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|-
 
|-
−
| 00:01
+
| 00:00
−
| Welcome to '''Spoken tutorial '''on Vegetarian recipes for Lactating mothers.
+
| Welcome to '''Spoken tutorial''' on Vegetarian recipes for Lactating mothers.
  
 
|-
 
|-
 
|00:06
 
|00:06
−
| In this tutorial, we will learn about: Importance of nutrition during lactation
+
| In this tutorial, we will learn about: Importance of nutrition during lactation,
  
 
|-
 
|-
 
|00:12
 
|00:12
−
| Preparation of vegetarian recipes such as - Mixed sprouts chilla
+
| Preparation of vegetarian recipes such as - Mixed sprouts chilla,
  
 
|-
 
|-
 
|00:18
 
|00:18
−
| Garlic, Flaxseed and Sesame chutney
+
| Garlic, Flaxseed and Sesame chutney,
  
 
|-
 
|-
 
|00:21
 
|00:21
−
| Peanut, Spinach and Fenugreek cutlet
+
| Peanut, Spinach and Fenugreek cutlet,
  
 
|-
 
|-
 
|00:24
 
|00:24
−
| Pearl millet and Amaranth leaves muthia
+
| Pearl millet and Amaranth leaves muthia,
  
 
|-
 
|-
 
|00:27
 
|00:27
−
| Sprouted Fenugreek seeds curry
+
| Sprouted Fenugreek seeds curry.
  
 
|-
 
|-
 
|00:30
 
|00:30
−
| During lactation, a mother requires additional amount of nutrition - for milk production
+
| During lactation, a mother requires additional amount of nutrition - for milk production,
  
 
|-
 
|-
 
|00:38
 
|00:38
−
|  To provide enough nutrients for the growing infant and to maintain mother’s own health
+
|  to provide enough nutrients for the growing infant and to maintain mother’s own health.
  
 
|-
 
|-
 
|00:44
 
|00:44
 
| Essential nutrients required during lactation are -
 
| Essential nutrients required during lactation are -
−
 
+
'''Protein''',
−
'''Protein'''
+
  
 
|-
 
|-
 
|00:50
 
|00:50
−
| '''Vitamins''', Minerals
+
| '''Vitamins''', Minerals,
  
 
|-
 
|-
 
|00:53
 
|00:53
−
|  '''Omega 3 fatty acids '''and''' '''  '''Choline'''
+
|  '''Omega 3 fatty acids''' and '''Choline'''.
  
 
|-
 
|-
 
| 00:57
 
| 00:57
−
| Additionally-  Sufficient Iodine and Vitamin D intake is also essential.  
+
| Additionally, sufficient Iodine and Vitamin D intake is also essential.  
  
 
|-
 
|-
Line 61: Line 60:
 
| Because, Iodine helps in the making of thyroid hormones and
 
| Because, Iodine helps in the making of thyroid hormones and
 
    
 
    
−
growth and neurological development of infant
+
growth and neurological development of infant.
  
 
|-
 
|-
 
| 01:13
 
| 01:13
−
| Hence it is recommended -
+
| Hence it is recommended to include iodized salt daily to prevent iodine deficiency.
−
 
+
−
To include iodized salt daily to prevent iodine deficiency
+
  
 
|-
 
|-
 
|01:20
 
|01:20
−
|Similarly, '''Vitamin D''' is essential for  healthy bones and  
+
|Similarly, '''Vitamin D''' is essential for  healthy bones and '''Calcium''' absorption.
−
 
+
−
'''Calcium''' absorption
+
  
 
|-
 
|-
Line 80: Line 75:
  
 
|-
 
|-
−
|01:40
+
|01:39
 
| After essential nutrients, we will now discuss about mother’s diet.
 
| After essential nutrients, we will now discuss about mother’s diet.
  
 
|-
 
|-
 
|01:44
 
|01:44
−
| It is highly recommended to include different vegetables daily  
+
| It is highly recommended to include different vegetables daily.
  
 
|-
 
|-
 
|01:49
 
|01:49
−
|  Vegetables contain essential nutrients that help in building immunity  
+
|  Vegetables contain essential nutrients that help in building immunity.
  
 
|-
 
|-
 
|01:55
 
|01:55
−
|  They are also good sources of '''antioxidants''' and They reduce the risk of diseases
+
|  They are also good sources of '''antioxidants''' and they reduce the risk of diseases.
  
 
|-
 
|-
Line 101: Line 96:
 
|-
 
|-
 
|02:10
 
|02:10
−
| Capsicum
+
| Capsicum,
  
−
Spinach
+
Spinach,
  
 
|-
 
|-
 
|02:13
 
|02:13
−
| Cabbage
+
| Cabbage,
  
−
Cauliflower
+
Cauliflower,
  
 
|-
 
|-
 
|02:15
 
|02:15
−
|  Amaranth
+
|  Amaranth,
  
−
Pumpkin
+
Pumpkin,
  
 
|-
 
|-
 
|02:17
 
|02:17
−
|  Carrot
+
|  Carrot,
  
−
Fenugreek leaves and  Brinjal
+
Fenugreek leaves and  Brinjal.
  
