Difference between revisions of "Health-and-Nutrition/C2/Vitamin-C-rich-uncooked-recipes/English-timed"

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{|border=1
 
{|border=1
 +
 +
| <center>Time</center>
 +
| <center>Narration</center>
 +
 +
|-
 +
| 00:00
 +
| Welcome to the '''spoken tutorial''' on '''vitamin C''' rich uncooked recipes.
 +
 +
|-
 +
| 00:07
 +
| This tutorial is about the preparation of some '''vitamin C'' rich recipes.
 +
 +
|-
 +
| 00:14
 +
| '''Vitamin C'{|border=1
  
 
| <center>Time</center>
 
| <center>Time</center>
Line 15: Line 30:
 
| 00:14
 
| 00:14
 
| '''Vitamin C'' is a water soluble vitamin.
 
| '''Vitamin C'' is a water soluble vitamin.
 +
 +
|-
 +
| 00:18
 +
| It plays a very important role in several body functions.
 +
 +
|-
 +
| 00:23
 +
| It is required for healing of wounds
 +
 +
|-
 +
| 00:26
 +
| and maintaining a healthy skin.
 +
 +
|-
 +
| 00:29
 +
| It helps in fighting infections and other diseases.
 +
 +
|-
 +
| 00:35
 +
| '''Vitamin C''' also enhances the absorption of '''iron''' in the body.
 +
 +
|-
 +
| 00:41
 +
| Deficiency of '''vitamin C'''can result in '''scurvy''',
 +
 +
|-
 +
| 00:45
 +
| fatigue,
 +
 +
low immunity, etc.
 +
 +
|-
 +
| 00:50
 +
| So, adequate intake of '''vitamin C''' rich food in our daily diet is essential.
 +
 +
|-
 +
| 00:57
 +
| '''Vitamin C''' is present in most of the fruits
 +
 +
|-
 +
| 01:01
 +
| and vegetables.
 +
 +
|-
 +
| 01:04
 +
| Citrus fruits and gooseberry are excellent sources of '''vitamin C'''.
 +
 +
|-
 +
| 01:10
 +
| However, it gets easily destroyed by heat.
 +
 +
|-
 +
| 01:15
 +
| For maximum benefit, it is best to take '''vitamin C''' rich food raw.
 +
 +
|-
 +
| 01:21
 +
| In this tutorial, I will teach you some uncooked '''vitamin C''' rich recipes.
 +
 +
|-
 +
| 01:28
 +
| Cooked '''vitamin C''' rich recipes will be explained in another tutorial.
 +
 +
|-
 +
| 01:33
 +
| The first recipe we will see is guava chutney '''(sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages)'''
 +
 +
|-
 +
| 01:37
 +
| To prepare this recipe, you will need:
 +
 +
|-
 +
| 01:41
 +
| 50 grams or 1/2 guava
 +
 +
|-
 +
| 01:45
 +
| ½ cup or a handful of washed coriander leaves
 +
 +
|-
 +
| 01:49
 +
| 3 green chillies
 +
 +
|-
 +
| 01:51
 +
| 1 teaspoon cumin seeds
 +
 +
|-
 +
| 01:54
 +
| ½ lemon
 +
 +
Salt to taste
 +
 +
|-
 +
| 01:58
 +
| Procedure:
 +
 +
Cut the guava into small pieces.
 +
 +
|-
 +
| 02:03
 +
| Grind all the ingredients in the mixer along with the lemon juice.
 +
 +
|-
 +
| 02:08
 +
| You can add a little water to make a smooth paste.
 +
 +
|-
 +
| 02:13
 +
