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

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|-
 
|-
−
| Image: Collage of '''folate '''rich vegetarian recipes
+
|
 +
Image: Collage of food sources of '''folate '''
 +
 
 +
Image: Collage of '''folate '''rich vegetarian recipes
  
 
Image: Collage of ways to reduce '''folate '''loss
 
Image: Collage of ways to reduce '''folate '''loss
 +
 
| In this tutorial we will learn about:
 
| In this tutorial we will learn about:
−
1. Food sources rich in '''folate'''
 
  
−
2. Preparation of a few vegetarian recipes
+
1. Food sources rich in '''folate'''.
  
−
3. Ways to prevent the loss of '''folate '''from food
+
2. Preparation of a few vegetarian recipes.
 +
 
 +
3. Ways to prevent the loss of '''folate''' from food.
  
 
|-
 
|-
Line 24: Line 29:
 
Image: '''Folate '''symbol
 
Image: '''Folate '''symbol
  
−
|First we will understand what is '''folate '''and its role in our body.
+
|First we will understand what is '''folate''' and its role in our body.
  
 
'''Folate''' is one of the important '''B''' '''vitamins'''.
 
'''Folate''' is one of the important '''B''' '''vitamins'''.
Line 31: Line 36:
 
|Image: Collage functions of '''folate'''
 
|Image: Collage functions of '''folate'''
  
−
Image: cell growth and repair
+
Image: Cell growth and repair
  
−
Image: Collage of Pregnancy (tick mark) + cross mark on neural tube defects
+
Image: Pregnant woman
 +
 
 +
Image: Collage functions of '''folate'''
  
 
| It is required for various functions in the body.
 
| It is required for various functions in the body.
Line 39: Line 46:
 
Let us see a few examples.
 
Let us see a few examples.
  
−
'''Folate '''is essential for cell growth and repair.
+
'''Folate''' is essential for cell growth and repair.
  
−
It is also needed for a healthy pregnancy.
+
It is also required for a healthy pregnancy.
  
 
This has been explained in detail in another tutorial.
 
This has been explained in detail in another tutorial.
Line 48: Line 55:
  
 
|-
 
|-
−
| Image: Collage of beans, pulses, leafy vegetables
+
| Image: Symbol of '''folate '''
  
 
Image: Collage of beans, pulses
 
Image: Collage of beans, pulses
  
 
Image: Collage of green leafy vegetables
 
Image: Collage of green leafy vegetables
 +
 +
Image: Spinach
 +
 +
Image: Amaranth leaves
 +
 +
Image: Colocasia leaves
 +
 +
Image: Agathi leaves
  
 
Image: Collage of cauliflower, drumsticks, ladies finger.
 
Image: Collage of cauliflower, drumsticks, ladies finger.
Line 62: Line 77:
 
Green leafy vegetables are also rich in '''folate'''.
 
Green leafy vegetables are also rich in '''folate'''.
  
−
For example: spinach, amaranth leaves, colocasia leaves, and agathi leaves.
+
For example: spinach, amaranth leaves, colocasia leaves and agathi leaves.
  
 
Some vegetables like cauliflower, drumsticks and ladies finger also have '''folate'''.
 
Some vegetables like cauliflower, drumsticks and ladies finger also have '''folate'''.
Line 71: Line 86:
 
Image: Chickpeas chutney
 
Image: Chickpeas chutney
  
−
|Let us now look at the preparation of the recipes.
+
|Let us look at the preparation of the recipes now.
  
−
The first recipe is chickpeas chutney.
+
The first recipe is chickpeas dip (chutney).
  
 
|-
 
|-
Line 91: Line 106:
  
 
| To make this recipe, you will need:
 
| To make this recipe, you will need:
−
1. 2 tablespoon chickpeas
+
 
 +
1. 2 tablespoons of sprouted chickpeas
  
 
2. 1 teaspoon roasted sesame seeds
 
2. 1 teaspoon roasted sesame seeds
Line 112: Line 128:
 
| You will also require:
 
| You will also require:
  
−
1. 1 tablespoon of oil
+
1. 1 tablespoon of oil and
  
 
2. Salt according to your taste
 
2. Salt according to your taste
  
 
|-
 
|-
−
| Image: Soaking chickpeas
+
| Image: Collage of sprouting
  
−
Image: washing the chickpeas
+
Image: Soaking chickpeas
 +
 
 +
Image: Washing the chickpeas
  
 
Image: Chickpeas on a strainer
 
Image: Chickpeas on a strainer
Line 125: Line 143:
 
Image: Placing a cover
 
Image: Placing a cover
  
−
|Procedure:
+
Image: Chickpeas tied in cloth
 +
 
 +
|
 +
I will first explain the procedure for sprouting.
  
