Debosmita at 07:52, 4 March 2020

2020-03-04T07:52:03Z

Sakinashaikh at 12:42, 30 August 2019

2019-08-30T12:42:16Z

Sandhya.np14 at 11:59, 30 August 2019

2019-08-30T11:59:03Z

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Sandhya.np14 at 10:45, 30 August 2019

2019-08-30T10:45:06Z

PoojaMoolya: Created page with "{|border=1 | Time |Narration |- | 00:01 | Welcome to '''Spoken tutorial '''on Vegetarian recipes for Lactating mothers. |- |00:06 | In this..."

2019-08-16T12:45:20Z

Created page with "{|border=1 | <center>Time</center> |<center>Narration</center> |- | 00:01 | Welcome to '''Spoken tutorial '''on Vegetarian recipes for Lactating mothers. |- |00:06 | In this..."

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

|-
| 00:01
| Welcome to '''Spoken tutorial '''on Vegetarian recipes for Lactating mothers.

|-
|00:06
| In this tutorial, we will learn about: Importance of nutrition during lactation

|-
|00:12
| Preparation of vegetarian recipes such as - Mixed sprouts chilla

|-
|00:18
| Garlic, Flaxseed and Sesame chutney

|-
|00:21
| Peanut, Spinach and Fenugreek cutlet

|-
|00:24
| Pearl millet and Amaranth leaves muthia

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|00:27
| Sprouted Fenugreek seeds curry

|-
|00:30
| During lactation, a mother requires additional amount of nutrition - for milk production

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|00:38
| To provide enough nutrients for the growing infant and to maintain mother’s own health

|-
|00:44
| Essential nutrients required during lactation are -

'''Protein'''

|-
|00:50
| '''Vitamins''', Minerals

|-
|00:53
| '''Omega 3 fatty acids '''and''' ''' '''Choline'''

|-
| 00:57
| Additionally- Sufficient Iodine and Vitamin D intake is also essential.

|-
|01:03
| Because, Iodine helps in the making of thyroid hormones and

growth and neurological development of infant

|-
| 01:13
| Hence it is recommended -

To include iodized salt daily to prevent iodine deficiency

|-
|01:20
|Similarly, '''Vitamin D''' is essential for healthy bones and

'''Calcium''' absorption

|-
|01:28
| The best way to obtain '''vitamin D''' is exposure to sunlight between 11.00am to 3.00pm for 15 to 20 minutes.

|-
|01:40
| After essential nutrients, we will now discuss about mother’s diet.

|-
|01:44
| It is highly recommended to include different vegetables daily

|-
|01:49
| Vegetables contain essential nutrients that help in building immunity

|-
|01:55
| They are also good sources of '''antioxidants''' and They reduce the risk of diseases

|-
|02:02
| Although all types of vegetables should be eaten, over here we will discuss a few only such as -

|-
|02:10
| Capsicum

Spinach

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|02:13
| Cabbage

Cauliflower

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|02:15
| Amaranth

Pumpkin

|-
|02:17
| Carrot

Fenugreek leaves and Brinjal

|-
|02:22
|Besides vegetables, we will learn about '''Galactogogues''' -

|-
|02:27
| '''Galactogogues''' are substances that help in milk production

|-
|02:32
| Mother can get it from diet by including

Garlic

Fenugreek seeds and leaves

|-
|02:37
| Fennel seeds

Garden cress seeds

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|02:40
| Drumstick leaves

Dill leaves and Carom seeds

|-
|02:45
|Other than vegetables and '''Galactogogues''' -

Mother should drink 2-3 litres of water daily

|-
|02:52
| She should have a glass of boiled and cooled water before every feed

|-
|02:58
| After learning all that is important for lactating mother we will start with the preparation of recipes.

