Difference between revisions of "Health-and-Nutrition/C2/Vegetarian-recipes-for-pregnant-women/English"

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(Created page with "{|border=1 |<center>'''Visual Cue'''</center> |<center>'''Narration'''</center> |- |Slide number 1 Title slide |Welcome to the '''Spoken Tutorial''' on vegetarian recipes...")
 
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| '''Learning objective: '''
 
| '''Learning objective: '''
  
−
Image: Collage of various foods like leafy vegetables, beans, millets, nuts and seeds, dairy products and vegetables.
+
Image: Collage of various foods like leafy vegetables,  
  
−
Image: Recipes collage like black eyed bean idli, millet khichdi and moong wrap.
+
beans, millets, nuts and seeds, dairy products and vegetables.
 +
 
 +
Image: Recipes collage like black eyed bean idli, millet  
 +
 
 +
khichdi and moong wrap.
  
 
| In this tutorial, we will learn about:
 
| In this tutorial, we will learn about:
Line 24: Line 28:
  
 
|-  
 
|-  
−
|Image: Collage of various foods like leafy vegetables, beans, millets, nuts and seeds, dairy products and vegetables.
+
|Image: Collage of various foods like leafy vegetables,  
 +
 
 +
beans, millets, nuts and seeds, dairy products and vegetables.
  
 
| First, let us understand the importance of a nutrient dense diet.
 
| First, let us understand the importance of a nutrient dense diet.
  
 
|-  
 
|-  
−
| Image:Pregnant lady with calorie sign and upward arrow to indicate increase in calories.  
+
| Image:Pregnant lady with calorie sign and upward arrow to  
 +
 
 +
indicate increase in calories.  
  
 
Image: Multiple new cell formation
 
Image: Multiple new cell formation
Line 35: Line 43:
 
Image: Stages of growing fetus inside a mother’s womb.
 
Image: Stages of growing fetus inside a mother’s womb.
  
−
Image: Collage of various foods like leafy vegetables, beans, millets, nuts and seeds, dairy products and vegetables.
+
Image: Collage of various foods like leafy vegetables,  
 +
 
 +
beans, millets, nuts and seeds, dairy products and vegetables.
  
 
| The nutrient requirements during pregnancy increases.  
 
| The nutrient requirements during pregnancy increases.  
Line 46: Line 56:
  
 
|-  
 
|-  
−
| Image: Collage of various foods like leafy vegetables, beans, millets, nuts and seeds, dairy products and vegetables.
+
| Image: Collage of various foods like leafy vegetables, beans,  
 +
 
 +
millets, nuts and seeds, dairy products and vegetables.
  
 
Collage of women having headache, breathlessness and neck pain.
 
Collage of women having headache, breathlessness and neck pain.
Line 63: Line 75:
  
 
|-  
 
|-  
−
| Image: Collage of various foods like leafy vegetables, beans, millets, nuts and seeds, dairy products and vegetables.
+
| Image: Collage of various foods like leafy vegetables, beans,  
 +
 
 +
millets, nuts and seeds, dairy products and vegetables.
  
 
Collage of woman vomiting and woman having constipation
 
Collage of woman vomiting and woman having constipation
Line 80: Line 94:
 
| Image: Low birth weight baby with downward arrow to indicate low weight
 
| Image: Low birth weight baby with downward arrow to indicate low weight
  
−
Image: Preterm baby with mother and 7 months calendar to indicate 7 months preterm baby.
+
Image: Preterm baby with mother and 7 months calendar to indicate  
 +
 
 +
7 months preterm baby.
  
 
| It also reduces the chance of low birth weight baby and premature delivery.  
 
| It also reduces the chance of low birth weight baby and premature delivery.  
Line 123: Line 139:
  
 
|-  
 
|-  
−
| Image: Collage of Curry leaves powder, drumstick leaves powder and nuts and seeds powder.
+
| Image: Collage of Curry leaves powder, drumstick leaves powder  
 +
 
 +
and nuts and seeds powder.
  
 
Image: Powder of drumstick leaves
 
Image: Powder of drumstick leaves
Line 131: Line 149:
 
Image: Powder of nuts and seeds.
 
Image: Powder of nuts and seeds.
  
