Difference between revisions of "Health-and-Nutrition/C2/Vegetarian-recipes-for-6-month-old-babies/English-timed"
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− | | Welcome to the '''Spoken tutorial''' on | + | | Welcome to the '''Spoken tutorial '''on Vegetarian recipes for 6 month old babies. |
|- | |- | ||
− | | 00: | + | | 00:07 |
− | | In this tutorial we will learn | + | | In this tutorial, we will learn- |
|- | |- | ||
− | | 00: | + | | 00:10 |
− | | | + | | Introduction to complementary feeding |
− | + | ||
+ | |- | ||
+ | | 00:13 | ||
+ | | and How to prepare Vegetarian recipes such as- | ||
+ | |||
|- | |- | ||
| 00:17 | | 00:17 | ||
− | | | + | | Black-eyed beans puree |
|- | |- | ||
| 00:19 | | 00:19 | ||
− | | | + | | Pumpkin puree |
|- | |- | ||
− | | 00: | + | | 00:21 |
− | | | + | | Ragi porridge |
+ | |||
+ | Sorghum porridge | ||
|- | |- | ||
| 00:24 | | 00:24 | ||
− | | | + | | and Spinach leaves puree |
|- | |- | ||
− | | 00: | + | | 00:27 |
− | | | + | | Before we begin, it is important to remember that- |
|- | |- | ||
− | | 00: | + | | 00:31 |
− | | | + | | Exclusive breastfeeding is recommended for the first six months. |
− | + | ||
− | + | ||
|- | |- | ||
| 00:36 | | 00:36 | ||
− | | | + | | After completion of 6 months, breast milk is not enough for the baby. |
|- | |- | ||
| 00:42 | | 00:42 | ||
− | | | + | | Therefore, along with breastfeeding the baby should be fed home cooked food too. |
|- | |- | ||
− | | 00: | + | | 00:48 |
− | | | + | | It is known as complementary feeding. |
|- | |- | ||
| 00:51 | | 00:51 | ||
− | | | + | | While introducing a Complementary food to the baby, start one food at a time. |
|- | |- | ||
− | | 00: | + | | 00:57 |
− | | It | + | | It will help to find if the baby is allergic to any food. |
|- | |- | ||
− | | | + | | 01:02 |
− | | | + | | Once the baby gets comfortable, start giving the combination of ingredients. |
|- | |- | ||
− | | 01: | + | | 01:09 |
− | | | + | | Initially, start with one tablespoon twice a day |
|- | |- | ||
− | | 01: | + | | 01:13 |
− | | | + | | then, gradually, go up to 4 tablespoons twice a day. |
|- | |- | ||
− | | 01: | + | | 01:18 |
− | | | + | | Apart from these, while preparing the baby’s food always use local, regional and seasonal ingredients. |
− | + | ||
|- | |- | ||
− | | 01: | + | | 01:29 |
− | | | + | | Please, do not add salt and honey in baby’s food till she turns one. |
− | + | ||
− | + | ||
− | + | ||
− | + | ||
|- | |- | ||
| 01:36 | | 01:36 | ||
− | | | + | | Also, do not add sugar and jaggery until the baby is 2 years of age. |
|- | |- | ||
− | | 01: | + | | 01:43 |
− | | | + | | After completion of 6 months, |
|- | |- | ||
− | | 01: | + | | 01:45 |
− | | | + | | the baby requires up to 200 calories of energy from complementary foods. |
|- | |- | ||
− | | 01: | + | | 01:51 |
− | | | + | | Only well cooked and a pureed form of the food should be given. |
|- | |- | ||
− | | 01: | + | | 01:56 |
− | | | + | | Let’s begin with our recipes but, before that keep in mind- |
|- | |- | ||
− | | 02: | + | | 02:01 |
− | | | + | | One can use breastmilk |
− | + | ||
− | + | ||
|- | |- | ||
− | | 02: | + | | 02:04 |
− | | | + | | coconut milk or |
|- | |- | ||
− | | 02: | + | | 02:06 |
− | | and | + | | boiled and cooled water to make the following recipes. |