 
Wash and soak chickpeas in water overnight.
 
Wash and soak chickpeas in water overnight.
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You can even tie them in a clean cotton or a muslin cloth.
 
You can even tie them in a clean cotton or a muslin cloth.
  
−
It may take 1-2 days for the sprouts to appear.
+
It may take 1 to 2 days for the sprouts to appear.
  
  
 
|-
 
|-
 
| Image: Collage of sprouted chickpeas
 
| Image: Collage of sprouted chickpeas
 +
 +
Image: Pressure cooker
  
 
Image: Pressure cooked on medium flame
 
Image: Pressure cooked on medium flame
  
−
Image: Opening the pressure cooker
+
Image: Opening the pressure cooker after cooling
  
−
|Once the sprouts appear, pressure cook them with half cup of water.
+
|
 +
Once the sprouts appear, pressure cook them with half cup of water.
  
 
Cook on medium flame for 3 to 4 whistles.
 
Cook on medium flame for 3 to 4 whistles.
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Image: Smooth paste
 
Image: Smooth paste
  
−
Image: Chickpeas chutney
+
Image: Chickpeas dip
  
 
| Put the sprouted chickpeas in a mixer.
 
| Put the sprouted chickpeas in a mixer.
Line 163: Line 187:
 
Add the rest of the ingredients and make a smooth paste.
 
Add the rest of the ingredients and make a smooth paste.
  
−
Chickpeas chutney is ready.
+
Chickpeas dip (chutney) is ready.
  
 
|-
 
|-
−
| Image: Collage with meals
+
| Image: Collage of chickpeas dip with meals
  
−
Image: Sliced carrots and cucumbers
+
Image: Sliced carrots and cucumbers with dip
  
 
| You can have this 1 to 2 times a day along with your meals.
 
| You can have this 1 to 2 times a day along with your meals.
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|-
 
|-
−
| ImagE: Folate content of the recipe
+
| Image: '''Folate''' content of the recipe
 +
 
 +
| ¼ cup of this dip (chutney) will give you about 148 micrograms of '''folate'''.
  
−
| ¼ cup of this chutney will give you about 148 micrograms of '''folate'''.
 
 
|-
 
|-
 
| Image: Idli
 
| Image: Idli
Line 192: Line 217:
 
Image: Fenugreek seeds
 
Image: Fenugreek seeds
  
−
Image: oil and ghee
+
Image: Oil and ghee
  
 
Image: Salt
 
Image: Salt
Line 198: Line 223:
 
| Ingredients required are:
 
| Ingredients required are:
  
−
1. ¼ cup or 50 grams of bengal gram
+
1. ¼ cup or 50 grams of Bengal gram
  
 
2. ¼ cup or 30 grams of split black gram
 
2. ¼ cup or 30 grams of split black gram
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|-
 
|-
−
| Image: sprouted finger millet powder
+
| Image: Sprouted finger millet powder
 +
 
 +
Image: Sprouted finger millet and drying it
  
−
Image: Sprouted finger millet
+
Image: Dry roasting
  
−
Image: Dry roasting and keeping in sunlight
+
Image: Keeping sprouted finger millet in sunlight
  
 
Image: Grinding to make powder
 
Image: Grinding to make powder
Line 223: Line 250:
 
To prepare it, first sprout the finger millet and then dry it.
 
To prepare it, first sprout the finger millet and then dry it.
  
−
Dry it by roasting or by keeping it in sunlight.
+
For drying, roast it or keep it in the sunlight.
  
 
Finally, grind it to make the powder.
 
Finally, grind it to make the powder.
  
 
|-
 
|-
−
| Image: Soaking bengal gram
+
|
 +
 
 +
Image: Idli
 +
 
 +
Image: Soaking Bengal gram
  
 
Image: Soaking fenugreek seeds and split black gram
 
Image: Soaking fenugreek seeds and split black gram
  
−
Image: Drained of water
+
Image: Drained water
 +
 
 +
Image: Smooth paste in a bowl
  
−
Image: Mixer
+
Image: Adding some water to the paste
  
 
Image: Idli batter
 
Image: Idli batter
  
−
| I will now tell the procedure to make the idlis:
+
| I will now tell you the procedure to make the idlis:
  
−
Wash and soak bengal gram in a bowl overnight.
+
Wash and soak Bengal gram in a bowl overnight.
  
