Debosmita at 10:55, 4 July 2020

2020-07-04T10:55:26Z

Debosmita at 12:02, 3 March 2020

2020-03-03T12:02:53Z

PoojaMoolya: Created page with "{|border=1 |Time |Narration |- | 00:01 |Welcome to the '''Spoken Tutorial''' on Non-vegetarian recipes for adolescents |- | 00:06 | In thi..."

2019-10-18T12:29:25Z

Created page with "{|border=1 |<center>Time</center> |<center>Narration</center> |- | 00:01 |Welcome to the '''Spoken Tutorial''' on Non-vegetarian recipes for adolescents |- | 00:06 | In thi..."

New page

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

|-
| 00:01
|Welcome to the '''Spoken Tutorial''' on Non-vegetarian recipes for adolescents

|-
| 00:06
| In this tutorial we will learn about:

What is adolescence?

|-
|00:10
|Nutritional requirements during adolescence

|-
|00:13
|Preparation of non-vegetarian recipes such as:

|-
|00:16
|Egg Spinach bhurji

|-
|00:18
|Mutton leg soup

|-
|00:20
|Mutton Liver and Lungs curry

|-
|00:22
|Minced Chicken with Dill leaves and Fish curry

|-
|00:26
|Let us first understand what is adolescence?

|-
|00:30
|Adolescence is the transition from childhood to adulthood

|-
|00:33
|10 to 19 year old individuals are considered as adolescents

|-
| 00:39
|During this period the requirements of energy and '''Proteins '''are high

|-
|00:44
|Why?

Because, during this period there are: Physical, Sexual, Mental and Social developmental changes

|-
| 00:53
|An adolescent female requires-: 2000-2400 calories and 40-55 grams of protein per day

|-
| 01:02
| Adequate amount of other micronutrients are also essential

|-
|01:07
|Such as: '''Iron''', '''Calcium''', '''Magnesium''', Zinc, '''Folate '''and '''Vitamin B-12'''

|-
|01:15
| Importance of nutrition during adolescence has been explained in - another tutorial of the same series

|-
|01:22
| After learning all that is important during Adolescence; We will start with the preparation of recipes

|-
|01:29
| First recipe is Egg Spinach Bhurji

|-
|01:32
| You will need: 1 Egg, ½ cup Spinach, 1 small sized Onion, 1 green Chilli

|-
|01:38
| ½ teaspoon Ginger Garlic paste

|-
|01:41
| ½ teaspoon Turmeric

|-
|01:43
|Salt to taste

2 teaspoon Oil or butter

|-
|01:47
| Procedure: Heat oil or butter in a pan

|-
|01:51
|Add ginger-garlic paste, green chilli and chopped onions

|-
|01:55
|Saute the onions for 2 minutes

|-
|01:58
|Now add turmeric powder and the chopped spinach

|-
|02:02
| Crack the egg into the pan

|-
|02:06
|Mix all the ingredients well

|-
|02:08
|Now, let the egg cook for 2 minutes on medium flame

|-
|02:12
|Egg Spinach Burji is ready to be served

|-
| 02:15
| Next is Mutton leg soup:

|-
|02:17
| You will need: 200 grams or 1 whole Mutton leg

|-
|02:22
| ½ medium sized Onion

|-
|02:24
| ½ teaspoon Ginger Garlic paste

|-
|02:26
|½ teaspoon mixed whole spices

|-
|02:29
| 1 teaspoon Turmeric powder

|-
|02:31
|Salt to taste

1 teaspoon Bengal Gram flour

|-
|02:35
| Wash and clean the mutton leg pieces thoroughly

|-
|02:38
|Apply half teaspoon turmeric powder on the mutton leg pieces

|-
|02:42
|Keep it aside for 15-20 minutes and wash it again

|-
|02:47
|This will remove any smell from the leg pieces

|-
|02:50
|In a pressure cooker put the mutton leg pieces and chopped onions

|-
|02:55
|Add whole spices, ginger garlic paste, turmeric powder, and salt

|-
|03:00
|Add 1 cup of water and cover the pressure cooker

|-
|03:03
|Cook it on high flame until one whistle

|-
|03:07
|Then lower the flame and cook for 15-20 minutes

|-
|03:11
| Allow the pressure from the cooker to release by itself and only then open it

|-
|03:16
|Simultaneously, while leg pieces are being cooked in the cooker

mix bengal gram flour with two tablespoon water to make a thin paste

|-
|03:25
|Add the paste to the soup and stir it well

|-
|03:28
|Bring the soup to boil and keep it on slow flame for 2 minutes

|-
|03:32
|Mutton leg soup is ready

|-
|03:35
| Next recipe is Mutton Liver and Lungs curry

|-
|03:38
| You will require: 100 gm Mutton Liver and Lungs

|-
|03:41
|1 medium sized Onion

1 medium sized Tomato

|-
|03:45
| 1 teaspoon Ginger Garlic paste

1 tablespoon Curd

|-
|03:50
|¼ teaspoon Turmeric powder

|-
|03:52
|1 teaspoon Garam masala powder

|-
|03:54
|Salt to taste

2 teaspoon Oil or Ghee

|-
|03:58
| Wash the mutton lungs and liver in water thoroughly

|-
|04:02
|Heat oil in a pressure cooker

|-
|04:03
|Add chopped onion and saute till it becomes light golden in colour

|-
|04:08
|Then add chopped tomatoes and ginger-garlic paste and saute it

|-
|04:13
|Now, add the lungs and liver to it

|-
|04:16
|Add the spices, curd and mix well

Saute it for 5 minutes

|-
|04:22
|Add 1 cup of water and cover the pressure cooker

|-
|04:25
|Cook it on medium flame for 15 minutes

|-
|04:28
|Mutton liver and lung curry is ready and can be served with

Pearl millet roti or Sorghum roti

|-
|04:35
|If Mutton Lungs and Liver is not available, you can also use:

Chicken Liver and Chicken Heart

|-
|04:42
| The fourth recipe is Minced Chicken with dill leaves

|-
|04:46
| Take: 100 gm minced Chicken

1 cup Dill leaves

|-
|04:50
|½ medium sized Onion

½ medium sized Tomato

|-
|04:54
|1 teaspoon Ginger Garlic paste

|-
|04:56
| ½ teaspoon red Chilli powder

|-
|04:59
|½ teaspoon Turmeric powder

|-
|05:01
|1 teaspoon Garam masala powder

¼ teaspoon Coriander powder

|-
|05:06
|Salt to taste

1 teaspoon Oil or Ghee

|-
|05:10
| Heat oil in a cooking pot

|-
|05:11
|Add onions and ginger-garlic paste

|-
|05:14
|Now saute till onions turn light golden

|-
|05:17
|Add tomatoes, red chilly powder, turmeric powder and coriander powder

|-
|05:22
|Mix well and add some salt

|-
|05:25
|Next, add minced chicken and saute for 4-5 minutes

|-
|05:30
|Pour half cup water and cover the pot

|-
|05:32
|Cook on low flame for 5 minutes

|-
|05:35
|Add chopped fresh dill leaves

|-
|05:37
|Mix well and cook it on medium flame for 5 minutes

|-
|05:41
|Minced chicken with dill leaves is ready

|-
|05:44
| The last recipe is Fish curry

|-
|05:47
|Take: 100 gm or 2 pieces of Rohu

|-
|05:50
|1 small Onion

1 small Tomato

|-
|05:53
|1 tablespoon Peanuts

3-4 pieces of Coconut

|-
|05:57
| 1 teaspoon Cumin seeds

½ teaspoon Coriander powder

|-
|06:01
|½ teaspoon Red chilli powder

¼ teaspoon Turmeric powder

|-
|06:05
|Salt to taste

2 teaspoon Oil or Ghee

|-
| 06:09
| Note that this recipe can be prepared with any locally available fish of your area

|-
|06:15
|Procedure -

Roast the peanuts on a pan on medium flame

|-
|06:19
| Stir them continuously to avoid burning

|-
|06:22
|Then keep them aside to cool

|-
|06:25
| Rub the peanuts between your palms to remove the outer cover

|-
|06:28
|Grind onion, tomato, peanuts, cumin seeds and coconut into a paste

|-
|06:34
|Heat oil in a cooking pot and add the paste

|-
|06:37
|Add red chilli powder, turmeric powder, coriander powder and salt

|-
|06:41
|Saute it for 2-3 minutes

|-
|06:44
| Now add the fish pieces and 1 cup of water.

Bring it to a boil

|-
|06:49
|Cover the vessel and cook it on a low flame for 5 minutes

|-
|06:53
|You can add chopped coriander leaves on top for garnishing

Fish curry is ready

|-
|06:59
| All of these recipes are good source of nutrients such as:

'''Protein''', '''Fat''', '''Iron'''

|-
|07:06
| '''Vitamin B-12''', Zinc, '''Magnesium '''and '''Folate'''

|-
|07:11
| Let us look at the health benefits of these recipes

|-
|07:15
|Firstly, chicken, fish, eggs, mutton are all excellent sources of complete''' Protein'''

|-
|07:22
| Secondly, '''Iron''' present in non-vegetarian food is easily absorbed

|-
|07:28
|'''Iron''' requirements are higher in female adolescents because of menstrual blood loss

|-
|07:34
|Low''' Iron '''levels can cause fatigue, pale skin and increased risk to infections

|-
|07:40
|'''Iron''' is required for growth in lean muscle mass and blood cell volume

|-
|07:46
|Third, fish like Mackerel, Salmon, Tuna, Cod, Herring and Sardines are good sources of '''Omega 3 fatty acids'''
|-
|07:56
|'''Omega 3 fatty acids''' is needed for brain and visual development

|-
|08:01
|Interestingly, only non-vegetarian food, milk and milk products contain '''Vitamin B-12'''

|-
|08:08
|
'''Vitamin B-12''' is required for:red blood cell formation, energy production, neurological functioning

|-
|08:17
|It also helps in healthy development of fetus during pregnancy

|-
|08:23
|Also, Meat and Eggs are good sources of Zinc

|-
|08:27
|
Zinc is essential during adolescence for: growth,cognition and sexual maturation

|-
|08:34
|Therefore, it is of utmost importance to have a well balanced meal

|-
|08:40
|A combination of different non-vegetarian and vegetarian food should be included in our diet

|-
| 08:46
|This brings us to the end of the tutorial on Non-vegetarian recipes for adolescents

Thank you for watching

|}

@@ Line 528: / Line 528: @@
 |-
-|08:16
+|08:17
 |It also helps in healthy development of fetus during pregnancy

Health-and-Nutrition/C2/Non-vegetarian-recipes-for-adolescents/English-timed - Revision history

Debosmita at 10:55, 4 July 2020

Debosmita at 12:02, 3 March 2020

PoojaMoolya: Created page with "{|border=1 |Time |Narration |- | 00:01 |Welcome to the '''Spoken Tutorial''' on Non-vegetarian recipes for adolescents |- | 00:06 | In thi..."