Difference between revisions of "Health-and-Nutrition/C2/Calcium-rich-vegetarian-recipes/English"

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{|border=1
 
{|border=1
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|<center>Visual Cue</center>
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| <center>Time</center>
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|<center>Narration</center>
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| <center>Narration</center>
  
 
|-
 
|-
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|'''Title Slide:'''
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| 00:00
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+
| Welcome to the '''spoken tutorial''' on ''' calcium''' rich vegetarian recipes.
−
| Welcome to the '''spoken tutorial '''on''' calcium '''rich vegetarian recipes
+
  
 
|-
 
|-
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|Image: Collage of food sources of '''calcium'''
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| 00:07
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+
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Image: Collage of cooking techniques
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−
 
+
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Image: Collage of '''calcium-rich''' vegetarian recipes
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−
 
+
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Image: '''Calcium''' content of these recipes
+
−
 
+
−
 
+
 
| In this tutorial, we will learn about:
 
| In this tutorial, we will learn about:
  
−
1. Food sources of '''calcium'''  
+
|-
 +
| 00:10
 +
| Food sources of '''calcium'''  
  
−
2. Cooking techniques to enhance '''calcium''' absorption
+
|-
 +
| 00:13
 +
| Cooking techniques to enhance '''calcium''' absorption
  
−
3. Preparation of '''calcium '''rich vegetarian recipes  
+
|-
 +
| 00:17
 +
| Preparation of '''calcium ''' rich vegetarian recipes  
  
−
4. '''Calcium''' content of these recipes
+
|-
 +
| 00:21
 +
| '''Calcium''' content of these recipes
  
 +
|-
 +
| 00:25
 +
| '''Calcium ''' is the most abundant mineral in our body.
  
 
|-
 
|-
−
 
+
| 00:30
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| Image: '''Calcium''' in the body
+
| 99% of the body’s '''calcium''' is found in bones and teeth.
−
 
+
−
Image: '''Calcium''' in bones and teeth
+
−
 
+
−
Image: '''Calcium''' in blood
+
−
 
+
−
| '''Calcium '''is the most abundant mineral in our body.
+
−
 
+
−
99% of the body’s '''calcium''' is found in bones and teeth.
+
−
 
+
−
The remaining 1% is present in the blood.
+
  
 
|-
 
|-
−
| Image: Collage of role of '''calcium'''
+
| 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.
 
| The role of '''calcium''' in our body has been explained in another tutorial.
  
−
Please visit our website for these tutorials.
+
|-
 +
| 00:45
 +
| Please visit our website for these tutorials.
  
 
|-
 
|-
−
| Image: '''Calcium''' rich food at different age groups
+
| 00:49
 +
| Adequate intake of '''calcium''' through diet is necessary from an early age.
  
−
Image: Collage of dairy products
+
|-
 +
| 00:55
 +
| Dairy products are excellent sources of '''calcium'''.
  
−
Image: Collage of nuts and seeds
+
|-
 +
| 00:59
 +
| This includes milk,
  
−
Image: Collage of beans and leafy vegetables
+
|-
 +
| 01:01
 +
| curd,
  
−
|Adequate intake of '''calcium''' through diet is necessary from an early age.
+
paneer  '''(unsalted Indian cheese - Bracketed text is only for International languages)''',
  
−
Dairy products are excellent sources of '''calcium'''.
+
|-
 +
| 01:03
 +
| cheese
  
−
This includes milk, curd, paneer (unsalted Indian cheese), cheese and khoa (thickened whole milk).
+
and khoa '''(thickened whole milk – Bracketed text is only for International languages)'''.
  
−
'''Calcium''' is also present in some nuts, seeds, legumes and green leafy vegetables.
+
|-
 +
| 01:06
 +
| '''Calcium''' is also present in some nuts,  
  
 
|-
 
|-
−
| GIF: '''Calcium''' absorption in our body
+
| 01:09
 +
| seeds,
  
−
Image: Soaking
+
legumes
  
−
Image: Sprouting
+
|-
 +
| 01:11
 +
| and green leafy vegetables.
  
−
Image: Fermentation
+
|-
 +
| 01:14
 +
| Along with a '''calcium''' rich diet, '''calcium''' absorption by the body is also important.
  
−
Image: Boiling
+
|-
 +
| 01:21
 +
| '''Calcium''' absorption can be enhanced using soaking, sprouting and fermentation.
  
