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

Misbah at 05:37, 7 July 2021

2021-07-07T05:37:33Z

Misbah at 05:21, 7 July 2021

2021-07-07T05:21:21Z

Misbah at 05:02, 7 July 2021

2021-07-07T05:02:14Z

Misbah at 05:01, 7 July 2021

2021-07-07T05:01:31Z

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2021-07-06T04:34:32Z

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{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the spoken tutorial on '''folate''' rich non- vegetarian recipes.

|-
| Image: Collage of folate rich non-vegetarian recipes

Image: Collage of '''folate '''rich vegetarian recipes

| In this tutorial, we will learn about:

1. Food sources rich in '''folate'''.

2. Preparation of a few non - vegetarian recipes.

|-
| Image: Collage of folate symbol and role in body

Image: Folate symbol

| First we will understand what is '''folate '''and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins.'''

|-
| Image: Role of folate in body

Image: Cell growth and repair

Image: Folate symbol and healthy pregnancy

Image: Prevention of neural tube defects

Image: Defect in brain and spinal cord

| It is required for various functions in the body.

Let us see a few examples.

Folate is essential for cell growth and repair.

It is also needed for a healthy pregnancy.

'''Folate''' helps in the prevention of '''Neural tube '''defects in babies.

'''Neural tube''' defects are the birth defects of the brain and spinal cord.

|-
| Image: Importance of folate collage

| Benefits of '''folate '''have been explained in detail in another tutorial.

Please visit our website for more details.

|-
| Image: Collage of food sources of folate

Image: Collage of beans and pulses

Image: Green leafy vegetables

Image: Collage of fish and sea foods

Image: Collage of pomfret, bombay duck, salmon and mackerel

Image: Collage of prawns, crabs, lobsters, clams and fish eggs

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

Among non-vegetarian foods, fish and sea foods are excellent sources.

For example: pomfret, bombay duck, salmon, mackerel, etc.

Prawns, crabs, lobsters, clams and fish eggs are also included.

Even eggs, chicken or mutton liver are good sources of '''folate'''.

|-
| Image: Stuffed egg omelette

| Let us now begin with the preparation of the recipes.

The first recipe is stuffed egg omelette.

|-
| Image: Eggs

Image: Spinach

Image: Onion

Image: Milk

Image: Green chilies

Image: Black pepper powder

Image: Cumin seeds

| To make this recipe, you will need:

1. 2 eggs

2. Handful or 50 grams of spinach

3. ½ onion

4. 2 tablespoons of milk

5. 2 green chilies

6. ¼ teaspoon black pepper powder

7. ½ teaspoon cumin seeds

|-
| Image: Salt

Image: Oil ,ghee and butter

| Take salt according to your taste and 2 teaspoons of oil, ghee or butter.

|-
| Image: Cleaned, Washed and chopped spinach leaves

Image: Oil and cumin seeds in the pan

Image: Sauteing onions

Image: Collage of Adding green chilly and spinach

Image: Sprinkling salt (thumbnail)

Image: Saute for 2 mins (clock gif)

Image: Keeping aside

| Procedure:

Wash and chop the spinach leaves finely.

Heat oil in a pan and add cumin seeds.

Once they crackle, add sliced onions and saute it.
When the onions turn light pink, add green chillies and chopped spinach.

Sprinkle some salt on it.

Saute it for 1 to 2 minutes on medium flame and then keep it aside.

|-
| Image: Eggs in a bowl

Image: Adding salt and black pepper

Image: Adding milk into it

Image: Beaten eggs

| Meanwhile, crack the eggs in a bowl.

Add salt and black pepper powder.

Next, add milk into it.

Beat the eggs with the help of a spoon or a fork.

|-
| Image: Oil in a pan

Image: Spreading omelette on the pan

Image: Cooking and flipping the omelette

Image: Spinach mix on omelette

Image: Folding the omelette

Image: Stuffed omelette

| Heat oil in a pan.

Pour the beaten eggs on the pan.

Cook for a minute and flip the omelette.

Place the prepared spinach mixture on one half of the omlette.

Fold the omelette on to the other half.

Stuffed egg omelette is ready.

|-
| Image: Folate content of the recipe

| This recipe will give around 290 micrograms of '''folate'''.

|-
| Image: Collage of green leafy vegetables

Image: Amaranth leaves and agathi leaves

| Instead of spinach leaves, you can also use other green leafy vegetables.

For example, amaranth leaves and agathi leaves.

|-
| Image: Fish fry

| The next recipe is Fish fry.

|-
| Image: Collage of fish

Image: Mackerel

| To make this recipe you can use 150 grams of any fish.

