Debosmita at 14:34, 2 April 2021

2021-04-02T14:34:17Z

Debosmita at 10:34, 26 March 2021

2021-03-26T10:34:28Z

Debosmita: Created page with "{|border=1 | Time | Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on '''calcium''' rich vegetarian recipes. |- | 00:07 | In t..."

2020-06-10T11:35:33Z

Created page with "{|border=1 | <center>Time</center> | <center>Narration</center> |- | 00:00 | Welcome to the '''spoken tutorial''' on '''calcium''' rich vegetarian recipes. |- | 00:07 | In t..."

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{|border=1
| <center>Time</center>
| <center>Narration</center>

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

|-
| 00:07
| In this tutorial, we will learn about:

|-
| 00:10
| Food sources of '''calcium'''

|-
| 00:13
| Cooking techniques to enhance '''calcium''' absorption

|-
| 00:17
| Preparation of '''calcium''' rich vegetarian recipes

|-
| 00:21
| '''Calcium''' content of these recipes

|-
| 00:25
| '''Calcium''' is the most abundant mineral in our body.

|-
| 00:30
| 99% of the body’s '''calcium''' is found in bones and teeth.

|-
| 00:36
| The remaining 1% is present in the blood.

|-
| 00:39
| The role of '''calcium''' in our body has been explained in another tutorial.

|-
| 00:45
| Please visit our website for these tutorials.

|-
| 00:49
| Adequate intake of '''calcium''' through diet is necessary from an early age.

|-
| 00:55
| Dairy products are excellent sources of '''calcium'''.

|-
| 00:59
| This includes milk,

|-
| 01:01
| curd,

paneer '''(unsalted Indian cheese - Bracketed text is only for International languages)''',

|-
| 01:03
| cheese

and khoa '''(thickened whole milk – Bracketed text is only for International languages)'''.

|-
| 01:06
| '''Calcium''' is also present in some nuts,

|-
| 01:09
| seeds,

legumes

|-
| 01:11
| and green leafy vegetables.

|-
| 01:14
| Along with a '''calcium''' rich diet, '''calcium''' absorption by the body is also important.

|-
| 01:21
| '''Calcium''' absorption can be enhanced using soaking, sprouting and fermentation.

|-
| 01:29
| Even boiling, roasting and other cooking techniques will help.

|-
| 01:35
| Note that in all the recipes shown in this tutorial, 1 cup is 200 milliliters.

|-
| 01:42
| The first recipe is sprouted finger millet dosa.

|-
| 01:47
| Ingredients required to prepare this recipe are:

|-
| 01:50
| ¼ cup or 30 grams of finger millet

|-
| 01:55
| ¼ cup or 30 grams of split black gram

|-
| 01:59
| ½ teaspoon fenugreek seeds

|-
| 02:02
| ½ teaspoon roasted flax seed powder

|-
| 02:06
| 1 tablespoon curd

|-
| 02:08
| Salt to taste

|-
| 02:10
| 1 teaspoon oil or butter

|-
| 02:14
| Procedure:
Wash and soak finger millet overnight.

|-
| 02:19
| Strain out excess water using a strainer.

|-
| 02:22
| Then, allow them to sprout.

|-
| 02:25
| It may take approximately 2 days for them to sprout.

|-
| 02:29
| Once the finger millet sprouts, dry it in sunlight.

|-
| 02:33
| If there isn't enough sunlight, you can even roast them on a pan without oil.

|-
| 02:39
| Grind it to make a fine powder.

|-
| 02:41
| On the other hand, soak split black gram and fenugreek seeds for 3-4 hours.

|-
| 02:48
| Grind it by adding some water to make a smooth batter.

|-
| 02:53
| Add finger millet powder, roasted flax seed powder and salt to the batter.

|-
| 02:59
| Mix it well.