−
Image: Roasting
+
|-
−
 
+
| 00:29
−
Image: Sauteing
+
| Even boiling, roasting and other cooking techniques will help.
−
 
+
−
 
+
−
| Along with a '''calcium''' rich diet, '''calcium '''absorption by the body is also important.
+
−
 
+
−
'''Calcium''' absorption can be enhanced using soaking, sprouting and fermentation.
+
−
 
+
−
Even boiling, roasting and other cooking techniques will help.
+
  
 
|-
 
|-
−
| Image: A 200 milliliters cup
+
| 01:35
−
 
+
 
| Note that in all the recipes shown in this tutorial, 1 cup is 200 milliliters.
 
| Note that in all the recipes shown in this tutorial, 1 cup is 200 milliliters.
  
 
|-
 
|-
−
| Image: Finger millet dosa
+
| 01:42
−
 
+
 
| The first recipe is sprouted finger millet dosa.
 
| The first recipe is sprouted finger millet dosa.
  
 
|-
 
|-
−
|  
+
| 01:47
−
Image: Finger millet
+
−
 
+
−
Image: Split black gram
+
−
 
+
−
Image: Fenugreek seeds
+
−
 
+
−
Image: Flax seed powder
+
−
 
+
−
Image: Curd
+
−
 
+
−
Image: Salt
+
−
 
+
−
Image: Collage of oil and butter
+
−
 
+
−
 
+
 
| Ingredients required to prepare this recipe are:
 
| Ingredients required to prepare this recipe are:
  
−
1. ¼ cup or 30 grams of finger millet
+
|-
 +
| 01:50
 +
| ¼ cup or 30 grams of finger millet
  
−
2. ¼ cup or 30 grams of split black gram
+
|-
 +
| 01:55
 +
| ¼ cup or 30 grams of split black gram
  
−
3. ½ teaspoon fenugreek seeds
+
|-
 +
| 01:59
 +
| ½ teaspoon fenugreek seeds
  
−
4. ½ teaspoon roasted flax seed powder
+
|-
 +
| 02:02
 +
| ½ teaspoon roasted flax seed powder
  
−
5. 1 tablespoon curd
+
|-
 +
| 02:06
 +
| 1 tablespoon curd
  
−
6. Salt to taste
+
|-
 +
| 02:08
 +
| Salt to taste
  
−
7. 1 teaspoon oil or butter
+
|-
 +
| 02:10
 +
| 1 teaspoon oil or butter
  
 
|-
 
|-
−
|
+
| 02:14
−
Image: Soaking of finger millet
+
−
 
+
−
Image: Finger millet on a strainer
+
−
 
+
−
Image: Finger millet sprouts
+
−
 
+
−
 
+
−
 
+
 
| Procedure:
 
| Procedure:
−
 
 
Wash and soak finger millet overnight.
 
Wash and soak finger millet overnight.
  
−
Strain out excess water using a strainer.
+
|-
 +
| 02:19
 +
| Strain out excess water using a strainer.
  
−
Then, allow them to sprout.
+
|-
−
 
+
| 02:22
−
It may take approximately 2 days for them to sprout.
+
| Then, allow them to sprout.
  
 
|-
 
|-
−
| Image: Drying sprouted finger millet in sunlight|  
+
| 02:25
−
 
+
| It may take approximately 2 days for them to sprout.
−
Image: Dry roasting of finger millet
+
−
 
+
−
Image: Powdered finger millet using mixer
+
  
 +
|-
 +
| 02:29
 
| Once the finger millet sprouts, dry it in sunlight.
 
| Once the finger millet sprouts, dry it in sunlight.
  
−
If there isn't enough sunlight, you can even roast them on a pan without oil.
+
|-
−
 
+
| 02:33
−
Grind it to make a fine powder.
+
| If there isn't enough sunlight, you can even roast them on a pan without oil.
  
 
|-
 
|-
−
| Image: Soaked split green gram and fenugreek seeds
+
| 02:39
−
 
+
| Grind it to make a fine powder.
−
Image: Grinding of split black gram into a paste
+
−
 
+
−
Image: Adding finger millet powder into split green gram batter
+
−
 
+
−
Image: Mixed finger millet powder in split green gram batter
+
−
 
+
−
Image: Fermented dosa batter
+
−
 
+
−
Image: Curd and salt in batter
+
  
 +
|-
 +
| 02:41
 
| On the other hand, soak split black gram and fenugreek seeds for 3-4 hours.
 
| On the other hand, soak split black gram and fenugreek seeds for 3-4 hours.
  
