Difference between revisions of "Health-and-Nutrition/C2/Calcium-rich-vegetarian-recipes/English"

Image: Collage of cooking techniques

Image: Collage of calcium rich vegetarian recipes

Image: Calcium content of these recipes

1. Food sources of calcium

2. Cooking techniques to enhance calcium absorption

3. Preparation of calcium rich vegetarian recipes

4. Calcium content of these recipes

Image: Calcium in bones and teeth

Image: Calcium in blood

99% of the body’s calcium is found in bones and teeth.

The remaining 1% is present in the blood.

Please visit our website for these tutorials.

Image: Collage of dairy products

Image: Collage of nuts and seeds

Image: Collage of beans and leafy vegetables

Dairy products are excellent sources of calcium.

This includes milk, curd, paneer (unsalted Indian cheese), cheese and khoa (thickened whole milk).

Calcium is also present in some nuts, seeds, legumes and green leafy vegetables.

Image: Collage of soaking, sprouting and fermentation

Image: Collage of boiling, roasting and sauteing

Calcium absorption can be enhanced using soaking, sprouting and fermentation.

Even boiling, roasting and other cooking techniques will help.

Image: Finger millet

Image: Split black gram

Image: Fenugreek seeds

Image: Flax seed powder

Image: Curd

Image: Salt

Image: Collage of oil and butter

1. ¼ cup or 30 grams of finger millet

2. ¼ cup or 30 grams of split black gram

3. ½ teaspoon fenugreek seeds

4. ½ teaspoon roasted flax seed powder

5. 1 tablespoon curd

6. Salt to taste

7. 1 teaspoon oil or butter

Image: Soaking of finger millet

Image: Finger millet on a strainer

Image: Finger millet sprouts

Wash and soak finger millet overnight.

Strain out excess water using a strainer.

Then, allow them to sprout.

It may take approximately 2 days for them to sprout.

Image: Dry roasting of finger millet

Image: Powdered finger millet using mixer

If there isn't enough sunlight, you can even roast them on a pan without oil.

Grind it to make a fine powder.

Image: Grinding of split black gram into a paste

Image: Adding finger millet powder into split green gram batter

Image: Mixed finger millet powder in split green gram batter

Image: Fermented dosa batter

Image: Curd and salt in batter

Grind it by adding some water to make a smooth batter.

Add finger millet powder, roasted flax seed powder and salt to the batter.

Mix it well.

Cover the batter and keep it overnight to ferment.

Once the batter rises, add curd and little water to adjust the consistency.

Image: Oil on the pan

GIF: Spreading oil on pan

Image: Spoonful of batter on pan

GIF: Spreading dosa batter on pan

Image: Cooking of dosa on both sides

Image: Sprouted finger millet dosa

Take a pan and heat oil or ghee.

Spread oil all over the pan using half an onion.

Drop a ladle of batter into the pan.

Spread batter in a circular motion on the pan.

Cook the dosa on both sides on a low flame.

Sprouted finger millet dosa is ready.

Image: Finger millet dosa with buttermilk and sesame seed chutney powder

You can have this dosa with buttermilk or sesame seed chutney powder (sauce or a dry base of spices/nuts/seeds/vegetables).

Image: Split Bengal gram

Image: Dried red chili

Image: Fresh coconut pieces

Image: Garlic pods

Image: Tamarind

Image: Salt

1. 2 tablespoons white sesame seeds

2. 1 tablespoon split Bengal gram

3. 1 dried red chili

4. 2 small pieces of fresh coconut

5. 2-3 garlic pods

6. 1 lemon size tamarind

7. Salt to taste

Image: Roasting of ingredients

Image: Roasted ingredients in a plate

Image: Add salt and turmeric

Image: Stone grinder + mortar and pestle

Image: Sesame seed chutney powder

Keep stirring it continuously to avoid the sesame seeds from getting burnt.

Next, remove them from the pan and allow it to cool.

After cooling, add tamarind and salt.

Then, grind it using a mixer or mortar and pestle.

Sesame seed chutney powder is ready.

Image: Sesame seed chutney powder with meals

You can have it two to three times a day with your meals.

For example: black sesame seeds, flax seeds, poppy seeds or niger seeds.

