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

Bellatony911 at 08:38, 31 July 2020

2020-07-31T08:38:03Z

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Suryas.mona at 05:12, 31 July 2020

2020-07-31T05:12:21Z

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Suryas.mona at 09:04, 30 July 2020

2020-07-30T09:04:41Z

Suryas.mona at 08:35, 30 July 2020

2020-07-30T08:35:32Z

Suryas.mona at 05:59, 27 July 2020

2020-07-27T05:59:51Z

Suryas.mona at 12:29, 18 June 2020

2020-06-18T12:29:46Z

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Suryas.mona: Created page with "{|border=1 | Visual Cue |Narration |- | Title slide | Welcome to '''Spoken tutorial '''on '''Magnesium''' rich vegetarian recipes. |- || C..."

2020-06-02T11:17:17Z

Created page with "{|border=1 | <center>Visual Cue</center> |<center>Narration</center> |- | Title slide | Welcome to '''Spoken tutorial '''on '''Magnesium''' rich vegetarian recipes. |- || C..."

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

|-
| Title slide

| Welcome to '''Spoken tutorial '''on '''Magnesium''' rich vegetarian recipes.

|-
|| Collage: recipes
|| In this tutorial, we will learn about few '''magnesium '''rich vegetarian recipes

|-
|| mage: Magnesium symbol

Image: Body

Image: Type 2

Image: Bones and teeth

Image: Energy production

Image: DNA

|| '''Magnesium '''is a mineral which is an essential nutrient required by the body

It is also a Type 2 nutrient which has been explained in another tutorial.

Please visit our website for this tutorial.

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

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

|-
|| Collage: Functions of magnesium

|| Benefits of '''magnesium '''have been explained in another tutorial.

Please visit our website for this tutorial.

|-
|| Image: Beans

Image: Nuts

Image: Seeds

Image: Grains

Image: Absorption

Image: Fermentation

Image: Roasting

Image: Germination

Image: Cooking

Image: Soaking

|| '''Magnesium''' is present in beans, nuts, seeds and grains.

Intake of magnesium and its absorption in the body both are equally important.

Fermentation, roasting, germination and cooking improves the absorption.

Soaking beans before cooking also does the same.
|-
||
Image: Moth bean cutlet

|| Now, let us see the preparation of our first recipe, sprouted moth beans cutlet.

|-

||
Image: Spinach

Image: Garlic

Image: Lemon juice

Image: Sesame seeds

|| To prepare this recipe, you will need:

¼ cup sprouted moth beans

1 cup washed and chopped spinach

1 tablespoon bengal gram flour

4 to 5 cloves of garlic

1 tsp lemon juice

1 tablespoon roasted sesame seeds

And salt to taste

|-
|| Image: salt

Image: Red chilli powder

Image: Benagl gram flour

Image: Oil

|| You also need:1 teaspoon red chilli powder

3 teaspoons of oil

|-
|| Image: Sprouts

Image: Soaked moth beans

Image: Muslin cloth

Image: Tied in cloth

|| Procedure:

For sprouting, soak moth beans 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.

Please note that different ingredients take different time for germination.

|-
|| Image: Sprouts

Image: Beans in the mixer jar

Image: Coarse mixture

Image: Heat pan

Video: Roasting sesame seeds

Image: Cooling sesame seeds
|| Once the sprouts are ready add garlic to it and grind it into a coarse paste

You can use a mixer or a stone grinder to make the paste.

Heat a pan and roast the sesame seeds till they turn light golden.

Let them cool.

|-
|| Image: Sprouts paste in a bowl

Image: All ingredients

Video: Lemon juice

Image: Spices

Image: Mixed paste

Image: Water addition if needed

Image: 4 portions

Image: Shaping into Cutlet

|| To make the cutlet, take the sprouts paste in a bowl.

Add roasted sesame seeds, spinach, gram flour, lemon juice and all the spices.

Mix them well.

If the paste is dry, add water little by little.

Divide the paste into 4 portions and shape them into cutlets.

|-
|| Image: Heat oil

Image: Fry cutlets

Image: Frying on both sides

Image: Final cutlets
|| Heat the oil in a pan.

Shallow fry the cutlets on medium heat till both sides turn golden brown.

Moth beans spinach cutlets are ready.

4 cutlets contains around 208 mg of '''magnesium'''

|-
|| Image: Chutney

Image: Sunflower seeds

Image: Green chilli

Image: Garlic

Image: Chopped tomato

Image: salt

Image: oil

|| Our next recipe is sunflower seeds chutney (dip).

For this recipe, you need:

2 tablespoon of sunflower seeds

1 green chilli

4 to 5 cloves of garlic

1 small chopped tomato

Salt to taste

½ teaspoon oil or ghee

|-
|| Image: Pan with sunflower seeds

Image: Roasting Sunflower seeds

Image: Cool sesame seeds

Image: Oil in pan

Video: Roasting Tomatoes

Image: Roasted Tomatoes

Image: Cool tomato

|| Procedure:

Roast sunflower seeds till they turn light brown on medium heat.

