Debosmita at 12:35, 3 March 2020

2020-03-03T12:35:50Z

Sandhya.np14 at 11:18, 16 September 2019

2019-09-16T11:18:06Z

PoojaMoolya: Created page with "{|border=1 | Time |Narration |- |00:01 | Welcome to the''' Spoken Tutorial''' on Vegetarian recipes for adolescents |- |00:05 |In this tuto..."

2019-08-08T07:19:31Z

Created page with "{|border=1 | <center>Time</center> |<center>Narration</center> |- |00:01 | Welcome to the''' Spoken Tutorial''' on Vegetarian recipes for adolescents |- |00:05 |In this tuto..."

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

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|00:01
| Welcome to the''' Spoken Tutorial''' on Vegetarian recipes for adolescents

|-
|00:05
|In this tutorial we will learn: What is adolescence?

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|00:09
|Importance of nutrition during adolescence and

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|00:12
|How to prepare vegetarian recipes for adolescents such as:

Soybean cutlet

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|00:18
|Sorghum and Tomato cheela

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|00:20
|Peanut curry

Pearl millet and Sorghum vegetable khichdi and

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|00:24
| Stuffed paratha with Sesame seed chutney

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|00:28
|First, let us understand what is the period of adolescence?

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|00:32
|Adolescence is the period of transition from childhood to adulthood

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|00:37
|10 to 19 year old individuals are considered as adolescents

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|00:42
|During this period there are: Physical

Sexual, Mental and Social developmental changes

|-
|00:49
|Now, let us look at the reasons for increased nutritional requirements during adolescence

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|00:55
|First, there is a rapid increase in physical growth such as:

height and weight

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|00:59
|Second, for providing nutritional support to the body during-

illness and pregnancy

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| 01:06
|During this period adolescents may also go through emotional changes such as-

stress, anxiety and mood changes

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|01:15
| Also, during adolescence there are social developmental changes

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|01:20
| For example, there are changes in their lifestyle and food habits

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|01:25
|Their food choices may be affected by what their friends like or dislike

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|01:29
|Therefore, good nutrition is important to support these developmental changes

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|01:35
|An adolescent female requires - 2000-2400 calories and 40-55 grams of protein per day

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|01:43
|Let us look at some healthy vegetarian recipes for adolescents

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|01:47
| Before we begin, note that in all the recipes being explained in this tutorial

1 cup is equal to 250 millilitres

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|01:55
|Our first recipe is Soybean cutlet:

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|01:58
|For preparing this you will need:

¼ cup Soybeans

¼ cup split Bengal gram

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|02:04
|½ Beetroot

¼ cup boiled Peas

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|02:07
|2 tablespoon Peanut powder

1 teaspoon Gram flour

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|02:11
|1 teaspoon Coriander powder

½ teaspoon Red Chilli powder

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|02:16
|½ teaspoon dry Mango powder

Salt to taste

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|02:20
|1 teaspoon Drumstick leaves powder

2 teaspoon Sesame seeds

1 teaspoon Oil

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|02:26
|To begin, we will first sprout the soybeans

Soak the soybeans in water overnight

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|02:32
|Drain the water and keep them on a strainer to remove excess water

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|02:35
|Keep the soybeans in a cool and dry place away from direct heat

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|02:40
|Everyday wash and drain the soybeans 2-3 times until sprouts appear

This will avoid spoilage of soybeans

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|02:49
|It may take around 3-4 days for soybeans to sprout

|-
|02:53
|Now, soak the split bengal gram overnight

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|02:56
|Strain it the next day in a strainer

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|02:58
|In a pressure cooker, cook split bengal gram and sprouted soybeans together

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|03:03
|Use one cup of water and cook until one whistle

After cooling, blend soybeans and split bengal gram together to make a thick paste

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|03:12
|Now to make the drumstick leaves powder:

Roast the drumstick leaves on medium heat

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|03:17
|Let it cool and make a powder of it using mixer or a grinder

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|03:22
|To prepare the cutlet mixture-In a bowl take grounded soybeans and split bengal gram

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|03:28
|Add grated beetroot and boiled peas

Now add peanut powder, gram flour and drumstick leaves powder

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|03:35
|Add rest of the spices and mix it well

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|03:38
|Then make small round cutlets of it

Coat the cutlets evenly with sesame seeds on all sides

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|03:45
|Now, heat the oil in a pan and cook the cutlets from both the sides

Soybean cutlet is ready

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|03:51
|This recipe is rich in:

'''Protein''', '''Calcium''', '''Iron''', '''Magnesium''', '''Omega 3 fatty acid'''

|-
|03:57
|Let us move on to our next recipe which is Sorghum and Tomato cheela

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|04:01
|For this recipe you will require: 1/2 cup Sprouted sorghum