Cover the batter and keep it overnight to ferment.

|-
| 03:05
| Once the batter rises, add curd and little water to adjust the consistency.

|-
| 03:12
| Take a pan and heat oil or ghee.

|-
| 03:15
| Spread oil all over the pan using half an onion.

|-
| 03:20
| Drop a ladle of batter into the pan.

|-
| 03:23
| Spread batter in a circular motion on the pan.

|-
| 03:27
| Cook the dosa on both sides on a low flame.

|-
| 03:30
| Sprouted finger millet dosa is ready.

|-
| 03:33
| One serving of this recipe will give around 185 milligrams of '''calcium'''.

|-
| 03:40
| You can have this dosa with buttermilk or sesame seed chutney powder '''(sauce or a dry base of spices/nuts/seeds/vegetables – Bracketed text is only for International languages)'''.

|-
| 03:46
| Let us now see how to make sesame seed chutney powder '''(sauce or a dry base of spices/nuts/seeds/vegetables – Bracketed text is only for International languages)'''.

|-
| 03:50
| For this, you will need:
|-
| 03:52
| 2 tablespoons white sesame seeds

|-
| 03:55
| 1 tablespoon split Bengal gram

|-
| 03:58
| 1 dried red chili

|-
| 04:00
| 2 small pieces of fresh coconut

|-
| 04:03
| 2-3 garlic pods

|-
| 04:05
| 1 lemon size tamarind

|-
| 04:08
| Salt to taste

|-
| 04:10
| Roast sesame seeds, split bengal gram, red chili, coconut and garlic in a pan.

|-
| 04:18
| Keep stirring it continuously to avoid the sesame seeds from getting burnt.

|-
| 04:24
| Next, remove them from the pan and allow it to cool.

|-
| 04:29
| After cooling, add tamarind and salt.

|-
| 04:33
| Then, grind it using a mixer or mortar and pestle.

|-
| 04:37
| Sesame seed chutney powder is ready.

|-
| 04:40
| ¼ cup of this chutney powder gives around 131 milligrams of '''calcium'''.

|-
| 04:47
| You can have it two to three times a day with your meals.

|-
| 04:51
| Instead of white sesame seeds, you can use other seeds as well.

|-
| 04:56
| For example: black sesame seeds,

|-
| 04:59
| flax seeds,

|-
| 05:01
| poppy seeds

or niger seeds.

|-
| 05:04
| Our third recipe is horse gram and amaranth leaves curry.

|-
| 05:10
| Ingredients required to make this recipe are:

|-
| 05:13
| ¼ cup horsegram

|-
| 05:16
| 50g or 1/4 bundle of amaranth leaves

|-
| 05:20
| ½ onion

|-
| 05:22
| ½ tomato

|-
| 05:24
| You will also need these spices:

|-
| 05:26
| 1 teaspoon cumin seeds

|-
| 05:28
| ½ teaspoon ginger garlic paste

|-
| 05:31
| ½ teaspoon turmeric powder

|-
| 05:34
| ½ teaspoon red chili powder

|-
| 05:36
| ½ teaspoon coriander powder

|-
| 05:39
| Salt to taste

|-
| 05:41
| You will also require 2 teaspoon oil or ghee.

|-
| 05:45
| Procedure:

|-
| 05:47
| Soak horse gram overnight.

|-
| 05:49
| The next day, strain the excess water using a strainer.

|-
| 05:54
|Keep the horse gram in a dry place away from heat until sprouts appear.

|-
| 05:59
| Once the sprouts appear, boil them in a pressure cooker.

|-
| 06:04
| To boil, add ½ cup of water, salt and turmeric powder.

|-
| 06:09
| Pressure cook on high flame until one whistle.

|-
| 06:13
| Then, cook on low flame for 10 minutes.

|-
| 06:17
| Let the pressure release from the cooker on its own and then open it.

|-
| 06:22
| Meanwhile, heat oil in a pan.

|-
| 06:25
| Add cumin seeds and ginger garlic paste

|-
| 06:29
| Then, add the chopped onions and saute it.

|-
| 06:33
| Add the rest of the spices and tomatoes.

|-
| 06:36
| Mix well.

|-
| 06:38
| Add washed and chopped amaranth leaves and sprouted horse gram.

|-
| 06:43
| Stir it and cook for 3-5 minutes on medium flame.

|-
| 06:48
| Sprouted horse gram and amaranth leaves curry is ready.

