Difference between revisions of "Health-and-Nutrition/C2/Vitamin-C-rich-cooked-recipes/English"

Image: Collage of ways to prevent loss

1. Ways to avoid the loss of vitamin C from food.

2. Preparation of some vitamin C rich cooked recipes.

Image: Symbol of vitamin C

Vitamin C is an important water soluble vitamin.

Image: Fighting infections

GIF: Enhancing absorption of iron in body

For example: Healing wounds and maintaining healthy skin.

It also helps in fighting infections and other diseases.

Additionally, vitamin C enhances the absorption of iron in the body.

Image: Collage of gooseberry, guava and citrus fruits

Image: Collage of vitamin C rich vegetables

Gooseberries, guavas and citrus fruits are excellent sources of vitamin C.

Green leafy vegetables and other vegetables are additional sources.

Image: Cooking on high flame

Image: Cooking in excess water

Image: Discarding water

Cooking at high temperatures will destroy some amount of vitamin C in the food.

Cooking in excess water and throwing that water causes a loss too.

Image: Cooking in minimum water with tick mark

Image: Discarding water with cross mark

Image: Cross mark with heating of food repetitively

Cook in minimum amounts of water.

Do not discard the water after cooking.

Avoid repetitive heating of food.

Image: Not throwing the water used for boiling

Image: Kneading dough

Image: Collage of curries and soups

However, if boiling is required then use the water for some other preparation.

Do not throw it away.

You may use the water for kneading a dough.

You can also add it in curries and soups.

Image: Sautéed guava

Our first recipe is stir fry guava.

Image: Lemon

Image: Cumin seeds

Image: Red chili powder

Image: Coriander powder

Image: curry leaves powder

Image: Ghee and oil

1. 150 grams or 1 semi ripe guava

2. ½ lemon

3. ½ teaspoon cumin seeds

4. ¼ teaspoon red chili powder

5. ¼ teaspoon coriander powder

6. 2-3 curry leaves

7. 1 teaspoon oil or ghee

Image: Cumin seeds and curry leaves in oil

Image: Adding chopped guava

Image: Adding spices

Image: Mixing of the ingredients

Wash the guava and cut it into small pieces.

Heat oil in a pan.

Add cumin seeds and curry leaves.

When they start to crackle, add the chopped guava pieces.

Add red chili powder, coriander powder and salt.

Image: Mixing well

Image: Squeezing lemon juice on top

Image: Guava saute

Switch off the flame and squeeze some lemon juice.

Sauteed guava is ready.

Image: Tomatoes

Image: Onions

Image: Cumin seeds

Image: Ginger garlic paste

1. 75 grams or 2 drumsticks

2. 2 tomatoes

3. ½ onion

4. ½ teaspoon ginger garlic paste

5. ¼ teaspoon cumin seeds

Image: Coriander powder

Image: turmeric powder

1. ¼ teaspoon red chili powder

2. ¼ teaspoon coriander powder

3. ¼ teaspoon turmeric powder

Image: Salt

Image: Drumstick pieces

Image: Steaming of drumsticks

Image: Water in a vessel

Image: Stand in a vessel

Image: Plater on the stand

Image: Steaming of drumsticks

Wash the drumsticks thoroughly.

Cut it into pieces.

Remove the peel.

Steam the drumsticks in a steamer.

If you do not have a steamer, fill one fourth of a cooking pot with water.

Place a stand in it and keep a plate of drumsticks on the stand.

Cover the pot and steam on medium flame for 10 minutes.

Image: Onion and tomato paste

Image: Cumin seeds and ginger garlic paste

Image: Onion and tomato paste in pan

Image: Adding spices

Image: Mixing the spices and cooking

Heat oil in a pan and add cumin seeds and ginger garlic paste.

Once they start to crackle, add the onion tomato paste to it and stir it well.

Then, add red chili powder, turmeric powder, coriander powder and salt.

Cook for 3 to 5 minutes.

Image: Cook drumstick in curry

Image: Drumstick curry

Add ¼ cup of water and cover the pan.

Cook for 2 minutes on medium flame.

Drumstick curry is ready.

Image: Grated gooseberry

Imaged: Roasted gram flour

Image: Onion

Image: Tomato

1. 60 grams or ¼ bundle of red amaranth leaves

2. 1 teaspoon grated gooseberry

3. ½ cup roasted gram flour

4. 1 small onion

5. 2 small tomatoes

Image: green chili

Image: Coriander leaves

1. ½ teaspoon ginger garlic paste

2. 1 green chili

3. ¼ cup coriander leaves

Image: Coriander powder

Image: turmeric powder

1. ½ teaspoon red chili powder

2. ½ teaspoon coriander powder

3. ¼ teaspoon turmeric powder

Image: Adding of spices

Image: Added ginger garlic paste

Image: Adding roasted gram flour

Image: Mixing everything

Wash the amaranth leaves thoroughly and chop them.

Take the chopped amaranth leaves in a bowl.

Add salt, red chili powder, chopped green chilly and grated gooseberry.

Then add ginger garlic paste and roasted gram flour.

Mix everything well.

If required, you can add 1 to 2 tablespoon of water to bind the mixture.

Image: Cutting of rolls

Image: Tomato paste

Steam the rolls on medium flame for 10-15 minutes.

The procedure for steaming has been explained earlier in this tutorial.

After steaming, keep the rolls aside and let them cool.

Cut the rolls into medium slices.

Meanwhile, grind the tomatoes in the mixer to make a smooth puree.

Image: Adding spices

Image: Adding of tomato puree

Image: Adding of sliced amaranth rolls

Image: Garnish with coriander leaves

Add chopped onions and sauté it.

Add turmeric powder, red chili powder and coriander powder.

Mix well and then add the tomato puree.

Let it cook on low flame for 3 to 5 minutes.

Add the slices of amaranth leaves rolls and mix well.

Cover the lid and cook for 1-2 minutes and switch off the flame.

One bowl of this recipe gives about 98 milligrams of vitamin C.

Image: raw mango

Image: half tomato

Image: grated gooseberry

Image: green chilly

Image: coriander leaves

Image: Mustard seeds

1. 3 tablespoons of split Bengal gram

2. ½ or 60 grams of raw mango

3. ½ tomato

4. 1 teaspoon grated gooseberry

5. 1 green chilly

6. ¼ cup or a handful of coriander leaves

7. ¼ teaspoon mustard seeds

Image: oil and ghee

Use salt according to your taste.

Image: Coarse paste in a mixer

Image: Mustard seeds in a pan

Image: Adding of paste in the pan

Wash and soak the split Bengal gram in water for 4-6 hours.

Then grind it along with green chilly coarsely in a mixer or a stone grinder.

Next, heat oil or ghee in a pan and add mustard seeds.

Once they start to crackle, add the coarse paste.

Image: adding grated mango and goose berry

Image: adding tomatoes and coriander leaves

Image: mixing well

Image: Have with meals

Switch off the flame and remove it in a bowl.

Add grated raw mango and gooseberry to it.

Then add chopped tomatoes along with washed and chopped coriander leaves.

You can have this along with your meals.

Image: Collage of raw food items

Image: Collage of ways to avoid loss of vitamin c from food

Ensure adequate intake of vitamin C rich food in your diet for good health.

Also remember the key points to avoid the loss of Vitamin C from food.

Thank you for joining.