Image: Amaranth leaves

Image: Onion

Image: Tomato

1. ¼ cup horse gram

2. 50g or 1/4 bundle of amaranth leaves

3. ½ onion

4. ½ tomato

Image: Ginger garlic paste

Image: Turmeric powder

Image: Red chili powder

Image: Coriander powder

Image: Salt

1. 1 teaspoon cumin seeds

2. ½ teaspoon ginger garlic paste

3. ½ teaspoon turmeric powder

4. ½ teaspoon red chili powder

5. ½ teaspoon coriander powder

6. Salt to taste

Image: Horse gram in a strainer

Image: Sprouted horse gram

Soak horse gram overnight.

The next day, strain the excess water using a strainer.

Keep the horse gram in a dry place away from heat until sprouts appear.

Image: Image: Adding water in pressure cooker

Image: Adding salt and turmeric powder in pressure cooker

Image: Pressure cooker on high flame

Image: Pressure cooker on low flame

Image: Opening pressure cooker

To boil, add ½ cup of water, salt and turmeric powder.

Pressure cook on high flame until one whistle.

Then, cook on low flame for 10 minutes.

Let the pressure release from the cooker on its own and then open it.

Image: Cumin seeds in a pan

Image: Ginger garlic paste and cumin seeds in pan

Image: Onions in pan

Image: Sauteed onions

Image: Spices in onion

Image: Adding of tomatoes

Image: Mixing of spices with onion and tomatoes

Add cumin seeds and ginger garlic paste

Then, add the chopped onions and saute it.

Add the rest of the spices and tomatoes.

Mix well.

Image: Adding of horse gram in a pan

Image : Stirring

Image: Horse gram and amaranth leaves curry

Stir it and cook for 3-5 minutes on medium flame.

Sprouted horse gram and amaranth leaves curry is ready.

Image: Soybean

Image: Moth beans

Image: Amaranth leaves

Image: Drumstick leaves

Image: Fenugreek leaves

Image: Radish leaves

Instead of amaranth leaves, you can use other green leafy vegetables too.

For example: drumstick leaves, fenugreek leaves or radish leaves.

Image: Onion

Image: Tomato

Image: Green chili

Image: Cumin seeds

Image: Garam masala powder

Image: Turmeric powder

1. 80 grams or ½ cup of paneer

2. ½ onion

3. ½ tomato

4. 1 green chili

5. ½ teaspoon cumin seeds

6. ½ teaspoon garam masala powder (powder of mixed spices)

7. ½ teaspoon turmeric powder

Image: Coriander leaves

Image: Collage of oil, ghee and butter

A handful of coriander leaves will be required for garnishing.

The recipe can be prepared in 2 teaspoons of oil, ghee or butter.

Image: Boiling milk

Image: Adding of lemon juice to the milk

Image: Stirring of milk

Image: Forming of curd

Image: Curd formation from milk

To prepare the paneer, boil 400 ml or 2 glasses of milk.

After the milk boils, switch off the flame and add one tablespoon of lemon juice or vinegar.

Stir it well until you see the milk starts to curdle.

Keep it aside and let it cool.

Image: Collage of straining curd

Image: Tying of paneer on cloth

Image: Collected whey water

Image: Shaping paneer into a disc

Image: Refrigerated paneer

Image: Paneer

Gather up the corners of the cloth and squeeze out excess liquid from the paneer.

Keep a bowl underneath the strainer to collect the liquid.

You can use this liquid to knead dough, make daals or cook vegetables.

Press the paneer to make a round disc shape.

Refrigerate the paneer to set.

Image: Cumin seeds and onion in a pan

Image: Sauteed onions

Image: Onions, tomatoes, chili in a pan

Image: Turmeric powder in a pan

Image: Mixed sauteed ingredients

Image: Crumbled paneer

Image: Adding crumbled paneer to pan

Image: Paneer in a pan

Add cumin seeds and chopped onion.

Saute till the onions become light golden.

Add chopped tomatoes, green chili, salt and spices.

Crumble the paneer and add in the pan.

Mix well.

Cook it for 2-3 minutes.

Image: Scrambled paneer

Scrambled paneer is ready.

It is necessary to include calcium in our daily diet for our good health.

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