|-
| 06:53
| One serving of this curry will give around 256 milligrams of '''calcium'''.

|-
| 07:00
| If horsegram is not available, then you can use soybean or moth beans.

|-
| 07:06
| Instead of amaranth leaves, you can use other green leafy vegetables too.

|-
| 07:11
| For example: drumstick leaves, fenugreek leaves or radish leaves.

|-
| 07:17
| Next recipe is scrambled paneer '''(unsalted indian cheese – Bracketed text is only for International languages)'''.

|-
| 07:21
| To prepare scrambled paneer, you require:

|-
| 07:24
| 80 grams or ½ cup of paneer

|-
| 07:27
| ½ onion

|-
| 07:29
| ½ tomato

|-
| 07:31
| 1 green chili

|-
| 07:33
| ½ teaspoon cumin seeds

|-
| 07:36
| ½ teaspoon garam masala powder '''(powder of mixed spices – Bracketed text is only for International languages)'''

|-
| 07:39
| ½ teaspoon turmeric powder

|-
| 07:42
| Take salt according to your taste.

|-
| 07:45
| A handful of coriander leaves will be required for garnishing.

|-
| 07:50
| The recipe can be prepared in 2 teaspoons of oil, ghee or butter.

|-
| 07:57
| If paneer is not available, you can make it from cow or buffalo’s milk.

|-
| 08:02
| To prepare the paneer, boil 400 ml or 2 glasses of milk.

|-
| 08:08
| After the milk boils, switch off the flame and add one tablespoon of lemon juice or vinegar.

|-
| 08:15
| Stir it well until you see the milk starts to curdle.

|-
| 08:20
| Keep it aside and let it cool.

|-
| 08:23
| Keep a cotton cloth or muslin cloth on a strainer and strain the curd.

|-
| 08:30
| Gather up the corners of the cloth and squeeze out excess liquid from the paneer.

|-
| 08:36
| Keep a bowl underneath the strainer to collect the liquid.

|-
| 08:40
| You can use this liquid to knead dough, make daals or cook vegetables.

|-
| 08:46
| Press the paneer to make a round disc shape.

|-
| 08:49
| Refrigerate the paneer to set.

|-
| 08:52
| To prepare the scrambled paneer, heat oil or ghee or butter in a pan.

|-
| 08:59
| Add cumin seeds and chopped onion.

|-
| 09:02
| Saute till the onions become light golden.

|-
| 09:06
| Add chopped tomatoes, green chili, salt and spices.

|-
| 09:11
| Crumble the paneer and add in the pan.

|-
| 09:15
| Mix well.

|-
| 09:17
| Cook it for 2-3 minutes.

|-
| 09:19
| Garnish with coriander leaves.

|-
| 09:22
| Scrambled paneer is ready.

|-
| 09:26
| One serving of this recipe will give around 380 milligrams of '''calcium'''.

|-
| 09:32
| All these recipes are rich in '''calcium'''.

|-
| 09:36
| It is necessary to include '''calcium''' in our daily diet for our good health.

|-
| 09:42
| This brings us to the end of this tutorial.

Thank you for joining
|-
|}

@@ Line 227: / Line 227: @@
 | 03:50
 | For this, you will need:
 |-
 | 03:52
-| 2 tablespoons white sesame seeds
+| 2 tablespoons white sesame seeds.
 |-
@@ Line 404: / Line 405: @@
 |-
 | 06:25
-| Add cumin seeds and ginger garlic paste
+| Add cumin seeds and ginger garlic paste.
 |-
@@ Line 472: / Line 473: @@
 |-
 | 07:33
-| ½ teaspoon cumin seeds
+| ½ teaspoon cumin seeds.
 |-
@@ Line 480: / Line 481: @@
 |-
 | 07:39
-| ½ teaspoon turmeric powder
+| ½ teaspoon turmeric powder.
 |-
@@ Line 555: / Line 556: @@
 |-
-| 09:11
+| 09:12
 | Crumble the paneer and add in the pan.
@@ Line 588: / Line 589: @@
 |-
 | 09:42
-| This brings us to the end of this tutorial.
+| This brings us to the end of the tutorial.
-Thank you for joining.
+Thanks for joining.
 |-
 |}