| Guava chutney '''(sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages)''' is ready.
 +
 +
|-
 +
| 02:16
 +
| 1/4 cup of this chutney '''(sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages)''' will have about 110 milligram of '''vitamin C'''.
 +
 +
|-
 +
| 02:23
 +
| This chutney '''(sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages)''' can also be made with other '''vitamin C''' rich fruits.
 +
 +
|-
 +
| 02:28
 +
| For example: gooseberry,
 +
 +
|-
 +
| 02:31
 +
| raw mango,
 +
 +
carvandah,
 +
 +
|-
 +
| 02:33
 +
| raw papaya, etc.
 +
 +
|-
 +
| 02:36
 +
| Our second recipe is raw mango and peanut salad.
 +
 +
|-
 +
| 02:41
 +
| For this, you need:
 +
 +
|-
 +
| 02:43
 +
| 50 grams or 1 small raw mango
 +
 +
|-
 +
| 02:47
 +
| 1 gooseberry
 +
 +
|-
 +
| 02:50
 +
| 1 tomato
 +
 +
¼ cup or a handful of roasted peanuts
 +
 +
|-
 +
| 02:55
 +
| ½ cup or a handful of washed coriander leaves
 +
 +
|-
 +
| 02:59
 +
| 1 lemon
 +
 +
|-
 +
| 03:00
 +
| 1 green chili
 +
|-
 +
| 03:02
 +
| Add salt according to your taste.
 +
 +
|-
 +
| 03:05
 +
| Procedure:
 +
 +
|-
 +
| 03:07
 +
| Wash, peel and de seed the raw mango.
 +
 +
|-
 +
| 03:11
 +
| Finely chop the raw mango, gooseberry and tomato.
 +
 +
|-
 +
| 03:16
 +
| In a bowl, take the chopped raw mango, gooseberry and tomato.
 +
 +
|-
 +
| 03:23
 +
| Add peanuts,
 +
 +
green chili
 +
 +
|-
 +
| 03:25
 +
| red chili powder
 +
 +
and salt.
 +
 +
|-
 +
| 03:29
 +
| Squeeze one lemon into it and mix well.
 +
 +
|-
 +
| 03:33
 +
| Raw mango and peanut salad is ready.
 +
 +
|-
 +
| 03:36
 +
| One bowl of this salad gives approximately 77 milligrams of '''vitamin C'''.
 +
 +
|-
 +
| 03:44
 +
| Our next recipe is baby fenugreek leaves salad.
 +
 +
|-
 +
| 03:48
 +
| For this, you need:
 +
 +
|-
 +
| 03:50
 +
| 75 grams or 3-4 bundles of baby fenugreek leaves
 +
 +
|-
 +
| 03:54
 +
| 1 tablespoon fresh coconut
 +
 +
|-
 +
| 03:57
 +
| 1 tablespoon small yellow lentils
 +
 +
|-
 +
| 04:01
 +
| ½ tomato
 +
 +
1 green chili
 +
 +
|-
 +
| 04:04
 +
| 1/2 lemon
 +
 +
|-
 +
| 04:06
 +
| You also need salt to taste
 +
 +
|-
 +
| 04:08
 +
| Procedure:
 +
 +
Soak small yellow lentils in water overnight.
 +
 +
|-
 +
| 04:14
 +
| Cut 1 inch of roots of the baby fenugreek leaves and discard them.
 +
 +
|-
 +
| 04:19
 +
| Wash the fenugreek leaves thoroughly.
 +
 +
|-
 +
| 04:22
 +
| Place them on a clean cloth.
 +
 +
|-
 +
| 04:25
 +
| This will absorb all the excess water from the leaves.
 +
 +
|-
 +
| 04:29
 +
| Chop the leaves and put them in a bowl.
 +
 +
|-
 +
| 04:33
 +
| Add chopped tomatoes and green chili.
 +
 +
|-
 +
| 04:37
 +