2 tablespoon Gram flour

1 teaspoon Drumstick leaves powder

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|04:09
|1 Tomato and ½ Onion

1 tablespoon Curd

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|04:12
|½ teaspoon red Chilli powder

½ teaspoon Coriander powder

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|04:16
|½ teaspoon Turmeric powder

Salt as per taste

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|04:19
|1 teaspoon Oil

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|04:21
|Please note that the procedure to make leaf powder has been explained earlier in the same tutorial

|-
|04:27
|First we will prepare the Sorghum powder using sprouted Sorghum

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|04:31
|Dry the sprouted Sorghum in sunlight for a day or two

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|04:34
|Now roast them on a low flame till it completely dries off

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|04:38
|Next, make a powder of it using a stone grinder or a mixer

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|04:42

|Now, let us begin with the recipe:

Take Sorghum powder and Gram flour in a bowl

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|04:48
|Add rest of the ingredients and spices

Mix well and add water gradually

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|04:53
|The batter should be thick pouring consistency

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|04:56
|Heat a pan and grease it with oil.

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|04:58
|Pour a spoonful of batter on the pan and spread it in circular motion

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|05:03
|Cook the cheela on medium heat on both sides

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|05:07
|Sorghum cheela is ready

|-
|05:09
|Sorghum is a good source of:

'''Protein''', '''Magnesium''', Zinc and Fiber

|-
|05:14
|If Sorghum powder is not available you can use-

Finger millet powder or Pearl millet powder or Amaranth powder

|-
|05:22
|Cheela can be eaten with:

Gooseberry chutney, Coconut chutney, Lemon pickle, Tomato chutney or Curd

|-
|05:30
| Gooseberries, Lemons, Tomatoes, Guava, Oranges are good sources of '''Vitamin C'''

|-
|05:37
|Try to have food rich in '''Vitamin C''' with your meals

This will enhance '''Iron''' absorption in the body

|-
|05:43
|'''Iron''' requirements are higher in adolescent females as compared to males

due to menstrual blood loss

|-
|05:50
|Let us move on to our next recipe which is Peanut curry

|-
|05:53
|To prepare this recipe you will need:

½ cup Peanuts

½ cup Ridge gourd

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|05:58
|1 medium sized Onion

1 small Tomato

4-5 pieces Coconut

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|06:04
|½ teaspoon ginger garlic paste

¼ teaspoon red chilli powder

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|06:08
|¼ teaspoon coriander powder

¼ teaspoon turmeric powder

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|06:12
|½ teaspoon cumin seeds

Salt as per taste

1 teaspoon oil

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|06:18
|Procedure: First soak the peanuts in water overnight

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|06:21
|
Now pressure cook them in 1 cup of water for 2 whistles

|-
|06:25
|Meanwhile grind the onion, tomato and coconut to make a thick paste

|-
|06:30
|Heat oil in a cooking pot and add some cumin seeds and ginger garlic paste

Now add the grounded paste to it

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|06:37
|Add pieces of ridge gourd and rest of the spices

Saute it for 2 minutes

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|06:42
|Add the boiled peanuts in the cooking pot

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|06:45
|Now add half cup of water to make the gravy and cook on low flame for 5 minutes

Peanut curry is ready

|-
|06:53
|Incase, peanuts are not available you can also use:

White Chickpeas, Whole Bengal Gram, Kidney Beans, Cashew Nuts

|-
|07:02
|And if ridge gourd is not available then you may use:

Pumpkin, Snake gourd, Brinjal or Capsicum

|-
|07:09
|Peanuts contain good quality '''fats'''

|-
|07:12
|They are also excellent sources of :

'''Proteins''', '''Magnesium ''', Zinc and '''Antioxidants'''

|-
|07:19
|Nuts and legumes also contain''' Folate '''

|-
|07:22
|Adequate amount of''' Folate''' during adolescence will help

to prevent birth defects during pregnancy

|-
|07:28
|Next we will learn the recipe for Pearl millet and Sorghum vegetable khichdi

|-
|07:33
| To prepare this recipe you can use a combination of-

Amaranth or Kodo millet or Finger millet or Foxtail millet

|-
|07:41
|Ingredients required for this recipe are:

