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|Welcome to the '''Spoken Tutorial''' on Non-vegetarian recipes for adolescents
 
|Welcome to the '''Spoken Tutorial''' on Non-vegetarian recipes for adolescents
  
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|During this period the requirements of energy and '''Proteins '''are high
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|During this period the requirements of energy and '''Proteins''' are high
  
 
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|Such as: '''Iron''', '''Calcium''', '''Magnesium''', Zinc, '''Folate '''and '''Vitamin B-12'''
 
|Such as: '''Iron''', '''Calcium''', '''Magnesium''', Zinc, '''Folate '''and '''Vitamin B-12'''
  
 
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| Importance of nutrition during adolescence has been explained in - another tutorial of the same series
 
| Importance of nutrition during adolescence has been explained in - another tutorial of the same series
  
 
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| After learning all that is important during Adolescence; We will start with the preparation of recipes
 
| After learning all that is important during Adolescence; We will start with the preparation of recipes
  
 
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| First recipe is Egg Spinach Bhurji
 
| First recipe is Egg Spinach Bhurji
  
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| ½ teaspoon Turmeric
 
| ½ teaspoon Turmeric
  
 
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|Salt to taste
 
|Salt to taste
  
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| Procedure: Heat oil or butter in a pan
 
| Procedure: Heat oil or butter in a pan
  
 
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|Add ginger-garlic paste, green chilli and chopped onions
 
|Add ginger-garlic paste, green chilli and chopped onions
  
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|Now add turmeric powder and the chopped spinach  
 
|Now add turmeric powder and the chopped spinach  
  
 
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| Crack the egg into the pan
 
| Crack the egg into the pan
  
 
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|Mix all the ingredients well  
 
|Mix all the ingredients well  
  
 
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|Now, let the egg cook for 2 minutes on medium flame
 
|Now, let the egg cook for 2 minutes on medium flame
  
 
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|Egg Spinach Burji is ready to be served
 
|Egg Spinach Burji is ready to be served
  
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| ½ medium sized Onion
 
| ½ medium sized Onion
  
 
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| ½ teaspoon Ginger Garlic paste
 
| ½ teaspoon Ginger Garlic paste
  
 
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|02:25
 
|½ teaspoon mixed whole spices
 
|½ teaspoon mixed whole spices
  
 
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|02:28
 
| 1 teaspoon Turmeric powder
 
| 1 teaspoon Turmeric powder
  
 
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|Salt to taste
 
|Salt to taste
  
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| Wash and clean the mutton leg pieces thoroughly
 
| Wash and clean the mutton leg pieces thoroughly
  
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|This will remove any smell from the leg pieces
 
|This will remove any smell from the leg pieces
  
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|Add whole spices, ginger garlic paste, turmeric powder, and salt
 
|Add whole spices, ginger garlic paste, turmeric powder, and salt
  
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|Then lower the flame and cook for 15-20 minutes
 
|Then lower the flame and cook for 15-20 minutes
  
 
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|03:11
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| Allow the pressure from the cooker to release by itself and only then open it
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|Allow the pressure from the cooker to release by itself and only then open it
  
 
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|Bring the soup to boil and keep it on slow flame for 2 minutes
 
|Bring the soup to boil and keep it on slow flame for 2 minutes
  
 
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|Mutton leg soup is ready
 
|Mutton leg soup is ready
  
 
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| Next recipe is Mutton Liver and Lungs curry
 
| Next recipe is Mutton Liver and Lungs curry
  
 
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| You will require: 100 gm Mutton Liver and Lungs
 
| You will require: 100 gm Mutton Liver and Lungs
  
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|¼ teaspoon Turmeric powder
 
|¼ teaspoon Turmeric powder
  
 
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|1 teaspoon Garam masala powder
 
|1 teaspoon Garam masala powder
  
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|Heat oil in a pressure cooker
 
|Heat oil in a pressure cooker
  
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|Then add chopped tomatoes and ginger-garlic paste and saute it
 
|Then add chopped tomatoes and ginger-garlic paste and saute it
  
 
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|Now, add the lungs and liver to it
 
|Now, add the lungs and liver to it
  
 
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|Add the spices, curd and mix well
 
|Add the spices, curd and mix well
  
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|Add 1 cup of water and cover the pressure cooker
 
|Add 1 cup of water and cover the pressure cooker
  
 
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|Cook it on medium flame for 15 minutes
 
|Cook it on medium flame for 15 minutes
  
 
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|Mutton liver and lung curry is ready and can be served with
 
|Mutton liver and lung curry is ready and can be served with
  
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|If Mutton Lungs and Liver is not available, you can also use:
 
|If Mutton Lungs and Liver is not available, you can also use:
  
