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|-
 
|-
−
|00:01
+
|00:00
−
| Welcome to the''' Spoken Tutorial''' on Vegetarian recipes for adolescents
+
| Welcome to the '''Spoken Tutorial''' on Vegetarian recipes for adolescents.
  
 
|-
 
|-
 
|00:05
 
|00:05
−
|In this tutorial we will learn: What is adolescence?
+
|In this tutorial, we will learn: What is adolescence?
  
 
|-
 
|-
Line 19: Line 19:
 
|How to prepare vegetarian recipes for adolescents such as:
 
|How to prepare vegetarian recipes for adolescents such as:
  
−
Soybean cutlet
+
Soybean cutlet,
  
 
|-
 
|-
−
|00:18
+
|00:17
−
|Sorghum and Tomato cheela
+
|Sorghum and Tomato cheela,
  
 
|-
 
|-
 
|00:20
 
|00:20
−
|Peanut curry
+
|Peanut curry,
  
 
Pearl millet and Sorghum vegetable khichdi and
 
Pearl millet and Sorghum vegetable khichdi and
Line 33: Line 33:
 
|-
 
|-
 
|00:24
 
|00:24
−
| Stuffed paratha with Sesame seed chutney
+
| Stuffed paratha with Sesame seed chutney.
  
 
|-
 
|-
Line 41: Line 41:
 
|-
 
|-
 
|00:32
 
|00:32
−
|Adolescence is the period of transition from childhood to adulthood
+
|Adolescence is the period of transition from childhood to adulthood.
  
 
|-
 
|-
 
|00:37
 
|00:37
−
|10 to 19 year old individuals are considered as adolescents
+
|10 to 19 year old individuals are considered as adolescents.
  
 
|-
 
|-
 
|00:42
 
|00:42
−
|During this period there are: Physical
+
|During this period there are physical, sexual, mental and social developmental changes.
−
 
+
−
Sexual, Mental and Social developmental changes
+
  
 
|-
 
|-
 
|00:49
 
|00:49
−
|Now, let us look at the reasons for increased nutritional requirements during adolescence
+
|Now, let us look at the reasons for increased nutritional requirements during adolescence.
  
 
|-
 
|-
−
|00:55
+
|00:54
−
|First, there is a rapid increase in physical growth such as:
+
|First, there is a rapid increase in physical growth such as height and weight.
−
 
+
−
height and weight
+
  
 
|-
 
|-
 
|00:59
 
|00:59
−
|Second, for providing nutritional support to the body during-
+
|Second, for providing nutritional support to the body during illness and pregnancy.
−
 
+
−
illness and pregnancy
+
  
 
|-
 
|-
−
| 01:06
+
| 01:05
−
|During this period adolescents may also go through emotional changes such as-
+
|During this period, adolescents may also go through emotional changes such as stress, anxiety and mood changes.
−
 
+
−
stress, anxiety and mood changes
+
  
 
|-
 
|-
 
|01:15
 
|01:15
−
| Also, during adolescence there are social developmental changes
+
| Also, during adolescence there are social developmental changes.
  
 
|-
 
|-
−
|01:20
+
|01:19
−
| For example, there are changes in their lifestyle and food habits
+
| For example, there are changes in their lifestyle and food habits.
  
 
|-
 
|-
−
|01:25
+
|01:24
−
|Their food choices may be affected by what their friends like or dislike
+
|Their food choices may be affected by what their friends like or dislike.
  
 
|-
 
|-
 
|01:29
 
|01:29
−
|Therefore, good nutrition is important to support these developmental changes
+
|Therefore, good nutrition is important to support these developmental changes.
  
 
|-
 
|-
−
|01:35
+
|01:34
−
|An adolescent female requires - 2000-2400 calories and 40-55 grams of protein per day
+
|An adolescent female requires 2000-2400 calories and 40-55 grams of protein per day.
  
 
|-
 
|-
 
|01:43
 
|01:43
−
|Let us look at some healthy vegetarian recipes for adolescents
+
|Let us look at some healthy vegetarian recipes for adolescents.
  
 
|-
 
|-
 
|01:47
 
|01:47
−
| Before we begin, note that in all the recipes being explained in this tutorial
+
| Before we begin, note that in all the recipes being explained in this tutorial, 1 cup is equal to 250 millilitres.
−
 
+
−
1 cup is equal to 250 millilitres
+
  
 
|-
 
|-
−
|01:55
+
|01:56
−
|Our first recipe is Soybean cutlet:
+
|Our first recipe is '''Soybean cutlet''':
  
 
|-
 
|-
 
|01:58
 
|01:58
−
|For preparing this you will need:
+
|For preparing this, you will need:
  
−
¼ cup Soybeans
+
¼ cup Soybeans,
  
−
¼ cup split Bengal gram
+
¼ cup split Bengal gram,
  
 
|-
 
|-
 
|02:04
 
|02:04
−
|½ Beetroot
+
|½ Beetroot,
  
−
¼ cup boiled Peas
+
¼ cup boiled Peas,
  
 
|-
 
|-
 
|02:07
 
|02:07
−
|2 tablespoon Peanut powder
+
|2 tablespoon Peanut powder,
  
−
1 teaspoon Gram flour
+
1 teaspoon Gram flour,
  
 
|-
 
|-
 
|02:11
 
|02:11
−
|1 teaspoon Coriander powder
+
|1 teaspoon Coriander powder,
  
−
½ teaspoon Red Chilli powder
+
½ teaspoon Red Chilli powder,
  
 
|-
 
|-
 
|02:16
 
|02:16
−
|½ teaspoon dry Mango powder
+
|½ teaspoon dry Mango powder,
  
−
Salt to taste
+
Salt to taste,
  
 
|-
 
|-
 
|02:20
 
|02:20
−
|1 teaspoon Drumstick leaves powder
+
|1 teaspoon Drumstick leaves powder,
  
−
2 teaspoon Sesame seeds
+
2 teaspoon Sesame seeds,
  
−
1 teaspoon Oil
+
1 teaspoon Oil.
  
 
|-
 
|-
 
|02:26
 
|02:26
−
|To begin, we will first sprout the soybeans
+
|To begin, we will first sprout the soybeans.
  
