Debosmita at 05:38, 20 March 2020

2020-03-20T05:38:03Z

Debosmita: Created page with "{|border=1 | Time | Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on '''calcium''' rich non-vegetarian recipes. |- | 00:06 |..."

2020-02-25T05:08:52Z

Created page with "{|border=1 | <center>Time</center> | <center>Narration</center> |- | 00:00 | Welcome to the '''spoken tutorial''' on '''calcium''' rich non-vegetarian recipes. |- | 00:06 |..."

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{|border=1

| <center>Time</center>
| <center>Narration</center>

|-
| 00:00
| Welcome to the '''spoken tutorial''' on '''calcium''' rich non-vegetarian recipes.

|-
| 00:06
| In this tutorial, we will learn about few '''calcium''' rich non-vegetarian recipes.

|-
| 00:12
| '''Calcium''' is the most abundant mineral in our body.

|-
| 00:17
| 99% of the body’s '''calcium''' is found in bones and teeth.

|-
| 00:22
| The remaining 1% is present in the blood.

|-
| 00:27
| The role of '''calcium''' in our body has been explained in another tutorial.

|-
| 00:32
| Please visit our website for these tutorials.

|-
| 00:35
| It is necessary to take good amount of '''calcium''' through diet.

|-
| 00:39
| '''Calcium''' is found in some non-vegetarian food.

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| 00:43
| For example: prawns, lobsters, bombay duck, dried shrimp and dried bony fishes.

|-
| 00:52
| Other sources of '''calcium''' are milk, milk products, nuts and seeds.

|-
| 00:59
| '''Calcium''' is also present in green leafy vegetables and some legumes.

|-
| 01:05
| Let us see some '''calcium''' rich non-vegetarian recipes.

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| 01:09
| The first recipe is dried shrimp curry.

|-
| 01:13
| To prepare this recipe, you need:

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| 01:16
| 20 grams or 3 tablespoons of dried shrimp

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| 01:20
| ½ onion

½ tomato

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| 01:22
| 3-4 garlic pods

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| 01:25
|1 lemon sized tamarind

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| 01:27
| One sprig of curry leaves

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| 01:30
| The spices needed for this recipe are:

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| 01:33
| ¼ teaspoon turmeric powder

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| 01:35
| ½ teaspoon red chilli powder

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| 01:38
| ½ teaspoon coriander powder

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| 01:41
| ½ teaspoon mustard seeds

|-
| 01:44
| You will need 2 teaspoons of oil or ghee

|-
| 01:48
| and salt according to taste.

|-
| 01:51
| Procedure:

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| 01:53
| Soak the dried shrimp in water for 15 minutes.

|-
| 01:57
| Meanwhile, heat the oil in a vessel

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| 02:00
| and add mustard seeds.

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| 02:02
| As they start to crackle,

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| 02:04
| add curry leaves and chopped garlic.

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| 02:07
| Then, add chopped onions.

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| 02:10
| Saute the mixture until it becomes light golden.

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| 02:14
| Next, add the tomatoes and spices.

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| 02:17
| Mix it well.

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| 02:19
| Add half cup of water.

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| 02:22
| Let it cook for 2-3 minutes.

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| 02:24
| Strain the dried shrimp in a sieve for few minutes.

|-
| 02:29
| Add this to the mixture in the pan.

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| 02:32
| Cover and cook on low flame for 5-6 minutes.

|-
| 02:36
| Dried shrimp curry is ready.

|-
| 02:39
| One serving of this recipe gives around 876 milligrams of '''calcium'''.

|-
| 02:45
| Our next recipe is Bombay duck fish curry.

