Bellatony911 at 11:28, 10 August 2019

2019-08-10T11:28:26Z

Suryas.mona at 09:36, 10 August 2019

2019-08-10T09:36:31Z

Suryas.mona: Created page with "{|border=1 | Visual Cue |Narration |- | Title slide | Welcome to '''Spoken tutorial '''on Vegetarian recipes for Lactating mothers. |- |Im..."

2019-08-08T10:33:52Z

Created page with "{|border=1 | <center>Visual Cue</center> |<center>Narration</center> |- | Title slide | Welcome to '''Spoken tutorial '''on Vegetarian recipes for Lactating mothers. |- |Im..."

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

|-
| Title slide

| Welcome to '''Spoken tutorial '''on Vegetarian recipes for Lactating mothers.

|-
|Image: Lactation

Image : Mixed sprouts chilla

Image: Garlic flaxseed chutney

Image: Peanut spinach fenugreek tikki

Image: Pearl millet amaranth leaves muthia

Image: Fenugreek sprouts curry

| In this tutorial, we will learn about:
* Importance of nutrition during lactation
* Preparation of vegetarian recipes such as -
** Mixed sprouts chilla
** Garlic, Flaxseed and Sesame chutney
** Peanut, Spinach and Fenugreek cutlet
** Pearl millet and Amaranth leaves muthia
** Sprouted Fenugreek seeds curry

|-
|Image: Lactating mother

Image: Lactation

Image : Growing infant

Image: Healthy mother

|During lactation, a mother requires additional amount of nutrition -
* for milk production
* to provide enough nutrients for the growing infant
* to maintain mother’s own health

|-
|Collage: Immunity, eyes

Collage: Wound healing, Rbc, nerve signal

Collage: Heart health, brain development

Collage: Brain development, dna synthesis, nervous system

| Essential nutrients required during lactation are -
* '''Protein'''
* '''Vitamins'''
* Minerals
* '''Omega 3 fatty acids '''and''' '''
* '''Choline'''

|-
| Image: Iodine

Image: Vitamin D

Image: Thyroid

Image: Nervous system

| Additionally-

* Sufficient Iodine and Vitamin D intake is also essential.

Because, Iodine helps -
*in the making of thyroid hormones
*growth and neurological development of infant

|-
| Image: Salt

| Hence it is recommended -

To include iodized salt daily to prevent iodine deficiency

|-
|Image: Healthy bones

Image: Calcium absorption

Image: Clock

Image: Clock showing minutes

|Similarly, '''Vitamin D''' is essential for -

* healthy bones and

* '''Calcium''' absorption

The best way to obtain '''vitamin D''' is -
exposure to sunlight between 11.00am to 3.00pm for 15 to 20 minutes.

|-
|Collage: Vegetables

Image: Immunity

Image: Reduce the risk of disease

| After essential nutrients, we will now discuss about mother’s diet.

It is highly recommended to include different vegetables daily -
* Vegetables contain essential nutrients that help in building immunity
* They are also good sources of '''antioxidants''' and
* They reduce the risk of diseases

|-
|Image: Caspsicum

Image: Spinach

Image: Cabbage

Image: Cauliflower

Image: Amaranth

Image: Pumpkin

Image: Carrot

Image: Fenugreek leaves

Image: Brinjal

| Although all types of vegetables should be eaten, over here we will discuss a few only such as -
* Capsicum
* Spinach
* Cabbage
* Cauliflower
* Amaranth
* Pumpkin
* Carrot
* Fenugreek leaves and
* Brinjal

|-
| Collage: Galactogogues

Collage: Milk extraction and galactogogues

Image : Mother eating

Image: Garlic

Image: Methi leaves and seeds

Image: Fennel

Image : Halim seeds

|Besides vegetables, we will learn about '''Galactogogues''' -

*'''Galactogogues''' are substances that help in milk production

Mother can get it from diet by including -
* Garlic
* Fenugreek seeds and leaves
* Fennel seeds
* Garden cress seeds

|-
|Image : Drumstick leaves

Image: Dill leaves

Image: Carom seeds

|
* Drumstick leaves
* Dill leaves and
* Carom seeds

|-
|Image: Mother drinking water

Image: Boiled and cooled water

| Other than vegetables and '''Galactogogues''' -

*Mother should drink 2-3 litres of water daily

*She should have a glass of boiled and cooled water before every feed

|-
|Image: Lactating mother

Image: Vegetarian recipes

Image: Mixed sprouts chilla

| After learning all that is important for lactating mother, we will start with the preparation of recipes.