−
Soak the soybeans in water overnight
+
Soak the soybeans in water overnight.
  
 
|-
 
|-
−
|02:32
+
|02:31
−
|Drain the water and keep them on a strainer to remove excess water
+
|Drain the water and keep them on a strainer to remove excess water.
  
 
|-
 
|-
 
|02:35
 
|02:35
−
|Keep the soybeans in a cool and dry place away from direct heat
+
|Keep the soybeans in a cool and dry place away from direct heat.
  
 
|-
 
|-
 
|02:40
 
|02:40
−
|Everyday wash and drain the soybeans 2-3 times until sprouts appear
+
|Everyday wash and drain the soybeans 2-3 times until sprouts appear.
  
−
This will avoid spoilage of soybeans
+
This will avoid spoilage of soybeans.
  
 
|-
 
|-
−
|02:49
+
|02:48
−
|It may take around 3-4 days for soybeans to sprout
+
|It may take around 3-4 days for soybeans to sprout.
  
 
|-
 
|-
−
|02:53
+
|02:52
−
|Now, soak the split bengal gram overnight
+
|Now, soak the split bengal gram overnight.
  
 
|-
 
|-
 
|02:56
 
|02:56
−
|Strain it the next day in a strainer
+
|Strain it the next day in a strainer.
  
 
|-
 
|-
 
|02:58
 
|02:58
−
|In a pressure cooker, cook split bengal gram and sprouted soybeans together
+
|In a pressure cooker, cook split bengal gram and sprouted soybeans together.
  
 
|-
 
|-
 
|03:03
 
|03:03
−
|Use one cup of water and cook until one whistle
+
|Use one cup of water and cook until one whistle.
  
−
After cooling, blend soybeans and split bengal gram together to make a thick paste
+
After cooling, blend soybeans and split bengal gram together to make a thick paste.
  
 
|-
 
|-
Line 195: Line 185:
 
|Now to make the drumstick leaves powder:
 
|Now to make the drumstick leaves powder:
  
−
Roast the drumstick leaves on medium heat
+
Roast the drumstick leaves on medium heat.
  
 
|-
 
|-
 
|03:17
 
|03:17
−
|Let it cool and make a powder of it using mixer or a grinder
+
|Let it cool and make a powder of it using mixer or a grinder.
  
 
|-
 
|-
 
|03:22
 
|03:22
−
|To prepare the cutlet mixture-In a bowl take grounded soybeans and split bengal gram
+
|To prepare the cutlet mixture-
 +
In a bowl take grounded soybeans and split bengal gram.
  
 
|-
 
|-
 
|03:28
 
|03:28
−
|Add grated beetroot and boiled peas
+
|Add grated beetroot and boiled peas.
  
−
Now add peanut powder, gram flour and drumstick leaves powder
+
Now add peanut powder, gram flour and drumstick leaves powder.
  
 
|-
 
|-
 
|03:35
 
|03:35
−
|Add rest of the spices and mix it well
+
|Add rest of the spices and mix it well.
  
 
|-
 
|-
 
|03:38
 
|03:38
−
|Then make small round cutlets of it
+
|Then make small round cutlets of it.
  
−
Coat the cutlets evenly with sesame seeds on all sides
+
Coat the cutlets evenly with sesame seeds on all sides.
  
 
|-
 
|-
−
|03:45
+
|03:44
−
|Now, heat the oil in a pan and cook the cutlets from both the sides
+
|Now, heat the oil in a pan and cook the cutlets from both the sides.
  
−
Soybean cutlet is ready
+
Soybean cutlet is ready.
  
 
|-
 
|-
Line 231: Line 222:
 
|This recipe is rich in:
 
|This recipe is rich in:
  
−
'''Protein''', '''Calcium''', '''Iron''',  '''Magnesium''', '''Omega 3 fatty acid'''
+
'''Protein''', '''Calcium''', Iron,  '''Magnesium''', '''Omega 3 fatty acid'''.
  
 
|-
 
|-
 
|03:57
 
|03:57
−
|Let us move on to our next recipe which is Sorghum and Tomato cheela
+
|Let us move on to our next recipe which is Sorghum and Tomato cheela.
  
 
|-
 
|-
 
|04:01
 
|04:01
−
|For this recipe you will require: 1/2 cup Sprouted sorghum
+
|For this recipe, you will require: 1/2 cup Sprouted sorghum,
  
−
2 tablespoon Gram flour
+
2 tablespoon Gram flour,
  
−
1 teaspoon Drumstick leaves powder
+
1 teaspoon Drumstick leaves powder,
  
 
|-
 
|-
 
|04:09
 
|04:09
−
|1 Tomato and ½ Onion
+
|1 Tomato and ½ Onion,
  
−
1 tablespoon Curd
+
1 tablespoon Curd,
  
 
|-
 
|-
 
|04:12
 
|04:12
−
|½ teaspoon red Chilli powder
+
|½ teaspoon red Chilli powder,
  
−
½ teaspoon Coriander powder
+
½ teaspoon Coriander powder,
  
 
|-
 
|-
 
|04:16
 
|04:16
−
|½ teaspoon Turmeric powder
+
|½ teaspoon Turmeric powder,
  
−
Salt as per taste
+
Salt as per taste,
  
 
|-
 
|-
 
|04:19
 
|04:19
−
|1 teaspoon Oil
+
|1 teaspoon Oil.
  