 
|-
 
|-
 
|02:22
 
|02:22
−
|Besides vegetables, we will learn about '''Galactogogues''' -
+
|Besides vegetables, we will learn about '''Galactogogues'''.
  
 
|-
 
|-
 
|02:27
 
|02:27
−
| '''Galactogogues''' are substances that help in milk production
+
| '''Galactogogues''' are substances that help in milk production.
  
 
|-
 
|-
−
|02:32
+
|02:31
−
| Mother can get it from diet by including  
+
| Mother can get it from diet by including-
  
−
Garlic
+
Garlic,
  
−
Fenugreek seeds and leaves
+
Fenugreek seeds and leaves,
  
 
|-
 
|-
 
|02:37
 
|02:37
−
|  Fennel seeds
+
|  Fennel seeds,
  
−
Garden cress seeds
+
Garden cress seeds,
  
 
|-
 
|-
 
|02:40
 
|02:40
−
| Drumstick leaves  
+
| Drumstick leaves,
  
−
Dill leaves and Carom seeds
+
Dill leaves and Carom seeds.
  
 
|-
 
|-
 
|02:45
 
|02:45
−
|Other than vegetables and '''Galactogogues''' -
+
|Other than vegetables and '''Galactogogues''', mother should drink 2-3 litres of water daily.
−
 
+
−
Mother should drink 2-3 litres of water daily  
+
  
 
|-
 
|-
 
|02:52
 
|02:52
−
| She should have a glass of boiled and cooled water before every feed
+
| She should have a glass of boiled and cooled water before every feed.
  
 
|-
 
|-
 
|02:58
 
|02:58
−
| After learning all that is important for lactating mother we will start with the preparation of recipes.
+
| After learning all that is important for lactating mother, we will start with the preparation of recipes.
  
−
The first recipe is - Mixed sprouts chilla
+
The first recipe is - Mixed sprouts chilla.
  
 
|-
 
|-
 
|03:10
 
|03:10
−
| To make this chilla, we will need - 1 cup Mixed sprouts of bengal gram, green gram and moth beans  
+
| To make this chilla, we will need -  
 +
1 cup mixed sprouts of bengal gram, green gram and moth beans,
  
 
|-
 
|-
 
|03:18  
 
|03:18  
−
| 3 green Chillies
+
| 3 green Chillies,
  
−
3 cloves of Garlic
+
3 cloves of Garlic,
  
 
|-
 
|-
 
|03:22
 
|03:22
−
| ½ Onion
+
| ½ Onion,
  
−
½ cup Gram flour
+
½ cup Gram flour,
  
 
|-
 
|-
 
|03:26
 
|03:26
−
| 1 tablespoon curd
+
| 1 tablespoon curd,
  
−
Salt to taste
+
Salt to taste,
  
 
|-
 
|-
 
|03:29
 
|03:29
−
| ½ teaspoon Curry leaves powder
+
| ½ teaspoon Curry leaves powder,
  
 
|-
 
|-
 
|03:32
 
|03:32
−
| 1 teaspoon Garden cress seeds powder
+
| 1 teaspoon Garden cress seeds powder,
  
−
2 teaspoons of Ghee
+
2 teaspoons of Ghee.
  
 
|-
 
|-
Line 203: Line 197:
 
|To prepare garden cress seeds powder:
 
|To prepare garden cress seeds powder:
  
−
Roast 1 tablespoon of seeds on low to medium heat till they change color
+
Roast 1 tablespoon of seeds on low to medium heat till they change color.
  
 
|-
 
|-
−
|03:46
+
|03:45
−
| Allow the seeds to cool
+
| Allow the seeds to cool.
  
 
|-
 
|-
−
|03:48
+
|03:47
−
| Now, grind them into a powder on a stone grinder or a mixer
+
| Now, grind them into a powder on a stone grinder or a mixer.
  
 
|-
 
|-
 
| 03:53
 
| 03:53
−
|To make sprouts - Soak Green gram, Bengal gram and moth beans overnight separately
+
|To make sprouts - Soak Green gram, Bengal gram and moth beans overnight separately.
  
 
|-
 
|-
 
|04:00
 
|04:00
−
| Drain it in the morning and tie them in a clean muslin cloth
+
| Drain it in the morning and tie them in a clean muslin cloth.
  
 
|-
 
|-
 
|04:05
 
|04:05
−
| Leave them in a warm place to germinate for 2 days
+
| Leave them in a warm place to germinate for 2 days.
  
 
|-
 
|-
Line 231: Line 225:
 
|-
 
|-
 
|04:17
 
|04:17
−
| So, plan your recipe accordingly
+
| So, plan your recipe accordingly.
  
 
|-
 
|-
 
|04:20
 
|04:20
−
|After the sprouts are ready
+
|After the sprouts are ready-
  
−
Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer
+
Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer.
  