| Then add chopped coconut and soaked small yellow lentils.
 +
 +
|-
 +
| 04:42
 +
| To this add salt and lemon juice.
 +
 +
|-
 +
| 04:46
 +
| Crush it coarsely using a mortar and pestle.
 +
 +
|-
 +
| 04:50
 +
| Baby fenugreek leaves salad is ready.
 +
 +
|-
 +
| 04:53
 +
| One bowl of this salad will give around 70 milligrams of '''vitamin C'''.
 +
 +
|-
 +
| 04:59
 +
| Our next recipe is gooseberry pickle.
 +
 +
|-
 +
| 05:02
 +
| To prepare this, you need:
 +
 +
|-
 +
| 05:05
 +
| 1 gooseberry
 +
 +
2-3 green chillies
 +
 +
|-
 +
| 05:09
 +
| ½ cup or a handful of washed coriander leaves
 +
 +
|-
 +
| 05:13
 +
| 1-2 cloves of garlic
 +
 +
|-
 +
| 05:15
 +
| Salt to taste
 +
 +
|-
 +
| 05:17
 +
|Procedure:
 +
 +
Deseed the gooseberry and chop it.
 +
 +
|-
 +
| 05:22
 +
| Chop the chillies and coriander leaves.
 +
 +
|-
 +
| 05:24
 +
| Add salt.
 +
 +
|-
 +
| 05:26
 +
| Crush all the ingredients coarsely in a mortar and pestle.
 +
 +
|-
 +
| 05:30
 +
| Gooseberry pickle is ready.
 +
 +
|-
 +
| 05:33
 +
| It can be taken 1 to 2 times a day with your meals.
 +
 +
|-
 +
| 05:38
 +
| 2 tablespoon of this pickle has about 88 milligrams of '''vitamin C'''.
 +
 +
|-
 +
| 05:44
 +
| Moving on to our last recipe which is cabbage salad.
 +
 +
|-
 +
| 05:48
 +
| To prepare this salad, you need:
 +
 +
|-
 +
| 05:50
 +
| 100 grams or ¼ cabbage
 +
 +
|-
 +
| 05:53
 +
| ½ tomato
 +
 +
|-
 +
| 05:55
 +
| ½ cup or a handful of washed coriander leaves
 +
 +
|-
 +
| 05:59
 +
| 1 green chili
 +
 +
|-
 +
| 06:01
 +
| 1 lemon
 +
 +
|-
 +
| 06:03
 +
| 1 tablespoon of roasted and crushed peanuts
 +
 +
|-
 +
| 06:07
 +
| You will also need ½ teaspoon dry mango powder
 +
 +
|-
 +
| 06:10
 +
| and salt to taste.
 +
 +
|-
 +
| 06:14
 +
| Procedure:
 +
 +
Shred or chop the cabbage finely.
 +
 +
|-
 +
| 06:18
 +
| Chop the tomato also.
 +
 +
|-
 +
| 06:20
 +
| Take the chopped cabbage, tomato, coriander leaves and green chilly in a bowl.
 +
 +
|-
 +
| 06:28
 +
| Next, add the roasted and crushed peanuts.
 +
 +
|-
 +
| 06:32
 +
| Now, add salt and dry mango powder.
 +
 +
|-
 +
| 06:36
 +
| Mix everything well.
 +
 +
|-
 +
| 06:38
 +
| Squeeze a lemon on top.
 +
 +
|-
 +
| 06:40
 +
| Cabbage salad is ready.
 +
 +
|-
 +
| 06:43
 +
| One bowl of this salad will give about 60 milligrams of '''vitamin C'''.
 +
 +
|-
 +
| 06:48
 +
| All these recipes have a good amount of '''vitamin C'''.
 +
 +
|-
 +
| 06:53
 +
| Try to include '''vitamin C''' rich food in your daily diet for good health.
 +
 +
|-
 +
| 06:58
 +
| This brings us to the end of the tutorial.
 +
 +
Thank you for joining
 +
|-
 +
|}
 +
 +
' is a water soluble vitamin.
  