−
Image: Collage of Curry leaves powder, drumstick leaves powder and nuts and seeds powder.
+
Image: Collage of Curry leaves powder, drumstick leaves powder  
 +
 
 +
and nuts and seeds powder.
  
 
|To enhance the nutrient content, we can also use various nutritious powders.  
 
|To enhance the nutrient content, we can also use various nutritious powders.  
Line 140: Line 160:
  
 
|-  
 
|-  
−
|Image: Collage of Curry leaves powder, drumstick leaves powder and nuts and seeds powder.
+
|Image: Collage of Curry leaves powder, drumstick leaves powder  
 +
 
 +
and nuts and seeds powder.
  
 
| Please visit our website for more details
 
| Please visit our website for more details
Line 185: Line 207:
 
Whole foxtail millet
 
Whole foxtail millet
  
−
Sprouted black eyed bean
+
|To prepare this recipe we will need 2 tablespoons of each:
  
−
Sprouted whole bengal gram
+
Whole pearl millet
  
−
|To prepare this recipe we will need 2 tablespoons of each:Whole pearl millet
 
 
Whole foxtail millet
 
Whole foxtail millet
  
−
We will also need 1 tablespoon each of:Sprouted black eyed bean
+
|-
−
sprouted whole bengal gram
+
|Sprouted black eyed bean
  
−
|-
+
Sprouted whole bengal gram
−
| Image: fenugreek seeds
+
 
 +
Image: fenugreek seeds
  
 
Roasted sunflower seeds  
 
Roasted sunflower seeds  
  
−
Image: Drumstick leaves powder on tablespoon
+
|We will also need 1 tablespoon each of:
 +
 
 +
Sprouted black eyed bean
 +
 
 +
sprouted whole bengal gram
 +
 
 +
Fenugreek seeds
 +
 
 +
Roasted Sunflower seeds
 +
 
 +
|-
 +
| Image: Drumstick leaves powder on tablespoon
  
 
Curry leaves powder on tablespoon
 
Curry leaves powder on tablespoon
Line 208: Line 241:
 
Salt  
 
Salt  
  
−
| Fenugreek seeds
+
|We will also require 1/4th teaspoon of each:
−
Roasted Sunflower seeds
+
  
−
We will also require 1/4th teaspoon of each:
 
 
Drumstick leaves powder
 
Drumstick leaves powder
 +
 
Curry leaves powder
 
Curry leaves powder
 +
 
Nuts and seeds powder and
 
Nuts and seeds powder and
 +
 
Salt
 
Salt
  
Line 294: Line 328:
  
 
|-  
 
|-  
−
|Image: Proteins - collage of healthy muscle, weight gain, muscle growth, digestive system, etc
+
|Image: Proteins - collage of healthy muscle, weight gain,  
 +
 
 +
muscle growth, digestive system, etc
  
 
Image: Calcium - Bones and teeth
 
Image: Calcium - Bones and teeth
Line 329: Line 365:
 
Chopped beetroot  
 
Chopped beetroot  
  
−
| To make this, we will need 1 tablespoon of each: Whole Barnyard millet
+
| To make this, we will need 1 tablespoon of each:  
 +
 
 +
Whole Barnyard millet
 +
 
 
Sprouted pearl millet
 
Sprouted pearl millet
 +
 
Sprouted soyabean
 
Sprouted soyabean
 +
 
1 chopped onion
 
1 chopped onion
 +
 
1 chopped carrot
 
1 chopped carrot
 +
 
1 chopped beetroot
 
1 chopped beetroot
  
Line 340: Line 383:
  
 
Poppy seeds  
 
Poppy seeds  
 +
| We will also need 1 tablespoon each of:
  
−
Image: Curd
+
Grated fresh coconut and
  
−
| We will also need 1 tablespoon each of :Grated fresh coconut and
 
 
Poppy seeds
 
Poppy seeds
  
−
We will also require : ½ cup of curd
+
|-
 +
|Image: Curd
 +
|We will also require:
 +
 
 +
Half cup of curd
  
 
|-  
 
|-  
Line 359: Line 406:
 
Curry leaves powder
 
Curry leaves powder
  
−
| A 1/4th teaspoon of each ingredient:Turmeric powder
+
| A 1/4th teaspoon of each ingredient:
 +
 