|- | |- | ||
− | | 02: | + | | 02:10 |
− | | | + | | The first recipe is Black-eyed beans puree. |
− | + | ||
|- | |- | ||
− | | 02: | + | | 02:14 |
− | | | + | | To make it, we will need one tablespoon of sprouted Black-eyed beans or Cowpeas |
|- | |- | ||
− | | 02: | + | | 02:21 |
− | | | + | | Note that, the procedure of sprouting has been explained in another tutorial of the same series. |
− | + | ||
− | + | ||
|- | |- | ||
− | | 02: | + | | 02:29 |
− | | | + | | Start the preparation by gently washing sprouted Black-eyed beans. |
|- | |- | ||
− | | 02: | + | | 02:35 |
− | | | + | | Take out these beans in a steel container |
|- | |- | ||
− | | 02: | + | | 02:39 |
− | | | + | | and soak it for an hour or two. |
|- | |- | ||
− | | 02: | + | | 02:42 |
− | | | + | | Then, gently remove the outer cover by rubbing between fingers. |
− | + | ||
− | + | ||
|- | |- | ||
− | | 02: | + | | 02:47 |
− | | | + | | Separate the outer covers |
|- | |- | ||
− | | 02: | + | | 02:49 |
− | | | + | | and take out these beans in a steel pot. |
|- | |- | ||
− | | 02: | + | | 02:52 |
− | | | + | | Add water until the beans get covered. |
|- | |- | ||
− | | 02: | + | | 02:56 |
− | | | + | | Keep this steel pot in a pressure cooker. |
|- | |- | ||
− | | | + | | 03:00 |
− | | | + | | Cook it until 4-5 whistles. |
|- | |- | ||
− | | 03: | + | | 03:03 |
− | | | + | | Remove it from the flame and allow it to cool for some time. |
|- | |- | ||
− | | 03: | + | | 03:07 |
− | | | + | | Now, gently separate cooked outer covers if there are any |
|- | |- | ||
| 03:13 | | 03:13 | ||
− | | | + | | and make a puree of boiled beans using a mixer or a stone grinder. |
|- | |- | ||
− | | 03: | + | | 03:20 |
− | | | + | | Add a little amount of boiled water |
|- | |- | ||
− | | 03: | + | | 03:23 |
− | | | + | | or the remaining pressure cooked water |
|- | |- | ||
− | | 03: | + | | 03:26 |
− | | | + | | and the Black-eyed beans puree is ready. |
− | + | ||
− | + | ||
|- | |- | ||
− | | 03: | + | | 03:30 |
− | | | + | | This Black-eyed beans puree is rich in '''Protein''' |
|- | |- | ||
− | | 03: | + | | 03:33 |
− | | | + | | '''Phosphorus''' |
|- | |- | ||
− | | 03: | + | | 03:35 |
− | | | + | | '''Iron''' |
+ | |||
+ | Zinc | ||
|- | |- | ||
− | | 03: | + | | 03:37 |
− | | | + | | and '''Magnesium''' |
|- | |- | ||
− | | 03: | + | | 03:39 |
− | | | + | | To make such purees, you can also use any locally available alternatives such as- |
|- | |- | ||
| 03:46 | | 03:46 | ||
− | | | + | | Moth beans |
+ | |||
+ | Bengal gram | ||
|- | |- | ||
| 03:49 | | 03:49 | ||
− | | | + | | Yellow peas |
+ | |||
+ | Red lentils | ||
|- | |- | ||
| 03:51 | | 03:51 | ||
− | | | + | | Green peas |
|- | |- | ||
| 03:53 | | 03:53 | ||
− | | | + | | Kidney beans |
+ | |||
+ | Chickpeas | ||
+ | |||
+ | |- | ||
+ | | 03:55 | ||
+ | | Horse gram, etc. | ||
|- | |- | ||
| 03:57 | | 03:57 | ||
− | | | + | | The second recipe is Pumpkin puree. |
|- | |- | ||
− | | 04: | + | | 04:01 |
− | | | + | | For that we require 250 grams of Yellow Pumpkin |
|- | |- | ||
− | | 04: | + | | 04:05 |
− | | | + | | and for the preparation take cleaned and washed Pumpkin. |
+ | |||
+ | |- | ||
+ | | 04:10 | ||
+ | | Remove the seeds. | ||
+ | |||
+ | |- | ||
+ | | 04:12 | ||
+ | | Dice it in small pieces. | ||
|- | |- | ||
| 04:14 | | 04:14 | ||
