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Misbah at 04:44, 6 July 2021

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Misbah: Created page with "{|border=1 |Visual Cue |Narration |- | Title slide | Welcome to the '''spoken tutorial''' on''' vitamin C''' rich cooked recipes. |- | Ima..."

2021-07-06T04:42:40Z

Created page with "{|border=1 |<center>Visual Cue</center> |<center>Narration</center> |- | Title slide | Welcome to the '''spoken tutorial''' on''' vitamin C''' rich cooked recipes. |- | Ima..."

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

|-
| Title slide

| Welcome to the '''spoken tutorial''' on''' vitamin C''' rich cooked recipes.

|-
| Image: Collage of recipes

Image: Collage of ways to prevent loss

| In this tutorial, we will learn about:
Ways to avoid the loss of '''vitamin C''' from food.
Preparation of some '''vitamin C''' rich cooked recipes.

|-
| Image: Vitamin C symbol and its functions collage

Image: Symbol of''' vitamin C'''

| We will first understand what is '''vitamin C''' and its role in the body.

'''Vitamin C '''is an important water soluble '''vitamin'''.

|-
| Image: Healing of wounds and healthy skin

Image: Fighting infections

GIF: Enhancing absorption of '''iron '''in body

| It is required for various functions in the body.</span>

For example: Healing wounds and maintaining healthy skin.

It also helps in fighting infections and other diseases.

Additionally, '''vitamin C''' enhances the absorption of '''iron''' in the body.

|-
| Image: Collage of food sources''' of vitamin C'''

Image: Collage of gooseberry, guava and citrus fruits

Image: Collage of '''vitamin C''' rich vegetables

| Hence, adequate intake of''' vitamin C '''rich food in our daily diet is essential.

Gooseberries, guavas and citrus fruits are excellent sources of''' vitamin C'''.

Green leafy vegetables and rest of the vegetables.

|-
| Image: Collage of ways to avoid loss of Vitamin C

| I will now tell you ways to avoid loss of '''vitamin C''' from food.

|-
| Image: Boiling

Image: Cooking on high flame

Image: Cooking in excess water

Image: Discarding water

| It is to be noted that '''vitamin C''' is sensitive to heat and water.

Cooking at high temperatures will destroy some amount of '''vitamin C''' in the food.

Cooking in excess water and throwing that water causes a loss too.

|-
| Collage of points while cooking vitamin C rich food

| Thus, some points should be remembered while cooking '''vitamin C '''rich food.

|-
| Image: Cooking on high flame with cross mark

Image: Cooking in minimum water with tick mark

Image: Discarding water with cross mark

Image: Cross mark with heating of food repetitively

| Do not overcook the food.

Cook in minimum amounts of water.

Do not discard the water after cooking.

Avoid repetitive heating of food.

|-
| Image: Steaming or sauteing vegetables instead of boiling

| Steam or saute the vegetables instead of boiling them.

However, if boiling is required then use the water for some other preparation.

Do not throw it away.

You may use the water for kneading a dough.

You can also add it in curries and soups.

|-
| Image: Collage of recipes

Image: Sauteed guava

| Let us now look at the preparation of some''' vitamin C''' rich recipes.

Our first recipe is stir fry guava.

|-
| Image: Guava

Image: Lemon

Image: Cumin seeds

Image: Red chilli powder

Image: Coriander powder

Image: curry leaves powder

Image: Ghee and oil

| To prepare this recipe, you need:

1. 150 grams or 1 semi ripe guava

2. ½ lemon

3. ½ teaspoon cumin seeds

4. ¼ teaspoon red chilli powder

5. ¼ teaspoon coriander powder

6. 2-3 curry leaves

7. 1 teaspoon oil or ghee

|-
| Image: Salt

| Use salt as per your taste.

|-
| Image: Guava pieces

Image: Cumin seeds and curry leaves in oil

Image: Adding chopped guava

Image: Adding spices

Image: Mixing of the ingredients

| Procedure:

Wash the guava and cut it into small pieces.

Heat oil in a pan.

Add cumin seeds and curry leaves.

When they start to crackle, add the chopped guava pieces.

Add red chilli powder, coriander powder and salt.

|-
| Image: Squeezing lemon juice on top

Image: Guava sabzi

| Mix everything well and saute for 2-3 minutes on medium flame.