 
In a separate bowl, soak the split black gram and fenugreek seeds together.
 
In a separate bowl, soak the split black gram and fenugreek seeds together.
Line 246: Line 279:
 
Next morning, rinse and drain off the excess water.
 
Next morning, rinse and drain off the excess water.
  
−
Grind bengal gram, split black gram and fenugreek seeds in a mixer.
+
Grind Bengal gram, split black gram and fenugreek seeds in a mixer.
  
 
Make a smooth paste.
 
Make a smooth paste.
Line 253: Line 286:
  
 
|-
 
|-
−
| Image: Collage of adding salt and finger millet
+
| Image: Adding finger millet powder
 +
 
 +
Image: Adding salt
  
 
Image: Covered bowl
 
Image: Covered bowl
Line 259: Line 294:
 
| Add sprouted finger millet powder, salt and mix it well using a spoon.
 
| Add sprouted finger millet powder, salt and mix it well using a spoon.
  
−
Cover and allow the batter to ferment in a warm place for 6-8 hours.
+
Cover and allow the batter to ferment by keeping it for 6-8 hours.
 +
 
 +
It should be kept in a warm place.
  
 
|-
 
|-
 
| Image: Fermented batter
 
| Image: Fermented batter
  
−
Image: Gresing idli plates with oil
+
Image: Greasing idli plates with oil
  
 
Image: Batter on idli plates
 
Image: Batter on idli plates
Line 282: Line 319:
  
 
Image: Cooking without whistle in a cooker
 
Image: Cooking without whistle in a cooker
 +
 +
Image: Steamer or cooker with water
 +
 +
Image: Idli
  
 
Image: Served with chutney
 
Image: Served with chutney
  
−
| Place the plate in a steamer and cook for 10-15 minutes.
+
|Place the plates in a steamer and cook for 10-15 minutes.
  
 
If you do not have a steamer, you can also use a cooker without the whistle.
 
If you do not have a steamer, you can also use a cooker without the whistle.
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|-
 
|-
−
| Image: ‘’’Folate’’’ content of idli
+
| Image: '''Folate ''' content of idli
  
 
| 5 medium sized idlis will give you about 103 micrograms of '''folate'''.
 
| 5 medium sized idlis will give you about 103 micrograms of '''folate'''.
Line 306: Line 347:
  
 
|-
 
|-
−
| Image: Cluster beans
+
|Image: Cluster beans
  
 
Image: Sprouted moth bean
 
Image: Sprouted moth bean
Line 312: Line 353:
 
Image: Roasted peanuts
 
Image: Roasted peanuts
  
−
Imaged: grated coconut
+
Imaged: Grated coconut
  
−
Image: tomato
+
Image: Tomato
  
 
Image: Onion
 
Image: Onion
Line 320: Line 361:
 
Image: Cumin seeds
 
Image: Cumin seeds
  
−
| The ingredients required are:# 50 grams or a handful of cluster beans
+
| The ingredients required are:
  
−
1. 20 grams or 2 tablespoons of sprouted moth bean
+
1. 50 grams or a handful of cluster beans
  
−
2. 2 tablespoon of roasted peanuts
+
2. 20 grams or 2 tablespoons of sprouted moth bean
  
−
3. 1 tablespoon of grated coconut
+
3. 2 tablespoon of roasted peanuts
  
−
4. ½ tomato
+
4. 1 tablespoon of grated coconut
  
−
5. ½ onion
+
5. ½ tomato
  
−
6. ½ teaspoon cumin seeds
+
6. ½ onion
  
 +
7. ½ teaspoon of cumin seeds
  
 
|-
 
|-
−
| Image: Red chilli powder
+
|Image: Red chili powder
  
 
Image: Turmeric powder
 
Image: Turmeric powder
Line 346: Line 388:
 