− | | | + | | Then, cook it in a steamer for around 15 minutes. |
− | + | |- | |
+ | | 04:18 | ||
+ | | Remove it from the flame | ||
|- | |- | ||
| 04:20 | | 04:20 | ||
− | | | + | | and let it cool for some time. |
|- | |- | ||
− | | 04: | + | | 04:22 |
− | | | + | | Now make a puree of this cooked Pumpkin using a mixer or a stone grinder. |
|- | |- | ||
− | | 04: | + | | 04:29 |
− | | | + | | The Pumpkin puree is ready. |
|- | |- | ||
− | | 04: | + | | 04:32 |
− | | | + | | This Pumpkin puree is a source of '''Vitamin A''' |
|- | |- | ||
− | | 04: | + | | 04:36 |
− | | | + | | '''Folate''' |
+ | |||
+ | '''Choline''' | ||
|- | |- | ||
− | | 04: | + | | 04:38 |
− | | | + | | '''Potassium''' |
+ | |||
+ | and '''Sulphur''' | ||
|- | |- | ||
− | | 04: | + | | 04:41 |
− | | | + | | If Pumpkin is not available then other vegetables used are- |
|- | |- | ||
− | | 04: | + | | 04:46 |
− | | | + | | Green Pumpkin |
− | + | White Pumpkin, etc. | |
|- | |- | ||
− | | 04: | + | | 04:50 |
− | | | + | | Now we will see the third recipe, which is Ragi porridge. |
|- | |- | ||
− | | 04: | + | | 04:54 |
− | | | + | | For that, we will require one tablespoon of Ragi powder |
|- | |- | ||
− | | 05: | + | | 05:00 |
− | | | + | | Please note that:Ragi powder is different from Ragi flour. |
|- | |- | ||
| 05:04 | | 05:04 | ||
− | | | + | | For this recipe, we need Ragi powder. |
|- | |- | ||
− | | 05: | + | | 05:08 |
− | | | + | | Therefore, we will first see how to make Ragi powder. |
|- | |- | ||
| 05:13 | | 05:13 | ||
− | | | + | | To prepare it- |
+ | |||
+ | Firstly, soak the Ragi for around 9 to 12 hours. | ||
|- | |- | ||
− | | 05: | + | | 05:19 |
− | | | + | | Remove it in a strainer and rinse it thoroughly using water. |
|- | |- | ||
− | | 05: | + | | 05:24 |
− | | | + | | Let all the water drain out. |
|- | |- | ||
− | | 05: | + | | 05:26 |
− | | | + | | Then, tie it in a clean cotton cloth. |
|- | |- | ||
− | | 05: | + | | 05:30 |
− | | | + | | Keep it aside till it sprouts. |
− | + | |- | |
+ | | 05:32 | ||
+ | | This process is called Germination. | ||
|- | |- | ||
| 05:35 | | 05:35 | ||
− | | | + | | After that, dry it in the sunlight for a day or two. |
− | + | ||
− | + | ||
|- | |- | ||
− | | 05: | + | | 05:40 |
− | | | + | | Then, roast it on a low flame for about 10 to 12 minutes. |
|- | |- | ||
− | | 05: | + | | 05:44 |
− | | | + | | Remember, continuous stirring is required. |
|- | |- | ||
− | | 05: | + | | 05:48 |
− | | | + | | This entire process will reduce the phytic acid from the food. |
|- | |- | ||
− | | 05: | + | | 05:53 |
− | | | + | | Now, make a powder of it using a mixer or a stone grinder. |
− | + | ||
− | + | ||
− | + | ||
− | + | ||
|- | |- | ||
| 05:59 | | 05:59 | ||
− | | | + | | We can store this powder for a week in an airtight container in a dry, cool place. |
|- | |- | ||
− | | 06: | + | | 06:07 |
− | | | + | | Next, to make Ragi porridge, take one tablespoon of this Ragi powder. |
− | + | ||
− | + | ||
|- | |- | ||
− | | 06: | + | | 06:12 |
− | | | + | | Add boiled and cooled water |
|- | |- | ||
| 06:14 | | 06:14 | ||
− | | | + | | or other alternatives as explained earlier. |
|- | |- | ||
| 06:18 | | 06:18 | ||
− | | | + | | Mix it well to avoid lumps. |
|- | |- | ||
− | | 06: | + | | 06:21 |
− | | | + | | Cook this mixture for about 7 to 10 minutes on a low flame. |