Switch off the flame and squeeze some lemon juice.

Sauteed guava is ready.

|-
| Image: Guava sabzi with vitamin C content to be edited

| One bowl of this recipe will give around 300 milligrams of '''vitamin C'''.

|-
| Our next recipe is drumstick curry.

|-
| Image: Drumsticks

Image: Tomatoes

Image: Onions

Image: Cumin seeds

Image: Ginger garlic paste

| For this recipe you need:

1. 75 grams or 2 drumsticks

2. 2 tomatoes

3. ½ onion

4. ½ teaspoon ginger garlic paste

5. ¼ teaspoon cumin seeds

|-
| Image: red chili powder

Image: Coriander powder

Image: turmeric powder

| The spices needed are:

1. ¼ teaspoon red chili powder

2. ¼ teaspoon coriander powder

3. ¼ teaspoon turmeric powder

|-
| Image: Oil , ghee and salt

| You will also require 2 teaspoon of oil or ghee and salt to taste.

|-
| Image: Peeled drumsticks

Image: Drumstick pieces

Image: Steaming of drumsticks

Image: Water in a vessel

Image: Stand in a vessel

Image: Plater on the stand

Image: Steaming of drumsticks

| Procedure:

Wash the drumsticks thoroughly.

Remove the peel and cut it into pieces.

Steam the drumsticks in a steamer.

If you do not have a steamer, fill one fourth of a cooking pot with water.

Place a stand in it and keep a plate of drumsticks on the stand.

Cover the pot and steam on medium flame for 10 minutes.

|-
| Image: Onion and tomatoes in a mixer

Image: Onion and tomato paste

Image: Cumin seeds and ginger garlic paste

Image: Onion and tomato paste in pan

Image: Adding spices

Image: Mixing the spices and cooking

| Meanwhile, grind onion and tomatoes in a mixer to make a smooth paste.

Heat oil in a pan and add cumin seeds and ginger garlic paste.

Once they start to crackle, add the onion tomato paste to it and stir it well.

Then, add red chili powder, turmeric powder, coriander powder and salt.

Cook for 3 to 5 minutes.

|-
| Image: Add drumstick curry

Image: Cook drumstick in curry

Image: Drumstick curry

| Next add the steamed drumstick pieces.

Add ¼ cup of water and cover the pan.

Cook for 2 minutes on medium flame.

Drumstick curry is ready.

|-
| One bowl of this recipe gives about 140milligrams of '''vitamin C'''.

|-
| The third recipe is amaranth leaves curry.

|-
| Image: Amaranth leaves

Image: Grated gooseberry

Imaged: Roasted gram flour

Image: Onion

Image: Tomato

| Ingredients required to prepare this recipe are:

1. 60 grams or ¼ bundle of red amaranth leaves

2. 1 teaspoon grated gooseberry

3. ½ cup roasted gram flour

4. 1 small onion

5. 2 small tomatoes

|-
| Image: Ginger garlic paste

Image: green chili

Image: Coriander leaves

| Other ingredients required are:

1. ½ teaspoon ginger garlic paste

2. 1 green chili

3. ¼ cup coriander leaves

|-
| Image: red chili powder

Image: Coriander powder

Image: turmeric powder

| The spices needed are:

1. ½ teaspoon red chili powder

2. ½ teaspoon coriander powder

3. ¼ teaspoon turmeric powder

|-
| Image: salt, ghee and oil

| You also need salt to taste and 1 tablespoon of ghee or oil.

|-
| Image: Chopped amaranth leaves

Image: Adding of spices

Image: Added ginger garlic paste

Image: Adding roasted gram flour

Image: Mixing everything

| Procedure:

Wash the amaranth leaves thoroughly and chop them.

Take the chopped amaranth leaves in a bowl.

Add salt, red chilli powder, chopped green chilly and grated gooseberry.

Then add ginger garlic paste and roasted gram flour.

Mix everything well.

If required, you can add 1 to 2 tablespoon of water to bind the mixture.

|-
| Image: Steamed rolls

Image: Cutting of rolls

Image: Tomato paste

| Make long rolls of this mixture.

Steam the rolls on medium flame for 10-15 minutes.

The procedure for steaming has been explained earlier in this tutorial.