 
|-
 
|-

Revision as of 11:58, 25 February 2020

Time
Narration
00:00 Welcome to the spoken tutorial on vitamin C rich uncooked recipes.
00:07 This tutorial is about the preparation of some 'vitamin C rich recipes.
00:14 border=1
Time
Narration
00:00 Welcome to the spoken tutorial on vitamin C rich uncooked recipes.
00:07 This tutorial is about the preparation of some 'vitamin C rich recipes.
00:14 'Vitamin C is a water soluble vitamin.
00:18 It plays a very important role in several body functions.
00:23 It is required for healing of wounds
00:26 and maintaining a healthy skin.
00:29 It helps in fighting infections and other diseases.
00:35 Vitamin C also enhances the absorption of iron in the body.
00:41 Deficiency of vitamin Ccan result in scurvy,
00:45 fatigue,

low immunity, etc.

00:50 So, adequate intake of vitamin C rich food in our daily diet is essential.
00:57 Vitamin C is present in most of the fruits
01:01 and vegetables.
01:04 Citrus fruits and gooseberry are excellent sources of vitamin C.
01:10 However, it gets easily destroyed by heat.
01:15 For maximum benefit, it is best to take vitamin C rich food raw.
01:21 In this tutorial, I will teach you some uncooked vitamin C rich recipes.
01:28 Cooked vitamin C rich recipes will be explained in another tutorial.
01:33 The first recipe we will see is guava chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages)
01:37 To prepare this recipe, you will need:
01:41 50 grams or 1/2 guava
01:45 ½ cup or a handful of washed coriander leaves
01:49 3 green chillies
01:51 1 teaspoon cumin seeds
01:54 ½ lemon

Salt to taste

01:58 Procedure:

Cut the guava into small pieces.

02:03 Grind all the ingredients in the mixer along with the lemon juice.
02:08 You can add a little water to make a smooth paste.
02:13 Guava chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages) is ready.
02:16 1/4 cup of this chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages) will have about 110 milligram of vitamin C.
02:23 This chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages) can also be made with other vitamin C rich fruits.
02:28 For example: gooseberry,
02:31 raw mango,

carvandah,

02:33 raw papaya, etc.
02:36 Our second recipe is raw mango and peanut salad.
02:41 For this, you need:
02:43 50 grams or 1 small raw mango
02:47 1 gooseberry
02:50 1 tomato

¼ cup or a handful of roasted peanuts

02:55 ½ cup or a handful of washed coriander leaves
02:59 1 lemon
03:00 1 green chili
03:02 Add salt according to your taste.
03:05 Procedure:
03:07 Wash, peel and de seed the raw mango.
03:11 Finely chop the raw mango, gooseberry and tomato.
03:16 In a bowl, take the chopped raw mango, gooseberry and tomato.
03:23 Add peanuts,

green chili

03:25 red chili powder

and salt.

03:29 Squeeze one lemon into it and mix well.
03:33 Raw mango and peanut salad is ready.
03:36 One bowl of this salad gives approximately 77 milligrams of vitamin C.
03:44 Our next recipe is baby fenugreek leaves salad.
03:48 For this, you need:
03:50 75 grams or 3-4 bundles of baby fenugreek leaves
03:54 1 tablespoon fresh coconut
03:57 1 tablespoon small yellow lentils
04:01 ½ tomato

1 green chili

04:04 1/2 lemon
04:06 You also need salt to taste
04:08 Procedure:

Soak small yellow lentils in water overnight.

04:14 Cut 1 inch of roots of the baby fenugreek leaves and discard them.
04:19 Wash the fenugreek leaves thoroughly.
04:22 Place them on a clean cloth.
04:25 This will absorb all the excess water from the leaves.
04:29 Chop the leaves and put them in a bowl.
04:33 Add chopped tomatoes and green chili.
04:37 Then add chopped coconut and soaked small yellow lentils.
04:42 To this add salt and lemon juice.
04:46 Crush it coarsely using a mortar and pestle.
04:50 Baby fenugreek leaves salad is ready.
04:53 One bowl of this salad will give around 70 milligrams of vitamin C.
04:59 Our next recipe is gooseberry pickle.
05:02 To prepare this, you need:
05:05 1 gooseberry

2-3 green chillies

05:09 ½ cup or a handful of washed coriander leaves
05:13 1-2 cloves of garlic
05:15 Salt to taste
05:17 Procedure:

Deseed the gooseberry and chop it.

