Difference between revisions of "Health-and-Nutrition/C2/Vegetarian-recipes-for-lactating-mothers/English-timed"
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− | | Welcome to '''Spoken tutorial '''on Vegetarian recipes for Lactating mothers. | + | | Welcome to '''Spoken tutorial''' on Vegetarian recipes for Lactating mothers. |
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|00:44 | |00:44 | ||
| Essential nutrients required during lactation are - | | Essential nutrients required during lactation are - | ||
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'''Protein''', | '''Protein''', | ||
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|00:53 | |00:53 | ||
− | | '''Omega 3 fatty acids '''and '''Choline'''. | + | | '''Omega 3 fatty acids''' and '''Choline'''. |
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| After essential nutrients, we will now discuss about mother’s diet. | | After essential nutrients, we will now discuss about mother’s diet. | ||
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| Mother can get it from diet by including- | | Mother can get it from diet by including- | ||
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| Allow the seeds to cool. | | Allow the seeds to cool. | ||
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| Now, grind them into a powder on a stone grinder or a mixer. | | Now, grind them into a powder on a stone grinder or a mixer. | ||
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|After the sprouts are ready- | |After the sprouts are ready- | ||
− | Make a paste of sprouts, garlic, chillies, curd | + | Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer. |
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| Next, heat ½ teaspoon oil in a pan and fry garlic and red chilli for 2 minutes. | | Next, heat ½ teaspoon oil in a pan and fry garlic and red chilli for 2 minutes. | ||
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| Black sesame seeds, | | Black sesame seeds, | ||
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| ½ cup Spinach chopped, | | ½ cup Spinach chopped, | ||
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| 1 tablespoon Coriander leaves, | | 1 tablespoon Coriander leaves, | ||
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|08:12 | |08:12 | ||
− | | The '''Vitamin C''' present in lemon will help in absorption of Iron present in the cutlets. | + | | The '''Vitamin C''' present in the lemon will help in the absorption of Iron present in the cutlets. |
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| Knead a dough out of it by adding water little by little. | | Knead a dough out of it by adding water little by little. | ||
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|09:41 | |09:41 | ||
− | | Add mustard seeds,sesame seeds and cumin seeds. | + | | Add mustard seeds, sesame seeds and cumin seeds. |
Once they crackle, add the muthiya pieces. | Once they crackle, add the muthiya pieces. | ||
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| The Pearl millet and Amaranth leaves muthia is ready. | | The Pearl millet and Amaranth leaves muthia is ready. | ||
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| 1 teaspoon Lemon juice, | | 1 teaspoon Lemon juice, | ||
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| To this, add onion and fry till it changes color. | | To this, add onion and fry till it changes color. | ||
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| Next, add the spices and cook for 2 minutes. | | Next, add the spices and cook for 2 minutes. | ||
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− | |This brings us to the end of this tutorial | + | |This brings us to the end of this tutorial |
Thanks for joining. | Thanks for joining. | ||
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Latest revision as of 13:22, 4 March 2020
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00:00 | Welcome to Spoken tutorial on Vegetarian recipes for Lactating mothers. |
00:06 | In this tutorial, we will learn about: Importance of nutrition during lactation, |
00:12 | Preparation of vegetarian recipes such as - Mixed sprouts chilla, |
00:18 | Garlic, Flaxseed and Sesame chutney, |
00:21 | Peanut, Spinach and Fenugreek cutlet, |
00:24 | Pearl millet and Amaranth leaves muthia, |
00:27 | Sprouted Fenugreek seeds curry. |
00:30 | During lactation, a mother requires additional amount of nutrition - for milk production, |
00:38 | to provide enough nutrients for the growing infant and to maintain mother’s own health. |
00:44 | Essential nutrients required during lactation are -
Protein, |
00:50 | Vitamins, Minerals, |
00:53 | Omega 3 fatty acids and Choline. |
00:57 | Additionally, sufficient Iodine and Vitamin D intake is also essential. |
01:03 | Because, Iodine helps in the making of thyroid hormones and
growth and neurological development of infant. |
01:13 | Hence it is recommended to include iodized salt daily to prevent iodine deficiency. |
01:20 | Similarly, Vitamin D is essential for healthy bones and Calcium absorption. |
01:28 | The best way to obtain vitamin D is exposure to sunlight between 11.00am to 3.00pm for 15 to 20 minutes. |
01:39 | After essential nutrients, we will now discuss about mother’s diet. |
01:44 | It is highly recommended to include different vegetables daily. |
01:49 | Vegetables contain essential nutrients that help in building immunity. |
01:55 | They are also good sources of antioxidants and they reduce the risk of diseases. |
02:02 | Although all types of vegetables should be eaten, over here we will discuss a few only such as - |
02:10 | Capsicum,
Spinach, |
02:13 | Cabbage,
Cauliflower, |
02:15 | Amaranth,
Pumpkin, |
02:17 | Carrot,
Fenugreek leaves and Brinjal. |
02:22 | Besides vegetables, we will learn about Galactogogues. |
02:27 | Galactogogues are substances that help in milk production. |
02:31 | Mother can get it from diet by including-
Garlic, Fenugreek seeds and leaves, |
02:37 | Fennel seeds,
Garden cress seeds, |
02:40 | Drumstick leaves,
Dill leaves and Carom seeds. |
02:45 | Other than vegetables and Galactogogues, mother should drink 2-3 litres of water daily. |
02:52 | She should have a glass of boiled and cooled water before every feed. |
02:58 | After learning all that is important for lactating mother, we will start with the preparation of recipes.
