Bellatony911 at 18:25, 27 August 2020

2020-08-27T18:25:08Z

Bellatony911: Created page with "{|border=1 | Time |Narration |- | 00:00 | Welcome to the Spoken Tutorial on vegetarian recipes for pregnant women. |- | 00:07 | In this tu..."

2020-08-27T18:09:01Z

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| 00:00
| Welcome to the Spoken Tutorial on vegetarian recipes for pregnant women.

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| 00:07
| In this tutorial, we will learn about:

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| 00:10
| The importance of a nutrient dense diet.

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| 00:13
| A few nutritious vegetarian recipes.

|-
| 00:17
| First, let us understand the importance of a nutrient dense diet.

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| 00:23
| The nutrient requirements during pregnancy increases.

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| 00:28
| This is mainly for the development of the cells.

|-
| 00:32
| Nutrient dense diet supports the growth and development of the fetus.

|-
| 00:38
| Therefore, it is important to consume a well nourished diet.

|-
| 00:43
| A well nourished diet helps to prevent complications during pregnancy.

|-
| 00:48
| The diet should be rich in proteins,

|-
| 00:51
| good fats,

vitamins

|-
| 00:53
| and minerals.

|-
| 00:55
| Eating a nutrient dense diet may provide relief from nausea and constipation.

|-
| 01:02
| It also reduces the risk of anaemia,

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| 01:05
| pregnancy diabetes

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| 01:07
| and hypertension.

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| 01:09
| It also reduces the chance of low birth weight baby

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| 01:13
| and premature delivery.

|-
| 01:16
| Apart from a good diet, ensure to drink 8 to 10 glasses of water everyday.

|-
| 01:22
| Along with intake of nutritious diet, its nutrient absorption is also important.
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| 01:29
| Phytates, oxalates and tannins present in the food affect nutrient absorption.

|-
| 01:36
| Nutrient absorption can be enhanced by using various cooking techniques.

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| 01:42
| For example: soaking,

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| 01:45
| sprouting,

roasting

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| 01:47
| and fermentation.

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| 01:48
| Steaming,

sauteing

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| 01:50
| and boiling are some other examples.

|-
| 01:54
| To enhance the nutrient content, we can also use various nutritious powders.

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| 02:01
| Powder of either drumstick leaves,

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| 02:03
| curry leaves or

nuts and seeds can be used.

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| 02:07
| The method to prepare these powders has been explained in another tutorial.

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| 02:12
| Please visit our website for more details.

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| 02:15
| Healthy weight gain throughout 9 months of pregnancy is essential.

|-
| 02:20
| It is recommended to avoid sugar,

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| 02:23
| jaggery,

processed

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| 02:25
| and ready to eat foods.

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| 02:28
| Avoid caffeine,

alcohol

|-
| 02:30
| and tobaco.

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| 02:32
| Do not consume medicine without a doctor's approval.

|-
| 02:36
| More about this has been explained in another tutorial.

|-
| 02:40
| Now let us begin with the first recipe which is black eyed bean idli.

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| 02:46
| To prepare this recipe we will need 2 tablespoons of each:

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| 02:50
| Whole pearl millet

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| 02:52
| Whole foxtail millet

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| 02:54
| We will also need 1 tablespoon each of

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| 02:57
| Sprouted black eyed bean

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| 02:59
| sprouted whole bengal gram

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| 03:01
| Fenugreek seeds

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| 03:03
| Roasted Sunflower seeds

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| 03:05
| We will also require 1/4th tablespoon of each

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| 03:10
| Drumstick leaves powder

Curry leaves powder

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| 03:13
| Nuts and seeds powder

|-
| 03:15
| and Salt

|-
| 03:17
| First start with sprouting black eyed bean and whole bengal gram.

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| 03:22
| I will explain the procedure for sprouting.

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| 03:25
| Soak black eyed beans and whole bengal gram, separately overnight.

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| 03:31
| Drain it in the morning and tie them separately in a muslin cloth.

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| 03:36
| Leave them in a warm place to germinate for 2 days.

|-
| 03:40
| Remember that different beans take different time to sprout.

|-
| 03:45
| When sprouts are ready soak the millets and fenugreek seeds together.

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| 03:50
| Soak them for 6 to 8 hours or overnight.

|-
| 03:55
| Drain and grind millets with sunflower seeds and sprouts into a smooth batter.

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| 04:01
| For grinding you can use a stone grinder or a mixer.

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| 04:06
| After grinding, keep it covered to ferment overnight or for 6 to 8 hours.

|-
| 04:13
| Before cooking, add salt and all other powders to the batter and mix well.

|-
| 04:19
| Grease the idli mould and pour the batter into it.

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| 04:24
| Place it in the cooker or a steamer and cook for 10-12 minutes.

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| 04:29
| OR You can fill 1/4th of the cooker with water and steam without the whistle.

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| 04:35
| Remove the idlis after 7 to 8 minutes and serve hot.

|-
| 04:41
| This recipe is rich in protein,

|-
| 04:45
| calcium

and Iron.

|-
| 04:47
| It is also rich in folate,

|-
| 04:50
| magnesium

and potassium.

|-
| 04:53
| The next recipe is millet khichdi.

|-
| 04:56
| To make this, we will need 1 tablespoon of each

|-
| 05:01
| Whole Barnyard millet

Sprouted pearl millet

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| 05:04
| Sprouted soyabean

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| 05:06
| 1 chopped onion

1 chopped carrot

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| 05:09
| 1 chopped beetroot

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| 05:11
| We will also need 1 tablespoon each of

|-
| 05:15
| Grated fresh coconut

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| 05:17
| and Poppy seeds

|-
| 05:19
| We will also require

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| 05:21
| ½ cup of curd

|-
| 05:23
| A 1/4th teaspoon of each ingredient

|-
| 05:26
| Turmeric powder,

Coriander

|-
| 05:28
| and Cumin seeds powder.

