It can be added to the flour of rotis and parathas.

Adding the roasted coconut enhances the fiber content and flavour.

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|Image: Prawn curry

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Our third recipe is prawn curry.

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|Image: Prawns

Image: Onion

Image: Tomato

Image: Sesame seeds

Image: Curry leaves

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For this recipe, take the following ingredients:

1. 80 grams of prawns

2. ½ medium sized onion

3. ½ medium sized tomato

4. teaspoons of sesame seeds

5. Few curry leaves

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|Image: Red chilli powder

Image: Turmeric powder

Image: Coriander powder

Image: Garam masala powder

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Spices required for this recipe are:

1. ½ teaspoon red chilli powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon coriander powder

4. ½ teaspoon garam masala powder (powder of a few mixed spices)

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|Image: Lemon

Image: Salt

Image: Oil and Ghee

|
You will need ½ lemon, salt according to taste and 2 teaspoon oil or ghee.

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| Image: washing and cleaning of prawns

Video: Removing of black thread

Image: Marinated prawns with salt and lemon

|
Procedure:

Clean and wash the prawns properly.

Make a slit on the back side of prawns.

Now, 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 salt and some lemon juice.

Keep it aside for 15-30 minutes.

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|Image: Roasting of sesame seeds

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Next, dry roast the sesame seeds in a pan on medium heat.

Let it cool.

Keep 1 teaspoon of sesame seeds aside for garnishing.

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|Image: Ingredients in grinder

Image: Mortar and pestle + stone grinder

Image: paste

|
Grind the onions, tomatoes and 2 teaspoon roasted sesame seeds in a mixer.

Make a thick paste.

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|Image: Oil in a pan

Image: Curry leaves in oil

Image: paste in vessel

Image: Sauteeing of the paste

Image: Adding of spices in the paste

Image: Mixing and sauteing of paste

Image: Adding water to the paste

|Heat oil in a pan.

Add curry leaves and the paste.

Saute this mixture well for 2-3 minutes.

Then, add the spices and mix well.

Add half cup of water and cook for five minutes.

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|Image: Adding prawns to the paste

Image: Mixing prawns in the paste

Image: Covered pan

Image: Garnishing with sesame seeds

Image: Prawn curry

|
Next, add the prawns and mix well.

Cover the pan and cook on low flame for 10 minutes.

Garnish with 1 teaspoon of roasted sesame seeds.

Prawn curry is ready.

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|Prawn curry with its '''calcium''' content

|
One serving of prawn curry gives around 250 milligrams of '''calcium'''.

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|Image: Prawns

Image: Lobsters

|If prawns are not available, you can also use lobsters for this recipe.

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|Image: dried fish powder

|
The next recipe is dried fish powder.

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|Image: Dried fish in a bowl

Image: Collage of dried fish

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You will need 15 grams or about 1/4th cup of dried fish.

Examples of some '''calcium''' rich dried fishes are as follows:

1. ribbon fish

2. kingfish

3. tengra fish, etc.

|-
|Image: dried bombay duck

|For this recipe, we have used dried bombay duck.

|-
| Image: Red chilli

Image: Garlic pods

Image: Tamarind

Image: Cumin seeds and salt

|
Other ingredients required to make the powder are:

1. 1-2 red chilli

2. 3-4 garlic pods

3. 1 lemon sized tamarind

4. 1 teaspoon cumin seeds

5. Salt to taste

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| Image: Dry roasting of dry fish

Image: Dry fish in a bowl

Image: Ingredients in a grinder

Image Chutney powder

Image: Dry fish powder

|
Dry roast the dried fish pieces on medium flame for 2 minutes.

Keep it aside to cool.

Grind the roasted dried fish and the rest of the ingredients in a grinder.

Dried fish powder is ready.

You can have this powder 2 to 3 times a day with your meals.

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| Dried fish powder and its '''calcium''' content.

|
Quarter bowl of dry fish powder contains 208 milligrams of '''calcium'''.

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| Image: Collage of '''protein''' function

Image: Collage of '''folate''' function

Image: Collage of zinc function

Image: Collage of '''phosphorus''' function

Image: Collage of '''iron''' function

Image: Collage of '''omega 3 fatty acids''' function

|
All these recipes are also a good source of the following nutrients:

1. '''Protein'''

2. Zinc

3. '''Folate'''

4. '''Phosphorus '''

5. '''Iron'''

6. '''Omega 3 fatty acids'''

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| Food sources of '''calcium''' and different stages of life

| It is necessary to have these nutrients in our daily diet for our good health.

|-
|'''Acknowledgment slide'''

| This brings us to the end of the tutorial.

Thank you for joining.
|-
|}

@@ Line 457: / Line 457: @@
 . ½ medium sized tomato
-. teaspoons of sesame seeds
+. 3 teaspoons of sesame seeds
 . Few curry leaves
@@ Line 672: / Line 672: @@
 | Image: Collage of '''protein''' function
-Image: Collage of '''folate''' function
+Image: Collage of '''zinc''' function
-Image: Collage of zinc function
+Image: Collage of '''folate''' function
 Image: Collage of '''phosphorus''' function
@@ Line 687: / Line 687: @@
 . '''Protein'''
-. Zinc
+. '''Zinc'''
 . '''Folate'''

@@ Line 393: / Line 393: @@
 If Bombay duck is not available then you can use any of the following:
-. Silver belly fish
+. Tengra fish
-. Tengra fish
+. Seer fish
-. Seer fish
+. Indian herring fish
-. Indian herring fish
+. Indian jew fish
-−
-. Indian jew fish
 |-

@@ Line 528: / Line 528: @@
 |-
 |Image: Ingredients in grinder
 Image: paste

Health-and-Nutrition/C2/Calcium-rich-non-vegetarian-recipes/English - Revision history

Bellatony911 at 07:17, 30 January 2020

Misbah at 09:20, 22 January 2020

Misbah at 07:03, 3 January 2020

Misbah: Created page with "{|border=1 |Visual Cue |Narration |- |'''Title Slide:''' | Welcome to the '''spoken tutorial''' on '''calcium''' rich non-vegetarian recip..."