Difference between revisions of "Health-and-Nutrition/C2/Folate-rich-non-vegetarian-recipes/English"
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Latest revision as of 11:07, 7 July 2021
| Title slide | Welcome to the spoken tutorial on folate rich non- vegetarian recipes. |
| Image: Collage of folate rich non-vegetarian recipes
Image: Collage of folate rich vegetarian recipes |
In this tutorial, we will learn about:
1. Food sources rich in folate. 2. Preparation of a few non - vegetarian recipes. |
| Image: Collage of folate symbol and role in body
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: Role of folate in body
Image: Cell growth and repair Image: Folate symbol and healthy pregnancy Image: Prevention of neural tube defects Image: Defect in brain and spinal cord |
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 needed for a healthy pregnancy. Folate helps in the prevention of Neural tube defects in babies. Neural tube defects are the birth defects of the brain and spinal cord. |
| Image: Importance of folate collage | Benefits of folate have been explained in detail in another tutorial.
Please visit our website for more details. |
| Image: Collage of food sources of folate
Image: Collage of beans and pulses Image: Green leafy vegetables Image: Collage of fish and sea foods Image: Collage of pomfret, bombay duck, salmon and mackerel Image: Collage of prawns, crabs, lobsters, clams and fish eggs |
Next, let us look at food sources rich in folate.
Beans and pulses are excellent sources. Green leafy vegetables are also rich in folate. Among non-vegetarian foods, fish and sea foods are excellent sources. For example: pomfret, bombay duck, salmon, mackerel, etc. Prawns, crabs, lobsters, clams and fish eggs are also included. Even eggs, chicken or mutton liver are good sources of folate. |
| Image: Collage of recipes
Image: Stuffed egg omelette |
Let us now begin with the preparation of the recipes.
The first recipe is stuffed egg omelette. |
| Image: Eggs
Image: Spinach Image: Onion Image: Milk Image: Green chilies Image: Black pepper powder Image: Cumin seeds |
To make this recipe, you will need:
1. 2 eggs 2. Handful or 50 grams of spinach 3. ½ onion 4. 2 tablespoons of milk 5. 2 green chilies 6. ¼ teaspoon black pepper powder 7. ½ teaspoon cumin seeds |
| Image: Salt
Image: Oil ,ghee and butter |
Take salt according to your taste and 2 teaspoons of oil, ghee or butter. |
| Image: Cleaned, Washed and chopped spinach leaves
Image: Oil and cumin seeds in the pan Image: Sauteing onions Image: Collage of Adding green chilly and spinach Image: Sprinkling salt Image: Saute for 2 mins Image: Keeping aside |
Procedure:
Wash and chop the spinach leaves finely. Heat oil in a pan and add cumin seeds. Once they crackle, add sliced onions and sauté it. When the onions turn light pink, add green chilies and chopped spinach. Sprinkle some salt on it. Sauté it for 1 to 2 minutes on medium flame and then keep it aside. |
| Image: Eggs in a bowl
Image: Adding salt and black pepper Image: Adding milk into it Image: Beaten eggs |
Meanwhile, crack the eggs in a bowl.
Add salt and black pepper powder. Next, add milk into it. Beat the eggs with the help of a spoon or a fork. |
| Image: Oil in a pan
Image: Spreading omelette on the pan Image: Cooking and flipping the omelette Image: Spinach mix on omelette Image: Folding the omelette Image: Stuffed omelette |
Heat oil in a pan.
Pour the beaten eggs on the pan. Cook for a minute and flip the omelette. Place the prepared spinach mixture on one half of the omlette. Fold the omelette on to the other half. Stuffed egg omelette is ready.
|
| Image: Folate content of the recipe | This recipe will give around 290 micrograms of folate. |
| Image: Collage of green leafy vegetables
Image: Amaranth leaves and agathi leaves |
Instead of spinach leaves, you can also use other green leafy vegetables.
For example, amaranth leaves and agathi leaves. |
| Image: Fish fry | The next recipe is Fish fry. |
| Image: Collage of fish
Image: Mackerel |
To make this recipe you can use 150 grams of any fish.
I will be making this recipe with pomfret. |
| Image: Yoghurt
Image: Lemon juice Image: Roasted bengal gram flour Image: Ginger garlic paste Image: Cumin powder Image: Red chilli powder Image: Garam masala powder |
Other ingredients required are:
1. 2 tablespoons of curd 2. 1 tablespoon of lemon juice 3. 1 teaspoon roasted Bengal gram flour 4. ½ teaspoon ginger garlic paste 5. ½ teaspoon cumin seeds powder 6. ½ teaspoon red chili powder 7. ½ teaspoon garam masala powder |
| Image: Salt to taste
Image: Oil, ghee and butter |
You will also need salt to taste and 1 tablespoon of oil, ghee or butter. |
| Image: Collage of washing the fish
Image: Collage of making slits on fish Image: Curd in bowl Image: Adding spices in curd Image: Mixing the Spices Image: Applying spices on fish |
Procedure:
First wash and clean the fish thoroughly. Make slits on its body. Next, take curd in a bowl. Add all the ingredients in it, except the fish and oil. Mix it well. Apply the prepared paste on the fish and keep it for about an hour. |
| Image: Oil in a pan
Image: Cooking fish on the pan Image: Cooking fish on both sides Image: fish |
Heat oil in a pan.