 +
Turmeric powder
 +
 
 
Coriander and cumin seeds powder
 
Coriander and cumin seeds powder
 +
 
Cumin seeds
 
Cumin seeds
 +
 
Drumstick leaves powder
 
Drumstick leaves powder
 +
 
Curry leaves powder
 
Curry leaves powder
  
Line 370: Line 423:
 
Collage of oil and ghee  
 
Collage of oil and ghee  
  
−
| Salt- to taste and
+
| Salt to taste  
−
1 tbsp of Oil or ghee
+
 
 +
And 1 tbsp of Oil or ghee
  
 
|-
 
|-
Line 378: Line 432:
 
Image: Sprouted soyabean
 
Image: Sprouted soyabean
  
−
| Note that I soaked pearl millet and soyabean separately for sprouting.
+
| Note that, I soaked pearl millet and soyabean separately for sprouting.
  
 
One ingredient may take longer to sprout or both may sprout at the same time.  
 
One ingredient may take longer to sprout or both may sprout at the same time.  
Line 397: Line 451:
 
Heat oil in a pressure cooker and add cumin seeds.  
 
Heat oil in a pressure cooker and add cumin seeds.  
 
|-  
 
|-  
−
| Image: Chopped vegetables, sprouted millet, soya bean and curd added in the oil and pressure cooker.  
+
| Image: Chopped vegetables, sprouted millet, soya bean and  
 +
 
 +
curd added in the oil and pressure cooker.  
 +
 
 +
Image: Grated coconut, poppy seeds, salt, powders and dry spices
  
−
Image: Grated coconut, poppy seeds, salt, powders and dry spices added in the previous mix.
+
added in the previous mix.
  
 
Image: Mixing of the ingredients.  
 
Image: Mixing of the ingredients.  
Line 422: Line 480:
  
 
|-  
 
|-  
−
| Image: Proteins - collage of healthy muscle, weight gain, muscle growth, digestive system, etc
+
| Image: Proteins - collage of healthy muscle, weight gain,  
 +
 
 +
muscle growth, digestive system, etc
  
 
Good fats - collage of brain development and heart
 
Good fats - collage of brain development and heart
  
−
Vitamin-A - collage of healthy eyes, nails and immunity (pregnant woman with yellow border and virus around her to show immunity)
+
Vitamin-A - collage of healthy eyes, nails and immunity (pregnant woman  
 +
 
 +
with yellow border and virus around her to show immunity)
  
 
Calcium - collage of bones and teeth
 
Calcium - collage of bones and teeth
Line 457: Line 519:
  
 
Sprouted moong
 
Sprouted moong
 +
 
Crumbled paneer
 
Crumbled paneer
  
Line 463: Line 526:
 
Chopped tomato  
 
Chopped tomato  
  
−
|For this recipe we will need: Malted ragi flour- ¼ cup
+
|For this recipe we will need:  
 +
 
 +
Malted ragi flour- ¼ cup
 +
 
 
Bengal gram flour- 1 tbsp
 
Bengal gram flour- 1 tbsp
 +
 
Sprouted Moong - ½ cup
 
Sprouted Moong - ½ cup
 +
 
Crumbled paneer - ¼ cup
 
Crumbled paneer - ¼ cup
 +
 
Chopped onion - 1 tbsp
 
Chopped onion - 1 tbsp
 +
 
Chopped tomato - 1 tbsp
 
Chopped tomato - 1 tbsp
  
Line 484: Line 554:
  
 
|We will also need 1/4th teaspoon of each:
 
|We will also need 1/4th teaspoon of each:
 +
 
Turmeric powder
 
Turmeric powder
 +
 
Coriander and cumin seeds powder
 
Coriander and cumin seeds powder
 +
 
Cumin seeds
 
Cumin seeds
 +
 
Curry leaves powder
 
Curry leaves powder
 +
 
Drumstick leaves powder
 
Drumstick leaves powder
 +
 
1 tbsp of Oil or ghee
 
1 tbsp of Oil or ghee
  
Line 563: Line 639:
  
 
Next, mix the malted ragi flour and bengal gram flour in a bowl.  
 