1. ½ teaspoon red chili powder
 
1. ½ teaspoon red chili powder
  
−
2. ½ teaspoon turmeric powder
+
2. ½ teaspoon turmeric powder
  
 
3. ½ teaspoon cumin powder
 
3. ½ teaspoon cumin powder
  
 
|-
 
|-
−
| Image: Oil or ghee
+
| Image: Oil and ghee
  
 
Image: Salt
 
Image: Salt
Line 357: Line 399:
 
| You will also need:
 
| You will also need:
  
−
1. 1 tablespoon of oil or ghee
+
1. 1 tablespoon of oil or ghee and
  
 
2. Salt to taste
 
2. Salt to taste
  
 
|-
 
|-
−
| Image: Collage of sprouting procedure
+
| Image: Sprouting of moth beans
  
 
| The procedure for sprouting has been explained earlier in the tutorial.
 
| The procedure for sprouting has been explained earlier in the tutorial.
Line 368: Line 410:
 
|-
 
|-
 
| Image: Collage of grinding ingredients and smooth paste
 
| Image: Collage of grinding ingredients and smooth paste
 +
 +
Image: Oil in pan
  
 
Image: Cumin seeds in pan
 
Image: Cumin seeds in pan
  
 
Image: Adding paste in pan
 
Image: Adding paste in pan
 +
 +
Image: Cooking the paste
  
 
Image: Adding spices and mixing
 
Image: Adding spices and mixing
  
−
Image: Adding cluster beans and moth bean
+
Image: Adding cluster beans and sprouted moth bean
  
−
Image: Collage of sprouting
 
  
 
| Begin with making a paste of roasted peanuts, coconut, tomato and onion.
 
| Begin with making a paste of roasted peanuts, coconut, tomato and onion.
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|-
 
|-
−
| Image: Mixing and adding water
+
|Image: Mixing and adding water
  
 
Image: Covering and cooking
 
Image: Covering and cooking
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|-
 
|-
−
| Image: Folate content of the recipe
+
| Image: '''Folate''' content of the recipe
  
−
| 1 bowl of this recipe will give about 100 '''micrograms '''of '''folate'''.
+
| 1 bowl of this recipe will give you about 100 '''micrograms '''of '''folate'''.
  
 
|-
 
|-
−
| Image: green gram
+
| Image: Sprouted green gram and moth beans
  
−
Image: French beans
+
Image: French beans and cluster beans
  
−
| You can also make this recipe with sprouts of green gram instead of moth beans.
+
|You can also make this recipe with sprouts of green gram instead of moth beans.
  
 
French beans can also be used instead of cluster beans.
 
French beans can also be used instead of cluster beans.
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|-
 
|-
−
| Image: spinach
+
| Image: Spinach
  
−
Image: curd
+
Image: Curd
  
−
Image: peanuts
+
Image: Peanuts
  
−
Image: onion
+
Image: Onion
  
−
Image: roasted gram flour
+
Image: Roasted gram flour
  
−
Image: green chilli
+
Image: Green chili
  
−
Image: curry leaves
+
Image: Curry leaves
  
 
| For this recipe, ingredients required are:
 
| For this recipe, ingredients required are:
  
−
1. ½ bundle or 100grams of spinach
+
1. ½ bundle or 100 grams of spinach
  
 
2. 3 tablespoons of curd
 
2. 3 tablespoons of curd
Line 457: Line 502:
  
 
|-
 
|-
−
| Image: turmeric powder
+
| Image: Turmeric powder
  
−
Image: cumin powder
+
Image: Cumin powder
  
−
Image: mustard seeds
+
Image: Mustard seeds
  
 
| Spices needed are:
 
| Spices needed are:
Line 472: Line 517:
  
 
|-
 
|-
−
| Image: oil
+
| Image: Oil
  
−
Image: salt
+
Image: Salt
  
 
| Take 2 teaspoons of oil and salt according to your taste.
 
| Take 2 teaspoons of oil and salt according to your taste.
  
 
|-
 
|-
−
| Image: Washing spinach leaves and removing the stems
+
| Image: Spinach leaves without stem
−
 
+
−
Image: Steamed spinach leaves
+
  
 
Image: Water in vessel
 
Image: Water in vessel
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Image: Cover and steam
 
Image: Cover and steam
  
−
Image: chopped spinach
+
Image: Chopped steamed spinach
  
 
| Procedure:
 
| Procedure:
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Wash the spinach leaves thoroughly and remove its stems.
 
Wash the spinach leaves thoroughly and remove its stems.
  
