Difference between revisions of "Health-and-Nutrition/C2/Vegetarian-recipes-for-lactating-mothers/English-timed"
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|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. |
|- | |- | ||
| Line 43: | Line 43: | ||
| 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 | + | | '''Omega 3 fatty acids '''and '''Choline'''. |
|- | |- | ||
| 00:57 | | 00:57 | ||
| − | | Additionally | + | | Additionally, sufficient Iodine and Vitamin D intake is also essential. |
|- | |- | ||
| Line 61: | Line 61: | ||
| 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. |
| − | + | ||
| − | + | ||
|- | |- | ||
|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 85: | Line 81: | ||
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|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 are also good sources of '''antioxidants''' and they reduce the risk of diseases. |
|- | |- | ||
| Line 101: | Line 97: | ||
|- | |- | ||
|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 | |02:32 | ||
| − | | 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. |
| − | + | ||
| − | + | ||
|- | |- | ||
|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 | + | | 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 198: | ||
|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 | |03:46 | ||
| − | | Allow the seeds to cool | + | | Allow the seeds to cool. |
|- | |- | ||
|03:48 | |03:48 | ||
| − | | 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. |
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|- | |- | ||
|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 | + | Make a paste of sprouts, garlic, chillies, curd in 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 246: | ||
|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. |
|- | |- | ||
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|- | |- | ||
|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 280: | ||
| Whole red lentil and | | Whole red lentil and | ||
| − | Kidney beans | + | Kidney beans. |
|- | |- | ||
| Line 291: | Line 286: | ||
| 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 293: | ||
| 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 | |06:00 | ||
| − | | 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. |
|- | |- | ||
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|- | |- | ||
|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 | |06:31 | ||
| − | | 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 411: | Line 406: | ||
| 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 | |07:02 | ||
| − | | ½ cup Spinach chopped | + | | ½ cup Spinach chopped, |
| − | ¼ cup Fenugreek leaves chopped | + | ¼ cup Fenugreek leaves chopped, |
|- | |- | ||
|07:07 | |07:07 | ||
| − | | 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 449: | Line 444: | ||
| 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 lemon will help in absorption of Iron present in the cutlets. |
|- | |- | ||
| Line 491: | Line 486: | ||
|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 509: | Line 504: | ||
| 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 | |09:12 | ||
| − | | | + | | 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. |
|- | |- | ||
|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 | |09:52 | ||
| − | | The Pearl millet and Amaranth leaves muthia is ready | + | | The Pearl millet and Amaranth leaves muthia is ready. |
|- | |- | ||
| Line 593: | Line 588: | ||
|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 599: | Line 594: | ||
|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 617: | Line 612: | ||
| '''Beta carotene''' and | | '''Beta carotene''' and | ||
| − | '''Potassium''' | + | '''Potassium'''. |
|- | |- | ||
| Line 625: | Line 620: | ||
|- | |- | ||
|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 | |01:34 | ||
| − | | 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 | | 11:01 | ||
| − | | 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 | |11:09 | ||
| − | | 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 702: | Line 696: | ||
|This recipe is rich in - | |This recipe is rich in - | ||
| − | Protein | + | Protein, |
| − | Fibre | + | Fibre, |
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|11:32 | |11:32 | ||
| − | | Phosphorus | + | | Phosphorus, |
| − | '''Calcium''' | + | '''Calcium''', |
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| Iron and | | Iron and | ||
| − | '''Omega 3 Fatty acid''' | + | '''Omega 3 Fatty acid'''. |
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|11:38 | |11:38 | ||
| − | | Fenugreek sprouts are excellent '''galactogogues''' | + | | Fenugreek sprouts are excellent '''galactogogues'''. |
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| 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, |
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| Growth and development of the baby and | | Growth and development of the baby and | ||
| − | Keeping the mother healthy | + | Keeping the mother healthy. |
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|This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers. | |This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers. | ||
| − | Thanks for joining | + | Thanks for joining. |
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Revision as of 17:29, 30 August 2019
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| 00:01 | 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. |
| 01:40 | 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. |
| 02:32 | 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. |
| 03:46 | Allow the seeds to cool. |
| 03:48 | 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 in 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. |
| 06:00 | 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, |
| 06:31 | 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, |
| 07:02 | ½ cup Spinach chopped,
¼ cup Fenugreek leaves chopped, |
| 07:07 | 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 lemon will help in 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. |
| 09:12 | 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. |
| 09:52 | 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, |
| 01:34 | 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. |
| 11:01 | To this, add onion and fry till it changes color. |
| 11:05 | Now add the tomatoes and cook till they turn soft. |
| 11:09 | 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. |
| 11:54 | This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers.
Thanks for joining. |