Then allow them to cool.

Heat oil or ghee in a pan and saute the chopped tomato.

Keep it aside to cool

|-
|| Image: Combined ingredients

Image: Mixer or grinder

Image: smooth paste

Image: Final chutney

|| Grind both into a smooth paste along with garlic, chilli, salt and water.

Sunflower seeds chutney is ready.

2 tablespoons of this chutney contains around 133 mg of '''magnesium'''.

|-
|| Image: Cow pea sprouts paratha

Image: Wheat flour

Image: Cowpea

Image: Sesame seeds

Image: Green chilli

Image: Jeera

Image: Turmeric powder

|| Next recipe is sprouted cowpea paratha (stuffed flat bread).

The procedure for making sprouts has been explained earlier in this tutorial.

For this recipe, you will need:
1/4 cup wheat flour

2 tablespoons sprouted cowpea

1 tablespoon sesame seeds

1 green chilli

1 teaspoon cumin seeds

½ teaspoon turmeric powder

|-
||

Image: Oil or ghee

Image: Salt
|| You also need:

Salt to taste

2 teaspoons oil or ghee

|-
|| Image: Sprouts

Image: Grind

Image: Coarse mixture

Image: Oil in pot

Image: Cumin

Image: Sesame seeds

Image: Change color

Image: Bean mixture

Image: Spices

Image: Mix well

Image: Cool

|| First, make a coarse paste of sprouted cowpea with green chilli using a mixer.

If the mixer is not available you can use a stone grinder.

Heat oil in a pan add cumin seeds and sesame seeds one by one

Saute till they change color.

Add the cowpea paste and saute for another 2 minutes.

Then add salt and turmeric powder and cook for 5 minutes.

Keep it aside to cool.

|-
|| Image: Flour

Image: Dough

Image: 1 portion of dough

Image: Flattened dough

Image: Bean mixture

|| To make the paratha take the flour in a bowl.

Knead a dough out of it by adding sufficient water.

Flatten the dough using a rolling pin.

Place the cowpea paste on the flattened dough.

Cover from all sides.

Dust some flour and roll it into a paratha.

|-
|| Image: cover the mixture

Image: Dust flour

Image: Flatten it like roti

Image: Heat a pan

Image: Cook on both sides

Image: Apply ghee or oil

Image: Final image

|| Heat a pan and cook the paratha on both sides by applying ghee or oil.

Cowpea sprouts paratha is ready.

One paratha contains around 173 mg of '''magnesium'''.

|-
|| Image: Bengal gram fenugreek sabzi

Image: Bengal gram sprouts

Image: Fenugreek leaves

Image: Tomato

Image: Onion

Image: Turmeric powder

|| Next recipe is sprouted bengal gram dry curry.

For this recipe, you will need::

¼ cup bengal gram sprouts

1 cup washed fenugreek leaves

1 medium chopped tomato

1 medium onion

|-
|| Image: Red chilli powder

Image: Peanut powder

Image: Salt

Image: Oil

|| You will also need:

½ teaspoon turmeric powder

1 teaspoon red chilli powder

1 tablespoon roasted peanut powder

1 teaspoon oil

And salt to taste

|-
|| Image: Pressure cook sprouts

Image: Pressure released

Image: Heat oil

Image: Add onions and fry

Image: Onions change color

Image: Add tomatoes

Image: Soft tomatoes
|| Procedure:

Pressure cook sprouted bengal gram until 2 whistles.

Wait till the pressure is released.

Heat oil in

a pan, add onions and fry till they change color.

Add the tomatoes and cook till they become soft.

|-
|| Image: add fenugreek leaves

Image: Mix well and cook

Image: Spices

Image: Sprouts

Image: Close and cook

Image: Final sabzi

|| Add fenugreek leaves and cook for 5 minutes.

Now add the spices and sprouted bengal gram and mix well.

To this, add peanut powder

Cover the pan and cook for 5 to 10 minutes.

Sprouted bengal gram curry is ready.

½ bowl of this curry contains around 141 mg of '''magnesium'''.

|-
|| Image: Amaranth leaves sabzi

Image: Amaranth leaves

Image: Onion

Image: Garlic

Image: Green chilli

Image: Salt

Image: Turmeric

Image: Coconut

|| The last recipe is amaranth leaves stir fry.

For this recipe, you need:
100 grams of amaranth leaves

4 cloves of garlic

1 small onion

2 tablespoons grated coconut

Pinch of turmeric

Salt to taste

You will also require 1 teaspoon of oil.

|-
|| Image: Amaranth leaves

Image: Oil

Image: Garlic green chilli and onion

Image: Color change

Image: Amaranth leaves

Image: Mix well

Image: Cook for 5 to 7 minutes

|| Procedure:

First wash amaranth leaves thoroughly using a strainer.

Heat oil in a pan.

Add garlic, green chilli and onions

Fry till they change color.