The first recipe is - Mixed sprouts chilla

|-
|Image: Mixed sprouts

Image: Chilli

Image: Garlic

Image: Onion

| To make this chilla, we will need -
*1 cup mixed sprouts of bengal gram, green gram and moth beans
*2 green chillies
*3 cloves of garlic
*½ onion

|-
|Image: Gram flour

Image: Curd

Image: Salt

|
*½ cup Gram flour
*1 tablespoon curd
*Salt to taste

|-
|Image: Curry leaves powder

Image: Garden cress seeds

Image: Ghee

|
*½ teaspoon curry leaves powder
*1 teaspoon Garden cress seeds powder
*2 teaspoons of ghee

|-
| Video: Roasting garden cress seeds

Image: Seeds in jar

Image: Powder

Image: Powder in cup

|To prepare garden cress seeds powder:

*Roast 1 tablespoon of seeds on low to medium heat till they change color

*Allow the seeds to cool

*Now, grind them into a powder on a stone grinder or a mixer

|-
|Image: Whole dals

Image: Soaked whole dals

Image: Drain Whole dal

Image: Dals tied in a cloth

Image : Sprouts

|To make sprouts -

*Soak Green gram, Bengal gram and moth beans overnight separately

*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 - Moth beans may take longer time to germinate compared to green gram and bengal gram

So, plan your recipe accordingly

|-
|Image: Ingredients in jar

Image: Paste

Image: Gram Flour

Image: Paste with spices

Image: Final paste

| After the sprouts are ready

*Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer
*Now add gram flour and water and mix it well
*To this mixture add chopped onion, salt, curry leaves powder and garden cress seeds powder

|-
|Image: Pan with ghee

Video: Spreading cheela

Image: Cheela on pan

Image: Cooking cheela

Image: Sprouts cheela

|After all this preparation is done -

*Heat 1 teaspoon ghee in a pan

*Pour the mixture and spread it

*Cook the chilla on medium heat, until both sides are cooked

*The mixed sprouts chilla is ready

|-
|Image: Black eyed beans

Image: White chickpeas

Image: Horse gram

Image: Soyabean

Image: Whole lentil

Image: Kidney beans

| In case, the pulses mentioned in this recipe are not available then you may use -
*Black eyed beans
*Chickpeas
*Horse gram
*Soyabean
*Whole red lentil and
*Kidney beans

Please note:

Duration of sprouting depends upon the type of the pulse and weather conditions

|-
| Collage: Muscle, dna, healthy mother and baby

Collage: Reduce constipation, heart health

Collage: Heart health

Collage : Dna, cell growth, brain health

Collage: Nerve and muscle function, healthy immune system, bones

Collage: Immune system, cell growth, wound healing

| This recipe is rich in -
*'''Protein'''
*Fibre
*'''Omega 3 fatty acids'''
*'''Folate'''
*'''Magnesium'''
*Zinc

|-
|Image: Flax seed chutney

Image: Flax seeds

Image''': '''Sesame''' '''seeds

| The second recipe is garlic, flax seed and sesame chutney

To prepare it, we need
*3 tablespoons of Flaxseed
*3 tablespoons of Sesame seeds

|-
|Image: Garlic

Image: Red chilli

Image: Soaked tamarind

Image: Salt

Image: Oil

|
*5 garlic cloves
*4 red chillies
*5 to 6 pieces of soaked Tamarind
*salt to taste
*½ teaspoon oil / ghee

|-
|Video: Roasting flax seeds

Video: Roasting sesame seeds

Video: Oil in pan

Video: Frying garlic and red chilli

Image: Ingredients in jar

Image: Ground paste

Image: Adding water

Image:Final chutney

|
*First, roast sesame and flax seeds separately

*Allow the seeds to cool

*Next, heat ½ teaspoon oil in a pan and fry garlic and red chilli for 2 minutes

*After cooling, mix this with the seeds.

*add tamarind and salt to it.

*Make a paste on a stone grinder or a mixer by adding water

*Chutney is ready

|-
|Image: Coconut

Image: Peanuts

Image: Black sesame seeds

Image: Pumpkin seeds

Image: Sunflower seeds

|In case sesame seeds are not available you can also use one or a combination of the following :
*Shredded coconut
*Peanuts
*Black sesame seeds
*Pumpkin seeds
*Sunflower seeds

|-
|Image: Heart health

Collage: Bones,teeth,nerve signals

Collage : Dna, cell growth, brain health

Collage: Muscle, dna, healthy mother and baby, repair tissue

Collage: Reduce constipation, heart health

Collage: Immune system, cell growth, wound healing

|This recipe is rich in -
*'''Omega 3 fatty acids'''
*'''Calcium'''
*'''Folate'''
*'''Protein'''
*Fibre
*Zinc

|-
|Image: Peanut tikki

Image: Peanut powder

Image: Gram flour

Image: Wheat flour

|The third recipe which we will learn to make is -

Peanut, spinach and fenugreek cutlet.