05:22 Chop the chillies and coriander leaves.
05:24 Add salt.
05:26 Crush all the ingredients coarsely in a mortar and pestle.
05:30 Gooseberry pickle is ready.
05:33 It can be taken 1 to 2 times a day with your meals.
05:38 2 tablespoon of this pickle has about 88 milligrams of vitamin C.
05:44 Moving on to our last recipe which is cabbage salad.
05:48 To prepare this salad, you need:
05:50 100 grams or ¼ cabbage
05:53 ½ tomato
05:55 ½ cup or a handful of washed coriander leaves
05:59 1 green chili
06:01 1 lemon
06:03 1 tablespoon of roasted and crushed peanuts
06:07 You will also need ½ teaspoon dry mango powder
06:10 and salt to taste.
06:14 Procedure:

Shred or chop the cabbage finely.

06:18 Chop the tomato also.
06:20 Take the chopped cabbage, tomato, coriander leaves and green chilly in a bowl.
06:28 Next, add the roasted and crushed peanuts.
06:32 Now, add salt and dry mango powder.
06:36 Mix everything well.
06:38 Squeeze a lemon on top.
06:40 Cabbage salad is ready.
06:43 One bowl of this salad will give about 60 milligrams of vitamin C.
06:48 All these recipes have a good amount of vitamin C.
06:53 Try to include vitamin C rich food in your daily diet for good health.
06:58 This brings us to the end of the tutorial.

Thank you for joining

' is a water soluble vitamin.

|- | 00:18 | It plays a very important role in several body functions.

|- | 00:23 | It is required for healing of wounds

|- | 00:26 | and maintaining a healthy skin.

|- | 00:29 | It helps in fighting infections and other diseases.

|- | 00:35 | Vitamin C also enhances the absorption of iron in the body.

|- | 00:41 | Deficiency of vitamin Ccan result in scurvy,

|- | 00:45 | fatigue,

low immunity, etc.

|- | 00:50 | So, adequate intake of vitamin C rich food in our daily diet is essential.

|- | 00:57 | Vitamin C is present in most of the fruits

|- | 01:01 | and vegetables.

|- | 01:04 | Citrus fruits and gooseberry are excellent sources of vitamin C.

|- | 01:10 | However, it gets easily destroyed by heat.

|- | 01:15 | For maximum benefit, it is best to take vitamin C rich food raw.

|- | 01:21 | In this tutorial, I will teach you some uncooked vitamin C rich recipes.

|- | 01:28 | Cooked vitamin C rich recipes will be explained in another tutorial.

|- | 01:33 | The first recipe we will see is guava chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages)

|- | 01:37 | To prepare this recipe, you will need:

|- | 01:41 | 50 grams or 1/2 guava

|- | 01:45 | ½ cup or a handful of washed coriander leaves

|- | 01:49 | 3 green chillies

|- | 01:51 | 1 teaspoon cumin seeds

|- | 01:54 | ½ lemon

Salt to taste

|- | 01:58 | Procedure:

Cut the guava into small pieces.

|- | 02:03 | Grind all the ingredients in the mixer along with the lemon juice.

|- | 02:08 | You can add a little water to make a smooth paste.

|- | 02:13 | Guava chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages) is ready.

|- | 02:16 | 1/4 cup of this chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages) will have about 110 milligram of vitamin C.

|- | 02:23 | This chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages) can also be made with other vitamin C rich fruits.

|- | 02:28 | For example: gooseberry,

|- | 02:31 | raw mango,

carvandah,

|- | 02:33 | raw papaya, etc.

|- | 02:36 | Our second recipe is raw mango and peanut salad.

|- | 02:41 | For this, you need:

|- | 02:43 | 50 grams or 1 small raw mango

|- | 02:47 | 1 gooseberry

|- | 02:50 | 1 tomato

¼ cup or a handful of roasted peanuts

|- | 02:55 | ½ cup or a handful of washed coriander leaves

|- | 02:59 | 1 lemon

|- | 03:00 | 1 green chili |- | 03:02 | Add salt according to your taste.

|- | 03:05 | Procedure:

|- | 03:07 | Wash, peel and de seed the raw mango.

|- | 03:11 | Finely chop the raw mango, gooseberry and tomato.

