Difference between revisions of "Health-and-Nutrition/C2/Vegetarian-recipes-for-adolescents/English"
(One intermediate revision by the same user not shown) | |||
Line 13: | Line 13: | ||
*Importance of nutrition during adolescence and | *Importance of nutrition during adolescence and | ||
|- | |- | ||
− | |Image: | + | |Image: Collage of vegetarian recipes |
− | + | ||
− | + | ||
− | + | ||
− | + | ||
| | | | ||
* How to prepare vegetarian recipes for adolescents such as: | * How to prepare vegetarian recipes for adolescents such as: | ||
Line 34: | Line 31: | ||
*10 to 19 year old individuals are considered as adolescents | *10 to 19 year old individuals are considered as adolescents | ||
|- | |- | ||
− | |Image:Increase in height and weight | + | |Image:Increase in height and weight |
+ | |||
Image:Development of breasts | Image:Development of breasts | ||
+ | |||
Image:Brain development | Image:Brain development | ||
+ | |||
Image:Adolescent with friends | Image:Adolescent with friends | ||
+ | |||
|During this period there are: | |During this period there are: | ||
*Physical | *Physical | ||
Line 61: | Line 62: | ||
**pregnancy | **pregnancy | ||
|- | |- | ||
− | | Image: | + | | Image:A girl in stress |
| | | | ||
* During this period adolescents may also go through emotional changes such as- | * During this period adolescents may also go through emotional changes such as- | ||
Line 68: | Line 69: | ||
**mood changes | **mood changes | ||
|- | |- | ||
− | |Image:Adolescent girl with friends | + | |Image:Adolescent girl eating with friends |
Image: A girl refusing food | Image: A girl refusing food | ||
| | | | ||
Line 81: | Line 82: | ||
|- | |- | ||
|Image:Icon for energy with 2000-2400 | |Image:Icon for energy with 2000-2400 | ||
− | Image:Icon for protein with 40-55 | + | Image:Icon for protein with 40-55 |
| | | | ||
* An adolescent female requires- | * An adolescent female requires- | ||
Line 87: | Line 88: | ||
**40-55 grams of protein per day | **40-55 grams of protein per day | ||
|- | |- | ||
− | |Image:Collage of vegetarian recipes | + | |Image:Collage of vegetarian recipes |
|Let us look at some healthy vegetarian recipes for adolescents | |Let us look at some healthy vegetarian recipes for adolescents | ||
|- | |- | ||
Line 144: | Line 145: | ||
Image:Soybeans in strainer | Image:Soybeans in strainer | ||
− | Video: Washing soybeans | + | Video: Washing of soybeans |
|To begin, we will first sprout the soybeans | |To begin, we will first sprout the soybeans | ||
Line 189: | Line 190: | ||
|Image:Grounded Soybeans, bengal gram, in a bowl | |Image:Grounded Soybeans, bengal gram, in a bowl | ||
− | Image:Beetroot | + | Image:Beetroot with grater |
Image:Beetroot and peas in the bowl | Image:Beetroot and peas in the bowl | ||
Line 205: | Line 206: | ||
|Image:Cutlets | |Image:Cutlets | ||
− | Image:Cutlets in sesame seeds | + | Image: Cutlets in sesame seeds |
− | Video:Coating of cutlets in sesame seeds | + | Video: Coating of cutlets in sesame seeds |
− | Image:Cutlets coated with sesame seeds | + | Image: Cutlets coated with sesame seeds |
− | Image:Cutlet on a pan | + | Image: Cutlet on a pan |
− | Image:Soybean cutlet on a plate | + | Image: Soybean cutlet on a plate |
| | | | ||
*Then make small round cutlets of it | *Then make small round cutlets of it | ||
Line 233: | Line 234: | ||
|Let us move on to our next recipe which is Sorghum and Tomato cheela | |Let us move on to our next recipe which is Sorghum and Tomato cheela | ||
|- | |- | ||