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| 02:50
| For this, you need:

150 grams of Bombay duck fish

|-
| 02:55
| 1/2 onion

2-3 garlic pods

|-
| 02:59
| 1-2 green chillies

|-
| 03:01
| 1 teaspoon cumin seeds

|-
| 03:03
| You also need:

2-3 kokum or dry mango pieces or tamarind

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| 03:09
| ¼ fresh coconut

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| 03:12
| Handful of coriander leaves

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| 03:14
| ½ teaspoon turmeric powder

|-
| 03:16
| Salt to taste

|-
| 03:18
| 2 teaspoon oil or ghee

|-
| 03:21
| ½ lemon for margination

|-
| 03:23
| Procedure:

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| 03:25
| Clean and wash the fish pieces thoroughly.

|-
| 03:27
| Marinate the fish pieces with salt and lemon juice.

|-
| 03:31
| Keep it aside for 15-30 minutes.

|-
| 03:35
| Let us see how to prepare the coconut milk.

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| 03:39
| Grind coconut pieces with ½ cup of lukewarm water.

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| 03:43
| Strain the coconut mixture in a sieve.

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| 03:46
| Collect the coconut milk in a bowl.

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| 03:50
| Squeeze the coconut residues with clean hands to extract maximum milk.

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| 03:55
| Put back the coconut residue in the mixer.

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| 03:58
| Add ½ cup of lukewarm water and grind it again.

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| 04:03
| Strain it.

Collect the coconut milk for a second time.

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| 04:08
| Repeat the procedure one more time.

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| 04:11
| Keep the collected coconut milk aside.

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| 04:15
| Do not throw away the coconut residue.

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| 04:17
| I will tell you what to do with it later.

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| 04:21
| Next, grind onion, chilli, cumin seeds, garlic and coriander leaves.

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| 04:28
| Add a little water to make a thick paste.

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| 04:31
| Take a pan and heat oil or ghee.

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| 04:35
| Add the paste to it.

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| 04:37
| Saute it for 2-3 minutes.

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| 04:40
| Add curry leaves, kokum and turmeric powder.

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| 04:44
| Mix well.

|-
| 04:46
| Add half cup of water.

|-
| 04:48
| Add the marinated fish pieces to the curry.

|-
| 04:52
| Cover the pan and cook on low flame for 7-10 minutes.

|-
| 04:57
| Add the prepared coconut milk to the curry and stir it.

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| 05:01
| Cook for 2 minutes and switch off the flame.

|-
| 05:05
| Bombay duck fish curry is ready.

|-
| 05:07
| One serving of this curry gives around 280 milligrams of '''calcium'''.

|-
| 05:14
| If Bombay duck is not available then you can use any of the following:

|-
| 05:19
| Tengra fish

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| 05:21
| Seer fish

Indian herring fish

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| 05:24
| Indian jew fish

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| 05:27
| Let me tell you about the coconut residue which we had saved earlier.

|-
| 05:32
| You can roast it and store it.

|-
| 05:35
| This roasted coconut flakes can be added in curries

|-
| 05:38
| or cheela batter.

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| 05:41
| It can even be used to make dry chutney powder with nuts and seeds.

|-
| 05:46
| It can be added to the flour of rotis and parathas.

|-
| 05:51
| Adding the roasted coconut enhances the fiber content and flavour.

|-
| 05:57
| Our third recipe is prawn curry.

|-
| 06:00
| For this recipe, take the following ingredients:

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| 06:04
| 80 grams of prawns

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| 06:06
| ½ medium sized onion

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| 06:09
| ½ medium sized tomato

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| 06:11
| 3 teaspoons of sesame seeds

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| 06:14
| Few curry leaves

|-
| 06:16
| Spices required for this recipe are:

|-
| 06:20
| ½ teaspoon red chilli powder

|-
| 06:22
| ½ teaspoon turmeric powder

|-
| 06:25
| ½ teaspoon coriander powder

|-
| 06:27
| ½ teaspoon garam masala powder (powder of a few mixed spices)

|-
| 06:30
|You will need ½ lemon,

|-
| 06:33
| salt according to taste

and 2 teaspoon oil or ghee.