− | + | ||
− | + | ||
|- | |- | ||
| 06:26 | | 06:26 | ||
− | | | + | | Add little amount of water during cooking if required. |
|- | |- | ||
− | | 06: | + | | 06:31 |
− | | | + | | It will bring down the consistency of the porridge. |
|- | |- | ||
| 06:34 | | 06:34 | ||
− | | | + | | But make sure the consistency of the porridge should not be thin or watery. |
|- | |- | ||
− | | 06: | + | | 06:41 |
− | | | + | | The Ragi porridge is now ready. |
|- | |- | ||
− | | 06: | + | | 06:43 |
− | | ''' | + | | This Ragi porridge provides various nutrients such as '''Protein''' |
|- | |- | ||
− | | 06: | + | | 06:48 |
− | | | + | | '''Calcium''' |
− | + | '''Iron''' | |
− | + | ||
− | + | ||
|- | |- | ||
− | | 06: | + | | 06:51 |
− | | | + | | '''Potassium''' |
+ | |||
+ | and '''Sulphur''' | ||
|- | |- | ||
− | | 06: | + | | 06:54 |
− | | | + | | The fourth recipe is Sorghum porridge. |
|- | |- | ||
− | | | + | | 06:57 |
− | | | + | | For that, we will require two tablespoons of Sorghum powder |
|- | |- | ||
| 07:02 | | 07:02 | ||
− | | | + | | and to make the powder, soak the Sorghum in water for 7 to 8 hours. |
|- | |- | ||
− | | 07: | + | | 07:08 |
− | | | + | | After which put it in a strainer and rinse it thoroughly with water. |
|- | |- | ||
− | | 07: | + | | 07:14 |
− | | | + | | Let all the water drain out. |
− | + | ||
− | + | ||
|- | |- | ||
| 07:16 | | 07:16 | ||
− | | | + | | Now tie it in a clean cotton cloth and keep it aside till it sprouts. |
|- | |- | ||
| 07:23 | | 07:23 | ||
− | | | + | | Dry this sprouted Sorghum under the sunlight for a day or two. |
|- | |- | ||
− | | 07: | + | | 07:28 |
− | | | + | | Roast it on a low flame for 10 to 12 minutes. |
|- | |- | ||
| 07:32 | | 07:32 | ||
− | | | + | | Then grind it and make a powder of it. |
− | + | ||
− | + | ||
|- | |- | ||
| 07:35 | | 07:35 | ||
− | | | + | | We can store this powder for a week in an airtight container in a dry, cool place. |
− | + | ||
− | + | ||
− | + | ||
− | + | ||
|- | |- | ||
| 07:42 | | 07:42 | ||
− | | | + | | Take two tablespoons of this Sorghum powder in a bowl. |
|- | |- | ||
− | | 07: | + | | 07:46 |
− | | | + | | Add 4 to 5 teaspoons of boiled and cooled water |
− | + | ||
− | + | ||
|- | |- | ||
− | | 07: | + | | 07:50 |
− | | | + | | or other alternatives as mentioned earlier. |
|- | |- | ||
− | | 07: | + | | 07:53 |
− | | | + | | Mix well to avoid lump formation. |
|- | |- | ||
− | | 07: | + | | 07:56 |
− | | | + | | Now cook this mixture on a low flame for 4 to 6 minutes. |
|- | |- | ||
− | + | | 08:02 | |
− | + | | And the Sorghum porridge is ready. | |
− | + | ||
− | + | ||
− | | 08: | + | |
− | | | + | |
|- | |- | ||
| 08:05 | | 08:05 | ||
− | | | + | | Note that, the Sorghum porridge is rich in '''Protein''' |
− | + | ||
− | + | ||
− | + | ||
− | + | ||
|- | |- | ||
| 08:09 | | 08:09 | ||
− | | | + | | '''Phosphorus''' |
+ | |||
+ | '''Potassium''' | ||
|- | |- | ||
| 08:11 | | 08:11 | ||
− | | | + | | '''Magnesium''' |
− | + | ||
− | + | ||
|- | |- | ||
− | | 08: | + | | 08:13 |
− | | | + | | '''Selenium''' |
|- | |- | ||
− | | 08: | + | | 08:15 |
− | | | + | | '''Sulphur''' |
− | + | and '''Iron''' | |
− | + | ||
− | + | ||
|- | |- | ||
− | | 08: | + | | 08:17 |
− | | | + | | The fifth recipe is Spinach leaves puree. |