 
|-
 
|-
 
|04:21
 
|04:21
−
|Please note that the procedure to make leaf powder has been explained earlier in the same tutorial
+
|Please note that the procedure to make leaf powder has been explained earlier in the same tutorial.
  
 
|-
 
|-
−
|04:27
+
|04:26
−
|First we will prepare the Sorghum powder using sprouted Sorghum
+
|First we will prepare the Sorghum powder using sprouted Sorghum.
  
 
|-
 
|-
 
|04:31
 
|04:31
−
|Dry the sprouted Sorghum in sunlight for a day or two
+
|Dry the sprouted Sorghum in sunlight for a day or two.
  
 
|-
 
|-
 
|04:34
 
|04:34
−
|Now roast them on a low flame till it completely dries off
+
|Now roast them on a low flame till it completely dries off.
  
 
|-
 
|-
 
|04:38
 
|04:38
−
|Next, make a powder of it using a stone grinder or a mixer
+
|Next, make a powder of it using a stone grinder or a mixer.
  
 
|-
 
|-
Line 292: Line 283:
 
|Now, let us begin with the recipe:
 
|Now, let us begin with the recipe:
  
−
Take Sorghum powder and Gram flour in a bowl
+
Take Sorghum powder and Gram flour in a bowl.
  
 
|-
 
|-
−
|04:48
+
|04:47
−
|Add rest of the ingredients and spices
+
|Add rest of the ingredients and spices. Mix well and add water gradually.
−
 
+
−
Mix well and add water gradually
+
  
 
|-
 
|-
 
|04:53
 
|04:53
−
|The batter should be thick pouring consistency
+
|The batter should be thick pouring consistency.
  
 
|-
 
|-
Line 310: Line 299:
 
|-
 
|-
 
|04:58
 
|04:58
−
|Pour a spoonful of batter on the pan and spread it in circular motion
+
|Pour a spoonful of batter on the pan and spread it in circular motion.
  
 
|-
 
|-
 
|05:03
 
|05:03
−
|Cook the cheela on medium heat on both sides
+
|Cook the cheela on medium heat on both sides.
  
 
|-
 
|-
−
|05:07
+
|05:06
−
|Sorghum cheela is ready
+
|Sorghum cheela is ready.
  
 
|-
 
|-
 
|05:09
 
|05:09
−
|Sorghum is a good source of:
+
|Sorghum is a good source of '''Protein''', '''Magnesium''', Zinc and Fiber.
−
 
+
−
'''Protein''', '''Magnesium''', Zinc and Fiber
+
  
 
|-
 
|-
Line 330: Line 317:
 
|If Sorghum powder is not available you can use-
 
|If Sorghum powder is not available you can use-
  
−
Finger millet powder or Pearl millet powder or Amaranth powder
+
Finger millet powder or Pearl millet powder or Amaranth powder.
  
  
Line 337: Line 324:
 
|Cheela can be eaten with:
 
|Cheela can be eaten with:
  
−
Gooseberry chutney, Coconut chutney, Lemon pickle, Tomato chutney or Curd
+
Gooseberry chutney, Coconut chutney, Lemon pickle, Tomato chutney or Curd.
  
 
|-
 
|-
 
|05:30
 
|05:30
−
| Gooseberries, Lemons, Tomatoes, Guava, Oranges are good sources of '''Vitamin C'''
+
| Gooseberries, Lemons, Tomatoes, Guava, Oranges are good sources of '''Vitamin C'''.
  
 
|-
 
|-
 
|05:37
 
|05:37
−
|Try to have food rich in '''Vitamin C''' with your meals
+
|Try to have food rich in '''Vitamin C''' with your meals. This will enhance Iron absorption in the body.
−
 
+
−
This will enhance '''Iron''' absorption in the body
+
  
 
|-
 
|-
 
|05:43
 
|05:43
−
|'''Iron''' requirements are higher in adolescent females as compared to males
+
|Iron requirements are higher in adolescent females as compared to males
  
−
due to menstrual blood loss
+
due to menstrual blood loss.
  
 
|-
 
|-
 
|05:50
 
|05:50
−
|Let us move on to our next recipe which is Peanut curry
+
|Let us move on to our next recipe which is Peanut curry.
  
 
|-
 
|-
 
|05:53
 
|05:53
−
|To prepare this recipe you will need:
+
|To prepare this recipe, you will need:
  
−
½ cup Peanuts
+
½ cup Peanuts,
  
−
½ cup Ridge gourd
+
½ cup Ridge gourd,
  
 
|-
 
|-
 
|05:58
 
|05:58
−
|1 medium sized Onion
+
|1 medium sized Onion,
  
−
1 small Tomato
+
1 small Tomato,
  
−
4-5 pieces Coconut
+
4-5 pieces Coconut,
  
 
|-
 
|-
−
|06:04
+
|06:03
−
|½ teaspoon ginger garlic paste
+
|½ teaspoon ginger garlic paste,
  
−
¼ teaspoon red chilli powder
+
¼ teaspoon red chilli powder,
  
 
|-
 
|-
 
|06:08
 
|06:08
−
|¼ teaspoon coriander powder
+
|¼ teaspoon coriander powder,
  
−
¼ teaspoon turmeric powder
+
¼ teaspoon turmeric powder,
  
 
|-
 
|-
 
|06:12
 
|06:12
−
|½ teaspoon cumin seeds
+
|½ teaspoon cumin seeds,
  
−
Salt as per taste
+
Salt as per taste,
  
−
1 teaspoon oil
+
1 teaspoon oil.
  