 
|-
 
|-
 
|04:30
 
|04:30
−
| Now add gram flour and water and mix it well
+
| Now add gram flour and water and mix it well.
  
 
|-
 
|-
 
|04:34
 
|04:34
−
| To this mixture add chopped onion, salt, curry leaves powder and garden cress seeds powder
+
| To this mixture, add- chopped onion, salt, curry leaves powder and garden cress seeds powder.
  
 
|-
 
|-
Line 251: Line 245:
 
|After all this preparation is done -
 
|After all this preparation is done -
  
−
Heat 1 teaspoon ghee in a pan
+
Heat 1 teaspoon ghee in a pan.
  
 
|-
 
|-
 
|04:48
 
|04:48
−
| Pour the mixture and spread it  
+
| Pour the mixture and spread it.
  
 
|-
 
|-
 
|04:50
 
|04:50
−
| Cook the chilla on medium heat, until both sides are cooked
+
| Cook the chilla on medium heat, until both sides are cooked.
  
 
|-
 
|-
 
|04:54
 
|04:54
−
| The mixed sprouts chilla is ready
+
| The mixed sprouts chilla is ready.
  
 
|-
 
|-
Line 271: Line 265:
 
|-
 
|-
 
|05:04
 
|05:04
−
| Black eyed beans
+
| Black eyed beans,
  
−
Chickpeas
+
Chickpeas,
  
 
|-
 
|-
 
|05:07
 
|05:07
−
| Horse gram  
+
| Horse gram,
  
−
Soyabean
+
Soyabean,
  
 
|-
 
|-
Line 285: Line 279:
 
| Whole red lentil and
 
| Whole red lentil and
  
−
Kidney beans  
+
Kidney beans.
  
 
|-
 
|-
Line 291: Line 285:
 
| Please note:
 
| Please note:
  
−
Duration of sprouting depends upon the type of the pulse and weather conditions
+
Duration of sprouting depends upon the type of the pulse and weather conditions.
  
 
|-
 
|-
Line 298: Line 292:
 
| This recipe is rich in -
 
| This recipe is rich in -
  
−
'''Protein'''
+
'''Protein''',
  
−
Fibre
+
Fibre,
  
 
|-
 
|-
 
|05:25
 
|05:25
−
| '''Omega 3 fatty acids'''
+
| '''Omega 3 fatty acids''',
  
−
'''Folate'''
+
'''Folate''',
  
 
|-
 
|-
 
|05:28
 
|05:28
−
| '''Magnesium'''
+
| '''Magnesium''',
  
−
Zinc
+
Zinc.
  
 
|-
 
|-
 
|05:31
 
|05:31
−
| The second recipe is garlic, flax seed and sesame chutney
+
| The second recipe is garlic, flax seed and sesame chutney.
  
 
|-
 
|-
 
|05:36
 
|05:36
−
| To prepare it, we need
+
| To prepare it, we need-
  
−
3 tablespoons of Flaxseed
+
3 tablespoons of Flaxseed,
  
 
|-
 
|-
 
|05:40
 
|05:40
−
| 3 tablespoons of Sesame seeds
+
| 3 tablespoons of Sesame seeds,
  
 
|-
 
|-
 
|05:43
 
|05:43
−
|5 Garlic cloves
+
|5 Garlic cloves,
  
−
4 Red chillies
+
4 Red chillies,
  
 
|-
 
|-
 
|05:46
 
|05:46
−
| 5 to 6 pieces of soaked Tamarind
+
| 5 to 6 pieces of soaked Tamarind,
  
−
Salt to taste
+
Salt to taste,
  
 
|-
 
|-
 
|05:51
 
|05:51
−
| ½ teaspoon Oil/Ghee
+
| ½ teaspoon Oil/Ghee.
  
 
|-
 
|-
 
|05:54
 
|05:54
−
|
+
|First, roast sesame and flax seeds separately.
−
First, roast sesame and flax seeds separately
+
  
−
Allow the seeds to cool
+
Allow the seeds to cool.
  
 
|-
 
|-
−
|06:00
+
|05:59
−
| Next, heat ½ teaspoon oil in a pan and fry garlic and red chilli for 2 minutes
+
| Next, heat ½ teaspoon oil in a pan and fry garlic and red chilli for 2 minutes.
  
 
|-
 
|-
 
|06:07
 
|06:07
 
| After cooling, mix this with the seeds.
 
| After cooling, mix this with the seeds.
−
Add tamarind and salt to it.  
+
Add tamarind and salt to it.  
  
 
|-
 
|-
 
|06:13
 
|06:13
−
| Make a paste on a stone grinder or a mixer by adding water
+
| Make a paste on a stone grinder or a mixer by adding water.
  