Place the fish pieces on the pan and let it cook on low flame on both sides. You can even bake or steam the fish. Fish fry is ready. |
| Image Folate content of the recipe | This recipe has about 1,440 micrograms of folate. |
| Image: Chicken liver dry | The next recipe is chicken liver masala dry. |
| Image: Chicken liver
Image: Curd Image: Onion Image: Tomato Image: Capsicum Image: Ginger garlic paste Image: Coriander leaves |
Ingredients required are:
1. 60 grams or 1 chicken liver 2. 1 tablespoon of curd 3. 1 small onion 4. ½ tomato 5. ½ capsicum 6. ½ teaspoon ginger garlic paste 7. 5 grams or handful of washed coriander leaves |
| Image: Cumin seed powder
Image: Coriander powder Image: garam masala powder Image: Red chill powder |
Spices needed are:
1. ½ teaspoon cumin seeds powder 2. ½ teaspoon coriander powder 3. ½ teaspoon garam masala powder 4. ½ teaspoon red chilli powder |
| Image: Oil and ghee
Image: Salt to taste Image: Half Lemon |
You will also need 1 tablespoon of oil or ghee and salt to taste.
For garnishing, you will require juice of half a lemon. |
| Image: Washing the chicken liver
Image: Chicken liver in medium size pieces Image: Ginger garlic paste and curd on chicken liver Image: Adding spices Image: chicken liver mixed with spices |
Procedure
Wash the chicken liver and cut into medium size pieces. Apply ginger garlic paste and curd on it. Add salt, black pepper powder and rest of the spices. Mix everything well and keep it for about an hour. |
| Image: Heating oil in a pan
Image: Sautéing onions Image: Adding tomatoes and capsicum Image: Adding chicken liver pieces Image: Mixing everything well Image: Adding water Image: Adding water and cooking on low flame |
Next, heat oil in a pan.
Sauté chopped onions in it until they turn light golden. Then add chopped tomato and capsicum. Add the chicken liver and mix everything well. To it add half cup of water. Cover and cook on low flame for 5 to 7 minutes. |
| Image: Squeezing lemon
Image: Garnishing it with coriander leaves Image: Chicken liver masala dry |
Garnish it with lemon juice and coriander leaves.
Chicken liver masala dry is ready. |
| Image: Folate content of the recipe | 1 bowl of this recipe will give about 610 micrograms of folate. |
| Image: Prawn curry | Our last recipe is Prawn curry. |
| Image: Prawns
Image: Fresh coconut Image: Onion Image: Tomato Image: Ginger garlic paste Image: Curry leaves Image: Mustard seeds |
For this recipe, ingredients required are:
1. 50 grams of prawns 2. ½ fresh coconut 3. 1 small onion 4. 1 small tomato 5. ½ teaspoon ginger garlic paste 6. 1 sprig of curry leaves 7. ½ teaspoon mustard seeds |
| Image: Red chili powder
Image: Cumin seed powder Image: Turmeric powder Image: Coriander powder |
Spices needed are:
1. ½ teaspoon red chili powder 2. ½ teaspoon cumin seeds powder 3. ½ teaspoon turmeric powder 4. ½ teaspoon coriander powder |
| Image: Salt
Image: Oil and ghee |
Take salt according to taste and 1 tablespoon of oil or ghee. |
| Image: Lemon juice
Image: Coriander leaves |
For garnishing you will need:
1. 1 tablespoon of lemon juice and 2. 5 grams or handful of washed coriander leaves |
| Image: Washing prawns
Image: Prawns without head and tail GIF: Cleaning prawns |
Procedure:
First clean and wash the prawns properly. Remove the head and tail of the prawns. Use a knife to carefully make a small slit along the back of the prawn. Then pull out the vein with the tip of the knife or your fingers and discard it. Do this on the other side as well. |
| Image: Marinating the prawns
GIF: Clock showing 15 to 30 minutes |
Put salt and lemon juice on the prawns.
Keep it aside for 15 to 30 minutes. |
| Image: Grinding coconut and water
Image: Straining the coconut milk Image: Coconut milk in a bowl Image: Squeezing the coconut residue |
Now I will tell you how to prepare coconut milk.
Grind coconut pieces with ½ cup of lukewarm water. Strain the grounded coconut in a sieve. Then, collect the coconut milk in a bowl. Squeeze the coconut residues with clean hands to extract maximum milk. |
| Image: Coconut Residue in mixer
Image: Grinding with half cup of water Image: Straining coconut milk Image: Collage of procedure of removing coconut milk Image: Coconut milk in a bowl |
Put back the coconut residue in the mixer.
Add ½ cup of lukewarm water and grind it again. Strain it and collect the coconut milk for the second time. Repeat the procedure one more time. Keep the collected coconut milk aside for later use. |
| Image: Ingredients on pan
Image: Sautéing onions Image: Adding ginger garlic paste, tomato and salt Image: Adding spices Image: Mixing well Image: Adding prawns Image: Adding coconut milk Image: Cooking on low flame |
Heat oil in a pan and add mustard seeds and curry leaves.
Once they splutter, add chopped onion and sauté it for 2 to 3 minutes. Next add ginger garlic paste, chopped tomato, salt and all the spices. Mix everything well and cook for a few minutes until the tomatoes become soft. Then add prawns into it. Add the extracted coconut milk and cook on low flame for 2 minutes. |
| Image: Garnishing with lemon juice and coriander leaves
Image: Prawn curry |
Garnish with coriander leaves.
Prawn curry is ready. |
| Image: Folate content of prawn curry | 1 bowl of this curry will give about 650 micrograms of folate. |
| Image: Collage of nutrients
Image: Collage of functions of nutrients Image: Collage of functions of nutrients Image: Collage of folate rich food |
All these recipes are rich in other nutrients as well.
For example, protein, iron, vitamin B12, choline and omega 3 fatty acid. It also contains zinc, phosphorus, vitamin D and calcium. Please include folate rich food in your diet for good health. |
| Acknowledgement slide | This brings us to the end of the tutorial.
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