Now add the amaranth leaves and mix well.

Close and cook for 5 to 7 minutes.

|-
|| Image: Spices

Image: Add coconut powder

Image: Cook for 5 min

Image: Sprouted bengal gram curry
|| Add salt and turmeric and cook for 1 min.

To this add the grated coconut and cook for 5 min.

Amaranth leaves stir fry is ready.

½ bowl of this stir fry contains around 209 milligrams of '''magnesium'''.

|-
|| Collage: recipes

|| Include these recipes in your diet for the intake and absorption of magnesium.
|-

|| '''Acknowledgement slide'''

| This brings us to the end of this tutorial

Thanks for joining
|-
|}

← Older revision		Revision as of 09:04, 30 July 2020
Line 154:		Line 154:


−	\|\| ~~Procedure~~:	+	\|\| I will now explain the procedure:

@@ Line 9: / Line 9: @@
 |-
-|| Collage: Recipes
+|| Collage: Benefits of magnesium
-|| In this tutorial, we will learn about few '''magnesium '''rich vegetarian recipes
 |-
@@ Line 47: / Line 59: @@
 || The importance of '''magnesium''' has been explained in another tutorial.
@@ Line 564: / Line 575: @@
 Image: Garlic
-Image: Green chilli
+Image: Green chillis
 Image: Salt

@@ Line 9: / Line 9: @@
 |-
-|| Collage: recipes
+|| Collage: Recipes
 || In this tutorial, we will learn about few '''magnesium '''rich vegetarian recipes
 |-
-|| mage: Magnesium symbol
+||Image: Magnesium symbol
 Image: Body
@@ Line 103: / Line 103: @@
 || To prepare this recipe, you will need:
-. ¼ cup sprouted moth beans
+* ¼ cup sprouted moth beans
-.1 cup washed and chopped spinach
+*1 cup washed and chopped spinach
-.1 tablespoon Bengal gram flour
+*1 tablespoon Bengal gram flour
-. 4 to 5 cloves of garlic
+* 4 to 5 cloves of garlic
-. 1 tsp lemon juice
+* 1 tsp lemon juice
-. 1 tablespoon roasted sesame seeds
+* 1 tablespoon roasted sesame seeds
 And salt to taste
@@ Line 129: / Line 129: @@
 || You also need:
-. 1 teaspoon red chili powder
+* 1 teaspoon red chili powder
-. 3 teaspoons of oil
+* 3 teaspoons of oil
 |-
@@ Line 252: / Line 252: @@
 For this recipe, you need:
-. 2 tablespoons of sunflower seeds
+*2 tablespoons of sunflower seeds
-. 1 green chilli
+* 1 green chilli
-. 4 to 5 cloves of garlic
+*4 to 5 cloves of garlic
-. 1 small chopped tomato
+*1 small chopped tomato
-. Salt to taste
+* Salt to taste
-. ½ teaspoon oil or ghee
+* ½ teaspoon oil or ghee
@@ Line 334: / Line 334: @@
 For this recipe, you will need:
-. 1/4 cup wheat flour
+*1/4 cup wheat flour
-. 2 tablespoons sprouted cowpea
+* 2 tablespoons sprouted cowpea
-. 1 tablespoon sesame seeds
+*1 tablespoon sesame seeds
-. 1 green chilli
+*1 green chilli
-. 1 teaspoon cumin seeds
+*1 teaspoon cumin seeds
-. ½ teaspoon turmeric powder
+*½ teaspoon turmeric powder
@@ Line 357: / Line 357: @@
 || You also need:
-. Salt to taste
+*Salt to taste
-. 2 teaspoons oil or ghee
+*2 teaspoons oil or ghee
@@ Line 467: / Line 467: @@
 For this recipe, you will need::
-. ¼ cup Bengal gram sprouts
+* ¼ cup Bengal gram sprouts
-. 1 cup washed fenugreek leaves
+* 1 cup washed fenugreek leaves
-. 1 medium chopped tomato
+* 1 medium chopped tomato
-. 1 medium onion
+* 1 medium onion
@@ Line 489: / Line 489: @@
 || You will also need:
-. ½ teaspoon turmeric powder
+* ½ teaspoon turmeric powder
-. 1 teaspoon red chilli powder
+* 1 teaspoon red chilli powder
-. 1 tablespoon roasted peanut powder
+* 1 tablespoon roasted peanut powder
-. 1 teaspoon oil
+* 1 teaspoon oil
 And salt to taste
@@ Line 579: / Line 579: @@
 For this recipe, you need:
-. 100 grams of amaranth leaves
+* 100 grams of amaranth leaves
-. 4 cloves of garlic
+* 4 cloves of garlic
-. 1 small onion
+* 1 small onion
-. 2 tablespoons grated coconut
+* 2 tablespoons grated coconut
-. Pinch of turmeric
+* Pinch of turmeric
-. Salt to taste
+* Salt to taste
 You will also require 1 teaspoon of oil.