− | |Image:Sorghum | + | |Image: Sprouted Sorghum |
Image:Gram flour | Image:Gram flour | ||
Line 278: | Line 279: | ||
GIF:Calendar showing 2 days | GIF:Calendar showing 2 days | ||
− | + | Video:Roasting of Sorghum on pan | |
Image:Collage of stone grinder and mixer | Image:Collage of stone grinder and mixer | ||
Line 292: | Line 293: | ||
*Next, make a powder of it using a stone grinder or a mixer | *Next, make a powder of it using a stone grinder or a mixer | ||
|- | |- | ||
− | |Image: Sorghum powder and gram flour | + | |Image: Sorghum powder and gram flour in a bowl |
− | Collage of ingredients in the bowl | + | Image: Collage of ingredients in the bowl |
− | Image: | + | Image:Dry ingredients |
− | Image: | + | Image: Batter of cheela |
− | + | ||
− | + | ||
− | + | ||
− | + | ||
− | + | ||
− | + | ||
− | + | ||
− | + | ||
|Now, let us begin with the recipe: | |Now, let us begin with the recipe: | ||
Line 644: | Line 637: | ||
*½ teaspoon Carom seeds | *½ teaspoon Carom seeds | ||
|- | |- | ||
− | |Image:Flax seeds | + | |Image:Flax seeds powder |
Image:Dry mango powder | Image:Dry mango powder | ||
− | Image: | + | Image:Coriander powder |
Image:Red chilli powder | Image:Red chilli powder | ||
Line 665: | Line 658: | ||
*Salt to taste | *Salt to taste | ||
*2 teaspoon Oil | *2 teaspoon Oil | ||
+ | |||
|- | |- | ||
|Image:Roasted Bengal gram powder | |Image:Roasted Bengal gram powder | ||
− | |||
− | |||
Video:Stirring of bengal gram | Video:Stirring of bengal gram | ||
Line 690: | Line 682: | ||
Image:Spices in bengal gram powder | Image:Spices in bengal gram powder | ||
− | Image: | + | Image:Binded filling |
|Now to prepare the filling | |Now to prepare the filling | ||
Line 716: | Line 708: | ||
*Now divide the dough into balls | *Now divide the dough into balls | ||
|- | |- | ||
− | |Image:Rolled dough with filling in center | + | |Image:Flat Rolled dough |
+ | |||
+ | Image: Flat rolled dough with filling in center | ||
Video:Folding the filling in dough | Video:Folding the filling in dough | ||
Line 724: | Line 718: | ||
Image:Rolled paratha | Image:Rolled paratha | ||
− | Image:Paratha on pan | + | Image: Paratha on pan |
Image:Stuffed paratha on a plate | Image:Stuffed paratha on a plate | ||
Line 743: | Line 737: | ||
**Sprouted boiled Green gram | **Sprouted boiled Green gram | ||
|- | |- | ||
− | |Image:Paratha with chutney | + | |Image: Paratha with chutney |
|The paratha can be served with sesame seed chutney | |The paratha can be served with sesame seed chutney | ||
|- | |- | ||
Line 762: | Line 756: | ||
*3-5 pieces of Tamarind | *3-5 pieces of Tamarind | ||
|- | |- | ||
− | |Image: | + | |Image: DriedRed chilli |
Image:Garlic pods | Image:Garlic pods | ||
Line 780: | Line 774: | ||
|- | |- | ||
|Image:Oil in a pan | |Image:Oil in a pan | ||
− | |||
− | |||
Image:Roasted dry ingredients | Image:Roasted dry ingredients | ||
− | Image:Ingredients in a | + | Image:Ingredients in a grinder with tamarind |
Image:Collage of mixer and grinder | Image:Collage of mixer and grinder | ||
− | Image: | + | Image:Grounded ingredients |
− | Image: | + | Image:Water in the chutney |
Image:Thick paste consistency | Image:Thick paste consistency |
Latest revision as of 11:36, 8 August 2019
|
|
Title Slide |
|
Image:Adolescent period
Image:Adolescent girl surrounded by healthy food |
In this tutorial we will learn-
|
Image: Collage of vegetarian recipes |
|
Image:Transition during adolescence
Image:10-year and 19-year old girl |
First, let us understand what is the period of adolescence?