|- | 03:16 | In a bowl, take the chopped raw mango, gooseberry and tomato.

|- | 03:23 | Add peanuts,

green chili

|- | 03:25 | red chili powder

and salt.

|- | 03:29 | Squeeze one lemon into it and mix well.

|- | 03:33 | Raw mango and peanut salad is ready.

|- | 03:36 | One bowl of this salad gives approximately 77 milligrams of vitamin C.

|- | 03:44 | Our next recipe is baby fenugreek leaves salad.

|- | 03:48 | For this, you need:

|- | 03:50 | 75 grams or 3-4 bundles of baby fenugreek leaves

|- | 03:54 | 1 tablespoon fresh coconut

|- | 03:57 | 1 tablespoon small yellow lentils

|- | 04:01 | ½ tomato

1 green chili

|- | 04:04 | 1/2 lemon

|- | 04:06 | You also need salt to taste

|- | 04:08 | Procedure:

Soak small yellow lentils in water overnight.

|- | 04:14 | Cut 1 inch of roots of the baby fenugreek leaves and discard them.

|- | 04:19 | Wash the fenugreek leaves thoroughly.

|- | 04:22 | Place them on a clean cloth.

|- | 04:25 | This will absorb all the excess water from the leaves.

|- | 04:29 | Chop the leaves and put them in a bowl.

|- | 04:33 | Add chopped tomatoes and green chili.

|- | 04:37 | Then add chopped coconut and soaked small yellow lentils.

|- | 04:42 | To this add salt and lemon juice.

|- | 04:46 | Crush it coarsely using a mortar and pestle.

|- | 04:50 | Baby fenugreek leaves salad is ready.

|- | 04:53 | One bowl of this salad will give around 70 milligrams of vitamin C.

|- | 04:59 | Our next recipe is gooseberry pickle.

|- | 05:02 | To prepare this, you need:

|- | 05:05 | 1 gooseberry

2-3 green chillies

|- | 05:09 | ½ cup or a handful of washed coriander leaves

|- | 05:13 | 1-2 cloves of garlic

|- | 05:15 | Salt to taste

|- | 05:17 |Procedure:

Deseed the gooseberry and chop it.

|- | 05:22 | Chop the chillies and coriander leaves.

|- | 05:24 | Add salt.

|- | 05:26 | Crush all the ingredients coarsely in a mortar and pestle.

|- | 05:30 | Gooseberry pickle is ready.

|- | 05:33 | It can be taken 1 to 2 times a day with your meals.

|- | 05:38 | 2 tablespoon of this pickle has about 88 milligrams of vitamin C.

|- | 05:44 | Moving on to our last recipe which is cabbage salad.

|- | 05:48 | To prepare this salad, you need:

|- | 05:50 | 100 grams or ¼ cabbage

|- | 05:53 | ½ tomato

|- | 05:55 | ½ cup or a handful of washed coriander leaves

|- | 05:59 | 1 green chili

|- | 06:01 | 1 lemon

|- | 06:03 | 1 tablespoon of roasted and crushed peanuts

|- | 06:07 | You will also need ½ teaspoon dry mango powder

|- | 06:10 | and salt to taste.

|- | 06:14 | Procedure:

Shred or chop the cabbage finely.

|- | 06:18 | Chop the tomato also.

|- | 06:20 | Take the chopped cabbage, tomato, coriander leaves and green chilly in a bowl.

|- | 06:28 | Next, add the roasted and crushed peanuts.

|- | 06:32 | Now, add salt and dry mango powder.

|- | 06:36 | Mix everything well.

|- | 06:38 | Squeeze a lemon on top.

|- | 06:40 | Cabbage salad is ready.

|- | 06:43 | One bowl of this salad will give about 60 milligrams of vitamin C.

|- | 06:48 | All these recipes have a good amount of vitamin C.

|- | 06:53 | Try to include vitamin C rich food in your daily diet for good health.

|- | 06:58 | This brings us to the end of the tutorial.

Thank you for joining |- |}

Contributors and Content Editors

Debosmita, Misbah, Sakinashaikh

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