−
Chutney is ready
+
Chutney is ready.
  
 
|-
 
|-
 
|06:20
 
|06:20
−
|In case sesame seeds are not available you can also use one or a combination of the following :
+
|In case sesame seeds are not available, you can also use one or a combination of the following:
  
 
|-
 
|-
 
|06:28
 
|06:28
−
| Shredded coconut  
+
| Shredded coconut,
  
−
Peanuts  
+
Peanuts,
  
 
|-
 
|-
−
|06:31
+
|06:30
−
| Black sesame seeds
+
| Black sesame seeds,
  
−
Pumpkin seeds  
+
Pumpkin seeds,
  
−
Sunflower seeds
+
Sunflower seeds.
  
 
|-
 
|-
 
|06:36
 
|06:36
−
|This recipe is rich in -'''Omega 3 fatty acids'''
+
|This recipe is rich in -'''Omega 3 fatty acids''',
  
−
'''Calcium'''
+
'''Calcium''',
  
 
|-
 
|-
 
|06:41
 
|06:41
−
| '''Folate'''
+
| '''Folate''',
  
−
'''Protein'''
+
'''Protein''',
  
 
|-
 
|-
 
|06:43
 
|06:43
−
| Fibre
+
| Fibre.
  
 
Zinc
 
Zinc
Line 412: Line 405:
 
| To prepare the cutlets, we need -
 
| To prepare the cutlets, we need -
  
−
½ cup peanut powder
+
½ cup peanut powder,
  
−
2 tablespoons Gram flour
+
2 tablespoons Gram flour,
  
−
2 tablespoons wheat flour
+
2 tablespoons wheat flour,
  
 
|-
 
|-
−
|07:02
+
|07:01
−
| ½ cup Spinach chopped
+
| ½ cup Spinach chopped,
  
−
¼ cup Fenugreek leaves chopped
+
¼ cup Fenugreek leaves chopped,
  
 
|-
 
|-
−
|07:07
+
|07:06
−
| 1 tablespoon Coriander leaves
+
| 1 tablespoon Coriander leaves,
  
−
1 teaspoon Red chilli powder
+
1 teaspoon Red chilli powder,
  
−
Salt to taste
+
Salt to taste,
  
 
|-
 
|-
 
|07:13
 
|07:13
−
| 1 teaspoon Seeds powder, you can use a combination of sesame or flax seeds
+
| 1 teaspoon Seeds powder, you can use a combination of sesame or flax seeds,
  
 
|-
 
|-
 
|07:19
 
|07:19
−
| 1 tablespoon Lemon juice
+
| 1 tablespoon Lemon juice,
  
 
|-
 
|-
 
|07:21
 
|07:21
−
| 1 teaspoon Garlic paste
+
| 1 teaspoon Garlic paste,
  
−
4 spoons Oil
+
4 spoons Oil.
  
 
|-
 
|-
Line 450: Line 443:
 
| To make peanut powder-
 
| To make peanut powder-
  
−
Roast ½ cup peanuts in a pan till they change color and aroma released  
+
Roast ½ cup peanuts in a pan till they change color and aroma released.
  
 
|-
 
|-
 
|07:33
 
|07:33
−
| Allow them to cool
+
| Allow them to cool.
  
−
Then rub them in between your palms to remove the outer covering
+
Then rub them in between your palms to remove the outer covering.
  
 
|-
 
|-
 
|07:40
 
|07:40
−
| Grind them on a stone grinder or a mixer to a fine powder
+
| Grind them on a stone grinder or a mixer to a fine powder.
  
 
|-
 
|-
 
|07:44
 
|07:44
−
| Now add peanut powder and all the other ingredients in a bowl  
+
| Now add peanut powder and all the other ingredients in a bowl.
  
−
Using little water make a dough out of it
+
Using little water make a dough out of it.
  
 
|-
 
|-
 
|07:53
 
|07:53
−
| Divide the dough into 4 portions and shape it into cutlets
+
| Divide the dough into 4 portions and shape it into cutlets.
  
−
Heat a tava, add some oil
+
Heat a tava, add some oil.
  
 
|-
 
|-
 
|08:00
 
|08:00
−
| Cook each cutlet on it, till they turn golden brown on both sides
+
| Cook each cutlet on it, till they turn golden brown on both sides.
  
−
Peanut cutlets are ready
+
Peanut cutlets are ready.
  
 
|-
 
|-
 
|08:07
 
|08:07
−
|You can eat these cutlets with lemon pickle or gooseberry chutney
+
|You can eat these cutlets with lemon pickle or gooseberry chutney.
  
 
|-
 
|-
 
|08:12
 
|08:12
−
| The '''Vitamin C''' present in lemon will help in absorption of Iron present in the cutlets
+
| The '''Vitamin C''' present in the lemon will help in the absorption of Iron present in the cutlets.
  
 
|-
 
|-
Line 492: Line 485:
 
|This cutlet recipe is rich in -
 
|This cutlet recipe is rich in -
  
−
'''Protein'''
+
'''Protein''',
  
−
Iron  
+
Iron,
  
 
|-
 
|-
 
|08:24
 
|08:24
−
| '''Folate'''
+
| '''Folate''',
  
−
Good fats and '''Potassium '''
+
Good fats and '''Potassium '''.
  