Next, mix the malted ragi flour and bengal gram flour in a bowl.  
−
 
−
 
 
|-  
 
|-  
 
| Image: Adding water to the dry powder mixture.
 
| Image: Adding water to the dry powder mixture.
Line 574: Line 648:
 
Image: Collage of parathas getting cooked from both the sides.
 
Image: Collage of parathas getting cooked from both the sides.
  
−
Image: Collage of moong being added on top center of the paratha and wrapping the paratha
+
Image: Collage of moong being added on top center of the paratha  
 +
 
 +
and wrapping the paratha
  
 
Image: Rolling the wrap from both sides
 
Image: Rolling the wrap from both sides
Line 601: Line 677:
  
 
Iron - collage of nervous system, brain development and cells
 
Iron - collage of nervous system, brain development and cells
−
 
  
 
Folate - collage of cell formation, DNA, neural tube defects, brain development,etc
 
Folate - collage of cell formation, DNA, neural tube defects, brain development,etc
Line 622: Line 697:
 
Image: Whole wheat
 
Image: Whole wheat
  
−
|Apart from the millets mentioned here, you can use other millets and grains.  
+
|Apart from the millets mentioned here, you can use other
 +
 
 +
millets and grains.  
  
 
For example: Sorghum, kodo millet, broken wheat or whole wheat.
 
For example: Sorghum, kodo millet, broken wheat or whole wheat.
  
 
|-  
 
|-  
−
| Image: Collage of sprouted green peas, sprouted chickpeas and sprouted moth beans
+
| Image: Collage of sprouted green peas, sprouted chickpeas  
 +
 
 +
and sprouted moth beans
  
 
Image: Sprouted chickpeas
 
Image: Sprouted chickpeas
Line 640: Line 719:
  
 
|-  
 
|-  
−
|Image: Collage of sesame seeds, pumpkin seeds, flax seeds and garden cress seeds.
+
|Image: Collage of sesame seeds, pumpkin seeds, flax seeds  
 +
 
 +
and garden cress seeds.
  
 
Image: Sesame seeds
 
Image: Sesame seeds

Revision as of 19:31, 26 August 2020

Visual Cue
Narration
Slide number 1

Title slide

Welcome to the Spoken Tutorial on vegetarian recipes for pregnant women.
Learning objective:

Image: Collage of various foods like leafy vegetables,

beans, millets, nuts and seeds, dairy products and vegetables.

Image: Recipes collage like black eyed bean idli, millet

khichdi and moong wrap.

In this tutorial, we will learn about:

The importance of a nutrient dense diet

A few nutritious vegetarian recipes.

Image: Collage of various foods like leafy vegetables,

beans, millets, nuts and seeds, dairy products and vegetables.

First, let us understand the importance of a nutrient dense diet.
Image:Pregnant lady with calorie sign and upward arrow to

indicate increase in calories.

Image: Multiple new cell formation

Image: Stages of growing fetus inside a mother’s womb.

Image: Collage of various foods like leafy vegetables,

beans, millets, nuts and seeds, dairy products and vegetables.

The nutrient requirements during pregnancy increases.

This is mainly for the development of the cells.

Nutrient dense diet supports the growth and development of the fetus.

Therefore, it is important to consume a well nourished diet.

Image: Collage of various foods like leafy vegetables, beans,

millets, nuts and seeds, dairy products and vegetables.

Collage of women having headache, breathlessness and neck pain.

Image: Proteins - Collage of different beans.

Good fats - Collage of dairy products.

Vitamins - Collage of vegetables and leafy vegetables.

Minerals - Collage of nuts and seeds.

A well nourished diet helps to prevent complications during pregnancy.

The diet should be rich in proteins, good fats, vitamins and minerals.

Image: Collage of various foods like leafy vegetables, beans,

millets, nuts and seeds, dairy products and vegetables.

Collage of woman vomiting and woman having constipation

Image: Anemia - RBC

Pregnancy diabetes - Pregnant woman checking diabetes

Hypertension - Checking pressure of the pregnant woman

Eating a nutrient dense diet may provide relief from nausea and constipation.

It also reduces the risk of anemia, pregnancy diabetes and hypertension.

Image: Low birth weight baby with downward arrow to indicate low weight

Image: Preterm baby with mother and 7 months calendar to indicate

7 months preterm baby.

