Suryas.mona: Created page with " {|border=1 | Visual Cue |Narration |- | '''Title slide''' || Welcome to the spoken tutorial on nutritious vegetarian recipes for pregnant..."

2021-02-17T10:02:38Z

Created page with " {|border=1 | <center>Visual Cue</center> |<center>Narration</center> |- | '''Title slide''' || Welcome to the spoken tutorial on nutritious vegetarian recipes for pregnant..."

New page

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

|-
| '''Title slide'''

|| Welcome to the spoken tutorial on nutritious vegetarian recipes for pregnant women.

|-

|| Image: Importance of nutrition during pregnancy

Image: Collage of vegetarian recipes

Image: Nutrient content of recipes

|| In this tutorial, we will learn about:

*Importance of nutrient-dense diet during pregnancy

*Preparation of a few vegetarian recipes.

*Nutrient content of these recipes

|-
|| Image: Nutrition during pregnancy

Image: Increase in nutrient requirements

Image: Growth and development of fetus

Image: Well-nourished diet

|| First let us understand the importance of nutrition during pregnancy.

During pregnancy, a woman's body goes through physical and hormonal changes.

The body’s nutritional needs increase.

What a woman eats is a source of nourishment for the growing fetus also.

|-
|| Image: Pregnant woman eating a healthy diet

Image: Proteins, Fats, Vitamins and minerals

Image: Complications during pregnancy

Image: Anemia, diabetes, hypertension

Image: Nausea and constipation

|| Thus, the pregnant women should follow a healthy diet.

The diet should be rich in '''proteins''', good fats, '''vitamins '''and '''minerals'''.

It will help in preventing any complications during pregnancy.

For example: pregnancy diabetes, hypertension, anemia.

It may provide relief from nausea and constipation.

|-
|| Image: Growth of the fetus

Image: Retarded growth of fetus

Image: Low birth weight baby and premature delivery

Image: Nutrient-rich diet during pregnancy

|| Not consuming adequate nutrients, can retard the development of the fetus.

The chances of premature delivery and low birth weight babies can increase.

Hence, a nutrient rich diet is recommended during pregnancy.

|-
||Image: Food + fluids

Image: 8-10 glasses of water

|| Aside from eating well, adequate water intake is necessary.

Water helps in reducing the risk of urine infections.

It also reduces constipation.

Hence, ensure to drink 8-10 glasses of water every day.

|-
||Image: Alcohol, drugs, smoking with cross sign

Image: Miscarriage and premature baby

|| Alcohol, drugs, and smoking should be avoided during pregnancy.

These increase the risk of miscarriage and premature baby.

|-
|| Image: Phytates and oxalates, tannins

Image: Improves absorption of nutrients

Image: Soaking, sprouting, roasting and fermenting

|| Apart from intake of nutritious diet, its absorption is also important.

Food has anti-nutrients like '''oxalates''', '''phytates '''and '''tannins'''.

Their presence affects nutrient absorption by the body.

Nutrient absorption can be enhanced by various cooking techniques.

For example: soaking, sprouting, roasting and fermentation.

Steaming, sauteing, and boiling are some other examples.

|-
|| Image: Cowpea Cutlet.

|| Let us start with the preparation of our first recipe now.

|-
|| Image: Sprouted cowpea

Image: Amaranth leaves

Image: 1 chopped onion

Image: Bengal gram flour

Image: Ginger garlic paste

|| To make sprouted cowpea cutlet, the ingredients required are:
*¼ cup sprouted cowpea
*¼ cup amaranth leaves
*1 small chopped onion
*¼ cup roasted bengal gram flour
*1 teaspoon ginger garlic paste

|-
|| Image: Coriander powder

Image: Turmeric powder

Image: Chilly powder

|| You will also need spices such as :

*1 teaspoon coriander powder
*¼ teaspoon turmeric powder
*¼ teaspoon chilli powder

|-
|| Image: Curry leaves Powder

Image: Drumstick leaves

Image: Nuts and seeds powder

||Other ingredients required are:

*¼ teaspoon curry leaves powder
*¼ teaspoon drumstick leaves powder
*¼ teaspoon nuts and seeds powder

Preparation of these powders have been discussed in another tutorial.

Please visit our website for more information.
|-
||Image: Oil

Image: Ghee

Image: Salt

|| You will also require:

*1 tablespoon oil or ghee

*Salt to taste

|-
|| Image: Cowpea sprouts

Image: Soaking cowpea

Image: Draining cowpea

Image: Tying muslin cloth.

Image: Keeping in a warm place

Image: Draining water.

Image: Tied in muslin cloth.