|- | |- | ||
− | | 08: | + | | 08:22 |
− | | | + | | To make Spinach leaves puree we require, |
|- | |- | ||
− | | 08: | + | | 08:25 |
− | | | + | | 2 cups of washed and trimmed Spinach leaves |
|- | |- | ||
− | | 08: | + | | 08:29 |
− | | | + | | and one teaspoon of ghee. |
|- | |- | ||
− | | 08: | + | | 08:32 |
− | | | + | | Procedure: |
− | + | Heat 1 teaspoon of ghee in a pan. | |
− | + | ||
− | + | ||
|- | |- | ||
− | | 08: | + | | 08:36 |
− | | | + | | Add washed and trimmed Spinach leaves. |
− | + | ||
− | + | ||
|- | |- | ||
− | | 08: | + | | 08:40 |
− | | | + | | Saute it for 5-7 minutes on a low flame. |
|- | |- | ||
− | | | + | | 08:44 |
− | | | + | | Now, take out these sauted leaves on a plate |
− | + | ||
− | + | ||
|- | |- | ||
− | | | + | | 08:48 |
− | | | + | | and make a puree of it using a stone grinder or a mixer. |
|- | |- | ||
− | | | + | | 08:53 |
− | | | + | | Now our Spinach leaves puree is ready. |
|- | |- | ||
− | | | + | | 08:57 |
− | | | + | | Spinach leaves are a source of '''Vitamin A''' |
|- | |- | ||
− | | 09: | + | | 09:00 |
− | | | + | | '''Folate''' |
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− | | 09: | + | | 09:02 |
− | | | + | | '''Vitamin C''' |
− | + | '''Iron''' | |
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− | | 09: | + | | 09:04 |
− | | | + | | '''Magnesium''' |
− | + | and '''Calcium''' | |
− | + | ||
− | + | ||
|- | |- | ||
− | | 09: | + | | 09:08 |
− | | | + | | One can use any locally available leafy vegetables to make such kind of puree. |
− | + | ||
− | + | ||
|- | |- | ||
− | | 09: | + | | 09:14 |
− | | | + | | For example; |
− | + | Red Amaranth leaves | |
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− | | 09: | + | | 09:17 |
− | | | + | | Drumstick leaves |
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− | | 09: | + | | 09:19 |
− | | | + | | Radish leaves |
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− | | 09: | + | | 09:21 |
− | | | + | | Fenugreek leaves |
− | + | and Mustard leaves | |
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− | | | + | | 09:24 |
| This brings us to the end of this tutorial. | | This brings us to the end of this tutorial. | ||
Revision as of 13:10, 10 February 2020
|
|
00:00 | Welcome to the Spoken tutorial on Vegetarian recipes for 6 month old babies. |
00:07 | In this tutorial, we will learn- |
00:10 | Introduction to complementary feeding |
00:13 | and How to prepare Vegetarian recipes such as- |
00:17 | Black-eyed beans puree |
00:19 | Pumpkin puree |
00:21 | Ragi porridge
Sorghum porridge |
00:24 | and Spinach leaves puree |
00:27 | Before we begin, it is important to remember that- |
00:31 | Exclusive breastfeeding is recommended for the first six months. |
00:36 | After completion of 6 months, breast milk is not enough for the baby. |
00:42 | Therefore, along with breastfeeding the baby should be fed home cooked food too. |
00:48 | It is known as complementary feeding. |
00:51 | While introducing a Complementary food to the baby, start one food at a time. |
00:57 | It will help to find if the baby is allergic to any food. |
01:02 | Once the baby gets comfortable, start giving the combination of ingredients. |
01:09 | Initially, start with one tablespoon twice a day |
01:13 | then, gradually, go up to 4 tablespoons twice a day. |