 
|-
 
|-
 
|06:18
 
|06:18
−
|Procedure: First soak the peanuts in water overnight
+
|Procedure: First soak the peanuts in water overnight.
  
 
|-
 
|-
 
|06:21
 
|06:21
−
|
+
|Now pressure cook them in 1 cup of water for 2 whistles.
−
Now pressure cook them in 1 cup of water for 2 whistles
+
  
 
|-
 
|-
 
|06:25
 
|06:25
−
|Meanwhile grind the onion, tomato and coconut to make a thick paste
+
|Meanwhile grind the onion, tomato and coconut to make a thick paste.
  
 
|-
 
|-
 
|06:30
 
|06:30
−
|Heat oil in a cooking pot and add some cumin seeds and ginger garlic paste
+
|Heat oil in a cooking pot and add some cumin seeds and ginger garlic paste.
  
−
Now add the grounded paste to it
+
Now add the grounded paste to it.
  
 
|-
 
|-
 
|06:37
 
|06:37
−
|Add pieces of ridge gourd and rest of the spices
+
|Add pieces of ridge gourd and rest of the spices.
  
−
Saute it for 2 minutes
+
Saute it for 2 minutes.
  
 
|-
 
|-
 
|06:42
 
|06:42
−
|Add the boiled peanuts in the cooking pot
+
|Add the boiled peanuts in the cooking pot.
  
 
|-
 
|-
 
|06:45
 
|06:45
−
|Now add half cup of water to make the gravy and cook on low flame for 5 minutes
+
|Now add half cup of water to make the gravy and cook on low flame for 5 minutes.
  
−
Peanut curry is ready
+
Peanut curry is ready.
  
 
|-
 
|-
 
|06:53
 
|06:53
−
|Incase, peanuts are not available you can also use:
+
|Incase peanuts are not available, you can also use:
  
−
White Chickpeas, Whole Bengal Gram, Kidney Beans, Cashew Nuts
+
White Chickpeas, Whole Bengal Gram, Kidney Beans, Cashew Nuts.
  
 
|-
 
|-
−
|07:02
+
|07:01
 
|And if ridge gourd is not available then you may use:
 
|And if ridge gourd is not available then you may use:
  
−
Pumpkin, Snake gourd, Brinjal or Capsicum
+
Pumpkin, Snake gourd, Brinjal or Capsicum.
  
 
|-
 
|-
 
|07:09
 
|07:09
−
|Peanuts contain good quality '''fats'''
+
|Peanuts contain good quality fats.
  
 
|-
 
|-
Line 450: Line 434:
 
|They are also excellent sources of :
 
|They are also excellent sources of :
  
−
'''Proteins''', '''Magnesium ''', Zinc and '''Antioxidants'''
+
'''Proteins''', '''Magnesium''', Zinc and '''Antioxidants'''.
  
 
|-
 
|-
−
|07:19
+
|07:18
−
|Nuts and legumes also contain''' Folate '''
+
|Nuts and legumes also contain '''Folate'''.
  
 
|-
 
|-
−
|07:22
+
|07:21
−
|Adequate amount of''' Folate''' during adolescence will help
+
|Adequate amount of '''Folate''' during adolescence will help to prevent birth defects during pregnancy.
−
 
+
−
to prevent birth defects during pregnancy
+
  
 
|-
 
|-
 
|07:28
 
|07:28
−
|Next we will learn the recipe for Pearl millet and Sorghum vegetable khichdi
+
|Next we will learn the recipe for Pearl millet and Sorghum vegetable khichdi.
  
 
|-
 
|-
−
|07:33
+
|07:32
 
| To prepare this recipe you can use a combination of-
 
| To prepare this recipe you can use a combination of-
  
−
Amaranth or Kodo millet or Finger millet or Foxtail millet
+
Amaranth or Kodo millet or Finger millet or Foxtail millet.
  
 
|-
 
|-
−
|07:41
+
|07:40
 
|Ingredients required for this recipe are:
 
|Ingredients required for this recipe are:
  
−
⅓ cup Pearl millet
+
⅓ cup Pearl millet,
  
−
⅓ cup Sorghum
+
⅓ cup Sorghum,
  
 
|-
 
|-
 
|07:46
 
|07:46
−
|⅓ cup Green gram
+
|⅓ cup Green gram,
  
−
1 tablespoon Peanuts
+
1 tablespoon Peanuts,
  
 
|-
 
|-
 
|07:49
 
|07:49
−
| ½ cup of mixed vegetables such as  Carrots, Frenchbeans, Peas
+
| ½ cup of mixed vegetables such as  Carrots, French beans, Peas,
  
−
½ medium sized Onion
+
½ medium sized Onion,
  
 
|-
 
|-
−
|07:56
+
|07:55
−
|½ teaspoon Cumin seeds
+
|½ teaspoon Cumin seeds,
  
−
1 teaspoon Curry leaves powder
+
1 teaspoon Curry leaves powder,
  
 
|-
 
|-
 
|07:59
 
|07:59
−
| ¼ teaspoon Red chilli powder
+
| ¼ teaspoon Red chilli powder,
  
−
¼ teaspoon Turmeric powder
+
¼ teaspoon Turmeric powder,
  
 
|-
 
|-
−
|08:04
+
|08:03
−
|Salt to taste
+
|Salt to taste,
  
−
1 teaspoon Oil or Ghee
+
1 teaspoon Oil or Ghee.
  
 
|-
 
|-
 
|08:07
 
|08:07
−
|Please note that the procedure for leaves powder has been explained earlier in the same tutorial
+
|Please note that the procedure for leaves powder has been explained earlier in the same tutorial.
  
 
|-
 
|-
 
|08:12
 
|08:12
−
|Procedure: First, soak the Pearl millet and Sorghum in water overnight
+
|Procedure: First, soak the Pearl millet and Sorghum in water overnight.
  
 
|-
 
|-
 
|08:17
 
|08:17
−
|Strain it the next morning and keep it aside
+
|Strain it the next morning and keep it aside.
  
 
|-
 
|-
 
|08:20
 
|08:20
−
|Heat oil or ghee in a pressure cooker
+
|Heat oil or ghee in a pressure cooker.
  