To prepare the cutlets, we need -
*½ cup peanut powder
*2 tablespoons Gram flour
*2 tablespoons wheat flour

|-
|Image: Palak

Image: Fenugreek leaves

Image: Coriander

Image: Red chilli powder

Image: Salt

|
*½ cup Spinach chopped
*¼ cup Fenugreek leaves chopped
*1 tablespoon Coriander leaves
*1 teaspoon red chilli powder
*Salt to taste

|-
|Image: Seeds powder

Image: Flax seeds, sesame seeds

Image: Lemon

Image: Oil

|
*1 teaspoon seeds powder, you can use a combination of sesame or flax seeds
*1 tablespoon lemon juice
*1 teaspoon garlic paste
*4 spoons oil

|-
|Video: Roast peanuts

Video: Rubbing peanuts

Image: Peanut powder

| To make peanut powder-

*Roast ½ cup peanuts in a pan till they change color and aroma released
*Allow them to cool
*Then rub them in between your palms to remove the outer covering
*Grind them on a stone grinder or a mixer to a fine powder

|-
|Image: Ingredients in bowl

Image: Adding water

Image: Dough

Image: Divided dough

Image: Tikki

Image: Pan with ghee

Image: Frying tikki

Image: Final tikki

|
*Now add peanut powder and all the other ingredients in a bowl
*Using little water make a dough out of it
*Divide the dough into 4 portions and shape it into cutlets
*Heat a tawa, add some oil
*Cook each cutlet on it, till they turn golden brown on both sides
*Peanut cutlets are ready

|-
|Image: lemon pickle or amla chutney

|
*You can eat these cutlets with lemon pickle or gooseberry chutney
*The '''Vitamin C''' present in lemon will help in absorption of Iron present in the cutlets

|-
|Collage: Muscle, dna, healthy mother and baby, repair tissue

Collage: Haemoglobin, brain development, immune function

Collage : Dna, cell growth, brain health

Image: Reduce risk of heart disease

Collage: nerve signals, muscle contractions

|This cutlet recipe is rich in -
*'''Protein'''
*Iron
*'''Folate'''
*Good fats
*'''Potassium '''

|-
|Image: Pearl millet muthiya

Image:Pearl millet flour

Image: Onion

Image: Amaranth leaves

Image: Turmeric powder

| The 4th recipe is Pearl millet and amaranth muthia

To prepare this, we need -
*½ cup Pearl millet flour
*1 small onion
*½ cup Amaranth leaves
*½ teaspoon Turmeric powder

|-
|
Image: Salt

Image: Drumstick leaves powder

Image: Red chilli powder

|
*Salt as per taste
*¼ teaspoon Drumstick leaves powder
*1 teaspoon red chilli powder

|-
|
Image: Oil

Image: Mustard seeds

Image: Sesame seeds

Image: Oil

|
*½ spoon mustard seeds
*½ spoon cumin seeds
*2 teaspoon sesame seeds
*1 teaspoon edible oil

|-
|
Image: Bowl with flour

Image: Spices

Image: Mix well

Image: Adding water

Image: Oil

Image: Shaping into cylindrical roll

|
*In a bowl take the flour, onion and amaranth leaves
*Now add turmeric powder, lemon juice and drumstick leaves powder
*Mix them well
*knead a dough out of it by adding water little by little
*Apply a little oil on your hands and divide dough into small portions
*Shape the portions into cylindrical rolls

|-
|Image: Steam roll in steamer

|
*steam the rolls in a steamer for 10-15 minutes on low to medium heat

|-
|Image: Cool the rolls

Image: Heat oil in pan

Image: Mustard

Image: Cumin

Image: Sesame

Image: Muthiya pieces

Image: Saute

Image:Final muthiya

|
*Let the rolls cool and then cut them in circular pieces
*Now heat 1 teaspoon oil in a pan
*Add mustard seeds,sesame seeds and cumin seeds
*Once they crackle add the muthiya pieces
*Saute the pieces till crisp
*The Pearl millet and Amaranth leaves muthia is ready
|-
|Image: Jowar flour

Image: Ragi flour

|In case pearl millet is not available, you can also use
*Sorghum flour or
*Finger millet flour

|-
|Collage: Dna, healthy mother, growth, brain development

Collage: bones, teeth

Collage : Dna, cell growth, brain health
Collage: Haemoglobin, brain development, immune function

Collage: Reduce constipation, heart health

Collage: eyes, immunity

Collage: nerve signals, muscle contractions

|This recipe is rich in -
*'''Protein'''
*Phosphorous
*'''Folate'''
*Iron
*Fibre
*'''Beta carotene'''
*'''Potassium'''

|-
|Image: Fenugreek curry

Image: Sprouted fenugreek seeds

Image: Onion

Image: Tomato

Image: Salt

|The last recipe we will see is sprouted Fenugreek seeds curry.