−
Now steam the spinach leaves.
+
Now, steam the spinach leaves.
  
 
Fill ¼ of a vessel with water.
 
Fill ¼ of a vessel with water.
Line 512: Line 555:
 
| Image: curd in a bowl
 
| Image: curd in a bowl
  
−
Image: adding ingredients in curd
+
Image: Collage of salt, turmeric powder, roasted gram four
  
 
Image: Whisked curd
 
Image: Whisked curd
Line 518: Line 561:
 
| In another bowl, take curd.
 
| In another bowl, take curd.
  
−
Add salt, turmeric powder, cumin powder and roasted gram flour.
+
Add salt, turmeric powder roasted gram flour.
  
 
Whisk it well.
 
Whisk it well.
Line 525: Line 568:
 
| Image: mustard seeds and curry leaves in pan
 
| Image: mustard seeds and curry leaves in pan
  
−
Image: sautéing of onions
+
Image: Adding onions, green chilies, and chopped garlic
  
−
Image: whisked curd in pan
+
Image: Sautéing of onions
 +
 
 +
Image: Whisked curd in pan
  
 
Image: Adding cumin powder
 
Image: Adding cumin powder
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Image: Curry boiling
 
Image: Curry boiling
  
−
Image: Adding chopped spinach
+
Image: Adding chopped steamed spinach
  
 
| Next, heat oil in a pan and add mustard seeds and curry leaves.
 
| Next, heat oil in a pan and add mustard seeds and curry leaves.
Line 548: Line 593:
  
 
|-
 
|-
−
| Image: garnishing with crushed peanuts
+
| Image: Garnishing with crushed peanuts
  
−
Image: spinach and yoghurt curry
+
Image: Spinach and yoghurt curry
  
−
Image: '''folate '''content of the curry  
+
Image: '''Folate '''content of the curry  
  
 
| Garnish with crushed roasted peanuts.
 
| Garnish with crushed roasted peanuts.
Line 558: Line 603:
 
Spinach and yoghurt curry is ready.
 
Spinach and yoghurt curry is ready.
  
−
1 bowl of this curry will give about 123 '''micrograms '''of '''folate'''.
+
1 bowl of this curry will give about 123 '''micrograms''' of '''folate'''.
  
 
|-
 
|-
−
| Image: Collage of amaranth leaves and colocasia leaves
+
| Image: Collage of colocasia leaves and amaranth leaves
  
 
| Instead of spinach you can also use colocasia leaves or amaranth leaves.
 
| Instead of spinach you can also use colocasia leaves or amaranth leaves.
  
 
|-
 
|-
−
| Image: cooking and reduced folate content
+
| Image: Cooking and reduced '''folate''' content
  
−
Image: raw folate rich foods
+
Image: Raw folate rich foods
  
−
| As '''folate '''is sensitive to heat, some amount of it gets destroyed while cooking.
+
| As '''folate''' is sensitive to heat, some amount of it gets destroyed while cooking.
  
−
So, based on the raw ingredients, '''folate '''content of these recipes is calculated.
+
So, based on the raw ingredients, '''folate''' content of these recipes is calculated.
  
 
|-
 
|-
−
| Image: collage of ways to reduce folate loss
+
| Image: Collage of ways to reduce the loss of '''folate'''
  
−
Image: cooking on medium flame
+
Image: Cooking on medium flame
  
 
GIF: Cross mark with repetitive heating
 
GIF: Cross mark with repetitive heating
Line 583: Line 628:
 
Image: Collage of Soaking pulses and beans
 
Image: Collage of Soaking pulses and beans
  
−
Image: downward arrow with clock
+
Image: Reduced cooking duration
  
−
| There are many ways by which loss of '''folate '''while cooking can be reduced.
+
| There are many ways by which loss of '''folate''' while cooking can be reduced.
  
 
Cook on low to medium flame.
 
Cook on low to medium flame.
Line 596: Line 641:
  
 
|-
 
|-
−
| Image: Fermenting and roasting
+
| Image: Absorption of folate
 +
 
 +
Image: Fermenting  
 +
 
 +
Image: Roasting
  
 
| For absorption of '''folate''', fermentation and roasting will help.
 
| For absorption of '''folate''', fermentation and roasting will help.
  
 
|-
 
|-
−
| Image: Folate sensitive to water
+
| Image: '''Folate''' sensitive to water
  
 
Image: Collage of steaming, sautéing and boiling
 
Image: Collage of steaming, sautéing and boiling
Line 608: Line 657:
  
 
Image: Collage of ways to increase '''folate '''content
 
Image: Collage of ways to increase '''folate '''content
−
| '''Folate ''' is also sensitive to water.
+
 +
| '''Folate''' is also sensitive to water.
  