|
Image:Increase in height and weight
Image:Development of breasts Image:Brain development Image:Adolescent with friends |
During this period there are:
|
Image:Adolescent girl with healthy food | Now, let us look at the reasons for increased nutritional requirements during adolescence |
Image:Increase in height
Image: Weighing scale |
|
Image:A sick girl
Image:A pregnant girl |
|
Image:A girl in stress |
|
Image:Adolescent girl eating with friends
Image: A girl refusing food |
|
Image:Adolescent girls surrounded by healthy food |
|
Image:Icon for energy with 2000-2400
Image:Icon for protein with 40-55 |
|
Image:Collage of vegetarian recipes | Let us look at some healthy vegetarian recipes for adolescents |
Image:Measuring cup |
|
Image:Soybean cutlet | Our first recipe is Soybean cutlet: |
Image:Soybeans
Image:Split bengal gram Image:Beetroot Image:Boiled peas Image: Peanut powder Image: Gram flour |
For preparing this you will need:
|
Image:Coriander powder
Image:Red chilli powder Image:Dry mango powder Image:Salt Image:Drumstick leaves powder Image:Sesame seeds Image:Oil |
|
Image:Soybeans soaked in water
Image:Soybeans in strainer Video: Washing of soybeans |
To begin, we will first sprout the soybeans
|
Image:Sprouted soybeans
GIF:3-4 days on a calendar |
|
Image:Split bengal gram in water
Image:Split bengal gram in a strainer Image:Soybeans and split bengal gram in pressure cooker Image:Water in pressure cooker along with soybean and split bengal gram Image:Pressure cooker with whistle Image:Blend soybeans and split bengal gram |
|
Image:Drumstick leaves powder
Image:Drumstick leaves Image:Collage of mixer and grinder |
Now to make the drumstick leaves powder:
|
Image:Grounded Soybeans, bengal gram, in a bowl
Image:Beetroot with grater Image:Beetroot and peas in the bowl Image:Mixture with spices, peanut powder, gram flour Image:Mixed cutlet mixture |
To prepare the cutlet mixture-
|
Image:Cutlets
Image: Cutlets in sesame seeds Video: Coating of cutlets in sesame seeds Image: Cutlets coated with sesame seeds Image: Cutlet on a pan Image: Soybean cutlet on a plate |
|
Image:Collage of nutrient functions | This recipe is rich in:
|
Image:Sorghum and tomato cheela | Let us move on to our next recipe which is Sorghum and Tomato cheela |
Image: Sprouted Sorghum
Image:Gram flour Image:Drumstick leaves powder |
For this recipe you will require:
|
Image:Tomato and onion
Image:Curd Image:Red chilli powder Image:Coriander powder Image:Turmeric powder Image: Salt Image: Oil |
|
Image:Drumstick leaves powder |
|
Image:Sprouted Sorghum and Sorghum powder | First we will prepare the Sorghum powder using sprouted Sorghum |
Image:Sorghum in sunlight
GIF:Calendar showing 2 days Video:Roasting of Sorghum on pan Image:Collage of stone grinder and mixer Image:Sorghum in mixer Image:Sorghum powder in mixer Image:Sorghum powder |
|
Image: Sorghum powder and gram flour in a bowl
Image: Collage of ingredients in the bowl Image:Dry ingredients Image: Batter of cheela |
Now, let us begin with the recipe:
|
Image:Oil on pan
Image:Cheela on pan Image:Cooked cheela on pan Image:Cheela on a plate |
|
Image: Collage of nutrient functions | Sorghum is a good source of:
|
Image:Finger millet flour
Image:Pearl millet powder Image:Amaranth powder |
|
Image:Cheela and chutney
Image:Collage of chutneys, pickles and curd |
Cheela can be eaten with:
|
Image:Collage of Vitamin C rich fruits
GIF:Absorption of iron in intestine in presence of vitamin C rich foods |
Gooseberries, Lemons, Tomatoes, Guava, Oranges are good sources of Vitamin C
|
Image:Girl with abdominal pain |
Iron requirements are higher in adolescent females as compared to males
|
Image:Peanut curry | Let us move on to our next recipe which is Peanut curry |
Image:Peanuts
Image:Ridge gourd Image:Onions Image:Tomato Image:Fresh coconut pieces |
To prepare this recipe you will need:
|
Image:Ginger garlic paste
Image:Red chilli powder Image:Coriander powder Image:Turmeric powder Image:Cumin seeds Image:Salt Image:Oil |