The first recipe is - Mixed sprouts chilla

|-
|03:10
| To make this chilla, we will need - 1 cup Mixed sprouts of bengal gram, green gram and moth beans

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|03:18
| 3 green Chillies

3 cloves of Garlic

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|03:22
| ½ Onion

½ cup Gram flour

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|03:26
| 1 tablespoon curd

Salt to taste

|-
|03:29
| ½ teaspoon Curry leaves powder

|-
|03:32
| 1 teaspoon Garden cress seeds powder

2 teaspoons of Ghee

|-
| 03:37
|To prepare garden cress seeds powder:

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

|-
|03:46
| Allow the seeds to cool

|-
|03:48
| Now, grind them into a powder on a stone grinder or a mixer

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| 03:53
|To make sprouts - Soak Green gram, Bengal gram and moth beans overnight separately

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|04:00
| Drain it in the morning and tie them in a clean muslin cloth

|-
|04:05
| Leave them in a warm place to germinate for 2 days

|-
|04:09
| Please note - Moth beans may take longer time to germinate compared to green gram and bengal gram.

|-
|04:17
| So, plan your recipe accordingly

|-
|04:20
|After the sprouts are ready

Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer

|-
|04:30
| Now add gram flour and water and mix it well

|-
|04:34
| To this mixture add chopped onion, salt, curry leaves powder and garden cress seeds powder

|-
|04:42
|After all this preparation is done -

Heat 1 teaspoon ghee in a pan

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|04:48
| Pour the mixture and spread it

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|04:50
| Cook the chilla on medium heat, until both sides are cooked

|-
|04:54
| The mixed sprouts chilla is ready

|-
|04:57
| In case, the pulses mentioned in this recipe are not available then you may use -

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|05:04
| Black eyed beans

Chickpeas

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|05:07
| Horse gram

Soyabean

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|05:10
| Whole red lentil and

Kidney beans

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|05:13
| Please note:

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

|-
|
05:20
| This recipe is rich in -

'''Protein'''

Fibre

|-
|05:25
| '''Omega 3 fatty acids'''

'''Folate'''

|-
|05:28
| '''Magnesium'''

Zinc

|-
|05:31
| The second recipe is garlic, flax seed and sesame chutney

|-
|05:36
| To prepare it, we need

3 tablespoons of Flaxseed

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|05:40
| 3 tablespoons of Sesame seeds

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|05:43
|5 Garlic cloves

4 Red chillies

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|05:46
| 5 to 6 pieces of soaked Tamarind

Salt to taste

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|05:51
| ½ teaspoon Oil/Ghee

|-
|05:54
|
First, roast sesame and flax seeds separately

Allow the seeds to cool

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|06:00
| Next, heat ½ teaspoon oil in a pan and fry garlic and red chilli for 2 minutes

|-
|06:07
| After cooling, mix this with the seeds.
Add tamarind and salt to it.

|-
|06:13
| Make a paste on a stone grinder or a mixer by adding water

Chutney is ready

|-
|06:20
|In case sesame seeds are not available you can also use one or a combination of the following :

|-
|06:28
| Shredded coconut

Peanuts

|-
|06:31
| Black sesame seeds

Pumpkin seeds

Sunflower seeds

|-
|06:36
|This recipe is rich in -'''Omega 3 fatty acids'''

'''Calcium'''

|-
|06:41
| '''Folate'''

'''Protein'''

|-
|06:43
| Fibre

Zinc

|-
|06:46
|The third recipe which we will learn to make is -

Peanut, spinach and fenugreek cutlet.

|-
|06:53
| To prepare the cutlets, we need -

½ cup peanut powder

2 tablespoons Gram flour

2 tablespoons wheat flour

|-
|07:02
| ½ cup Spinach chopped

¼ cup Fenugreek leaves chopped

|-
|07:07
| 1 tablespoon Coriander leaves

1 teaspoon Red chilli powder

Salt to taste

|-
|07:13
| 1 teaspoon Seeds powder, you can use a combination of sesame or flax seeds

|-
|07:19
| 1 tablespoon Lemon juice

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|07:21
| 1 teaspoon Garlic paste

4 spoons Oil

|-
|07:26
| To make peanut powder-

Roast ½ cup peanuts in a pan till they change color and aroma released

|-
|07:33
| Allow them to cool

Then rub them in between your palms to remove the outer covering

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|07:40
| Grind them on a stone grinder or a mixer to a fine powder

|-
|07:44
| Now add peanut powder and all the other ingredients in a bowl

Using little water make a dough out of it

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|07:53
| Divide the dough into 4 portions and shape it into cutlets