It also reduces the chance of low birth weight baby and premature delivery.
Image: Glass of water with 8 and 10 number marking. Apart from a good diet, ensure to drink 8 to 10 glasses of water everyday.
Image: Digestive system

Image: Sprouted ragi

Along with intake of nutritious diet, its nutrient absorption is also important.

Phytates, oxalates and tannins present in the food affect nutrient absorption.

Image: Collage of soaking, sprouting, steaming fermentation, sauteing and boiling.

Image: Soaking

Image: Sprouting

Image: Roasting

Image: Fermentation

Nutrient absorption can be enhanced by using various cooking techniques.

For example: soaking, sprouting, roasting and fermentation.

Image: Steaming

Image: Sauteing

Image: boiling

Steaming, sauteing and boiling are some other examples.
Image: Collage of Curry leaves powder, drumstick leaves powder

and nuts and seeds powder.

Image: Powder of drumstick leaves

Image: Powder of curry leaves

Image: Powder of nuts and seeds.

Image: Collage of Curry leaves powder, drumstick leaves powder

and nuts and seeds powder.

To enhance the nutrient content, we can also use various nutritious powders.

Powder of either drumstick leaves, curry leaves or nuts and seeds can be used.

The method to prepare these powders has been explained in another tutorial.

Image: Collage of Curry leaves powder, drumstick leaves powder

and nuts and seeds powder.

Please visit our website for more details
Image: Weight checking on weighing scale. Healthy weight gain throughout 9 months of pregnancy is essential.
Image : Sugar

Jaggery

Chips and biscuits

Image: Tea and coffee

Alcohol

Tobacco

Image: Woman talking to a doctor and cross sign on medicines

It is recommended to avoid sugar, jaggery, processed and ready to eat foods.

Avoid caffeine, alcohol and tobacco.

Do not consume medicine without a doctor's approval.

Image: Woman talking to a doctor and cross sign on medicines More about this has been explained in another tutorial.
Image: Black eyed bean idli Now let us begin with the first recipe which is black eyed bean idli.
Image: Whole pearl millet

Whole foxtail millet

To prepare this recipe we will need 2 tablespoons of each:

Whole pearl millet

Whole foxtail millet

Sprouted black eyed bean

Sprouted whole bengal gram

Image: fenugreek seeds

Roasted sunflower seeds

We will also need 1 tablespoon each of:

Sprouted black eyed bean

sprouted whole bengal gram

Fenugreek seeds

Roasted Sunflower seeds

Image: Drumstick leaves powder on tablespoon

Curry leaves powder on tablespoon

Nuts and seeds powder in tablespoon

Salt

We will also require 1/4th teaspoon of each:

Drumstick leaves powder

Curry leaves powder

Nuts and seeds powder and

Salt

Image: Sprouted black eyed bean and whole bengal gram

Image: Soaking - Germination process of blak eyed bean and whole bengal gram

Image: Soaking of black eyed bean and whole bengal gram.

Image: Draining of black eyed bean and whole bengal gram.

Tied in a muslin cloth

First start with sprouting black eyed bean and whole bengal gram.

I will explain the procedure for sprouting.

Soak black eyed beans and whole bengal gram, separately overnight.

Drain it in the morning and tie them separately in a muslin cloth.

Image: Tied in a muslin cloth (two potlis of black eyed bean and whole bengal gram)


Image: Collage of beans

Leave them in a warm place to germinate for 2 days.

Remember that different beans take different time to sprout.

Image: Soaking of millets and fenugreek seeds in a bowl together.

Image: Grinding all ingredients together in a mixer.

Batter of the ingredients

Image: Collage of stone grinder and mixer grinder

When sprouts are ready soak the millets and fenugreek seeds together.

Soak them for 6 to 8 hours or overnight.

Drain and grind millets with sunflower seeds and sprouts into a smooth batter.

For grinding you can use a stone grinder or a mixer.

Image: Batter bowl covered with lid overnight

Image: Collage of nuts and seeds powder, curry leaves, salt, drumstick leaves powder and batter.

Image: Greasing the idli mould

Poured batter in the idli mould

After grinding, keep it covered to ferment overnight or for 6 to 8 hours.

Before cooking, add salt and all other powders to the batter and mix well.

Grease the idli mould and pour the batter into it.