 
Thus, steam or sauté vegetables instead of boiling.
 
Thus, steam or sauté vegetables instead of boiling.
  
−
Sprouting and cooking of whole beans will enhance its '''folate '''content.
+
Sprouting and cooking of whole beans will enhance its '''folate''' content.
  
 
To ensure adequate '''folate '''intake in your diet, remember these few points.
 
To ensure adequate '''folate '''intake in your diet, remember these few points.
Line 621: Line 671:
 
| This brings us to the end of the tutorial.
 
| This brings us to the end of the tutorial.
  
−
Thanks for joining.
+
Thank you for joining.
 
|-
 
|-
 
|}
 
|}

Latest revision as of 10:15, 7 July 2021

Visual Cue
Narration
Title slide Welcome to the spoken tutorial on folate rich vegetarian recipes.

Image: Collage of food sources of folate

Image: Collage of folate rich vegetarian recipes

Image: Collage of ways to reduce folate loss

In this tutorial we will learn about:

1. Food sources rich in folate.

2. Preparation of a few vegetarian recipes.

3. Ways to prevent the loss of folate from food.

Image: Collage of functions of folate

Image: Folate symbol

First we will understand what is folate and its role in our body.

Folate is one of the important B vitamins.

Image: Collage functions of folate

Image: Cell growth and repair

Image: Pregnant woman

Image: Collage functions of folate

It is required for various functions in the body.

Let us see a few examples.

Folate is essential for cell growth and repair.

It is also required for a healthy pregnancy.

This has been explained in detail in another tutorial.

Please visit our website for more details.

Image: Symbol of folate

Image: Collage of beans, pulses

Image: Collage of green leafy vegetables

Image: Spinach

Image: Amaranth leaves

Image: Colocasia leaves

Image: Agathi leaves

Image: Collage of cauliflower, drumsticks, ladies finger.

Next, let us look at food sources rich in folate.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in folate.

For example: spinach, amaranth leaves, colocasia leaves and agathi leaves.

Some vegetables like cauliflower, drumsticks and ladies finger also have folate.

Image: Collage of recipes

Image: Chickpeas chutney

Let us look at the preparation of the recipes now.

The first recipe is chickpeas dip (chutney).

Image: Chickpeas

Image: Sesame seeds

Image: Beetroot

Image: Curd

Image: Lemon Juice

Image: Garlic cloves

Image: Cumin powder

To make this recipe, you will need:

1. 2 tablespoons of sprouted chickpeas

2. 1 teaspoon roasted sesame seeds

3. ¼ beetroot

4. 1 tablespoon curd

5. Juice of 1 lemon

6. 2-3 cloves of garlic

7. ¼ teaspoon cumin powder

Image: Oil

Image: Salt

You will also require:

1. 1 tablespoon of oil and

2. Salt according to your taste

Image: Collage of sprouting

Image: Soaking chickpeas

Image: Washing the chickpeas

Image: Chickpeas on a strainer

Image: Placing a cover

Image: Chickpeas tied in cloth

I will first explain the procedure for sprouting.

Wash and soak chickpeas in water overnight.

Later, rinse and drain the water and keep the chickpeas on a strainer to sprout.

Keep the chickpeas covered.

You can even tie them in a clean cotton or a muslin cloth.

It may take 1 to 2 days for the sprouts to appear.


Image: Collage of sprouted chickpeas

Image: Pressure cooker

Image: Pressure cooked on medium flame

Image: Opening the pressure cooker after cooling

Once the sprouts appear, pressure cook them with half cup of water.

Cook on medium flame for 3 to 4 whistles.

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


Image: Collage of ingredients in a mixer

Image: Smooth paste

Image: Chickpeas dip

Put the sprouted chickpeas in a mixer.

Add the rest of the ingredients and make a smooth paste.

Chickpeas dip (chutney) is ready.

Image: Collage of chickpeas dip with meals

Image: Sliced carrots and cucumbers with dip

You can have this 1 to 2 times a day along with your meals.