Heat a tava, add some oil

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|08:00
| Cook each cutlet on it, till they turn golden brown on both sides

Peanut cutlets are ready

|-
|08:07
|You can eat these cutlets with lemon pickle or gooseberry chutney

|-
|08:12
| The '''Vitamin C''' present in lemon will help in absorption of Iron present in the cutlets

|-
|08:19
|This cutlet recipe is rich in -

'''Protein'''

Iron

|-
|08:24
| '''Folate'''

Good fats and '''Potassium '''

|-
|08:28
| The 4th recipe is Pearl millet and amaranth muthia

|-
|08:33
| To prepare this, we need -

½ cup Pearl millet flour

1 small Onion

|-
|08:39
| ½ cup Amaranth leaves

½ teaspoon Turmeric powder

|-
| 08:44
| Salt as per taste

¼ teaspoon Drumstick leaves powder

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|08:49
| 1 teaspoon Red chilli powder

|-
|08:52
| ½ spoon mustard seeds

½ spoon cumin seeds

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|08:57
| 2 teaspoon sesame seeds

1 teaspoon oil

|-
|09:01
| In a bowl take the flour, onion and amaranth leaves

|-
|09:06
| Now add turmeric powder, lemon juice and drumstick leaves powder

Mix them well

|-
|09:12
| knead a dough out of it by adding water little by little

|-
|09:17
| Apply a little oil on your hands and divide dough into small portions

|-
|09:23
| Shape the portions into cylindrical rolls

|-
|09:27
|steam the rolls in a steamer for 10-15 minutes on low to medium heat

|-
|09:33
| Let the rolls cool and then cut them in circular pieces

|-
|09:38
| Now heat 1 teaspoon oil in a pan

|-
|09:41
| Add mustard seeds,sesame seeds and cumin seeds

Once they crackle add the muthiya pieces

|-
|09:49
| Saute the pieces till crisp

|-
|09:52
| The Pearl millet and Amaranth leaves muthia is ready

|-
|09:55
|In case pearl millet is not available, you can also use

Sorghum flour or Finger millet flour

|-
|10:03
|This recipe is rich in -

'''Protein'''

|-
|10:06
| Phosphorous

'''Folate'''

|-
|10:09
| Iron

Fibre

|-
|10:11
| '''Beta carotene''' and

'''Potassium'''

|-
|10:15
|The last recipe we will see is sprouted Fenugreek seeds curry.

|-
|10:20
| To prepare this, we need - 1 cup sprouted Fenugreek seeds

1 medium Onion

|-
|10:27
| 1 Tomato

Salt to taste

|-
|10:29
|1 teaspoon Chilli powder

½ teaspoon Turmeric powder

|-
|01:34
| 1 teaspoon Lemon juice

1 teaspoon Mustard and Cumin

|-
|10:39
| 1 teaspoon Oil

|-
|10:41
|To make Fenugreek seed sprouts: Soak fenugreek seeds in water overnight

|-
|10:46
| Drain the water and tie it in a clean muslin cloth

Set aside for 2 or 3 days till they sprout

|-
| 10:53
|To make the recipe: In a pan, heat some oil

|-
|10:57
| Add mustard and cumin seeds and let it splutter

|-
| 11:01
| To this, add onion and fry till it changes color

|-
|11:05
| Now add the tomatoes and cook till they turn soft

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|11:09
| Next, add the spices and cook for 2 minutes

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|11:12
| To this, add fenugreek sprouts and 2 tablespoons water

|-
|11:17
| Mix well and close and cook for 6-8 min

|-
|11:21
| Turn off the heat and add lemon juice

|-
|11:24
| The sprouted Fenugreek seeds curry is ready

|-
| 11:28
|This recipe is rich in -

Protein

Fibre

|-
|11:32
| Phosphorus

'''Calcium'''

|-
|11:35
| Iron and

'''Omega 3 Fatty acid'''

|-
|11:38
| Fenugreek sprouts are excellent '''galactogogues'''

|-
|11:42
| All the recipes in this tutorial are rich in nutrients which are required for -

Milk production

|-
|11:49
| Growth and development of the baby and

Keeping the mother healthy

|-
|11:54
|This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers.