Image: Idli mould placed in a cooker or steamer.

Image: Collage of cooker filled with 1/4th water and Idli mould placed in it.

Cooker with lid without whistle.

Image: Idlis served in plate

Place it in the cooker or a steamer and cook for 10-12 minutes.

Or you can fill 1/4th of the cooker with water and steam without the whistle.

Remove after 7 to 8 minutes and serve hot.

Image: Proteins - collage of healthy muscle, weight gain,

muscle growth, digestive system, etc

Image: Calcium - Bones and teeth

Image: Iron - Brain, cells and nervous system

This recipe is rich in protein, calcium and Iron.
Image: Folate - collage of brain, neural tube defects, cell development, DNA, etc

Magnesium - collage of bones, heart, neuron, etc

Potassium - collage of muscle growth, heart and neuron

It is also rich in folate, magnesium and potassium.
Image: Millet khichdi The next recipe is millet khichdi.
Image: Whole barnyard millet

Sprouted pearl millet

Sprouted soyabean

Chopped onion

Chopped carrot

Chopped beetroot

To make this, we will need 1 tablespoon of each:

Whole Barnyard millet

Sprouted pearl millet

Sprouted soyabean

1 chopped onion

1 chopped carrot

1 chopped beetroot

Image: Grated fresh coconut

Poppy seeds

We will also need 1 tablespoon each of:

Grated fresh coconut and

Poppy seeds

Image: Curd We will also require:

Half cup of curd

Image: Turmeric powder

Coriander and cumin seeds powder

Cumin seeds

Drumstick leaves powder

Curry leaves powder

A 1/4th teaspoon of each ingredient:

Turmeric powder

Coriander and cumin seeds powder

Cumin seeds

Drumstick leaves powder

Curry leaves powder

Image: Salt

Collage of oil and ghee

Salt to taste

And 1 tbsp of Oil or ghee

Image: Collage of soaked pearl millet and soaked soyabean

Image: Sprouted soyabean

Note that, I soaked pearl millet and soyabean separately for sprouting.

One ingredient may take longer to sprout or both may sprout at the same time.

In my case, soyabean took longer to sprout.

Image: Soaked barnyard millet

Image: Draining the soaked barnyard millet

Image: Cumin seeds added to the oil after heating the oil and cooker

Soak barnyard millet for 6 to 8 hours in water.

Drain the water and keep it aside.

Heat oil in a pressure cooker and add cumin seeds.

Image: Chopped vegetables, sprouted millet, soya bean and

curd added in the oil and pressure cooker.

Image: Grated coconut, poppy seeds, salt, powders and dry spices

added in the previous mix.

Image: Mixing of the ingredients.

Image: Adding water into the mixture.

Image: Putting the lid of the cooker and pressure cooking.

Image: Serve in a serving plate

Now, add all the vegetables, sprouted millets, sprouted soyabean and curd.

Add the grated coconut, poppy seeds, salt, powders and all the dry spices.

Mix well.

Next, add 1 cup of water.

Pressure cook the khichdi for 2 whistles.

Once done, serve hot.

Image: Proteins - collage of healthy muscle, weight gain,

muscle growth, digestive system, etc

Good fats - collage of brain development and heart

Vitamin-A - collage of healthy eyes, nails and immunity (pregnant woman

with yellow border and virus around her to show immunity)

Calcium - collage of bones and teeth

This recipe is rich in proteins, good fats, vitamin-A and calcium .


Image: Iron - collage of nervous system, brain development and cells

Folate - collage of cell formation, DNA, neural tube defects, brain development,etc

Magnesium - collage of heart, bones, neuron,etc

Phosphorus - collage of bones and teeth

It is rich in minerals like iron, folate, magnesium and phosphorus.
Image: Moong wrap


Our third recipe is moong wrap.
Image: Malted ragi flour

Bengal gram flour

Sprouted moong

Crumbled paneer

Chopped onion

Chopped tomato

For this recipe we will need:

Malted ragi flour- ¼ cup

Bengal gram flour- 1 tbsp

Sprouted Moong - ½ cup

Crumbled paneer - ¼ cup

Chopped onion - 1 tbsp

Chopped tomato - 1 tbsp

Image: Turmeric powder

Coriander and cumin seeds powder

Cumin seeds

Curry leaves powder

Drumstick leaves powder

Collage of' oil and ghee

We will also need 1/4th teaspoon of each:

Turmeric powder

Coriander and cumin seeds powder

Cumin seeds

Curry leaves powder

Drumstick leaves powder

1 tbsp of Oil or ghee

Image: Lemon

Salt

We will also need half lemon and salt to taste.
Image: Collage of tied moong for sprouting and sprouted moong

Image: Soak ragi overnight.