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|1 teaspoon Ginger Garlic paste
 
|1 teaspoon Ginger Garlic paste
  
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|½ teaspoon Turmeric powder
 
|½ teaspoon Turmeric powder
  
 
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|1 teaspoon Garam masala powder
 
|1 teaspoon Garam masala powder
  
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|Salt to taste
 
|Salt to taste
  
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| Heat oil in a cooking pot
 
| Heat oil in a cooking pot
  
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|Next, add minced chicken and saute for 4-5 minutes
 
|Next, add minced chicken and saute for 4-5 minutes
  
 
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|Pour half cup water and cover the pot
 
|Pour half cup water and cover the pot
  
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|Add chopped fresh dill leaves  
 
|Add chopped fresh dill leaves  
  
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|Minced chicken with dill leaves is ready
 
|Minced chicken with dill leaves is ready
  
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|Take: 100 gm or 2 pieces of Rohu
 
|Take: 100 gm or 2 pieces of Rohu
  
 
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|1 small Onion
 
|1 small Onion
  
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|1 tablespoon Peanuts
 
|1 tablespoon Peanuts
  
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|½ teaspoon Red chilli powder
 
|½ teaspoon Red chilli powder
  
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| Stir them continuously to avoid burning
 
| Stir them continuously to avoid burning
  
 
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|Then keep them aside to cool
 
|Then keep them aside to cool
  
 
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| Rub the peanuts between your palms to remove the outer cover
 
| Rub the peanuts between your palms to remove the outer cover
  
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|Heat oil in a cooking pot and add the paste
 
|Heat oil in a cooking pot and add the paste
  
 
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|Add red chilli powder, turmeric powder, coriander powder and salt
 
|Add red chilli powder, turmeric powder, coriander powder and salt
  
 
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|Saute it for 2-3 minutes
 
|Saute it for 2-3 minutes
  
 
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| Now add the fish pieces and 1 cup of water.
 
| Now add the fish pieces and 1 cup of water.
  
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|Cover the vessel and cook it on a low flame for 5 minutes
 
|Cover the vessel and cook it on a low flame for 5 minutes
  
 
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|You can add chopped coriander leaves on top for garnishing
 
|You can add chopped coriander leaves on top for garnishing
  
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| All of these recipes are good source of nutrients such as:
 
| All of these recipes are good source of nutrients such as:
  
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| '''Vitamin B-12''', Zinc, '''Magnesium '''and '''Folate'''
 
| '''Vitamin B-12''', Zinc, '''Magnesium '''and '''Folate'''
  
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|Firstly, chicken, fish, eggs, mutton are all excellent sources of complete''' Protein'''
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|Firstly, chicken, fish, eggs, mutton are all excellent sources of complete '''Protein'''
  
 
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|-
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|'''Iron''' requirements are higher in female adolescents because of menstrual blood loss
 
|'''Iron''' requirements are higher in female adolescents because of menstrual blood loss
  
 
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|07:34
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|Low''' Iron '''levels can cause fatigue, pale skin and increased risk to infections
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|Low '''Iron''' levels can cause fatigue, pale skin and increased risk to infections
  
 
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|Third, fish like Mackerel, Salmon, Tuna, Cod, Herring and Sardines are good sources of '''Omega 3 fatty acids'''
 
|Third, fish like Mackerel, Salmon, Tuna, Cod, Herring and Sardines are good sources of '''Omega 3 fatty acids'''
 
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|'''Omega 3 fatty acids''' is needed for brain and visual development
 
|'''Omega 3 fatty acids''' is needed for brain and visual development
  
 
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|Interestingly, only non-vegetarian food, milk and milk products contain '''Vitamin B-12'''
 
|Interestingly, only non-vegetarian food, milk and milk products contain '''Vitamin B-12'''
  
 
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|08:08
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|
 
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'''Vitamin B-12''' is required for:red blood cell formation, energy production, neurological functioning
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'''Vitamin B-12''' is required for:red blood cell formation, energy production and neurological functioning
  