Thanks for joining
|-
|}

@@ Line 4: / Line 4: @@
 |-
-| 00:01
+| 00:00
-| Welcome to '''Spoken tutorial '''on Vegetarian recipes for Lactating mothers.
+| Welcome to '''Spoken tutorial''' on Vegetarian recipes for Lactating mothers.
 |-
@@ Line 42: / Line 42: @@
 |00:44
 | Essential nutrients required during lactation are -
 '''Protein''',
@@ Line 51: / Line 50: @@
 |-
 |00:53
-|  '''Omega 3 fatty acids '''and '''Choline'''.
+|  '''Omega 3 fatty acids''' and '''Choline'''.
 |-
@@ Line 76: / Line 75: @@
 |-
-|01:40
+|01:39
 | After essential nutrients, we will now discuss about mother’s diet.
@@ Line 128: / Line 127: @@
 |-
-|02:32
+|02:31
 | Mother can get it from diet by including-
@@ Line 201: / Line 200: @@
 |-
-|03:46
+|03:45
 | Allow the seeds to cool.
 |-
-|03:48
+|03:47
 | Now, grind them into a powder on a stone grinder or a mixer.
@@ Line 232: / Line 231: @@
 |After the sprouts are ready-
-Make a paste of sprouts, garlic, chillies, curd in a stone grinder or mixer.
+Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer.
 |-
@@ Line 346: / Line 345: @@
 |-
-|06:00
+|05:59
 | Next, heat ½ teaspoon oil in a pan and fry garlic and red chilli for 2 minutes.
@@ Line 371: / Line 370: @@
 |-
-|06:31
+|06:30
 | Black sesame seeds,
@@ Line 413: / Line 412: @@
 |-
-|07:02
+|07:01
 | ½ cup Spinach chopped,
@@ Line 419: / Line 418: @@
 |-
-|07:07
+|07:06
 | 1 tablespoon Coriander leaves,
@@ Line 480: / Line 479: @@
 |-
 |08:12
-| The '''Vitamin C''' present in lemon will help in absorption of Iron present in the cutlets.
+| The '''Vitamin C''' present in the lemon will help in the absorption of Iron present in the cutlets.
 |-
@@ Line 547: / Line 546: @@
 |-
-|09:12
+|09:13
 | Knead a dough out of it by adding water little by little.
@@ Line 572: / Line 571: @@
 |-
 |09:41
-| Add mustard seeds,sesame seeds and cumin seeds.
+| Add mustard seeds, sesame seeds and cumin seeds.
 Once they crackle, add the muthiya pieces.
@@ Line 581: / Line 580: @@
 |-
-|09:52
+|09:51
 | The Pearl millet and Amaranth leaves muthia is ready.
@@ Line 665: / Line 664: @@
 |-
-| 11:01
+| 11:00
 | To this, add onion and fry till it changes color.
@@ Line 673: / Line 672: @@
 |-
-|11:09
+|11:08
 | Next, add the spices and cook for 2 minutes.
@@ Line 729: / Line 728: @@
 |-
-|11:54
+|11:55
-|This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers.
+|This brings us to the end of this tutorial
 Thanks for joining.
 |-
 |}

@@ Line 637: / Line 637: @@
 |-
-|01:34
+|10:34
 | 1 teaspoon Lemon juice,

@@ Line 346: / Line 346: @@
 |-
 |05:54
 |First, roast sesame and flax seeds separately
- First, roast sesame and flax seeds separately
 Allow the seeds to cool
@@ Line 358: / Line 357: @@
 |06:07
 | After cooling, mix this with the seeds.
- Add tamarind and salt to it.
+Add tamarind and salt to it.
 |-

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

Debosmita at 07:52, 4 March 2020

Sakinashaikh at 12:42, 30 August 2019

Sandhya.np14 at 11:59, 30 August 2019

Sandhya.np14 at 10:45, 30 August 2019

PoojaMoolya: Created page with "{|border=1 | Time |Narration |- | 00:01 | Welcome to '''Spoken tutorial '''on Vegetarian recipes for Lactating mothers. |- |00:06 | In this..."