 
|-
 
|-
 
|08:28
 
|08:28
−
| The 4th recipe is Pearl millet and amaranth muthia
+
| The 4th recipe is Pearl millet and amaranth muthia.
  
 
|-
 
|-
Line 510: Line 503:
 
| To prepare this, we need -
 
| To prepare this, we need -
  
−
½ cup Pearl millet flour
+
½ cup Pearl millet flour,
  
−
1 small Onion
+
1 small Onion,
  
 
|-
 
|-
 
|08:39
 
|08:39
−
| ½ cup Amaranth leaves
+
| ½ cup Amaranth leaves,
  
−
½ teaspoon Turmeric powder
+
½ teaspoon Turmeric powder,
  
 
|-
 
|-
 
| 08:44
 
| 08:44
−
| Salt as per taste
+
| Salt as per taste,
  
−
¼ teaspoon Drumstick leaves powder
+
¼ teaspoon Drumstick leaves powder,
  
 
|-
 
|-
 
|08:49
 
|08:49
−
| 1 teaspoon Red chilli powder
+
| 1 teaspoon Red chilli powder,
  
 
|-
 
|-
 
|08:52
 
|08:52
−
| ½ spoon mustard seeds
+
| ½ spoon mustard seeds,
  
−
½ spoon cumin seeds
+
½ spoon cumin seeds,
  
 
|-
 
|-
 
|08:57
 
|08:57
−
| 2 teaspoon sesame seeds
+
| 2 teaspoon sesame seeds,
  
−
1 teaspoon oil
+
1 teaspoon oil.
  
 
|-
 
|-
 
|09:01
 
|09:01
−
| In a bowl take the flour, onion and amaranth leaves
+
| In a bowl take the flour, onion and amaranth leaves.
  
 
|-
 
|-
 
|09:06
 
|09:06
−
| Now add turmeric powder, lemon juice and drumstick leaves powder
+
| Now add turmeric powder, lemon juice and drumstick leaves powder.
  
−
Mix them well  
+
Mix them well.
  
 
|-
 
|-
−
|09:12
+
|09:13
−
| knead a dough out of it by adding water little by little
+
| Knead a dough out of it by adding water little by little.
  
 
|-
 
|-
 
|09:17
 
|09:17
−
| Apply a little oil on your hands and divide dough into small portions
+
| Apply a little oil on your hands and divide dough into small portions.
  
 
|-
 
|-
 
|09:23
 
|09:23
−
| Shape the portions into cylindrical rolls
+
| Shape the portions into cylindrical rolls.
  
 
|-
 
|-
 
|09:27
 
|09:27
−
|steam the rolls in a steamer for 10-15 minutes on low to medium heat
+
|Steam the rolls in a steamer for 10-15 minutes on low to medium heat.
  
 
|-
 
|-
 
|09:33
 
|09:33
−
| Let the rolls cool and then cut them in circular pieces
+
| Let the rolls cool and then cut them in circular pieces.
  
 
|-
 
|-
 
|09:38
 
|09:38
−
| Now heat 1 teaspoon oil in a pan
+
| Now heat 1 teaspoon oil in a pan.
  
 
|-
 
|-
 
|09:41
 
|09:41
−
| Add mustard seeds,sesame seeds and cumin seeds
+
| Add mustard seeds, sesame seeds and cumin seeds.
  
−
Once they crackle add the muthiya pieces
+
Once they crackle, add the muthiya pieces.
  
 
|-
 
|-
 
|09:49
 
|09:49
−
| Saute the pieces till crisp
+
| Saute the pieces till crisp.
  
 
|-
 
|-
−
|09:52
+
|09:51
−
| The Pearl millet and Amaranth leaves muthia is ready
+
| The Pearl millet and Amaranth leaves muthia is ready.
  
 
|-
 
|-
Line 594: Line 587:
 
|In case pearl millet is not available, you can also use  
 
|In case pearl millet is not available, you can also use  
  
−
Sorghum flour or Finger millet flour  
+
Sorghum flour or Finger millet flour.
  
 
|-
 
|-
Line 600: Line 593:
 
|This recipe is rich in -
 
|This recipe is rich in -
  
−
'''Protein'''
+
'''Protein''',
  
 
|-
 
|-
 
|10:06
 
|10:06
−
| Phosphorous
+
| Phosphorous,
  
−
'''Folate'''
+
'''Folate''',
  
 
|-
 
|-
 
|10:09
 
|10:09
−
| Iron
+
| Iron,
  
−
Fibre
+
Fibre,
  
 
|-
 
|-
Line 618: Line 611:
 
| '''Beta carotene''' and
 
| '''Beta carotene''' and
  
−
'''Potassium'''
+
'''Potassium'''.
  
 
|-
 
|-
Line 626: Line 619:
 
|-
 
|-
 
|10:20
 
|10:20
−
| To prepare this, we need - 1 cup sprouted Fenugreek seeds  
+
| To prepare this, we need - 1 cup sprouted Fenugreek seeds,
  