 
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|It also helps in healthy development of fetus during pregnancy
 
|It also helps in healthy development of fetus during pregnancy
  
 
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|Also, Meat and Eggs are good sources of Zinc
 
|Also, Meat and Eggs are good sources of Zinc
  
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|A combination of different non-vegetarian and vegetarian food should be included in our diet
 
|A combination of different non-vegetarian and vegetarian food should be included in our diet
  
 
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| 08:47
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|This brings us to the end of the tutorial on Non-vegetarian recipes for adolescents
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|This brings us to the end of the tutorial
  
 
Thank you for watching
 
Thank you for watching
  
 +
|-
 
|}
 
|}

Revision as of 17:32, 3 March 2020

Time
Narration
00:00 Welcome to the Spoken Tutorial on Non-vegetarian recipes for adolescents
00:06 In this tutorial we will learn about:

What is adolescence?

00:10 Nutritional requirements during adolescence
00:13 Preparation of non-vegetarian recipes such as:
00:16 Egg Spinach bhurji
00:18 Mutton leg soup
00:20 Mutton Liver and Lungs curry
00:22 Minced Chicken with Dill leaves and Fish curry
00:26 Let us first understand what is adolescence?
00:30 Adolescence is the transition from childhood to adulthood
00:33 10 to 19 year old individuals are considered as adolescents
00:38 During this period the requirements of energy and Proteins are high
00:44 Why?

Because, during this period there are: Physical, Sexual, Mental and Social developmental changes

00:53 An adolescent female requires-: 2000-2400 calories and 40-55 grams of protein per day
01:02 Adequate amount of other micronutrients are also essential
01:06 Such as: Iron, Calcium, Magnesium, Zinc, Folate and Vitamin B-12
01:14 Importance of nutrition during adolescence has been explained in - another tutorial of the same series
01:21 After learning all that is important during Adolescence; We will start with the preparation of recipes
01:28 First recipe is Egg Spinach Bhurji
01:32 You will need: 1 Egg, ½ cup Spinach, 1 small sized Onion, 1 green Chilli
01:38 ½ teaspoon Ginger Garlic paste
01:40 ½ teaspoon Turmeric
01:42 Salt to taste

2 teaspoon Oil or butter

01:46 Procedure: Heat oil or butter in a pan
01:50 Add ginger-garlic paste, green chilli and chopped onions
01:55 Saute the onions for 2 minutes
01:57 Now add turmeric powder and the chopped spinach
02:01 Crack the egg into the pan
02:05 Mix all the ingredients well
02:07 Now, let the egg cook for 2 minutes on medium flame
02:11 Egg Spinach Burji is ready to be served
02:15 Next is Mutton leg soup:
02:17 You will need: 200 grams or 1 whole Mutton leg
02:21 ½ medium sized Onion
02:23 ½ teaspoon Ginger Garlic paste
02:25 ½ teaspoon mixed whole spices
02:28 1 teaspoon Turmeric powder
02:30 Salt to taste

1 teaspoon Bengal Gram flour

02:34 Wash and clean the mutton leg pieces thoroughly
02:38 Apply half teaspoon turmeric powder on the mutton leg pieces
02:42 Keep it aside for 15-20 minutes and wash it again
02:46 This will remove any smell from the leg pieces
02:50 In a pressure cooker put the mutton leg pieces and chopped onions
02:54 Add whole spices, ginger garlic paste, turmeric powder, and salt
03:00 Add 1 cup of water and cover the pressure cooker
03:03 Cook it on high flame until one whistle
03:06 Then lower the flame and cook for 15-20 minutes
03:11 Allow the pressure from the cooker to release by itself and only then open it
03:16 Simultaneously, while leg pieces are being cooked in the cooker

mix bengal gram flour with two tablespoon water to make a thin paste

03:25 Add the paste to the soup and stir it well
03:27 Bring the soup to boil and keep it on slow flame for 2 minutes
03:31 Mutton leg soup is ready
03:34 Next recipe is Mutton Liver and Lungs curry
03:37 You will require: 100 gm Mutton Liver and Lungs
03:41 1 medium sized Onion

1 medium sized Tomato

03:45 1 teaspoon Ginger Garlic paste

1 tablespoon Curd

03:49 ¼ teaspoon Turmeric powder
03:51 1 teaspoon Garam masala powder
03:54 Salt to taste

