Difference between revisions of "Health-and-Nutrition/C2/Vegetarian-recipes-for-lactating-mothers/English"
Suryas.mona (Talk | contribs) |
Bellatony911 (Talk | contribs) |
||
Line 214: | Line 214: | ||
Image: Mixed sprouts chilla | Image: Mixed sprouts chilla | ||
− | | After learning all that is important for lactating mother | + | | After learning all that is important for lactating mother - |
− | The first recipe is - Mixed sprouts chilla | + | we will start with the preparation of recipes. |
+ | |||
+ | *The first recipe is - Mixed sprouts chilla | ||
|- | |- | ||
Line 294: | Line 296: | ||
+ | Please note - | ||
− | + | Moth beans may take longer time to germinate compared to green gram and bengal gram. | |
So, plan your recipe accordingly | So, plan your recipe accordingly | ||
Line 573: | Line 576: | ||
*Using little water make a dough out of it | *Using little water make a dough out of it | ||
*Divide the dough into 4 portions and shape it into cutlets | *Divide the dough into 4 portions and shape it into cutlets | ||
− | *Heat a | + | *Heat a pan, add some oil |
*Cook each cutlet on it, till they turn golden brown on both sides | *Cook each cutlet on it, till they turn golden brown on both sides | ||
*Peanut cutlets are ready | *Peanut cutlets are ready | ||
Line 844: | Line 847: | ||
*'''Calcium''' | *'''Calcium''' | ||
*Iron | *Iron | ||
− | *'''Omega 3''' | + | *'''Omega 3 Fatty acid''' |
Fenugreek sprouts are excellent '''galactogogues''' | Fenugreek sprouts are excellent '''galactogogues''' | ||
Line 863: | Line 866: | ||
|Acknowledgment slide | |Acknowledgment slide | ||
− | |This brings us to the end of this tutorial on | + | |This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers. |
Thanks for joining | Thanks for joining | ||
|- | |- | ||
|} | |} |
Latest revision as of 16:58, 10 August 2019
|
|
Title slide | Welcome to Spoken tutorial on Vegetarian recipes for Lactating mothers. |
Image: Lactation
Collage: Vegetarian recipes 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:
|
Image: Lactating mother
Image: Lactation Image: Growing infant Image: Healthy mother |
During lactation, a mother requires additional amount of nutrition -
|
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 -
|
Image: Iodine
Image: Vitamin D Image: Thyroid Image: Nervous system |
Additionally-
Because, Iodine helps -
|
Image: Salt | Hence it is recommended -
To include iodized salt daily to prevent iodine deficiency |
Image: Women sun bathing
Image: Healthy bones Image: Calcium absorption Image: Sun Image: Clock showing minutes |
Similarly, Vitamin D is essential for -
The best way to obtain vitamin D is - exposure to sunlight between 11.00am to 3.00pm for 15 to 20 minutes. |
Image: Women eating
Collage: Vegetables Image: Immunity Gif: Immunity Image: Women with vegetables |
After essential nutrients, we will now discuss about mother’s diet.
It is highly recommended to include different vegetables daily -
|
Collage: Vegetables
Image: Caspsicum Image: Spinach Image: Cabbage Image: Cauliflower Image: Amaranth |
Although all types of vegetables should be eaten, over here we will discuss a few only such as -
|
Image: Pumpkin
Image: Carrot Image: Fenugreek leaves Image: Brinjal |
|
Collage: Galactogogues
Collage: Milk extraction and galactogogues Image: Mother eating Image: Garlic Image: Methi leaves and seeds Image: Fennel Image : Garden cress seeds |
Besides vegetables, we will learn about Galactogogues -
Mother can get it from diet by including -
|
Image: Drumstick leaves
Image: Dill leaves Image: Carom seeds |
|
Image: Mother drinking water
Image: Boiled and cooled water |
Other than vegetables and Galactogogues -
|
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.
|
Image: Mixed sprouts
Image: Chilli Image: Garlic Image: Onion |
To make this chilla, we will need -
|
Image: Gram flour
Image: Curd Image: Salt |
|
Image: Curry leaves powder
Image: Garden cress seeds Image: Ghee |
|
Video: Roasting garden cress seeds
Image: Seeds in jar Image: Powder Image: Powder in cup |
To prepare garden cress seeds powder:
|
Image: Whole dals
Image: Soaked whole dals Image: Drain Whole dal Image: Dals tied in a cloth Image: Sprouts |
To make sprouts -
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
|
Image: Pan with ghee
Video: Spreading cheela Image: Cheela on pan Image: Cooking cheela Image: Sprouts cheela |
After all this preparation is done -
|
Image: Whole dals
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 -
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 -
|
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
|
Image: Garlic
Image: Red chilli Image: Soaked tamarind Image: Salt Image: Oil |
|
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 |
|
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 :
|
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 -
|
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 -
|
Image: Palak
Image: Fenugreek leaves Image: Coriander Image: Red chilli powder Image: Salt |
|
Image: Seeds powder
Image: Flax seeds, sesame seeds Image: Lemon Image: Oil |
|
Video: Roast peanuts
Video: Rubbing peanuts Image: Peanut powder |
To make peanut 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 |
|
Image: lemon pickle or amla chutney |
|
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 -
|
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 -
|
Image: Salt Image: Drumstick leaves powder Image: Red chilli powder |
|
Image: Oil Image: Mustard seeds Image: Sesame seeds Image: Oil |
|
Image: Bowl with flour Image: Spices Image: Mix well Image: Adding water Image: Oil Image: Shaping into cylindrical roll |
|
Image: Steam roll in steamer |
|
Image: Cool the rolls
Image: Heat oil in pan Image: Mustard Image: Cumin Image: Sesame Image: Muthiya pieces Image: Saute Image:Final muthiya |
|
Image: Jowar flour
Image: Ragi flour |
In case pearl millet is not available, you can also use
|
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 -
|
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 -
|
Image: Chilli powder
Image: Turmeric powder Image: Lemon juice Image: Mustard and cumin seeds Image: Oil |
|
Image: Soaked methi
Image: Drained methi Image: Methi tied in a cloth |
To make Fenugreek seed sprouts:
|
Image: Pan with oil
Image: Mustard and cumin Image: Onion Image: Translucent onion Image: Tomato Image: Tomato cooked |
To make the recipe:
|
Image: Spices
Image: Fenugreek sprouts Image: Water Image: Close and cook Image: Add lemon juice Image: Final curry |
|
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 -
Fenugreek 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 -
|
Acknowledgment slide | This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers.
Thanks for joining |