|-
| 06:37
| Procedure:

|-
| 06:39
| Clean and wash the prawns properly.

|-
| 06:42
| Make a slit on the back side of prawns.

|-
| 06:45
| Now, pull out the black thread from it.

|-
| 06:48
| This black thread has to be removed from the other side also, if found.

|-
| 06:54
| Marinate the prawns with salt and some lemon juice.

|-
| 06:58
| Keep it aside for 15-30 minutes.

|-
| 07:02
| Next, dry roast the sesame seeds in a pan on medium heat.

|-
| 07:07
| Let it cool.

|-
| 07:09
| Keep 1 teaspoon of sesame seeds aside for garnishing.

|-
| 07:14
| Grind the onions, tomatoes and 2 teaspoon roasted sesame seeds in a mixer.

|-
| 07:20
| Make a thick paste.

|-
| 07:23
| Heat oil in a pan.

|-
| 07:25
| Add curry leaves and the paste.

|-
| 07:28
| Saute this mixture well for 2-3 minutes.

|-
| 07:32
| Then, add the spices and mix well.

|-
| 07:35
| Add half cup of water and cook for five minutes.

|-
| 07:40
| Next, add the prawns and mix well.

|-
| 07:43
| Cover the pan and cook on low flame for 10 minutes.

|-
| 07:48
| Garnish with 1 teaspoon of roasted sesame seeds.

|-
| 07:52
| Prawn curry is ready.

|-
| 07:54
| One serving of prawn curry gives around 250 milligrams of '''calcium'''.

|-
| 08:01
| If prawns are not available,

|-
| 08:03
| you can also use lobsters for this recipe.

|-
| 08:07
| The next recipe is dried fish powder.

|-
| 08:11
| You will need 15 grams or about 1/4th cup of dried fish.

|-
| 08:17
| Examples of some '''calcium''' rich dried fishes are as follows:

|-
| 08:22
| ribbon fish

Kingfish

|-
| 08:24
| tengra fish, etc.

|-
| 08:28
| For this recipe, we have used dried bombay duck.

|-
| 08:32
| Other ingredients required to make the powder are:

|-
| 08:36
| 1-2 red chilli

|-
| 08:38
| 3-4 garlic pods

|-
| 08:40
| 1 lemon sized tamarind

|-
| 08:43
| 1 teaspoon cumin seeds

|-
| 08:45
| and salt to taste

|-
| 08:48
| Dry roast the dried fish pieces on medium flame for 2 minutes.

|-
| 08:53
| Keep it aside to cool.

|-
| 08:55
| Grind the roasted dried fish and the rest of the ingredients in a grinder.

|-
| 09:01
| Dried fish powder is ready.

|-
| 09:03
| You can have this powder 2 to 3 times a day with your meals.

|-
| 09:08
| Quarter bowl of dry fish powder contains 208 milligrams of '''calcium'''.

|-
| 09:14
| All these recipes are also a good source of the following nutrients:

|-
| 09:20
| '''Protein'''

|-
| 09:22
| '''Zinc'''

'''Folate'''

|-
| 09:25
| '''Phosphorus'''

|-
| 09:27
| '''Iron'''

'''Omega 3 fatty acids'''

|-
| 09:30
| It is necessary to have these nutrients in our daily diet for our good health.

|-
| 09:36
| This brings us to the end of the tutorial.

Thank you for joining
|-
|}

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 | Marinate the fish pieces with salt and lemon juice.
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 | One serving of this curry gives around 280 milligrams of '''calcium'''.
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 | 06:48
-| This black thread has to be removed from the other side also, if found.
+| This black thread has to be removed from the other side also if found.
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Health-and-Nutrition/C2/Calcium-rich-non-vegetarian-recipes/English-timed - Revision history

Debosmita at 05:38, 20 March 2020

Debosmita: Created page with "{|border=1 | Time | Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on '''calcium''' rich non-vegetarian recipes. |- | 00:06 |..."