To prepare this, we need -
*1 cup sprouted Fenugreek seeds
*1 medium onion
*1 Tomato
*salt to taste

|-
|Image: Chilli powder

Image: Turmeric powder

Image: Lemon juice

Image: Mustard and cumin seeds

Image: Oil

|
*1 teaspoon Chilli powder
*½ teaspoon Turmeric powder
*1 teaspoon Lemon juice
*1 teaspoon Mustard and Cumin
*1 teaspoon oil

|-
|Image: Soaked methi

Image: Darined methi

Image: Methi tied in a cloth

|To make Fenugreek seed sprouts:
*Soak fenugreek seeds in water overnight
*Drain the water and tie it in a clean muslin cloth
*Set aside for 2 or 3 days till they sprout

|-
| Image: Pan with oil

Image: Mustard and cumin

Image: Onion

Image: Translucent onion

Image: Tomato

Image: Tomato cooked

|To make the recipe:
*In a pan, heat some oil
*Add mustard and cumin seeds and let it splutter
*To this, add onion and fry till it changes color
*Now add the tomatoes and cook till they turn soft

|-
|Image: Spices

Image: Fenugreek sprouts

Image: Water

Image: Close and cook

Image: Add lemon juice

Image: Final curry

|
*Next, add the spices and cook for 2 minutes
*To this, add fenugreek sprouts and 2 tablespoons water
*Mix well and close and cook for 6-8 min
*Turn off the heat and add lemon juice
*The sprouted Fenugreek seeds curry is ready

|-
| Collage: Growth, Dna, Healthy women

Collage: Reduce constipation and heart health

Collage: Bones,teeth,nerve signals

Collage: Teeth, bones

Collage: Haemoglobin, brain development, immune function

Image: Heart health

|This recipe is rich in -
*Protein
*Fibre
*Phosphorus
*'''Calcium'''
*Iron
*'''Omega 3'''

Methi sprouts are excellent '''galactogogues'''

|-
|Image: Milk production

Image: Baby development

Image: Healthy mother

| All the recipes in this tutorial are rich in nutrients which are required for -
*Milk production
*Growth and development of the baby and
*Keeping the mother healthy

|-
|Acknowledgment slide

|This brings us to the end of this tutorial on '''Vegetarian recipes for lactating mothers.'''

Thanks for joining
|-
|}

@@ Line 214: / Line 214: @@
 Image: Mixed sprouts chilla
-| After learning all that is important for lactating mother, we will start with the preparation of recipes.
+| After learning all that is important for lactating mother -
-The first recipe is - Mixed sprouts chilla
+we will start with the preparation of recipes.
 |-
@@ Line 294: / Line 296: @@
-Please note - Moth beans may take longer time to germinate compared to green gram and bengal gram
+Moth beans may take longer time to germinate compared to green gram and bengal gram.
 So, plan your recipe accordingly
@@ Line 573: / Line 576: @@
 *Using little water make a dough out of it
 *Divide the dough into 4 portions and shape it into cutlets
-*Heat a tawa, add some oil
+*Heat a pan, add some oil
 *Cook each cutlet on it, till they turn golden brown on both sides
 *Peanut cutlets are ready
@@ Line 844: / Line 847: @@
 *'''Calcium'''
 *Iron
-*'''Omega 3'''
+*'''Omega 3 Fatty acid'''
 Fenugreek sprouts are excellent '''galactogogues'''
@@ Line 863: / Line 866: @@
 |Acknowledgment slide
-|This brings us to the end of this tutorial on '''Vegetarian recipes for lactating mothers.'''
+|This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers.
 Thanks for joining
 |-
 |}

Health-and-Nutrition/C2/Vegetarian-recipes-for-lactating-mothers/English - Revision history

Bellatony911 at 11:28, 10 August 2019

Suryas.mona at 09:36, 10 August 2019

Suryas.mona: Created page with "{|border=1 | Visual Cue |Narration |- | Title slide | Welcome to '''Spoken tutorial '''on Vegetarian recipes for Lactating mothers. |- |Im..."