The first recipe is - Mixed sprouts chilla. |
03:10 | To make this chilla, we will need -
1 cup mixed sprouts of bengal gram, green gram and moth beans, |
03:18 | 3 green Chillies,
3 cloves of Garlic, |
03:22 | ½ Onion,
½ cup Gram flour, |
03:26 | 1 tablespoon curd,
Salt to taste, |
03:29 | ½ teaspoon Curry leaves powder, |
03:32 | 1 teaspoon Garden cress seeds powder,
2 teaspoons of Ghee. |
03:37 | To prepare garden cress seeds powder:
Roast 1 tablespoon of seeds on low to medium heat till they change color. |
03:45 | Allow the seeds to cool. |
03:47 | Now, grind them into a powder on a stone grinder or a mixer. |
03:53 | To make sprouts - Soak Green gram, Bengal gram and moth beans overnight separately. |
04:00 | Drain it in the morning and tie them in a clean muslin cloth. |
04:05 | Leave them in a warm place to germinate for 2 days. |
04:09 | Please note - Moth beans may take longer time to germinate compared to green gram and bengal gram. |
04:17 | So, plan your recipe accordingly. |
04:20 | After the sprouts are ready-
Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer. |
04:30 | Now add gram flour and water and mix it well. |
04:34 | To this mixture, add- chopped onion, salt, curry leaves powder and garden cress seeds powder. |
04:42 | After all this preparation is done -
Heat 1 teaspoon ghee in a pan. |
04:48 | Pour the mixture and spread it. |
04:50 | Cook the chilla on medium heat, until both sides are cooked. |
04:54 | The mixed sprouts chilla is ready. |
04:57 | In case, the pulses mentioned in this recipe are not available then you may use - |
05:04 | Black eyed beans,
Chickpeas, |
05:07 | Horse gram,
Soyabean, |
05:10 | Whole red lentil and
Kidney beans. |
05:13 | Please note:
Duration of sprouting depends upon the type of the pulse and weather conditions. |
05:20 |
This recipe is rich in -
Protein, Fibre, |
05:25 | Omega 3 fatty acids,
Folate, |
05:28 | Magnesium,
Zinc. |
05:31 | The second recipe is garlic, flax seed and sesame chutney. |
05:36 | To prepare it, we need-
3 tablespoons of Flaxseed, |
05:40 | 3 tablespoons of Sesame seeds, |
05:43 | 5 Garlic cloves,
4 Red chillies, |
05:46 | 5 to 6 pieces of soaked Tamarind,
Salt to taste, |
05:51 | ½ teaspoon Oil/Ghee. |
05:54 | First, roast sesame and flax seeds separately.
Allow the seeds to cool. |
05:59 | Next, heat ½ teaspoon oil in a pan and fry garlic and red chilli for 2 minutes. |
06:07 | After cooling, mix this with the seeds.
Add tamarind and salt to it. |
06:13 | Make a paste on a stone grinder or a mixer by adding water.
Chutney is ready. |
06:20 | In case sesame seeds are not available, you can also use one or a combination of the following: |
06:28 | Shredded coconut,
Peanuts, |
06:30 | Black sesame seeds,
Pumpkin seeds, Sunflower seeds. |
06:36 | This recipe is rich in -Omega 3 fatty acids,
Calcium, |
06:41 | Folate,
Protein, |
06:43 | Fibre.