After steaming, keep the rolls aside and let them cool.

Cut the rolls into medium slices.

Meanwhile, grind the tomatoes in the mixer to make a smooth puree.

|-
| Image: Sauteing onions

Image: Adding spices

Image: Adding of tomato puree

Image: Adding of sliced amaranth rolls

Image: Garnish with coriander leaves

| Next, heat oil or ghee in a pan.

Add chopped onions and saute it.

Add turmeric powder, red chilli powder and coriander powder.

Mix well and then add the tomato puree.

Let it cook on low flame for 3 to 5 minutes.

Add the slices of amaranth leaves rolls and mix well.

Cover the lid and cook for 1-2 minutes and switch off the flame.

|-
| Image: Red amaranth leaves curry

| Garnish with washed and chopped coriander leaves.

One bowl of this recipe gives about 98 milligrams of '''vitamin C'''.

|-
| Image; Raw mango and split bengal gram
| The last recipe is raw mango and split bengal gram chutney.

|-
| Image: Split bengal gram

Image: raw mango

Image: half tomato

Image: grated gooseberry

Image: green chilly

Image: coriander leaves

Image: Mustard seeds

| For this recipe, you need:

1. 3 tablespoons of split bengal gram

2. ½ or 60 grams of raw mango

3. ½ tomato

4. 1 teaspoon grated gooseberry

5. 1 green chilly

6. ¼ cup or a handful of coriander leaves

7. ¼ teaspoon mustard seeds

|-
| Image: salt

Image: oil

| You will also need 1 tablespoon of oil or ghee.

Use salt according to your taste.

|-
| Image: Soaked split bengal gram

Image: Coarse paste in a mixer

Image: Mustard seeds in a pan

Image: Adding of paste in the pan

| Procedure:

Wash and soak the split bengal gram in water for 4-6 hours.

Then grind it along with green chilly coarsely in a mixer or a stone grinder.

Next, heat oil or ghee in a pan and add mustard seeds.

Once they start to crackle, add the coarse paste.

|-
| Image: Cooking on medium flame

Image: adding grated mango and goose berry

Image: adding tomatoes and coriander leaves

Image: mixing well

Image: Have with meals

| Mix it well and let it cook on medium flame for 2-3 minutes.

Switch off the flame and remove it in a bowl.

Add grated raw mango and gooseberry to it.

Then add chopped tomatoes along with washed and chopped coriander leaves.

You can have this along with your meals.

|-
| Image: Vitamin c content of the recipe

Image: Collage of raw food items

| 2 tablespoons of this recipe will give about 40 milligrams of '''vitamin C.'''

|-
| Image: Collage of '''vitamin C''' rich food sources

Image: Collage of ways to avoid loss of vitamin c from food

| Note that '''vitamin C''' content of all these recipes is based on raw edible portions.

Ensure adequate intake of '''vitamin C '''rich food in your diet for good health.

Also remember the key points to avoid the loss of '''Vitamin C''' from food.

|-
| '''Acknowledgement slide'''
| This brings us to the end of the tutorial.

Thank you for joining.
|-
|}

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 | Image: Steaming or sautéing vegetables instead of boiling
 | Steam or sauté the vegetables instead of boiling them.

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 {|border=1
-|<center>Visual Cue</center>
+|<center>'''Visual Cue'''</center>
-|<center>Narration</center>
+|<center>'''Narration'''</center>
 |-
-| Title slide
+|''' Title slide'''
 | Welcome to the '''spoken tutorial''' on''' vitamin C''' rich cooked recipes.

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 |-
 | Our next recipe is drumstick curry.
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 |-
-| One bowl of this recipe gives about 140milligrams of '''vitamin C'''.
+|Vitamin C content of drumstick curry
 |-
 | The third recipe is amaranth leaves curry.

Health-and-Nutrition/C2/Vitamin-C-rich-cooked-recipes/English - Revision history

Misbah at 08:05, 7 July 2021

Misbah at 08:04, 7 July 2021

Misbah at 08:03, 7 July 2021

Misbah at 04:44, 6 July 2021

Misbah: Created page with "{|border=1 |Visual Cue |Narration |- | Title slide | Welcome to the '''spoken tutorial''' on''' vitamin C''' rich cooked recipes. |- | Ima..."