Difference between revisions of "Health-and-Nutrition/C2/Calcium-rich-vegetarian-recipes/English-timed"
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Latest revision as of 20:04, 2 April 2021
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| 00:00 | Welcome to the spoken tutorial on calcium rich vegetarian recipes. |
| 00:07 | In this tutorial, we will learn about: |
| 00:10 | Food sources of calcium. |
| 00:13 | Cooking techniques to enhance calcium absorption. |
| 00:17 | Preparation of calcium rich vegetarian recipes. |
| 00:21 | Calcium content of these recipes. |
| 00:25 | Calcium is the most abundant mineral in our body. |
| 00:30 | 99% of the body’s calcium is found in bones and teeth. |
| 00:36 | The remaining 1% is present in the blood. |
| 00:39 | The role of calcium in our body has been explained in another tutorial. |
| 00:45 | Please visit our website for these tutorials. |
| 00:49 | Adequate intake of calcium through diet is necessary from an early age. |
| 00:55 | Dairy products are excellent sources of calcium. |
| 00:59 | This includes milk, |
| 01:01 | curd,
paneer (unsalted Indian cheese - Bracketed text is only for International languages), |
| 01:03 | cheese
and khoa (thickened whole milk – Bracketed text is only for International languages). |
| 01:06 | Calcium is also present in some nuts, |
| 01:09 | seeds,
legumes |
| 01:11 | and green leafy vegetables. |
| 01:14 | Along with a calcium rich diet, calcium absorption by the body is also important. |
| 01:21 | Calcium absorption can be enhanced using soaking, sprouting and fermentation. |
| 01:29 | Even boiling, roasting and other cooking techniques will help. |
| 01:35 | Note that in all the recipes shown in this tutorial, 1 cup is 200 milliliters. |
| 01:42 | The first recipe is sprouted finger millet dosa. |
| 01:47 | Ingredients required to prepare this recipe are: |
| 01:50 | ¼ cup or 30 grams of finger millet. |
| 01:55 | ¼ cup or 30 grams of split black gram. |
| 01:59 | ½ teaspoon fenugreek seeds. |
| 02:02 | ½ teaspoon roasted flax seed powder. |
| 02:06 | 1 tablespoon curd. |
| 02:08 | Salt to taste. |
| 02:10 | 1 teaspoon oil or butter. |
| 02:14 | Procedure:
Wash and soak finger millet overnight. |
| 02:19 | Strain out excess water using a strainer. |
| 02:22 | Then, allow them to sprout. |
| 02:25 | It may take approximately 2 days for them to sprout. |
| 02:29 | Once the finger millet sprouts, dry it in sunlight. |
| 02:33 | If there isn't enough sunlight, you can even roast them on a pan without oil. |
| 02:39 | Grind it to make a fine powder. |
| 02:41 | On the other hand, soak split black gram and fenugreek seeds for 3-4 hours. |
| 02:48 | Grind it by adding some water to make a smooth batter. |
| 02:53 | Add finger millet powder, roasted flax seed powder and salt to the batter. |
| 02:59 | Mix it well.
Cover the batter and keep it overnight to ferment. |
| 03:05 | Once the batter rises, add curd and little water to adjust the consistency. |
| 03:12 | Take a pan and heat oil or ghee. |
| 03:15 | Spread oil all over the pan using half an onion. |
| 03:20 | Drop a ladle of batter into the pan. |
| 03:23 | Spread batter in a circular motion on the pan. |
| 03:27 | Cook the dosa on both sides on a low flame. |
| 03:30 | Sprouted finger millet dosa is ready. |
| 03:33 | One serving of this recipe will give around 185 milligrams of calcium. |
| 03:40 | You can have this dosa with buttermilk or sesame seed chutney powder (sauce or a dry base of spices/nuts/seeds/vegetables – Bracketed text is only for International languages). |
| 03:46 | Let us now see how to make sesame seed chutney powder (sauce or a dry base of spices/nuts/seeds/vegetables – Bracketed text is only for International languages). |
| 03:50 | For this, you will need: |
| 03:52 | 2 tablespoons white sesame seeds. |
| 03:55 | 1 tablespoon split Bengal gram. |
| 03:58 | 1 dried red chili. |
| 04:00 | 2 small pieces of fresh coconut. |
| 04:03 | 2-3 garlic pods. |
| 04:05 | 1 lemon size tamarind. |
| 04:08 | Salt to taste. |
| 04:10 | Roast sesame seeds, split bengal gram, red chili, coconut and garlic in a pan. |
| 04:18 | Keep stirring it continuously to avoid the sesame seeds from getting burnt. |
| 04:24 | Next, remove them from the pan and allow it to cool. |
| 04:29 | After cooling, add tamarind and salt. |
| 04:33 | Then, grind it using a mixer or mortar and pestle. |
| 04:37 | Sesame seed chutney powder is ready. |