I will be making this recipe with pomfret.

|-
| Image: Yoghurt

Image: Lemon juice

Image: Roasted bengal gram flour

Image: Ginger garlic paste

Image: Cumin powder

Image: Red chilli powder

Image: Garam masala powder

| Other ingredients required are:

1. 2 tablespoons of curd

2. 1 tablespoon of lemon juice

3. 1 teaspoon roasted bengal gram flour

4. ½ teaspoon ginger garlic paste

5. ½ teaspoon cumin seeds powder

6. ½ teaspoon red chili powder

7. ½ teaspoon garam masala powder

|-
| Image: Salt to taste

Image: Oil, ghee and butter

| You will also need salt to taste and 1 tablespoon of oil, ghee or butter.

|-
| Image: Collage of washing the fish

Image: Collage of making slits on fish

Image: Curd in bowl

Image: Adding spices in curd

Image: Mixing the marination

Image: Applying marination on fish

| Procedure:

First wash and clean the fish thoroughly.

Make slits on its body.

Next, take curd in a bowl.

Add all the ingredients in it, except the fish and oil.

Mix it well.

Apply the prepared paste on the fish and keep it marinated for about an hour.

|-
| Image: Oil in a pan

Image: Cooking fish on the pan

Image: Cooking fish on both sides

Image: fish

| Heat oil in a pan.

Place the fish pieces on the pan and let it cook on low flame on both sides.

You can even bake or steam the fish.

Fish fry is ready.

|-
| Image Folate content of the recipe

| This recipe has about 1,440 micrograms of '''folate'''.

|-
| Image: Chicken liver dry

| The next recipe is chicken liver masala dry.

|-
| Image: Chicken liver

Image: Curd

Image: Onion

Image: Ginger garlic paste

Image: Coriander leaves

| Ingredients required are:

1. 60 grams or 1 chicken liver

2. 1 tablespoon of curd

3. 1 small onion

4. ½ tomato

5. ½ capsicum

6. ½ teaspoon ginger garlic paste

7. 5 grams or handful of washed coriander leaves

|-
| Image: Cumin seed powder

Image: Coriander powder

Image:param mowder

Image: Red chilli powder

| Spices needed are:

1. ½ teaspoon cumin seeds powder

2. ½ teaspoon coriander powder

3. ½ teaspoon garam masala powder

4. ½ teaspoon red chilli powder

|-
| Image: Oil and ghee

Image: Salt to taste

Image: Half Lemon

| You will also need 1 tablespoon of oil or ghee and salt to taste.

For garnishing, you will require juice of half a lemon.

|-
| Image: Washing the chicken liver

Image: Chicken liver in medium size pieces

Image: Ginger garlic paste and curd on chicken liver

Image: Adding spices

Image: Marinated chicken liver

| Procedure

Wash the chicken liver and cut into medium size pieces.

To marinate the chicken liver, apply ginger garlic paste and curd on it.

Add salt, black pepper powder and rest of the spices.

Mix everything well and keep it marinated for about an hour.

|-
| Image: Heating oil in a pan

Image: Sauteing onions

Image: Adding tomatoes and capsicum

Image: Adding chicken liver pieces

Image: Mixing everything well

Image: Adding water

Image: Adding water and cooking on low flame

| Next, heat oil in a pan.

Saute chopped onions in it until they turn light golden.

Then add chopped tomato and capsicum.

Add the marinated chicken liver and mix everything well.

To it add half cup of water.

Cover and cook on low flame for 5 to 7 minutes.

|-
| Image: Squeezing lemon

Image: Garnishing it with coriander leaves

Image: Chicken liver masala dry

| Garnish it with lemon juice and coriander leaves.

Chicken liver masala dry is ready.

|-
| Image: Folate content of the recipe

| 1 bowl of this recipe will give about 610 micrograms of '''folate'''.

|-
| Image: Prawn curry

| Our last recipe is Prawn curry.

|-
| Image: Prawns

Image: Fresh coconut

Image: Onion

Image: Tomato

Image: Ginger garlic paste

Image: Curry leaves

Image: Mustard seeds

| For this recipe, ingredients required are:

1. 50 grams of prawns

2. ½ fresh coconut

3. 1 small onion

4. 1 small tomato

5. ½ teaspoon ginger garlic paste

6. 1 sprig of curry leaves

7. ½ teaspoon mustard seeds

|-
| Image: Red chili powder

Image: Cumin seed powder

Image: Turmeric powder

Image: Coriander powder

| Spices needed are:

1. ½ teaspoon red chili powder

2. ½ teaspoon cumin seeds powder

3. ½ teaspoon turmeric powder

4. ½ teaspoon coriander powder

|-
| Image: Salt

Image: Oil and ghee

| Take salt according to taste and 1 tablespoon of oil or ghee.

|-
| Image: Lemon juice

Image: Coriander leaves

| For garnishing you will need:

1. 1 tablespoon of lemon juice and

2. 5 grams or handful of washed coriander leaves

|-
| Image: Washing prawns

Image: Prawns without head and tail

GIF: Cleaning prawns

| Procedure:

First clean and wash the prawns properly.