|-
| 05:30
| Cumin seeds,

|-
| 05:32
| Drumstick leaves powder,

Curry leaves powder,

|-
| 05:35
| Salt to taste, and

|-
| 05:37
| 1 tbsp of Oil or ghee.

|-
| 05:40
| Note that, I soaked pearl millet and soyabean separately for sprouting.

|-
| 05:46
| One ingredient may take longer to sprout or both may sprout at the same time.

|-
| 05:52
| In my case, soyabean took longer to sprout.

|-
| 05:57
| Soak barnyard millet for 6 to 8 hours in water.

|-
| 06:01
| Drain the water and keep it aside.

|-
| 06:04
| Heat oil in a pressure cooker and add cumin seeds.

|-
| 06:09
| Now, add all the vegetables, sprouted millets, sprouted soyabean and curd.

|-
| 06:17
| Add the grated coconut, poppy seeds, salt, powders and all the dry spices.

|-
| 06:23
| Mix well.

|-
| 06:25
| Next, add 1 cup of water.

|-
| 06:28
| Pressure cook the khichdi for 2 whistles.

|-
| 06:32
| Once done, serve hot.

|-
| 06:35
| This recipe is rich in proteins,

|-
| 06:38
| good fats,

vitamin-A

|-
| 06:40
| and calcium.

|-
| 06:42
| It is rich in minerals like iron,

|-
| 06:45
| folate,

magnesium

|-
| 06:47
| and phosphorus.

|-
| 06:49
| Our third recipe is moong wrap.

|-
| 06:53
| For this recipe we will need:

|-
| 06:55
| Malted ragi flour- ¼ cup

|-
| 06:58
| Bengal gram flour- 1 tbsp

|-
| 07:01
| Sprouted Moong- ½ cup

|-
| 07:04
| Crumbled paneer- ¼ cup

|-
| 07:06
| Chopped onion- 1 tbsp

|-
| 07:08
| Chopped tomato- 1 tbsp

|-
| 07:12
| We will also need 1/4th teaspoon of each:

|-
| 07:15
| Turmeric powder

|-
| 07:17
| Coriander

and cumin seeds powder

|-
| 07:19
| Cumin seeds

Curry leaves powder

|-
| 07:22
| Drumstick leaves powder

|-
| 07:24
| 1 tbsp of Oil or ghee

|-
| 07:27
| We will also need half lemon

|-
| 07:29
| and salt to taste.

|-
| 07:32
| Procedure

Sprout the moong as mentioned earlier in this tutorial.

|-
| 07:37
| To prepare the malted ragi flour, soak the ragi overnight.

|-
| 07:42
| Now tie them in a muslin cloth and keep it for 6-8 hours or overnight.

|-
| 07:48
| Once it sprouts, dry roast the ragi sprouts on an iron skillet.

|-
| 07:54
| After this, grind it using a grinder to make flour and then keep it aside.

|-
| 08:01
| Heat oil on an iron pan

|-
| 08:04
| Add cumin seeds, dry spices and powders.

|-
| 08:09
| Add chopped onions and tomatoes and saute it till soft.

|-
| 08:14
| Next, add sprouted moong and let it cook for 10 mins.

|-
| 08:19
| Add paneer and salt and cook for 5 to 10 mins.

|-
| 08:24
| Add ¼ cup of water and allow it to cook for another 5-10 mins.

|-
| 08:30
| Turn off the flame and allow it to cool.

|-
| 08:34
| Now add lemon juice and keep the mixture aside.

|-
| 08:38
| Next, mix the malted ragi flour and bengal gram flour in a bowl.

|-
| 08:44
| Add lukewarm water and prepare a dough.

|-
| 08:48
| Now roll out round shaped parathas.

|-
| 08:51
| Cook the parathas on both sides on an iron pan.

|-
| 08:56
| Place the paratha on a plate and add the moong mix in between the paratha.

|-
| 09:02
| Now roll them into a wrap and serve.

|-
| 09:05
| This recipe is rich in protein

|-
| 09:07
| and good fats.

|-
| 09:10
| It is also a source of calcium,

|-
| 09:12
| iron,

folate,

|-
| 09:14
| magnesium

and zinc.

|-
| 09:16
| Apart from the millets mentioned here, you can use other millets and grains.

|-
| 09:22
| For example: Sorghum,

|-
| 09:24
| kodo millet,

broken wheat

|-
| 09:26
| or whole wheat.

|-
| 09:28
| Likewise, you can use other sprouts as well.

|-
| 09:32
| For example:

sprouted chickpeas,

|-
| 09:35
| sprouted green peas or

|-
| 09:37
| sprouted moth beans.

|-
| 09:39
| Besides the seeds mentioned, you can also use other locally available seeds.

|-
| 09:46
| For example:

sesame seeds,

|-
| 09:48
| pumpkin seeds,

|-
| 09:50
| flax seeds

and Garden cress seeds.

|-
| 09:53
| Include all these recipes for a healthy pregnancy and good health of the baby.

|-
| 10:00
| This brings us to the end of this tutorial.

Thank you for joining.

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-| Welcome to the Spoken Tutorial on vegetarian recipes for pregnant women.
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Health-and-Nutrition/C2/Vegetarian-recipes-for-pregnant-women/English-timed - Revision history

Bellatony911 at 18:25, 27 August 2020

Bellatony911: Created page with "{|border=1 | Time |Narration |- | 00:00 | Welcome to the Spoken Tutorial on vegetarian recipes for pregnant women. |- | 00:07 | In this tu..."