Image: Muslin cloth kept in a dry dark area.

Image: Sprouted cowpea

|| Before we begin, I will tell you the procedure for sprouting the cowpea.

Wash and soak the cowpea overnight or for 6 to 8 hours in water.

Later drain the water and tie it in a clean muslin cloth.

Keep it in a warm place for 6 to 8 hours and allow it to sprout.

|-
|| Collage: Legumes

Image: Cowpea cutlet

|| In the same way, you can sprout chickpeas, soybeans, moth beans etc.

Let us proceed with preparation of the cutlet now.

|-
|| Image: Sprouted cowpea

Image: Pressure cooker

|| Pressure cook the sprouted cowpea with 1 cup of water for two whistles.

|-
|| Image: Keep aside to cool.

Image: Mash the cowpea

Image: Mixing all ingredients.

Image: Cross mark on ghee or oil

|| Once cooked, keep aside to cool.

After it is cooled mash the cowpea.

Except oil, mix rest all ingredients with the mashed cowpea.

|-
|| Image: Dough in portions

Image: Small tikkis

Image: Tava with oil / ghee

|| Divide the mixture in small portions and shape it into small flattened cutlets.

Now, grease the pan with oil.

|-
|| Image: Tikkis placed on pan once the oil is heated

Image: Served on a plate

|| Shallow fry the cutlets on both sides till light brown in color.

Sprouted cowpea cutlets are ready.

|-
|| Image: Protein ( muscle, hair, nails, skin)

Image: Good fats ( brain development )

Image: Calcium (healthy bones and teeth)

Collage: Magnesium and potassium

Collage: Iron (repair and prevention of anemia)

Collage: Zinc

Collage: Folate

|| This recipe consists of '''protein''', good fats, '''calcium''', '''magnesium '''and '''potassium'''.

It is rich in other nutrients like '''iron''', '''zinc '''and '''folate '''as well.

|-

|| Collage: Cowpea, soybean or moth beans

Collage: Fenugreek leaves, spinach leaves, drumstick leaves, agathi leaves

|| If cowpea is unavailable, you can use other locally available beans.

For example: chickpea, kidney beans or moth beans.

Instead of amaranth leaves, other green leafy vegetables can also be used.

For example: spinach, fenugreek leaves, agathi leaves, drumstick leaves.

|-
|| Image: Mix pulse uttapam in a serving plate

|| Let us now proceed to the next recipe which is mixed pulses uttapam.
|-
|| Image: Split red gram

Image: Green gram

Image: Bengal gram

Image: Split black gram

|| For preparation of this recipe we will need:
*1 tablespoon split red gram
*1 tablespoon of green gram
*1 tablespoon of bengal gram
*2 tablespoons of split black gram
*1 tablespoon of barnyard millet
*1 tablespoon of little millet

|-
|| Image: Barnyard millet

Image: Little millet

Image: Tomato chopped

Image: Carrot chopped

Image: Capsicum chopped

Image: Onion chopped

Image: Ginger and garlic paste

|| Other ingredients required are:
*1 tablespoon of chopped tomato
*1 tablespoon of chopped carrot
*1 tablespoon of chopped capsicum
*1 tablespoon of chopped onion
*1 teaspoon of ginger garlic paste
*1 teaspoon of fenugreek seeds

|-
|| Image: Coriander powder

Image: Methi seeds

Image: Chilly powder

|| Spices which will be required are:

* ½ teaspoon coriander powder
*½ teaspoon cumin powder
*½ teaspoon red chilli powder

|-
|| Image: Nuts and seeds powder

Image: Drumstick leaves powder

Image: Curry leaves powder

|| Other ingredients required are:

*¼ teaspoon nuts and seeds powder
*¼ teaspoon drumstick leaves powder
*¼ teaspoon curry leaves powder

|-
|| Image: Oil

Image: Ghee

Image: Salt

|| Take 1 tablespoon of oil or ghee and salt to taste.
|-
|| Image: Soaking the dals in water

Image: Draining water

Image: Ground millet-dal batter in mixer

Image: Keep covered overnight

|| Procedure:

First wash all the pulses, barnyard and little millet properly and soak them overnight.

You can either soak them separately or all together.
soak the fenugreek seeds as well

Then grind the pulses, barnyard and little millet into a smooth batter.

Grind fenugreek seeds along with pulses.

Keep it covered overnight in a warm place for fermenting.

|-
|| Image: Adding other ingredients to the batter

Image: Greasing tava with oil

Image: Dosa batter on tawa

Image: Changing side of dosa

Image: Golden brown coloured dosa on a tava

Image: Dosa on serving plate

|| Once the batter rises add other ingredients and mix well.