−
To it add cumin seeds and sliced onion
+
To it add cumin seeds and sliced onion.
  
 
|-
 
|-
 
|08:25
 
|08:25
−
|Add the vegetables, spices, salt and mix well
+
|Add the vegetables, spices, salt and mix well.
  
 
|-
 
|-
 
|08:29
 
|08:29
−
|Saute it for 2 minutes
+
|Saute it for 2 minutes.
  
−
Add pearl millet, sorghum and green gram in the cooker
+
Add pearl millet, sorghum and green gram in the cooker.
  
 
|-
 
|-
−
|08:35
+
|08:34
−
|Now add 2 cups of water and cover the pressure cooker
+
|Now add 2 cups of water and cover the pressure cooker.
  
 
|-
 
|-
 
|08:38
 
|08:38
−
|Cook on high flame until 3 whistles
+
|Cook on high flame until 3 whistles.
  
 
|-
 
|-
 
|08:41
 
|08:41
−
|Then cook for 15 minutes on low flame
+
|Then cook for 15 minutes on low flame.
  
 
|-
 
|-
 
|08:44
 
|08:44
−
|Pearl millet and sorghum vegetable khichdi is ready
+
|Pearl millet and sorghum vegetable khichdi is ready.
  
 
|-
 
|-
 
|08:47
 
|08:47
−
| This recipe is rich in: '''Protein''', '''Iron''', '''Calcium ''', '''Magnesium '''and Zinc
+
| This recipe is rich in '''Protein''', Iron, '''Calcium ''', '''Magnesium''' and Zinc.
  
 
|-
 
|-
 
|08:53
 
|08:53
−
|Now we come to our last recipe which is stuffed paratha with Sesame seed chutney
+
|Now we come to our last recipe which is stuffed paratha with Sesame seed chutney.
  
 
|-
 
|-
 
|08:59
 
|08:59
−
|To prepare this recipe you will require:
+
|To prepare this recipe, you will require:
  
−
1 cup whole Wheat flour
+
1 cup whole Wheat flour,
  
−
½ cup Bengal gram
+
½ cup Bengal gram,
  
 
|-
 
|-
−
|09:05
+
|09:04
−
|½ medium sized Onion
+
|½ medium sized Onion,
  
−
½ teaspoon Carom seeds
+
½ teaspoon Carom seeds,
  
 
|-
 
|-
 
|09:08
 
|09:08
−
|1 teaspoon Flax seeds powder
+
|1 teaspoon Flax seeds powder,
  
−
½ teaspoon dry Mango powder
+
½ teaspoon dry Mango powder,
  
 
|-
 
|-
 
|09:13
 
|09:13
−
|½ teaspoon Coriander powder
+
|½ teaspoon Coriander powder,
  
−
¼ teaspoon red Chilli powder
+
¼ teaspoon red Chilli powder,
  
 
|-
 
|-
 
|09:17
 
|09:17
−
|1 Lemon
+
|1 Lemon,
  
 
Salt to taste, 2 teaspoon Oil or 2 teaspoon ghee.
 
Salt to taste, 2 teaspoon Oil or 2 teaspoon ghee.
  
 
|-
 
|-
−
|09:23
+
|09:22
−
|First we will see how to make roasted bengal gram powder:
+
|First we will see how to make roasted bengal gram powder.
  
−
Heat a pan and roast bengal gram for 2-3 minutes
+
Heat a pan and roast bengal gram for 2-3 minutes.
  
 
|-
 
|-
 
|09:30
 
|09:30
−
|Stir it continuously to avoid burning
+
|Stir it continuously to avoid burning.
  
−
Once it is roasted, keep it aside for cooling
+
Once it is roasted, keep it aside for cooling.
  
 
|-
 
|-
 
|09:36
 
|09:36
−
|Now, grind the roasted bengal gram into fine powder
+
|Now, grind the roasted bengal gram into fine powder.
  
 
|-
 
|-
 
|09:40
 
|09:40
−
|Now to prepare the filling
+
|Now to prepare the filling:
  
−
First mix the roasted bengal gram powder and chopped onions
+
First mix the roasted bengal gram powder and chopped onions.
  
 
|-
 
|-
 
|09:46
 
|09:46
−
|Now add red chilli powder, dry mango powder, coriander powder, salt and mix well
+
|Now add red chilli powder, dry mango powder, coriander powder, salt and mix well.
  
 
|-
 
|-
 
|09:52
 
|09:52
−
|Add some lime juice and water to bind the filling
+
|Add some lime juice and water to bind the filling.
  
 
|-
 
|-
 
|09:55
 
|09:55
−
|Let us see how to prepare the paratha
+
|Let us see how to prepare the paratha.
  
 
|-
 
|-
 
|09:58
 
|09:58
−
|Take whole wheat flour in another bowl and add flax seeds, carom seeds and salt
+
|Take whole wheat flour in another bowl and add flax seeds, carom seeds and salt.
  
 
|-
 
|-
 
|10:03
 
|10:03
−
|Add required amount of water and prepare a soft dough
+
|Add required amount of water and prepare a soft dough.
  
 
|-
 
|-
−
|10:07
+
|10:06
−
|Now divide the dough into balls
+
|Now divide the dough into balls.
  
 
|-
 
|-
 
|10:09
 
|10:09
−
|Roll out to make parathas and fill a portion of filling in the center
+
|Roll out to make parathas and fill a portion of filling in the center.
  
 
|-
 
|-
 
|10:13
 
|10:13
−
|Enfold the filling properly and make flat balls
+
|Enfold the filling properly and make flat balls.
  
 
|-
 
|-
 
|10:17
 
|10:17
−
|Now roll it again to make a paratha
+
|Now roll it again to make a paratha.
  
 
|-
 
|-
 
|10:20
 
|10:20
−
|Heat pan and cook the paratha from both sides
+
|Heat pan and cook the paratha from both sides.
  