@@ Line 13: / Line 13: @@
 |-
 | 00:10
-| Food sources of '''calcium'''
+| Food sources of '''calcium'''.
 |-
 | 00:13
-| Cooking techniques to enhance '''calcium''' absorption
+| Cooking techniques to enhance '''calcium''' absorption.
 |-
 | 00:17
-| Preparation of '''calcium''' rich vegetarian recipes
+| Preparation of '''calcium''' rich vegetarian recipes.
 |-
 | 00:21
-| '''Calcium''' content of these recipes
+| '''Calcium''' content of these recipes.
 |-
@@ Line 111: / Line 111: @@
 |-
 | 01:50
-| ¼ cup or 30 grams of finger millet
+| ¼ cup or 30 grams of finger millet.
 |-
 | 01:55
-| ¼ cup or 30 grams of split black gram
+| ¼ cup or 30 grams of split black gram.
 |-
 | 01:59
-| ½ teaspoon fenugreek seeds
+| ½ teaspoon fenugreek seeds.
 |-
 | 02:02
-| ½ teaspoon roasted flax seed powder
+| ½ teaspoon roasted flax seed powder.
 |-
 | 02:06
-| 1 tablespoon curd
+| 1 tablespoon curd.
 |-
 | 02:08
-| Salt to taste
+| Salt to taste.
 |-
 | 02:10
-| 1 teaspoon oil or butter
+| 1 teaspoon oil or butter.
 |-
@@ Line 233: / Line 233: @@
 |-
 | 03:55
-| 1 tablespoon split Bengal gram
+| 1 tablespoon split Bengal gram.
 |-
 | 03:58
-| 1 dried red chili
+| 1 dried red chili.
 |-
 | 04:00
-| 2 small pieces of fresh coconut
+| 2 small pieces of fresh coconut.
 |-
 | 04:03
-| 2-3 garlic pods
+| 2-3 garlic pods.
 |-
 | 04:05
-| 1 lemon size tamarind
+| 1 lemon size tamarind.
 |-
 | 04:08
-| Salt to taste
+| Salt to taste.
 |-
@@ Line 316: / Line 316: @@
 |-
 | 05:13
-| ¼ cup horsegram
+| ¼ cup horsegram.
 |-
 | 05:16
-| 50g or 1/4 bundle of amaranth leaves
+| 50g or 1/4 bundle of amaranth leaves.
 |-
 | 05:20
-| ½ onion
+| ½ onion.
 |-
 | 05:22
-| ½ tomato
+| ½ tomato.
 |-
@@ Line 336: / Line 336: @@
 |-
 | 05:26
-| 1 teaspoon cumin seeds
+| 1 teaspoon cumin seeds.
 |-
 | 05:28
-| ½ teaspoon ginger garlic paste
+| ½ teaspoon ginger garlic paste.
 |-
 | 05:31
-| ½ teaspoon turmeric powder
+| ½ teaspoon turmeric powder.
 |-
 | 05:34
-| ½ teaspoon red chili powder
+| ½ teaspoon red chili powder.
 |-
 | 05:36
-| ½ teaspoon coriander powder
+| ½ teaspoon coriander powder.
 |-
 | 05:39
-| Salt to taste
+| Salt to taste.
 |-
@@ Line 456: / Line 456: @@
 |-
 | 07:24
-| 80 grams or ½ cup of paneer
+| 80 grams or ½ cup of paneer.
 |-
 | 07:27
-| ½ onion
+| ½ onion.
 |-
 | 07:29
-| ½ tomato
+| ½ tomato.
 |-
 | 07:31
-| 1 green chili
+| 1 green chili.
 |-
@@ Line 590: / Line 590: @@
 | This brings us to the end of this tutorial.
-Thank you for joining
+Thank you for joining.
 |-
 |}

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

Debosmita at 14:34, 2 April 2021

Debosmita at 10:34, 26 March 2021

Debosmita: Created page with "{|border=1 | Time | Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on '''calcium''' rich vegetarian recipes. |- | 00:07 | In t..."