Difference between revisions of "Health-and-Nutrition/C2/Vegetarian-recipes-for-lactating-mothers/English-timed"

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Revision as of 18:12, 30 August 2019

Time
Narration
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,

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.
11:01 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.

Contributors and Content Editors

Debosmita, PoojaMoolya, Sakinashaikh, Sandhya.np14

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