−
Stuffed paratha is ready
+
Stuffed paratha is ready.
  
 
|-
 
|-
 
|10:25
 
|10:25
−
|For the filling if roasted Bengal gram is not available you can use:
+
|For the filling, if roasted Bengal gram is not available, you can use:
  
 
|-
 
|-
 
|10:29
 
|10:29
−
|Boiled split Bengal gram or Sprouted boiled Green gram
+
|Boiled split Bengal gram or Sprouted boiled Green gram,
  
 
|-
 
|-
 
|10:34
 
|10:34
−
|The paratha can be served with sesame seed chutney
+
|The paratha can be served with sesame seed chutney.
  
 
|-
 
|-
−
|10:38
+
|10:37
 
|For preparing Sesame seed chutney you will need:
 
|For preparing Sesame seed chutney you will need:
  
−
¼ cup Sesame seeds
+
¼ cup Sesame seeds,
  
 
|-
 
|-
 
|10:42
 
|10:42
−
|1 tablespoon split Bengal gram
+
|1 tablespoon split Bengal gram,
  
−
4-5 pieces of fresh Coconut, 3-5 pieces of Tamarind
+
4-5 pieces of fresh Coconut, 3-5 pieces of Tamarind,
  
 
|-
 
|-
 
|10:49
 
|10:49
−
|1 dried red Chilli
+
|1 dried red Chilli,
  
−
2-3 Garlic pods
+
2-3 Garlic pods,
  
 
|-
 
|-
 
|10:52
 
|10:52
−
|1 teaspoon Cumin seeds
+
|1 teaspoon Cumin seeds,
  
−
Salt to taste, 1 teaspoon Oil
+
Salt to taste, 1 teaspoon Oil.
  
 
|-
 
|-
 
|10:57
 
|10:57
−
|Procedure: Heat oil in a pan
+
|Procedure: Heat oil in a pan.
  
 
|-
 
|-
 
|11:00
 
|11:00
−
|Roast the Sesame seeds, Bengal gram, Garlic, Coconut, red Chilli and Cumin seeds
+
|Roast the Sesame seeds, Bengal gram, Garlic, Coconut, red Chilli and Cumin seeds.
  
−
Roast it for 2 minutes
+
Roast it for 2 minutes.
  
 
|-
 
|-
 
|11:07
 
|11:07
−
|After removing it from flame add salt and tamarind
+
|After removing it from flame add salt and tamarind.
  
−
Grind all the ingredients
+
Grind all the ingredients.
  
 
|-
 
|-
−
|11:14
+
|11:13
−
|Add half cup of water to make a smooth paste
+
|Add half cup of water to make a smooth paste.
  
−
Sesame seed chutney is ready
+
Sesame seed chutney is ready.
  
 
|-
 
|-
Line 720: Line 702:
 
|This recipe is rich in:
 
|This recipe is rich in:
  
−
'''Proteins''', '''Calcium ''', '''Magnesium''', Zinc and '''Folate'''
+
'''Proteins''', '''Calcium''', '''Magnesium''', Zinc and '''Folate'''.
  
 
|-
 
|-
 
|11:25
 
|11:25
−
|These nutrients will help in muscle and skeletal development
+
|These nutrients will help in muscle and skeletal development.
  
 
|-
 
|-
 
|11:29
 
|11:29
−
|It is important to get adequate amount of '''Calcium '''through diet from an early age
+
|It is important to get adequate amount of '''Calcium '''through diet from an early age.
  
 
|-
 
|-
 
|11:34
 
|11:34
−
|Deficiency of '''Calcium''' can lead to osteoporosis in females in later stages
+
|Deficiency of '''Calcium''' can lead to osteoporosis in females in later stages.
  
 
|-
 
|-
−
|11:40
+
|11:39
−
|All of the recipes in this tutorial are rich in nutrients which are required for -  adequate growth during adolescence
+
|All of the recipes in this tutorial are rich in nutrients which are required for adequate growth during adolescence.
  
 
|-
 
|-
−
|11:47
+
|11:48
−
|This brings us to the end of this tutorial on vegetarian recipes for adolescents.
+
|This brings us to the end of this tutorial
  
−
Thanks for joining
+
Thanks for joining.
 +
|-
 
|}
 
|}

Latest revision as of 18:05, 3 March 2020

Time
Narration
00:00 Welcome to the Spoken Tutorial on Vegetarian recipes for adolescents.
00:05 In this tutorial, we will learn: What is adolescence?
00:09 Importance of nutrition during adolescence and
00:12 How to prepare vegetarian recipes for adolescents such as:

Soybean cutlet,

00:17 Sorghum and Tomato cheela,
00:20 Peanut curry,

Pearl millet and Sorghum vegetable khichdi and

00:24 Stuffed paratha with Sesame seed chutney.
00:28 First, let us understand what is the period of adolescence?
00:32 Adolescence is the period of transition from childhood to adulthood.
00:37 10 to 19 year old individuals are considered as adolescents.
00:42 During this period there are physical, sexual, mental and social developmental changes.
00:49 Now, let us look at the reasons for increased nutritional requirements during adolescence.
00:54 First, there is a rapid increase in physical growth such as height and weight.
00:59 Second, for providing nutritional support to the body during illness and pregnancy.
01:05 During this period, adolescents may also go through emotional changes such as stress, anxiety and mood changes.
01:15 Also, during adolescence there are social developmental changes.
01:19 For example, there are changes in their lifestyle and food habits.
01:24 Their food choices may be affected by what their friends like or dislike.
01:29 Therefore, good nutrition is important to support these developmental changes.
01:34 An adolescent female requires 2000-2400 calories and 40-55 grams of protein per day.
01:43 Let us look at some healthy vegetarian recipes for adolescents.
01:47 Before we begin, note that in all the recipes being explained in this tutorial, 1 cup is equal to 250 millilitres.
01:56 Our first recipe is Soybean cutlet:
01:58 For preparing this, you will need:

¼ cup Soybeans,

¼ cup split Bengal gram,

02:04 ½ Beetroot,

¼ cup boiled Peas,

02:07 2 tablespoon Peanut powder,

1 teaspoon Gram flour,

02:11 1 teaspoon Coriander powder,

½ teaspoon Red Chilli powder,

02:16 ½ teaspoon dry Mango powder,

Salt to taste,

02:20 1 teaspoon Drumstick leaves powder,

2 teaspoon Sesame seeds,

1 teaspoon Oil.

02:26 To begin, we will first sprout the soybeans.

Soak the soybeans in water overnight.

02:31 Drain the water and keep them on a strainer to remove excess water.
02:35 Keep the soybeans in a cool and dry place away from direct heat.
02:40 Everyday wash and drain the soybeans 2-3 times until sprouts appear.

This will avoid spoilage of soybeans.

02:48 It may take around 3-4 days for soybeans to sprout.
02:52 Now, soak the split bengal gram overnight.
02:56 Strain it the next day in a strainer.
02:58 In a pressure cooker, cook split bengal gram and sprouted soybeans together.
03:03 Use one cup of water and cook until one whistle.

After cooling, blend soybeans and split bengal gram together to make a thick paste.

03:12 Now to make the drumstick leaves powder:

Roast the drumstick leaves on medium heat.

03:17 Let it cool and make a powder of it using mixer or a grinder.
03:22 To prepare the cutlet mixture-

In a bowl take grounded soybeans and split bengal gram.

03:28 Add grated beetroot and boiled peas.

Now add peanut powder, gram flour and drumstick leaves powder.

03:35 Add rest of the spices and mix it well.
03:38 Then make small round cutlets of it.

Coat the cutlets evenly with sesame seeds on all sides.

03:44 Now, heat the oil in a pan and cook the cutlets from both the sides.

Soybean cutlet is ready.

03:51 This recipe is rich in:

Protein, Calcium, Iron, Magnesium, Omega 3 fatty acid.

03:57 Let us move on to our next recipe which is Sorghum and Tomato cheela.
04:01 For this recipe, you will require: 1/2 cup Sprouted sorghum,

2 tablespoon Gram flour,

1 teaspoon Drumstick leaves powder,

04:09 1 Tomato and ½ Onion,

1 tablespoon Curd,

04:12 ½ teaspoon red Chilli powder,

½ teaspoon Coriander powder,

04:16 ½ teaspoon Turmeric powder,

Salt as per taste,

04:19 1 teaspoon Oil.
04:21 Please note that the procedure to make leaf powder has been explained earlier in the same tutorial.
04:26 First we will prepare the Sorghum powder using sprouted Sorghum.
04:31 Dry the sprouted Sorghum in sunlight for a day or two.
04:34 Now roast them on a low flame till it completely dries off.
04:38 Next, make a powder of it using a stone grinder or a mixer.
04:42 Now, let us begin with the recipe:

Take Sorghum powder and Gram flour in a bowl.

04:47 Add rest of the ingredients and spices. Mix well and add water gradually.
04:53 The batter should be thick pouring consistency.
04:56 Heat a pan and grease it with oil.
04:58 Pour a spoonful of batter on the pan and spread it in circular motion.
05:03 Cook the cheela on medium heat on both sides.
05:06 Sorghum cheela is ready.
05:09 Sorghum is a good source of Protein, Magnesium, Zinc and Fiber.
05:14 If Sorghum powder is not available you can use-

Finger millet powder or Pearl millet powder or Amaranth powder.


05:22 Cheela can be eaten with:

Gooseberry chutney, Coconut chutney, Lemon pickle, Tomato chutney or Curd.

05:30 Gooseberries, Lemons, Tomatoes, Guava, Oranges are good sources of Vitamin C.
05:37 Try to have food rich in Vitamin C with your meals. This will enhance Iron absorption in the body.
05:43 Iron requirements are higher in adolescent females as compared to males

due to menstrual blood loss.

05:50 Let us move on to our next recipe which is Peanut curry.
05:53 To prepare this recipe, you will need:

½ cup Peanuts,

½ cup Ridge gourd,

05:58 1 medium sized Onion,

1 small Tomato,

4-5 pieces Coconut,

06:03 ½ teaspoon ginger garlic paste,

¼ teaspoon red chilli powder,

06:08 ¼ teaspoon coriander powder,

¼ teaspoon turmeric powder,

06:12 ½ teaspoon cumin seeds,

Salt as per taste,

1 teaspoon oil.