−
1 medium Onion
+
1 medium Onion,
  
 
|-
 
|-
 
|10:27
 
|10:27
−
| 1 Tomato
+
| 1 Tomato,
  
−
Salt to taste
+
Salt to taste,
  
 
|-
 
|-
 
|10:29
 
|10:29
−
|1 teaspoon Chilli powder
+
|1 teaspoon Chilli powder,
  
−
½ teaspoon Turmeric powder
+
½ teaspoon Turmeric powder,
  
 
|-
 
|-
−
|01:34
+
|10:34
−
| 1 teaspoon Lemon juice
+
| 1 teaspoon Lemon juice,
  
−
1 teaspoon Mustard and Cumin
+
1 teaspoon Mustard and Cumin,
  
 
|-
 
|-
 
|10:39
 
|10:39
−
| 1 teaspoon Oil
+
| 1 teaspoon Oil.
  
 
|-
 
|-
 
|10:41
 
|10:41
−
|To make Fenugreek seed sprouts: Soak fenugreek seeds in water overnight
+
|To make Fenugreek seed sprouts: Soak fenugreek seeds in water overnight.
  
 
|-
 
|-
 
|10:46
 
|10:46
−
| Drain the water and tie it in a clean muslin cloth
+
| Drain the water and tie it in a clean muslin cloth.
  
−
Set aside for 2 or 3 days till they sprout
+
Set aside for 2 or 3 days till they sprout.
  
 
|-
 
|-
 
| 10:53  
 
| 10:53  
−
|To make the recipe: In a pan, heat some oil  
+
|To make the recipe: In a pan, heat some oil.
  
 
|-
 
|-
 
|10:57
 
|10:57
−
| Add mustard and cumin seeds and let it splutter
+
| Add mustard and cumin seeds and let it splutter.
  
 
|-
 
|-
−
| 11:01
+
| 11:00
−
| To this, add onion and fry till it changes color
+
| To this, add onion and fry till it changes color.
  
 
|-
 
|-
 
|11:05
 
|11:05
−
| Now add the tomatoes and cook till they turn soft
+
| Now add the tomatoes and cook till they turn soft.
−
 
+
  
 
|-
 
|-
−
|11:09
+
|11:08
−
| Next, add the spices and cook for 2 minutes
+
| Next, add the spices and cook for 2 minutes.
  
 
|-
 
|-
 
|11:12
 
|11:12
−
| To this, add fenugreek sprouts and 2 tablespoons water
+
| To this, add fenugreek sprouts and 2 tablespoons water.
  
 
|-
 
|-
 
|11:17
 
|11:17
−
| Mix well and close and cook for 6-8 min
+
| Mix well and close and cook for 6-8 min.
  
 
|-
 
|-
 
|11:21
 
|11:21
−
| Turn off the heat and add lemon juice
+
| Turn off the heat and add lemon juice.
  
 
|-
 
|-
 
|11:24
 
|11:24
−
| The sprouted Fenugreek seeds curry is ready
+
| The sprouted Fenugreek seeds curry is ready.
  
 
|-
 
|-
Line 703: Line 695:
 
|This recipe is rich in -
 
|This recipe is rich in -
  
−
Protein
+
Protein,
  
−
Fibre
+
Fibre,
  
 
|-
 
|-
 
|11:32
 
|11:32
−
| Phosphorus
+
| Phosphorus,
  
−
'''Calcium'''
+
'''Calcium''',
  
 
|-
 
|-
Line 717: Line 709:
 
| Iron  and
 
| Iron  and
  
−
'''Omega 3 Fatty acid'''
+
'''Omega 3 Fatty acid'''.
  
 
|-
 
|-
 
|11:38
 
|11:38
−
| Fenugreek sprouts are excellent '''galactogogues'''
+
| Fenugreek sprouts are excellent '''galactogogues'''.
  
 
|-
 
|-
Line 727: Line 719:
 
| All the recipes in this tutorial are rich in nutrients which are required for -
 
| All the recipes in this tutorial are rich in nutrients which are required for -
  
−
Milk production
+
Milk production,
  
 
|-
 
|-
Line 733: Line 725:
 
| Growth and development of the baby and
 
| Growth and development of the baby and
  
−
Keeping the mother healthy
+
Keeping the mother healthy.
  
 
|-
 
|-
−
|11:54
+
|11:55
−
|This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers.
+
|This brings us to the end of this tutorial
  
−
Thanks for joining
+
Thanks for joining.
 
|-
 
|-
 
|}
 
|}

Latest revision as of 13:22, 4 March 2020

Time
Narration
00:00 Welcome to Spoken tutorial on Vegetarian recipes for Lactating mothers.
00:06 In this tutorial, we will learn about: Importance of nutrition during lactation,
00:12 Preparation of vegetarian recipes such as - Mixed sprouts chilla,
00:18 Garlic, Flaxseed and Sesame chutney,
00:21 Peanut, Spinach and Fenugreek cutlet,
00:24 Pearl millet and Amaranth leaves muthia,
00:27 Sprouted Fenugreek seeds curry.
00:30 During lactation, a mother requires additional amount of nutrition - for milk production,
00:38 to provide enough nutrients for the growing infant and to maintain mother’s own health.
00:44 Essential nutrients required during lactation are -

Protein,

00:50 Vitamins, Minerals,
00:53 Omega 3 fatty acids and Choline.
00:57 Additionally, sufficient Iodine and Vitamin D intake is also essential.
01:03 Because, Iodine helps in the making of thyroid hormones and

growth and neurological development of infant.