|
Image:Peanuts in water
Image:Peanuts in Pressure cooker Image:Pressure cooker with whistle Image:Onion, tomatoes and coconut in grinder Image:Ground paste og onion, tomato and coconut |
Procedure:
|
Image:Cumin seeds in oil
Image:Ginger garlic paste in cooking pot Image:Ground paste in pot Image:Ridge gourd in the ground paste Image:Spices in the ground paste Image:Peanuts in the curry Image:Water in the peanut curry Image:Peanut curry in a bowl |
|
Image: Collage of White chickpeas, whole bengal gram, kidney beans, cashew nuts |
|
Image:Pumpkin
Image:Snake gourd Image:Brinjal Image:Capsicum |
And if ridge gourd is not available then you may use:
|
Image:Peanuts
Image:Fat droplets Image:Collage of nutrient functions |
Peanuts contain good quality fats
|
Image:Collage of Nuts, oil seeds and legumes
Image:Birth defects |
|
Image:Millet vegetable khichdi | Next we will learn the recipe for Pearl millet and Sorghum vegetable khichdi |
Image: Collage of Amaranth, Kodo millet, Finger millet, Foxtail millet |
|
Image:Pearl millet
Image:Sorghum Image:Green gram Image:Peanuts |
Ingredients required for this recipe are:
|
Image:Mix vegetables
Image:Onion |
|
Image:Cumin seeds
Image:Curry leaves powder Image:Red chilli powder Image:Turmeric powder Image:Salt Image:Oil and ghee |
|
Image: Leaves powder | Please note that the procedure for leaves powder has been explained earlier in the same tutorial |
Image:Pearl Millet soaked in water
Image:Sorghum soaked in water Image:Oil in a pressure cooker Image:Cumin seeds and onion in oil Image:Vegetables in cooker Image:Vegetables and spices in cooker
|
Procedure:
|
Video:Sauteing of vegetables
Image:Pearl millet,sorghum and green gram in cooker Image:Water in cooker Image:Cooker with whistle GIF: Clock showing 15 minutes Image:Millet vegetable khichdi in a bowl |
|
Image:Collage of nutrient functions |
|
Image:Stuffed paratha and chutney | Now we come to our last recipe which is stuffed paratha with Sesame seed chutney |
Image:Whole wheat flour
Image:Bengal gram and onion Image:Carom seeds |
To prepare this recipe you will require:
|
Image:Flax seeds powder
Image:Dry mango powder Image:Coriander powder Image:Red chilli powder Image:lemon Image:Salt Image:Oil |
|
Image:Roasted Bengal gram powder
Video:Stirring of bengal gram Image:Roasted bengal gram on a plate Image:Collage of Mixer and grinder Image:Powdered roasted bengal gram |
First we will see how to make roasted bengal gram powder:
|
Image:Bengal gram powder
Image:Bengal gram powder, chopped onions in a bowl Image:Spices in bengal gram powder Image:Binded filling |
Now to prepare the filling
|
Image:Whole wheat flour in a bowl
Image:Flax seeds, salt and carom seeds in flour Image:Adding water in flour Image:Kneaded soft dough Image:Dough balls |
Let us see how to prepare the paratha
|
Image:Flat Rolled dough
Image: Flat rolled dough with filling in center Video:Folding the filling in dough Image:Enfolded dough with filling Image:Rolled paratha Image: Paratha on pan Image:Stuffed paratha on a plate |
|
Image:Boiled split bengal gram
Image:Sprouted boiled green gram |
|
Image: Paratha with chutney | The paratha can be served with sesame seed chutney |
Image:Sesame chutney
Image:Sesame seeds Image:Split bengal gram Image:Coconut pieces Image:Tamarind |
For preparing Sesame seed chutney you will need:
|
Image: DriedRed chilli
Image:Garlic pods Image:Cumin seeds Image:Salt Image:Oil |
|
Image:Oil in a pan
Image:Roasted dry ingredients Image:Ingredients in a grinder with tamarind Image:Collage of mixer and grinder Image:Grounded ingredients Image:Water in the chutney Image:Thick paste consistency Image:Sesame seed Chutney |
Procedure:
|
Image:Collage of nutrients
|
This recipe is rich in:
|
Image:Skeletal and muscular development
Image:Osteoporosis in women |
|
Image:Collage of vegetarian recipes |
|
Acknowledgment Slide | This brings us to the end of this tutorial on vegetarian recipes for adolescents.
Thanks for joining |