06:18 Procedure: First soak the peanuts in water overnight.
06:21 Now pressure cook them in 1 cup of water for 2 whistles.
06:25 Meanwhile grind the onion, tomato and coconut to make a thick paste.
06:30 Heat oil in a cooking pot and add some cumin seeds and ginger garlic paste.

Now add the grounded paste to it.

06:37 Add pieces of ridge gourd and rest of the spices.

Saute it for 2 minutes.

06:42 Add the boiled peanuts in the cooking pot.
06:45 Now add half cup of water to make the gravy and cook on low flame for 5 minutes.

Peanut curry is ready.

06:53 Incase peanuts are not available, you can also use:

White Chickpeas, Whole Bengal Gram, Kidney Beans, Cashew Nuts.

07:01 And if ridge gourd is not available then you may use:

Pumpkin, Snake gourd, Brinjal or Capsicum.

07:09 Peanuts contain good quality fats.
07:12 They are also excellent sources of :

Proteins, Magnesium, Zinc and Antioxidants.

07:18 Nuts and legumes also contain Folate.
07:21 Adequate amount of Folate during adolescence will help to prevent birth defects during pregnancy.
07:28 Next we will learn the recipe for Pearl millet and Sorghum vegetable khichdi.
07:32 To prepare this recipe you can use a combination of-

Amaranth or Kodo millet or Finger millet or Foxtail millet.

07:40 Ingredients required for this recipe are:

⅓ cup Pearl millet,

⅓ cup Sorghum,

07:46 ⅓ cup Green gram,

1 tablespoon Peanuts,

07:49 ½ cup of mixed vegetables such as Carrots, French beans, Peas,

½ medium sized Onion,

07:55 ½ teaspoon Cumin seeds,

1 teaspoon Curry leaves powder,

07:59 ¼ teaspoon Red chilli powder,

¼ teaspoon Turmeric powder,

08:03 Salt to taste,

1 teaspoon Oil or Ghee.

08:07 Please note that the procedure for leaves powder has been explained earlier in the same tutorial.
08:12 Procedure: First, soak the Pearl millet and Sorghum in water overnight.
08:17 Strain it the next morning and keep it aside.
08:20 Heat oil or ghee in a pressure cooker.

To it add cumin seeds and sliced onion.

08:25 Add the vegetables, spices, salt and mix well.
08:29 Saute it for 2 minutes.

Add pearl millet, sorghum and green gram in the cooker.

08:34 Now add 2 cups of water and cover the pressure cooker.
08:38 Cook on high flame until 3 whistles.
08:41 Then cook for 15 minutes on low flame.
08:44 Pearl millet and sorghum vegetable khichdi is ready.
08:47 This recipe is rich in Protein, Iron, Calcium , Magnesium and Zinc.
08:53 Now we come to our last recipe which is stuffed paratha with Sesame seed chutney.
08:59 To prepare this recipe, you will require:

1 cup whole Wheat flour,

½ cup Bengal gram,

09:04 ½ medium sized Onion,

½ teaspoon Carom seeds,

09:08 1 teaspoon Flax seeds powder,

½ teaspoon dry Mango powder,

09:13 ½ teaspoon Coriander powder,

¼ teaspoon red Chilli powder,

09:17 1 Lemon,

Salt to taste, 2 teaspoon Oil or 2 teaspoon ghee.

09:22 First we will see how to make roasted bengal gram powder.

Heat a pan and roast bengal gram for 2-3 minutes.

09:30 Stir it continuously to avoid burning.

Once it is roasted, keep it aside for cooling.

09:36 Now, grind the roasted bengal gram into fine powder.
09:40 Now to prepare the filling:

First mix the roasted bengal gram powder and chopped onions.

09:46 Now add red chilli powder, dry mango powder, coriander powder, salt and mix well.
09:52 Add some lime juice and water to bind the filling.
09:55 Let us see how to prepare the paratha.
09:58 Take whole wheat flour in another bowl and add flax seeds, carom seeds and salt.
10:03 Add required amount of water and prepare a soft dough.
10:06 Now divide the dough into balls.
10:09 Roll out to make parathas and fill a portion of filling in the center.
10:13 Enfold the filling properly and make flat balls.
10:17 Now roll it again to make a paratha.
10:20 Heat pan and cook the paratha from both sides.

Stuffed paratha is ready.

10:25 For the filling, if roasted Bengal gram is not available, you can use:
10:29 Boiled split Bengal gram or Sprouted boiled Green gram,
10:34 The paratha can be served with sesame seed chutney.
10:37 For preparing Sesame seed chutney you will need:

¼ cup Sesame seeds,

10:42 1 tablespoon split Bengal gram,

4-5 pieces of fresh Coconut, 3-5 pieces of Tamarind,

10:49 1 dried red Chilli,

2-3 Garlic pods,

10:52 1 teaspoon Cumin seeds,

Salt to taste, 1 teaspoon Oil.

10:57 Procedure: Heat oil in a pan.
11:00 Roast the Sesame seeds, Bengal gram, Garlic, Coconut, red Chilli and Cumin seeds.

Roast it for 2 minutes.

11:07 After removing it from flame add salt and tamarind.

Grind all the ingredients.

11:13 Add half cup of water to make a smooth paste.

Sesame seed chutney is ready.

11:19 This recipe is rich in:

Proteins, Calcium, Magnesium, Zinc and Folate.

11:25 These nutrients will help in muscle and skeletal development.
11:29 It is important to get adequate amount of Calcium through diet from an early age.
11:34 Deficiency of Calcium can lead to osteoporosis in females in later stages.
11:39 All of the recipes in this tutorial are rich in nutrients which are required for adequate growth during adolescence.
11:48 This brings us to the end of this tutorial

Thanks for joining.

Contributors and Content Editors

Debosmita, PoojaMoolya, Sandhya.np14

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