| 04:40 | ¼ cup of this chutney powder gives around 131 milligrams of calcium. |
| 04:47 | You can have it two to three times a day with your meals. |
| 04:51 | Instead of white sesame seeds, you can use other seeds as well. |
| 04:56 | For example: black sesame seeds, |
| 04:59 | flax seeds, |
| 05:01 | poppy seeds
or niger seeds. |
| 05:04 | Our third recipe is horse gram and amaranth leaves curry. |
| 05:10 | Ingredients required to make this recipe are:
|
| 05:13 | ¼ cup horsegram. |
| 05:16 | 50g or 1/4 bundle of amaranth leaves. |
| 05:20 | ½ onion. |
| 05:22 | ½ tomato. |
| 05:24 | You will also need these spices: |
| 05:26 | 1 teaspoon cumin seeds. |
| 05:28 | ½ teaspoon ginger garlic paste. |
| 05:31 | ½ teaspoon turmeric powder. |
| 05:34 | ½ teaspoon red chili powder. |
| 05:36 | ½ teaspoon coriander powder. |
| 05:39 | Salt to taste. |
| 05:41 | You will also require 2 teaspoon oil or ghee. |
| 05:45 | Procedure: |
| 05:47 | Soak horse gram overnight. |
| 05:49 | The next day, strain the excess water using a strainer. |
| 05:54 | Keep the horse gram in a dry place away from heat until sprouts appear. |
| 05:59 | Once the sprouts appear, boil them in a pressure cooker. |
| 06:04 | To boil, add ½ cup of water, salt and turmeric powder. |
| 06:09 | Pressure cook on high flame until one whistle. |
| 06:13 | Then, cook on low flame for 10 minutes. |
| 06:17 | Let the pressure release from the cooker on its own and then open it. |
| 06:22 | Meanwhile, heat oil in a pan. |
| 06:25 | Add cumin seeds and ginger garlic paste. |
| 06:29 | Then, add the chopped onions and saute it. |
| 06:33 | Add the rest of the spices and tomatoes. |
| 06:36 | Mix well. |
| 06:38 | Add washed and chopped amaranth leaves and sprouted horse gram. |
| 06:43 | Stir it and cook for 3-5 minutes on medium flame. |
| 06:48 | Sprouted horse gram and amaranth leaves curry is ready. |
| 06:53 | One serving of this curry will give around 256 milligrams of calcium. |
| 07:00 | If horsegram is not available, then you can use soybean or moth beans. |
| 07:06 | Instead of amaranth leaves, you can use other green leafy vegetables too. |
| 07:11 | For example: drumstick leaves, fenugreek leaves or radish leaves. |
| 07:17 | Next recipe is scrambled paneer (unsalted indian cheese – Bracketed text is only for International languages). |
| 07:21 | To prepare scrambled paneer, you require: |
| 07:24 | 80 grams or ½ cup of paneer. |
| 07:27 | ½ onion. |
| 07:29 | ½ tomato. |
| 07:31 | 1 green chili. |
| 07:33 | ½ teaspoon cumin seeds. |
| 07:36 | ½ teaspoon garam masala powder (powder of mixed spices – Bracketed text is only for International languages) |
| 07:39 | ½ teaspoon turmeric powder. |
| 07:42 | Take salt according to your taste. |
| 07:45 | A handful of coriander leaves will be required for garnishing. |
| 07:50 | The recipe can be prepared in 2 teaspoons of oil, ghee or butter. |
| 07:57 | If paneer is not available, you can make it from cow or buffalo’s milk. |
| 08:02 | To prepare the paneer, boil 400 ml or 2 glasses of milk. |
| 08:08 | After the milk boils, switch off the flame and add one tablespoon of lemon juice or vinegar. |
| 08:15 | Stir it well until you see the milk starts to curdle. |
| 08:20 | Keep it aside and let it cool. |
| 08:23 | Keep a cotton cloth or muslin cloth on a strainer and strain the curd. |
| 08:30 | Gather up the corners of the cloth and squeeze out excess liquid from the paneer. |
| 08:36 | Keep a bowl underneath the strainer to collect the liquid. |
| 08:40 | You can use this liquid to knead dough, make daals or cook vegetables. |
| 08:46 | Press the paneer to make a round disc shape. |
| 08:49 | Refrigerate the paneer to set. |
| 08:52 | To prepare the scrambled paneer, heat oil or ghee or butter in a pan. |
| 08:59 | Add cumin seeds and chopped onion. |
| 09:02 | Saute till the onions become light golden. |
| 09:06 | Add chopped tomatoes, green chili, salt and spices. |
| 09:12 | Crumble the paneer and add in the pan. |
| 09:15 | Mix well. |
| 09:17 | Cook it for 2-3 minutes. |
| 09:19 | Garnish with coriander leaves. |
| 09:22 | Scrambled paneer is ready. |
| 09:26 | One serving of this recipe will give around 380 milligrams of calcium. |
| 09:32 | All these recipes are rich in calcium. |
| 09:36 | It is necessary to include calcium in our daily diet for our good health. |
| 09:42 | This brings us to the end of the tutorial.
Thanks for joining. |