You can even dip sliced carrots, cucumbers in it and eat it.

Image: Folate content of the recipe ¼ cup of this dip (chutney) will give you about 148 micrograms of folate.
Image: Idli The second recipe is Bengal gram idli
Image: Bengal gram

Image: Split black gram

Image: Roasted sunflower seeds

Image: Fenugreek seeds

Image: Oil and ghee

Image: Salt

Ingredients required are:

1. ¼ cup or 50 grams of Bengal gram

2. ¼ cup or 30 grams of split black gram

3. 1 tablespoon sunflower seeds

4. ½ teaspoon fenugreek seeds

5. 1 teaspoon oil or ghee

6. Salt to taste

Image: Sprouted finger millet powder

Image: Sprouted finger millet and drying it

Image: Dry roasting

Image: Keeping sprouted finger millet in sunlight

Image: Grinding to make powder

You will also need 2 tablespoon of sprouted finger millet powder.

To prepare it, first sprout the finger millet and then dry it.

For drying, roast it or keep it in the sunlight.

Finally, grind it to make the powder.

Image: Idli

Image: Soaking Bengal gram

Image: Soaking fenugreek seeds and split black gram

Image: Drained water

Image: Smooth paste in a bowl

Image: Adding some water to the paste

Image: Idli batter

I will now tell you the procedure to make the idlis:

Wash and soak Bengal gram in a bowl overnight.

In a separate bowl, soak the split black gram and fenugreek seeds together.

Next morning, rinse and drain off the excess water.

Grind Bengal gram, split black gram and fenugreek seeds in a mixer.

Make a smooth paste.

If needed, add 2-3 tablespoons of water while grinding.

Image: Adding finger millet powder

Image: Adding salt

Image: Covered bowl

Add sprouted finger millet powder, salt and mix it well using a spoon.

Cover and allow the batter to ferment by keeping it for 6-8 hours.

It should be kept in a warm place.

Image: Fermented batter

Image: Greasing idli plates with oil

Image: Batter on idli plates

Image: Garnishing with sunflower seeds

Once the batter rises, with clean hands grease the idli plates with some oil.

Pour the batter into the plates.

Garnish with some roasted sunflower seeds on top of the batter.

Image: Steaming idlis in a steamer

Image: Steamer

Image: Cooking without whistle in a cooker

Image: Steamer or cooker with water

Image: Idli

Image: Served with chutney

Place the plates in a steamer and cook for 10-15 minutes.

If you do not have a steamer, you can also use a cooker without the whistle.

Fill ¼ of the cooker or steamer with water and steam the idlis.

Bengal gram idlis are ready.

You can have it with coconut or peanut chutney.

Image: Folate content of idli 5 medium sized idlis will give you about 103 micrograms of folate.
Image: Cluster beans and sprouted moth beans curry Let us now make cluster beans and sprouted moth bean curry.
Image: Cluster beans

Image: Sprouted moth bean

Image: Roasted peanuts

Imaged: Grated coconut

Image: Tomato

Image: Onion

Image: Cumin seeds

The ingredients required are:

1. 50 grams or a handful of cluster beans

2. 20 grams or 2 tablespoons of sprouted moth bean

3. 2 tablespoon of roasted peanuts

4. 1 tablespoon of grated coconut

5. ½ tomato

6. ½ onion

7. ½ teaspoon of cumin seeds

Image: Red chili powder

Image: Turmeric powder

Image: Cumin powder

Spices required are:

1. ½ teaspoon red chili powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon cumin powder

Image: Oil and ghee

Image: Salt

You will also need:

1. 1 tablespoon of oil or ghee and

2. Salt to taste

Image: Sprouting of moth beans The procedure for sprouting has been explained earlier in the tutorial.
Image: Collage of grinding ingredients and smooth paste

Image: Oil in pan

Image: Cumin seeds in pan

Image: Adding paste in pan

Image: Cooking the paste

Image: Adding spices and mixing

Image: Adding cluster beans and sprouted moth bean


Begin with making a paste of roasted peanuts, coconut, tomato and onion.

Heat oil in a pan and add cumin seeds.

Once they crackle, add the prepared paste.

Let the paste cook well until the raw onion smell goes away.

Then add the spices and salt in it.

Mix it well and let it cook for 3 to 5 minutes.

Next, add the chopped cluster beans and sprouted moth beans.