2 teaspoon Oil or Ghee

03:58 Wash the mutton lungs and liver in water thoroughly
04:01 Heat oil in a pressure cooker
04:03 Add chopped onion and saute till it becomes light golden in colour
04:07 Then add chopped tomatoes and ginger-garlic paste and saute it
04:12 Now, add the lungs and liver to it
04:15 Add the spices, curd and mix well

Saute it for 5 minutes

04:21 Add 1 cup of water and cover the pressure cooker
04:24 Cook it on medium flame for 15 minutes
04:27 Mutton liver and lung curry is ready and can be served with

Pearl millet roti or Sorghum roti

04:34 If Mutton Lungs and Liver is not available, you can also use:

Chicken Liver and Chicken Heart

04:42 The fourth recipe is Minced Chicken with dill leaves
04:46 Take: 100 gm minced Chicken

1 cup Dill leaves

04:50 ½ medium sized Onion

½ medium sized Tomato

04:53 1 teaspoon Ginger Garlic paste
04:56 ½ teaspoon red Chilli powder
04:58 ½ teaspoon Turmeric powder
05:00 1 teaspoon Garam masala powder

¼ teaspoon Coriander powder

05:05 Salt to taste

1 teaspoon Oil or Ghee

05:09 Heat oil in a cooking pot
05:11 Add onions and ginger-garlic paste
05:14 Now saute till onions turn light golden
05:17 Add tomatoes, red chilly powder, turmeric powder and coriander powder
05:22 Mix well and add some salt
05:24 Next, add minced chicken and saute for 4-5 minutes
05:29 Pour half cup water and cover the pot
05:32 Cook on low flame for 5 minutes
05:34 Add chopped fresh dill leaves
05:37 Mix well and cook it on medium flame for 5 minutes
05:40 Minced chicken with dill leaves is ready
05:44 The last recipe is Fish curry
05:46 Take: 100 gm or 2 pieces of Rohu
05:49 1 small Onion

1 small Tomato

05:52 1 tablespoon Peanuts

3-4 pieces of Coconut

05:57 1 teaspoon Cumin seeds

½ teaspoon Coriander powder

06:00 ½ teaspoon Red chilli powder

¼ teaspoon Turmeric powder

06:05 Salt to taste

2 teaspoon Oil or Ghee

06:09 Note that this recipe can be prepared with any locally available fish of your area
06:15 Procedure -

Roast the peanuts on a pan on medium flame

06:18 Stir them continuously to avoid burning
06:21 Then keep them aside to cool
06:24 Rub the peanuts between your palms to remove the outer cover
06:28 Grind onion, tomato, peanuts, cumin seeds and coconut into a paste
06:33 Heat oil in a cooking pot and add the paste
06:36 Add red chilli powder, turmeric powder, coriander powder and salt
06:40 Saute it for 2-3 minutes
06:43 Now add the fish pieces and 1 cup of water.

Bring it to a boil

06:48 Cover the vessel and cook it on a low flame for 5 minutes
06:52 You can add chopped coriander leaves on top for garnishing

Fish curry is ready

06:58 All of these recipes are good source of nutrients such as:

Protein, Fat, Iron

07:05 Vitamin B-12, Zinc, Magnesium and Folate
07:11 Let us look at the health benefits of these recipes
07:14 Firstly, chicken, fish, eggs, mutton are all excellent sources of complete Protein
07:22 Secondly, Iron present in non-vegetarian food is easily absorbed
07:27 Iron requirements are higher in female adolescents because of menstrual blood loss
07:33 Low Iron levels can cause fatigue, pale skin and increased risk to infections
07:40 Iron is required for growth in lean muscle mass and blood cell volume
07:45 Third, fish like Mackerel, Salmon, Tuna, Cod, Herring and Sardines are good sources of Omega 3 fatty acids
07:55 Omega 3 fatty acids is needed for brain and visual development
08:00 Interestingly, only non-vegetarian food, milk and milk products contain Vitamin B-12
08:07

Vitamin B-12 is required for:red blood cell formation, energy production and neurological functioning

08:16 It also helps in healthy development of fetus during pregnancy
08:22 Also, Meat and Eggs are good sources of Zinc
08:27

Zinc is essential during adolescence for: growth,cognition and sexual maturation

08:34 Therefore, it is of utmost importance to have a well balanced meal
08:39 A combination of different non-vegetarian and vegetarian food should be included in our diet
08:47 This brings us to the end of the tutorial

Thank you for watching

Contributors and Content Editors

Debosmita, PoojaMoolya

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