⅓ cup Pearl millet

⅓ cup Sorghum

|-
|07:46
|⅓ cup Green gram

1 tablespoon Peanuts

|-
|07:49
| ½ cup of mixed vegetables such as Carrots, Frenchbeans, Peas

½ medium sized Onion

|-
|07:56
|½ teaspoon Cumin seeds

1 teaspoon Curry leaves powder

|-
|07:59
| ¼ teaspoon Red chilli powder

¼ teaspoon Turmeric powder

|-
|08:04
|Salt to taste

1 teaspoon Oil or Ghee

|-
|08:07
|Please note that the procedure for leaves powder has been explained earlier in the same tutorial

|-
|08:12
|Procedure: First, soak the Pearl millet and Sorghum in water overnight

|-
|08:17
|Strain it the next morning and keep it aside

|-
|08:20
|Heat oil or ghee in a pressure cooker

To it add cumin seeds and sliced onion

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|08:25
|Add the vegetables, spices, salt and mix well

|-
|08:29
|Saute it for 2 minutes

Add pearl millet, sorghum and green gram in the cooker

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|08:35
|Now add 2 cups of water and cover the pressure cooker

|-
|08:38
|Cook on high flame until 3 whistles

|-
|08:41
|Then cook for 15 minutes on low flame

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|08:44
|Pearl millet and sorghum vegetable khichdi is ready

|-
|08:47
| This recipe is rich in: '''Protein''', '''Iron''', '''Calcium ''', '''Magnesium '''and Zinc

|-
|08:53
|Now we come to our last recipe which is stuffed paratha with Sesame seed chutney

|-
|08:59
|To prepare this recipe you will require:

1 cup whole Wheat flour

½ cup Bengal gram

|-
|09:05
|½ medium sized Onion

½ teaspoon Carom seeds

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|09:08
|1 teaspoon Flax seeds powder

½ teaspoon dry Mango powder

|-
|09:13
|½ teaspoon Coriander powder

¼ teaspoon red Chilli powder

|-
|09:17
|1 Lemon

Salt to taste, 2 teaspoon Oil or 2 teaspoon ghee.

|-
|09:23
|First we will see how to make roasted bengal gram powder:

Heat a pan and roast bengal gram for 2-3 minutes

|-
|09:30
|Stir it continuously to avoid burning

Once it is roasted, keep it aside for cooling

|-
|09:36
|Now, grind the roasted bengal gram into fine powder

|-
|09:40
|Now to prepare the filling

First mix the roasted bengal gram powder and chopped onions

|-
|09:46
|Now add red chilli powder, dry mango powder, coriander powder, salt and mix well

|-
|09:52
|Add some lime juice and water to bind the filling

|-
|09:55
|Let us see how to prepare the paratha

|-
|09:58
|Take whole wheat flour in another bowl and add flax seeds, carom seeds and salt

|-
|10:03
|Add required amount of water and prepare a soft dough

|-
|10:07
|Now divide the dough into balls

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|10:09
|Roll out to make parathas and fill a portion of filling in the center

|-
|10:13
|Enfold the filling properly and make flat balls

|-
|10:17
|Now roll it again to make a paratha

|-
|10:20
|Heat pan and cook the paratha from both sides

Stuffed paratha is ready

|-
|10:25
|For the filling if roasted Bengal gram is not available you can use:

|-
|10:29
|Boiled split Bengal gram or Sprouted boiled Green gram

|-
|10:34
|The paratha can be served with sesame seed chutney

|-
|10:38
|For preparing Sesame seed chutney you will need:

¼ cup Sesame seeds

|-
|10:42
|1 tablespoon split Bengal gram

4-5 pieces of fresh Coconut, 3-5 pieces of Tamarind

|-
|10:49
|1 dried red Chilli

2-3 Garlic pods

|-
|10:52
|1 teaspoon Cumin seeds

Salt to taste, 1 teaspoon Oil

|-
|10:57
|Procedure: Heat oil in a pan

|-
|11:00
|Roast the Sesame seeds, Bengal gram, Garlic, Coconut, red Chilli and Cumin seeds

Roast it for 2 minutes

|-
|11:07
|After removing it from flame add salt and tamarind

Grind all the ingredients

|-
|11:14
|Add half cup of water to make a smooth paste

Sesame seed chutney is ready

|-
|11:19
|This recipe is rich in:

'''Proteins''', '''Calcium ''', '''Magnesium''', Zinc and '''Folate'''

|-
|11:25
|These nutrients will help in muscle and skeletal development

|-
|11:29
|It is important to get adequate amount of '''Calcium '''through diet from an early age

|-
|11:34
|Deficiency of '''Calcium''' can lead to osteoporosis in females in later stages

|-
|11:40
|All of the recipes in this tutorial are rich in nutrients which are required for - adequate growth during adolescence

|-
|11:47
|This brings us to the end of this tutorial on vegetarian recipes for adolescents.

Thanks for joining
|}

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

Debosmita at 12:35, 3 March 2020

Sandhya.np14 at 11:18, 16 September 2019

PoojaMoolya: Created page with "{|border=1 | Time |Narration |- |00:01 | Welcome to the''' Spoken Tutorial''' on Vegetarian recipes for adolescents |- |00:05 |In this tuto..."