01:13 Hence it is recommended to include iodized salt daily to prevent iodine deficiency.
01:20 Similarly, Vitamin D is essential for healthy bones and Calcium absorption.
01:28 The best way to obtain vitamin D is exposure to sunlight between 11.00am to 3.00pm for 15 to 20 minutes.
01:39 After essential nutrients, we will now discuss about mother’s diet.
01:44 It is highly recommended to include different vegetables daily.
01:49 Vegetables contain essential nutrients that help in building immunity.
01:55 They are also good sources of antioxidants and they reduce the risk of diseases.
02:02 Although all types of vegetables should be eaten, over here we will discuss a few only such as -
02:10 Capsicum,

Spinach,

02:13 Cabbage,

Cauliflower,

02:15 Amaranth,

Pumpkin,

02:17 Carrot,

Fenugreek leaves and Brinjal.

02:22 Besides vegetables, we will learn about Galactogogues.
02:27 Galactogogues are substances that help in milk production.
02:31 Mother can get it from diet by including-

Garlic,

Fenugreek seeds and leaves,

02:37 Fennel seeds,

Garden cress seeds,

02:40 Drumstick leaves,

Dill leaves and Carom seeds.

02:45 Other than vegetables and Galactogogues, mother should drink 2-3 litres of water daily.
02:52 She should have a glass of boiled and cooled water before every feed.
02:58 After learning all that is important for lactating mother, we will start with the preparation of recipes.

The first recipe is - Mixed sprouts chilla.

03:10 To make this chilla, we will need -

1 cup mixed sprouts of bengal gram, green gram and moth beans,

03:18 3 green Chillies,

3 cloves of Garlic,

03:22 ½ Onion,

½ cup Gram flour,

03:26 1 tablespoon curd,

Salt to taste,

03:29 ½ teaspoon Curry leaves powder,
03:32 1 teaspoon Garden cress seeds powder,

2 teaspoons of Ghee.

03:37 To prepare garden cress seeds powder:

Roast 1 tablespoon of seeds on low to medium heat till they change color.

03:45 Allow the seeds to cool.
03:47 Now, grind them into a powder on a stone grinder or a mixer.
03:53 To make sprouts - Soak Green gram, Bengal gram and moth beans overnight separately.
04:00 Drain it in the morning and tie them in a clean muslin cloth.
04:05 Leave them in a warm place to germinate for 2 days.
04:09 Please note - Moth beans may take longer time to germinate compared to green gram and bengal gram.
04:17 So, plan your recipe accordingly.
04:20 After the sprouts are ready-

Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer.

04:30 Now add gram flour and water and mix it well.
04:34 To this mixture, add- chopped onion, salt, curry leaves powder and garden cress seeds powder.
04:42 After all this preparation is done -

Heat 1 teaspoon ghee in a pan.

04:48 Pour the mixture and spread it.
04:50 Cook the chilla on medium heat, until both sides are cooked.
04:54 The mixed sprouts chilla is ready.
04:57 In case, the pulses mentioned in this recipe are not available then you may use -
05:04 Black eyed beans,

Chickpeas,

05:07 Horse gram,

Soyabean,

05:10 Whole red lentil and

Kidney beans.

05:13 Please note:

Duration of sprouting depends upon the type of the pulse and weather conditions.

05:20

This recipe is rich in -

Protein,

Fibre,

05:25 Omega 3 fatty acids,

Folate,

05:28 Magnesium,

Zinc.

05:31 The second recipe is garlic, flax seed and sesame chutney.
05:36 To prepare it, we need-

3 tablespoons of Flaxseed,

05:40 3 tablespoons of Sesame seeds,
05:43 5 Garlic cloves,

4 Red chillies,

05:46 5 to 6 pieces of soaked Tamarind,

Salt to taste,

05:51 ½ teaspoon Oil/Ghee.
05:54 First, roast sesame and flax seeds separately.

Allow the seeds to cool.

05:59 Next, heat ½ teaspoon oil in a pan and fry garlic and red chilli for 2 minutes.
06:07 After cooling, mix this with the seeds.

Add tamarind and salt to it.

06:13 Make a paste on a stone grinder or a mixer by adding water.

Chutney is ready.

06:20 In case sesame seeds are not available, you can also use one or a combination of the following:
06:28 Shredded coconut,

Peanuts,

06:30 Black sesame seeds,

Pumpkin seeds,

Sunflower seeds.