01:18 | Apart from these, while preparing the baby’s food always use local, regional and seasonal ingredients. |
01:29 | Please, do not add salt and honey in baby’s food till she turns one. |
01:36 | Also, do not add sugar and jaggery until the baby is 2 years of age. |
01:43 | After completion of 6 months, |
01:45 | the baby requires up to 200 calories of energy from complementary foods. |
01:51 | Only well cooked and a pureed form of the food should be given. |
01:56 | Let’s begin with our recipes but, before that keep in mind- |
02:01 | One can use breastmilk |
02:04 | coconut milk or |
02:06 | boiled and cooled water to make the following recipes. |
02:10 | The first recipe is Black-eyed beans puree. |
02:14 | To make it, we will need one tablespoon of sprouted Black-eyed beans or Cowpeas |
02:21 | Note that, the procedure of sprouting has been explained in another tutorial of the same series. |
02:29 | Start the preparation by gently washing sprouted Black-eyed beans. |
02:35 | Take out these beans in a steel container |
02:39 | and soak it for an hour or two. |
02:42 | Then, gently remove the outer cover by rubbing between fingers. |
02:47 | Separate the outer covers |
02:49 | and take out these beans in a steel pot. |
02:52 | Add water until the beans get covered. |
02:56 | Keep this steel pot in a pressure cooker. |
03:00 | Cook it until 4-5 whistles. |
03:03 | Remove it from the flame and allow it to cool for some time. |
03:07 | Now, gently separate cooked outer covers if there are any |
03:13 | and make a puree of boiled beans using a mixer or a stone grinder. |
03:20 | Add a little amount of boiled water |
03:23 | or the remaining pressure cooked water |
03:26 | and the Black-eyed beans puree is ready. |
03:30 | This Black-eyed beans puree is rich in Protein |
03:33 | Phosphorus |
03:35 | Iron
Zinc |
03:37 | and Magnesium |
03:39 | To make such purees, you can also use any locally available alternatives such as- |
03:46 | Moth beans
Bengal gram |
03:49 | Yellow peas
Red lentils |
03:51 | Green peas |
03:53 | Kidney beans
Chickpeas |
03:55 | Horse gram, etc. |
03:57 | The second recipe is Pumpkin puree. |
04:01 | For that we require 250 grams of Yellow Pumpkin |
04:05 | and for the preparation take cleaned and washed Pumpkin. |
04:10 | Remove the seeds. |
04:12 | Dice it in small pieces. |
04:14 | Then, cook it in a steamer for around 15 minutes. |
04:18 | Remove it from the flame |
04:20 | and let it cool for some time. |
04:22 | Now make a puree of this cooked Pumpkin using a mixer or a stone grinder. |
04:29 | The Pumpkin puree is ready. |
04:32 | This Pumpkin puree is a source of Vitamin A |
04:36 | Folate
Choline |
04:38 | Potassium
and Sulphur |
04:41 | If Pumpkin is not available then other vegetables used are- |
04:46 | Green Pumpkin
White Pumpkin, etc. |
04:50 | Now we will see the third recipe, which is Ragi porridge. |
04:54 | For that, we will require one tablespoon of Ragi powder |
05:00 | Please note that:Ragi powder is different from Ragi flour. |
05:04 | For this recipe, we need Ragi powder. |
05:08 | Therefore, we will first see how to make Ragi powder. |
05:13 | To prepare it-
Firstly, soak the Ragi for around 9 to 12 hours. |
05:19 | Remove it in a strainer and rinse it thoroughly using water. |
05:24 | Let all the water drain out. |