Zinc |
06:46 | The third recipe which we will learn to make is -
Peanut, spinach and fenugreek cutlet. |
06:53 | To prepare the cutlets, we need -
½ cup peanut powder, 2 tablespoons Gram flour, 2 tablespoons wheat flour, |
07:01 | ½ cup Spinach chopped,
¼ cup Fenugreek leaves chopped, |
07:06 | 1 tablespoon Coriander leaves,
1 teaspoon Red chilli powder, Salt to taste, |
07:13 | 1 teaspoon Seeds powder, you can use a combination of sesame or flax seeds, |
07:19 | 1 tablespoon Lemon juice, |
07:21 | 1 teaspoon Garlic paste,
4 spoons Oil. |
07:26 | To make peanut powder-
Roast ½ cup peanuts in a pan till they change color and aroma released. |
07:33 | Allow them to cool.
Then rub them in between your palms to remove the outer covering. |
07:40 | Grind them on a stone grinder or a mixer to a fine powder. |
07:44 | Now add peanut powder and all the other ingredients in a bowl.
Using little water make a dough out of it. |
07:53 | Divide the dough into 4 portions and shape it into cutlets.
Heat a tava, add some oil. |
08:00 | Cook each cutlet on it, till they turn golden brown on both sides.
Peanut cutlets are ready. |
08:07 | You can eat these cutlets with lemon pickle or gooseberry chutney. |
08:12 | The Vitamin C present in the lemon will help in the absorption of Iron present in the cutlets. |
08:19 | This cutlet recipe is rich in -
Protein, Iron, |
08:24 | Folate,
Good fats and Potassium . |
08:28 | The 4th recipe is Pearl millet and amaranth muthia. |
08:33 | To prepare this, we need -
½ cup Pearl millet flour, 1 small Onion, |
08:39 | ½ cup Amaranth leaves,
½ teaspoon Turmeric powder, |
08:44 | Salt as per taste,
¼ teaspoon Drumstick leaves powder, |
08:49 | 1 teaspoon Red chilli powder, |
08:52 | ½ spoon mustard seeds,
½ spoon cumin seeds, |
08:57 | 2 teaspoon sesame seeds,
1 teaspoon oil. |
09:01 | In a bowl take the flour, onion and amaranth leaves. |
09:06 | Now add turmeric powder, lemon juice and drumstick leaves powder.
Mix them well. |
09:13 | Knead a dough out of it by adding water little by little. |
09:17 | Apply a little oil on your hands and divide dough into small portions. |
09:23 | Shape the portions into cylindrical rolls. |
09:27 | Steam the rolls in a steamer for 10-15 minutes on low to medium heat. |
09:33 | Let the rolls cool and then cut them in circular pieces. |
09:38 | Now heat 1 teaspoon oil in a pan. |
09:41 | Add mustard seeds, sesame seeds and cumin seeds.
Once they crackle, add the muthiya pieces. |
09:49 | Saute the pieces till crisp. |
09:51 | The Pearl millet and Amaranth leaves muthia is ready. |
09:55 | In case pearl millet is not available, you can also use
Sorghum flour or Finger millet flour. |
10:03 | This recipe is rich in -
Protein, |
10:06 | Phosphorous,
Folate, |
10:09 | Iron,
Fibre, |
10:11 | Beta carotene and
Potassium. |
10:15 | The last recipe we will see is sprouted Fenugreek seeds curry. |
10:20 | To prepare this, we need - 1 cup sprouted Fenugreek seeds,
1 medium Onion, |
10:27 | 1 Tomato,
Salt to taste, |
10:29 | 1 teaspoon Chilli powder,
½ teaspoon Turmeric powder, |
10:34 | 1 teaspoon Lemon juice,
1 teaspoon Mustard and Cumin, |
10:39 | 1 teaspoon Oil. |
10:41 | To make Fenugreek seed sprouts: Soak fenugreek seeds in water overnight. |
10:46 | Drain the water and tie it in a clean muslin cloth.
Set aside for 2 or 3 days till they sprout. |
10:53 | To make the recipe: In a pan, heat some oil. |
10:57 | Add mustard and cumin seeds and let it splutter. |
11:00 | To this, add onion and fry till it changes color. |
11:05 | Now add the tomatoes and cook till they turn soft. |
11:08 | Next, add the spices and cook for 2 minutes. |
11:12 | To this, add fenugreek sprouts and 2 tablespoons water. |
11:17 | Mix well and close and cook for 6-8 min. |
11:21 | Turn off the heat and add lemon juice. |
11:24 | The sprouted Fenugreek seeds curry is ready. |
11:28 | This recipe is rich in -
Protein, Fibre, |
11:32 | Phosphorus,
Calcium, |
11:35 | Iron and
Omega 3 Fatty acid. |
11:38 | Fenugreek sprouts are excellent galactogogues. |
11:42 | All the recipes in this tutorial are rich in nutrients which are required for -
Milk production, |
11:49 | Growth and development of the baby and
Keeping the mother healthy. |
11:55 | This brings us to the end of this tutorial
Thanks for joining. |