Grease an iron pan with oil or ghee.

Pour the batter on the pan in circular shape and make uttapam.

Allow to cook on medium flame on both sides.

Once done serve hot.

|-
||
Image: Protein (muscle,hair,nails,skin)

Image: Good fats ( brain development )

Image: Vitamin-A

Image: Calcium

Image: Magnesium

Image: Iron (cell repair and prevention of anemia)

Image: Zinc

Image: Folic acid (prevention of Neural tube defects)

|| This recipe is rich in '''protein''', good fats, '''vitamin A''', '''calcium '''and '''magnesium'''.

It is also rich in nutrients like '''iron''', '''zinc''', '''folate '''and '''phosphorus'''.

|-
|| Image: Muthiya in serving plate

|| Let us begin with our last recipe which is bottle gourd steamed dumplings.
|-
|| Image: Bottle gourd

Image: Sorghum

Image: Pearl millet

|| In order to prepare this recipe you will need:
* ¾ cup grated bottle gourd
*2 tablespoon sprouted sorghum
*2 tablespoon sprouted pearl millet
*1 tablespoon roasted bengal gram flour

|-
|| Image: Bengal gram flour

Image: Chopped coriander leaves

Image: Roasted peanut powder

Image: Sesame seeds

|| You will also need:
*1 tablespoon chopped coriander leaves
*1 tablespoon roasted peanuts powder
*1 teaspoon of sesame seeds

|-
|| Image: Turmeric powder

Image: Coriander powder

Image: Chilly powder.

Image: Drumstick leaves powder

Image: Curry leaves powder

Image: Oil or ghee

|| Other ingredients required are:

*¼ teaspoon turmeric powder
*¼ teaspoon coriander powder
*¼ teaspoon chilli powder
*¼ teaspoon drumstick leaves powder
*¼ teaspoon curry leaves powder
*1 tablespoon of oil or ghee
*Salt to taste

|-
|| Collage: Wash, peeled and grated bottle gourd.

Collage: Soaked, sprouted sorghum and pearl millet.

Image: Sprouting

Image: Sorghum and pearl millet

Group Image: Roasting and grinding of sorghum and pearl millet.

|| Sprout sorghum and pearl millet as per the process mentioned previously.

Please note that different ingredients take different time to sprout.

For this recipe, sorghum and pearl millet sprouted at the same time.

Upon sprouting roast them on medium flame.

Allow them to cool.

Later, grind them into a coarse powder.

|-
|| Image: Mixing all ingredients in bowl

Image: Water

|| Except oil and sesame seeds, mix all the ingredients together.

Add 1-2 teaspoons of water if needed to make a dough.

|-
|| Image: Dividing mixture to form rolls

Image: Pressure cooker with water

Image: Stand in pressure

Image: Rolls placed in pressure cooker

Image: Steaming

|| Now spread oil on your palms.

Divide the dough to form two long rolls.

Next, add water in a pressure cooker.

Place a small stand inside the cooker to keep a plate on it.

Place these dumplings on the plate in the pressure cooker.

Cook them for 15 to 20 mins without a whistle on the lid.

|-
|| Image: Allow to rest and '''clock indicating 10 mins. . '''

Image: Cutting of muthia in circular shape

Image: Tava with oil

Image: Circular muthia placed on pan

|| Allow it to cool, and let it rest for 10 mins.

Then cut them in circular shape.

Now, add little oil on the pan.

Place the dumplings on the pan and shallow fry on both the sides.

|-
|| Image: Shallow frying with slight colour change.

Image: Golden crispy muthia

|| Make sure they are crispy and golden brown in colour.

Remove and garnish with roasted sesame seeds and serve.

|-
|| Image: Muscles, hair, nails, skin

Image: Brain development

Image: Healthy bones and teeth

Image: Growth of cells, DNA building and wound healing

Image: Neural tube defects

Image: Healthy eyes

Image: Immunity

|| This recipe is rich in '''protein''', '''fats''', '''calcium''', '''iron''', '''zinc''', and '''folate'''.

It is a rich source of '''vitamins '''like '''vitamin A''' and '''vitamin C'''.

|-
|| '''End slide '''

|| This brings us to the end of this tutorial.

Thank you for joining.
|-
|}

Health-and-Nutrition/C2/Nutritious-vegetarian-recipes-for-pregnant-women/English - Revision history

Suryas.mona: Created page with " {|border=1 | Visual Cue |Narration |- | '''Title slide''' || Welcome to the spoken tutorial on nutritious vegetarian recipes for pregnant..."