Remove the head and tail of the prawns.

Use a knife to carefully make a small slit along the back of the prawn.

Then pull out the vein with the tip of the knife or your fingers and discard it.

Do this on the other side as well.

|-
| Image: Marinating the prawns

GIF: Clock showing 15 to 30 minutes

| Put salt and lemon juice on the prawns.

Keep it aside for 15-30 minutes.

|-
| Image: Grinding coconut and water

Image: Straining the coconut milk

Image: Coconut milk in a bowl

Image: Squeezing the coconut residue

| Now I will tell you how to prepare coconut milk.

Grind coconut pieces with ½ cup of lukewarm water.

Strain the grounded coconut in a sieve.

Then, collect the coconut milk in a bowl.

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

|-
| Image: Coconut Residue in mixer

Image: Grinding with half cup of water (thumbnail of cup of water)

Image: Straining coconut milk

Image: Collage of procedure of removing coconut milk

Image: Coconut milk in a bowl

| Put back the coconut residue in the mixer.

Add ½ cup of lukewarm water and grind it again.

Strain it and collect the coconut milk for the second time.

Repeat the procedure one more time.

Keep the collected coconut milk aside for later use.

|-
| Image: Ingredients on pan

Image: Sauteing onions

Image: Adding ginger garlic paste, tomato and salt

Image: Adding spices

Image: Mixing well

Image: Adding prawns

Image: Adding coconut milk

Image: Cooking on low flame

| Heat oil in a pan and add mustard seeds and curry leaves.

Once they splutter, add chopped onion and saute it for 2 to 3 minutes.

Next add ginger garlic paste, chopped tomato, salt and all the spices.

Mix everything well and cook for a few minutes until the tomatoes become soft.

Then add the prawns into it.

Add the extracted coconut milk and cook on low flame for 2 minutes.

|-
| Image: Garnishing with lemon juice and coriander leaves

Image: Prawn curry

| Garnish with coriander leaves.

Prawn curry is ready.

|-
| Image: Folate content of prawn curry

| 1 bowl of this curry will give about 650 micrograms of '''folate'''.

|-
| Image: Collage of nutrients

Image: Collage of functions of nutrients

Image: Collage of functions of nutrients

Image: Collage of folate rich food

| All these recipes are rich in other nutrients as well.

For example, '''protein, iron, vitamin B12, choline '''and '''omega 3 fatty acid.'''

It also contains '''zinc, phosphorus, vitamin D '''and '''calcium.'''

Please include '''folate''' rich food in your diet for good health.

|-
| '''Acknowledgement slide'''
| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

@@ Line 142: / Line 142: @@
 Image: Collage of Adding green chilly and spinach
-Image: Sprinkling salt (thumbnail)
+Image: Sprinkling salt
-Image: Saute for 2 mins (clock gif)
+Image: Saute for 2 mins
 Image: Keeping aside

@@ Line 87: / Line 87: @@
 |-
-| Image: Stuffed egg omelette
+| Image: Collage of recipes
 | Let us now begin with the preparation of the recipes.

← Older revision		Revision as of 05:02, 7 July 2021
Line 329:		Line 329:

	Image: Onion		Image: Onion
		+
		+	Image: Tomato
		+
		+	Image: Capsicum

	Image: Ginger garlic paste		Image: Ginger garlic paste

@@ Line 25: / Line 25: @@
 Image: Folate symbol
-| First we will understand what is '''folate '''and its role in our body.
+| First we will understand what is '''folate''' and its role in our body.
-'''Folate''' is one of the important '''B''' '''vitamins.'''
+'''Folate''' is one of the important '''B''' '''vitamins'''.
 |-
@@ Line 47: / Line 47: @@
 It is also needed for a healthy pregnancy.
 '''Folate''' helps in the prevention of '''Neural tube '''defects in babies.
@@ Line 56: / Line 55: @@
 | Image: Importance of folate collage
-| Benefits of '''folate '''have been explained in detail in another tutorial.
+| Benefits of '''folate''' have been explained in detail in another tutorial.
 Please visit our website for more details.
@@ Line 115: / Line 114: @@
 . Handful or 50 grams of spinach
-.  ½ onion
+. ½ onion
 . 2 tablespoons of milk
@@ Line 153: / Line 152: @@
 Heat oil in a pan and add cumin seeds.
-Once they crackle, add sliced onions and saute it.
+Once they crackle, add sliced onions and sauté it.
-When the onions turn light pink, add green chillies and chopped spinach.
 Sprinkle some salt on it.
-Saute it for 1 to 2 minutes on medium flame and then keep it aside.
+Sauté it for 1 to 2 minutes on medium flame and then keep it aside.
 |-
@@ Line 201: / Line 201: @@
 Stuffed egg omelette is ready.
@@ Line 253: / Line 252: @@
 . 1 tablespoon of lemon juice
-. 1 teaspoon roasted bengal gram flour
+. 1 teaspoon roasted Bengal gram flour
 . ½ teaspoon ginger garlic paste
@@ Line 279: / Line 278: @@
 Image: Adding spices in curd
-Image: Mixing the marination
+Image: Mixing the Spices
-Image: Applying marination on fish
+Image: Applying spices on fish
 | Procedure:
@@ Line 295: / Line 294: @@
 Mix it well.
-Apply the prepared paste on the fish and keep it marinated for about an hour.
+Apply the prepared paste on the fish and keep it for about an hour.
 |-
@@ Line 356: / Line 355: @@
 Image: Coriander powder
-Image:param mowder
+Image: garam masala powder
-Image: Red chilli powder
+Image: Red chill powder
 | Spices needed are:
@@ Line 390: / Line 389: @@
 Image: Adding spices
-Image: Marinated chicken liver
+Image: chicken liver mixed with spices
 | Procedure
@@ Line 396: / Line 395: @@
 Wash the chicken liver and cut into medium size pieces.
-To marinate the chicken liver, apply ginger garlic paste and curd on it.
+Apply ginger garlic paste and curd on it.
 Add salt, black pepper powder and rest of the spices.
-Mix everything well and keep it marinated for about an hour.
+Mix everything well and keep it for about an hour.
 |-
 | Image: Heating oil in a pan
-Image: Sauteing onions
+Image: Sautéing onions
 Image: Adding tomatoes and capsicum
@@ Line 419: / Line 418: @@
 | Next, heat oil in a pan.
-Saute chopped onions in it until they turn light golden.
+Sauté chopped onions in it until they turn light golden.
 Then add chopped tomato and capsicum.
-Add the marinated chicken liver and mix everything well.
+Add the chicken liver and mix everything well.
 To it add half cup of water.
@@ Line 517: / Line 516: @@
 . 5 grams or handful of washed coriander leaves
 |-
@@ Line 545: / Line 543: @@
 | Put salt and lemon juice on the prawns.
-Keep it aside for 15-30 minutes.
+Keep it aside for 15 to 30 minutes.
 |-
@@ Line 569: / Line 567: @@
 | Image: Coconut Residue in mixer
-Image: Grinding with half cup of water (thumbnail of cup of water)
+Image: Grinding with half cup of water
 Image: Straining coconut milk
@@ Line 590: / Line 588: @@
 | Image: Ingredients on pan
-Image: Sauteing onions
+Image: Sautéing onions
 Image: Adding ginger garlic paste, tomato and salt
@@ Line 606: / Line 604: @@
 | Heat oil in a pan and add mustard seeds and curry leaves.
-Once they splutter, add chopped onion and saute it for 2 to 3 minutes.
+Once they splutter, add chopped onion and sauté it for 2 to 3 minutes.
 Next add ginger garlic paste, chopped tomato, salt and all the spices.
@@ Line 612: / Line 610: @@
 Mix everything well and cook for a few minutes until the tomatoes become soft.
-Then add the prawns into it.
+Then add prawns into it.
-−
-−
-−
 Add the extracted coconut milk and cook on low flame for 2 minutes.
@@ Line 644: / Line 639: @@
 | All these recipes are rich in other nutrients as well.
-For example, '''protein, iron, vitamin B12, choline '''and '''omega 3 fatty acid.'''
+For example, '''protein, iron, vitamin B12, choline''' and '''omega 3 fatty acid'''.
-It also contains '''zinc, phosphorus, vitamin D '''and '''calcium.'''
+It also contains '''zinc, phosphorus, vitamin D''' and '''calcium.'''
 Please include '''folate''' rich food in your diet for good health.