05:26 | Then, tie it in a clean cotton cloth. |
05:30 | Keep it aside till it sprouts. |
05:32 | This process is called Germination. |
05:35 | After that, dry it in the sunlight for a day or two. |
05:40 | Then, roast it on a low flame for about 10 to 12 minutes. |
05:44 | Remember, continuous stirring is required. |
05:48 | This entire process will reduce the phytic acid from the food. |
05:53 | Now, make a powder of it using a mixer or a stone grinder. |
05:59 | We can store this powder for a week in an airtight container in a dry, cool place. |
06:07 | Next, to make Ragi porridge, take one tablespoon of this Ragi powder. |
06:12 | Add boiled and cooled water |
06:14 | or other alternatives as explained earlier. |
06:18 | Mix it well to avoid lumps. |
06:21 | Cook this mixture for about 7 to 10 minutes on a low flame. |
06:26 | Add little amount of water during cooking if required. |
06:31 | It will bring down the consistency of the porridge. |
06:34 | But make sure the consistency of the porridge should not be thin or watery. |
06:41 | The Ragi porridge is now ready. |
06:43 | This Ragi porridge provides various nutrients such as Protein |
06:48 | Calcium
Iron |
06:51 | Potassium
and Sulphur |
06:54 | The fourth recipe is Sorghum porridge. |
06:57 | For that, we will require two tablespoons of Sorghum powder |
07:02 | and to make the powder, soak the Sorghum in water for 7 to 8 hours. |
07:08 | After which put it in a strainer and rinse it thoroughly with water. |
07:14 | Let all the water drain out. |
07:16 | Now tie it in a clean cotton cloth and keep it aside till it sprouts. |
07:23 | Dry this sprouted Sorghum under the sunlight for a day or two. |
07:28 | Roast it on a low flame for 10 to 12 minutes. |
07:32 | Then grind it and make a powder of it. |
07:35 | We can store this powder for a week in an airtight container in a dry, cool place. |
07:42 | Take two tablespoons of this Sorghum powder in a bowl. |
07:46 | Add 4 to 5 teaspoons of boiled and cooled water |
07:50 | or other alternatives as mentioned earlier. |
07:53 | Mix well to avoid lump formation. |
07:56 | Now cook this mixture on a low flame for 4 to 6 minutes. |
08:02 | And the Sorghum porridge is ready. |
08:05 | Note that, the Sorghum porridge is rich in Protein |
08:09 | Phosphorus
Potassium |
08:11 | Magnesium |
08:13 | Selenium |
08:15 | Sulphur
and Iron |
08:17 | The fifth recipe is Spinach leaves puree. |
08:22 | To make Spinach leaves puree we require, |
08:25 | 2 cups of washed and trimmed Spinach leaves |
08:29 | and one teaspoon of ghee. |
08:32 | Procedure:
Heat 1 teaspoon of ghee in a pan. |
08:36 | Add washed and trimmed Spinach leaves. |
08:40 | Saute it for 5-7 minutes on a low flame. |
08:44 | Now, take out these sauted leaves on a plate |
08:48 | and make a puree of it using a stone grinder or a mixer. |
08:53 | Now our Spinach leaves puree is ready. |
08:57 | Spinach leaves are a source of Vitamin A |
09:00 | Folate |
09:02 | Vitamin C
Iron |
09:04 | Magnesium
and Calcium |
09:08 | One can use any locally available leafy vegetables to make such kind of puree. |
09:14 | For example;
Red Amaranth leaves |
09:17 | Drumstick leaves |
09:19 | Radish leaves |
09:21 | Fenugreek leaves
and Mustard leaves |
09:24 | This brings us to the end of this tutorial.
Thanks for joining |