06:36 This recipe is rich in -Omega 3 fatty acids,

Calcium,

06:41 Folate,

Protein,

06:43 Fibre.

Zinc

06:46 The third recipe which we will learn to make is -

Peanut, spinach and fenugreek cutlet.

06:53 To prepare the cutlets, we need -

½ cup peanut powder,

2 tablespoons Gram flour,

2 tablespoons wheat flour,

07:01 ½ cup Spinach chopped,

¼ cup Fenugreek leaves chopped,

07:06 1 tablespoon Coriander leaves,

1 teaspoon Red chilli powder,

Salt to taste,

07:13 1 teaspoon Seeds powder, you can use a combination of sesame or flax seeds,
07:19 1 tablespoon Lemon juice,
07:21 1 teaspoon Garlic paste,

4 spoons Oil.

07:26 To make peanut powder-

Roast ½ cup peanuts in a pan till they change color and aroma released.

07:33 Allow them to cool.

Then rub them in between your palms to remove the outer covering.

07:40 Grind them on a stone grinder or a mixer to a fine powder.
07:44 Now add peanut powder and all the other ingredients in a bowl.

Using little water make a dough out of it.

07:53 Divide the dough into 4 portions and shape it into cutlets.

Heat a tava, add some oil.

08:00 Cook each cutlet on it, till they turn golden brown on both sides.

Peanut cutlets are ready.

08:07 You can eat these cutlets with lemon pickle or gooseberry chutney.
08:12 The Vitamin C present in the lemon will help in the absorption of Iron present in the cutlets.
08:19 This cutlet recipe is rich in -

Protein,

Iron,

08:24 Folate,

Good fats and Potassium .

08:28 The 4th recipe is Pearl millet and amaranth muthia.
08:33 To prepare this, we need -

½ cup Pearl millet flour,

1 small Onion,

08:39 ½ cup Amaranth leaves,

½ teaspoon Turmeric powder,

08:44 Salt as per taste,

¼ teaspoon Drumstick leaves powder,

08:49 1 teaspoon Red chilli powder,
08:52 ½ spoon mustard seeds,

½ spoon cumin seeds,

08:57 2 teaspoon sesame seeds,

1 teaspoon oil.

09:01 In a bowl take the flour, onion and amaranth leaves.
09:06 Now add turmeric powder, lemon juice and drumstick leaves powder.

Mix them well.

09:13 Knead a dough out of it by adding water little by little.
09:17 Apply a little oil on your hands and divide dough into small portions.
09:23 Shape the portions into cylindrical rolls.
09:27 Steam the rolls in a steamer for 10-15 minutes on low to medium heat.
09:33 Let the rolls cool and then cut them in circular pieces.
09:38 Now heat 1 teaspoon oil in a pan.
09:41 Add mustard seeds, sesame seeds and cumin seeds.

Once they crackle, add the muthiya pieces.

09:49 Saute the pieces till crisp.
09:51 The Pearl millet and Amaranth leaves muthia is ready.
09:55 In case pearl millet is not available, you can also use

Sorghum flour or Finger millet flour.

10:03 This recipe is rich in -

Protein,

10:06 Phosphorous,

Folate,

10:09 Iron,

Fibre,

10:11 Beta carotene and

Potassium.

10:15 The last recipe we will see is sprouted Fenugreek seeds curry.
10:20 To prepare this, we need - 1 cup sprouted Fenugreek seeds,

1 medium Onion,

10:27 1 Tomato,

Salt to taste,

10:29 1 teaspoon Chilli powder,

½ teaspoon Turmeric powder,

10:34 1 teaspoon Lemon juice,

1 teaspoon Mustard and Cumin,

10:39 1 teaspoon Oil.
10:41 To make Fenugreek seed sprouts: Soak fenugreek seeds in water overnight.
10:46 Drain the water and tie it in a clean muslin cloth.

Set aside for 2 or 3 days till they sprout.

10:53 To make the recipe: In a pan, heat some oil.
10:57 Add mustard and cumin seeds and let it splutter.
11:00 To this, add onion and fry till it changes color.
11:05 Now add the tomatoes and cook till they turn soft.
11:08 Next, add the spices and cook for 2 minutes.
11:12 To this, add fenugreek sprouts and 2 tablespoons water.
11:17 Mix well and close and cook for 6-8 min.
11:21 Turn off the heat and add lemon juice.
11:24 The sprouted Fenugreek seeds curry is ready.
11:28 This recipe is rich in -

Protein,

Fibre,

11:32 Phosphorus,

Calcium,

11:35 Iron and

Omega 3 Fatty acid.

11:38 Fenugreek sprouts are excellent galactogogues.
11:42 All the recipes in this tutorial are rich in nutrients which are required for -

Milk production,

11:49 Growth and development of the baby and

Keeping the mother healthy.

11:55 This brings us to the end of this tutorial

Thanks for joining.

Contributors and Content Editors

Debosmita, PoojaMoolya, Sakinashaikh, Sandhya.np14

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