Image: Ragi tied in a muslin cloth

Image: Sprouted ragi

Video: Dry roasting ragi on an iron skillet

Image: Collage of ragi being grinded using mixer and ragi powder after grinding.

Procedure:

Sprout the moong as mentioned earlier in this tutorial.

To prepare the malted ragi flour, soak the ragi overnight.

Now tie them in a muslin cloth and keep it for 6-8 hours or overnight.

Once it sprouts, dry roast the ragi sprouts on an iron skillet.

After this, grind it using a grinder to make flour and then keep it aside.

Image: Oil on an iron pan

Image: Cumin seeds, dry spices and powders added to the heated oil.

Image: Chopped onions and tomatoes added to the previous mixture.

Heat oil on an iron pan.

Add cumin seeds, dry spices and powders.

Add chopped onions and tomatoes and saute it till soft.

Image: Sprouted moong added to the previous ingredients.

Image: Paneer added to the previous mixture.

Image: Mixing the ingredients

Small bowl filled with water

Image: Cooling the cooked moong and paneer

Next, add sprouted moong and let it cook for 10 mins.

Add paneer and salt and cook for 5 to 10 mins.

Add ¼ cup of water and allow it to cook for another 5-10 mins.

Turn off the flame and allow it to cool.

Image: Squeezing lemon to the mixture

Image: Mixed malted ragi flour and bengal gram in a bowl

Now add lemon juice and keep the mixture aside.

Next, mix the malted ragi flour and bengal gram flour in a bowl.

Image: Adding water to the dry powder mixture.

Dough made out of the mixture.

Image: Round paratha

Image: Collage of parathas getting cooked from both the sides.

Image: Collage of moong being added on top center of the paratha

and wrapping the paratha

Image: Rolling the wrap from both sides

Moong wrap served on plate

Add lukewarm water and prepare a dough.

Now roll out round shaped parathas.

Cook the parathas on both sides on an iron pan.

Place the paratha on a plate and add the moong mix in between the paratha.

Now roll them into a wrap and serve.

Image: Proteins - collage of healthy muscle, weight gain, muscle growth, digestive system, etc

Good fats - collage of brain development and heart

This recipe is rich in protein and good fats.
Image: Calcium - collage of bones and teeth

Iron - collage of nervous system, brain development and cells

Folate - collage of cell formation, DNA, neural tube defects, brain development,etc

Magnesium - collage of heart, bones, neuron,etc

Zinc: collage of growth of RBC and wound healing.

It is also a source of calcium, iron, folate, magnesium and zinc.
Image: Collage of sorghum, kodo millet, broken wheat and whole wheat.

Image: Sorghum

Image: Kodo millet

Image: Broken wheat

Image: Whole wheat

Apart from the millets mentioned here, you can use other 
millets and grains.

For example: Sorghum, kodo millet, broken wheat or whole wheat.

Image: Collage of sprouted green peas, sprouted chickpeas

and sprouted moth beans

Image: Sprouted chickpeas

Sprouted green peas

Sprouted moth beans

Likewise, you can use other sprouts as well.

For example: sprouted chickpeas, sprouted green peas or sprouted moth beans.

Image: Collage of sesame seeds, pumpkin seeds, flax seeds

and garden cress seeds.

Image: Sesame seeds

Pumpkin seeds

Flax seeds

Garden cress seeds

Image: Collage of final recipe products:

Black eyed bean idli

Millet khichdi

Moong wrap

Besides the seeds mentioned, you can also use other locally available seeds.

For example: sesame seeds, pumpkin seeds, flax seeds and Garden cress seeds.

Include all these recipes for a healthy pregnancy and good health of the baby.

Acknowledgement slide This brings us to the end of this tutorial.

Thank you for joining.

Contributors and Content Editors

Bellatony911

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