Image: Mixing and adding water

Image: Covering and cooking

Image: Cluster beans and sprouted moth bean curry

Mix everything well and add ½ cup of water.

Cover the pan and let it cook on low flame for about 10-15 minutes.

Cluster beans and sprouted moth bean curry is ready.

Image: Folate content of the recipe 1 bowl of this recipe will give you about 100 micrograms of folate.
Image: Sprouted green gram and moth beans

Image: French beans and cluster beans

You can also make this recipe with sprouts of green gram instead of moth beans.

French beans can also be used instead of cluster beans.

Image: Spinach and yoghurt curry The last recipe is spinach and yoghurt curry.
Image: Spinach

Image: Curd

Image: Peanuts

Image: Onion

Image: Roasted gram flour

Image: Green chili

Image: Curry leaves

For this recipe, ingredients required are:

1. ½ bundle or 100 grams of spinach

2. 3 tablespoons of curd

3. 1 tablespoon of roasted peanuts

4. ½ onion

5. 1 teaspoon roasted gram flour

6. 1 green chili

7. 1 sprig of curry leaves

Image: Turmeric powder

Image: Cumin powder

Image: Mustard seeds

Spices needed are:

1. ½ teaspoon turmeric powder

2. ¼ teaspoon cumin powder

3. ¼ teaspoon mustard seeds

Image: Oil

Image: Salt

Take 2 teaspoons of oil and salt according to your taste.
Image: Spinach leaves without stem

Image: Water in vessel

Image: Stand in the vessel

Image: Spinach leaves on the stand

Image: Cover and steam

Image: Chopped steamed spinach

Procedure:

Wash the spinach leaves thoroughly and remove its stems.

Now, steam the spinach leaves.

Fill ¼ of a vessel with water.

Place a stand in the center of the vessel.

Take spinach leaves in a steel plate and place it on the stand.

Cover the vessel and cook on medium flame for 2 minutes.

Remove the steamed spinach, let it cool and then chop it finely.

Image: curd in a bowl

Image: Collage of salt, turmeric powder, roasted gram four

Image: Whisked curd

In another bowl, take curd.

Add salt, turmeric powder roasted gram flour.

Whisk it well.

Image: mustard seeds and curry leaves in pan

Image: Adding onions, green chilies, and chopped garlic

Image: Sautéing of onions

Image: Whisked curd in pan

Image: Adding cumin powder

Image: Curry boiling

Image: Adding chopped steamed spinach

Next, heat oil in a pan and add mustard seeds and curry leaves.

Then, add chopped garlic, onions, green chili and sauté well.

Once the onions turn pink, add the whisked curd to it.

Add cumin powder and cook for 2-3 minutes.

Add ¼ cup of water and bring the curry to a boil.

Switch off the flame and then add chopped steamed spinach.

Image: Garnishing with crushed peanuts

Image: Spinach and yoghurt curry

Image: Folate content of the curry

Garnish with crushed roasted peanuts.

Spinach and yoghurt curry is ready.

1 bowl of this curry will give about 123 micrograms of folate.

Image: Collage of colocasia leaves and amaranth leaves Instead of spinach you can also use colocasia leaves or amaranth leaves.
Image: Cooking and reduced folate content

Image: Raw folate rich foods

As folate is sensitive to heat, some amount of it gets destroyed while cooking.

So, based on the raw ingredients, folate content of these recipes is calculated.

Image: Collage of ways to reduce the loss of folate

Image: Cooking on medium flame

GIF: Cross mark with repetitive heating

Image: Collage of Soaking pulses and beans

Image: Reduced cooking duration

There are many ways by which loss of folate while cooking can be reduced.

Cook on low to medium flame.

Avoid repetitive heating of food.

Soak pulses and beans overnight before cooking.

This will reduce the cooking duration.

Image: Absorption of folate

Image: Fermenting

Image: Roasting

For absorption of folate, fermentation and roasting will help.
Image: Folate sensitive to water

Image: Collage of steaming, sautéing and boiling

Image: Collage of Sprouting and cooking beans

Image: Collage of ways to increase folate content

Folate is also sensitive to water.

Thus, steam or sauté vegetables instead of boiling.

Sprouting and cooking of whole beans will enhance its folate content.

To ensure adequate folate intake in your diet, remember these few points.

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

Thank you for joining.

Contributors and Content Editors

Misbah

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