−
Grind it by adding some water to make a smooth batter.
+
|-
 +
| 02:48
 +
| Grind it by adding some water to make a smooth batter.
  
−
Add finger millet powder, roasted flax seed powder and salt to the batter.
+
|-
 +
| 02:53
 +
| Add finger millet powder, roasted flax seed powder and salt to the batter.
  
−
Mix it well.
+
|-
 +
| 02:59
 +
| Mix it well.
  
 
Cover the batter and keep it overnight to ferment.
 
Cover the batter and keep it overnight to ferment.
  
−
Once the batter rises, add curd and little water to adjust the consistency.
+
|-
 +
| 03:05
 +
| Once the batter rises, add curd and little water to adjust the consistency.
  
 
|-
 
|-
−
|  
+
| 03:12
−
Image: Oil on the pan
+
| Take a pan and heat oil or ghee.
  
−
GIF: Spreading oil on pan
+
|-
 +
| 03:15
 +
| Spread oil all over the pan using half an onion.
  
−
Image: Spoonful of batter on pan
+
|-
 +
| 03:20
 +
| Drop a ladle of batter into the pan.
  
−
GIF: Spreading dosa batter on pan
+
|-
 +
| 03:23
 +
| Spread batter in a circular motion on the pan.
  
−
Image: Cooking of dosa on both sides
+
|-
 +
| 03:27
 +
| Cook the dosa on both sides on a low flame.
  
−
Image: Sprouted finger millet dosa
+
|-
 +
| 03:30
 +
| Sprouted finger millet dosa is ready.
  
−
|  
+
|-
−
Take a pan and heat oil or ghee.
+
| 03:33
−
 
+
| One serving of this recipe will give around 185 milligrams of '''calcium'''.
−
Spread oil all over the pan using half an onion.
+
−
 
+
−
Drop a ladle of batter into the pan.
+
−
 
+
−
Spread batter in a circular motion on the pan.
+
−
 
+
−
Cook the dosa on both sides on a low flame.
+
−
 
+
−
Sprouted finger millet dosa is ready.
+
  
 
|-
 
|-
−
| Image: '''Calcium''' content of finger millet dosa
+
| 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)'''.
−
Image: Finger millet dosa with buttermilk and sesame seed chutney powder
+
−
 
+
−
| One serving of this recipe will give around 185 milligrams of '''calcium.'''
+
−
 
+
−
You can have this dosa with buttermilk or sesame seed chutney powder (sauce or a dry base of spices/nuts/seeds/vegetables).
+
  
 
|-
 
|-
−
| Image: sesame seed chutney powder
+
| 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)'''.
−
| Let us now see how to make sesame seed chutney powder (sauce or a dry base of spices/nuts/seeds/vegetables).
+
  
 
|-
 
|-
−
| Image: Sesame seeds
+
| 03:50
−
 
+
−
Image: Split Bengal gram
+
−
 
+
−
Image: Dried red chili
+
−
 
+
−
Image: Fresh coconut pieces
+
−
 
+
−
Image: Garlic pods
+
−
 
+
−
Image: Tamarind
+
−
 
+
−
Image: Salt
+
−
 
+
 
| For this, you will need:
 
| For this, you will need:
 +
|-
 +
| 03:52
 +
| 2 tablespoons white sesame seeds
  
−
1. 2 tablespoons white sesame seeds
+
|-
 +
| 03:55
 +
| 1 tablespoon split Bengal gram
 +
 +
|-
 +
| 03:58
 +
| 1 dried red chili
  
−
2. 1 tablespoon split Bengal gram
+
|-
 +
| 04:00
 +
| 2 small pieces of fresh coconut
  
−
3. 1 dried red chili
+
|-
 +
| 04:03
 +
| 2-3 garlic pods
  
−
4. 2 small pieces of fresh coconut
+
|-
−
 
+
| 04:05
−
5. 2-3 garlic pods
+
| 1 lemon size tamarind
−
 
+
−
6. 1 lemon size tamarind
+
−
 
+
−
7. Salt to taste
+
  
 +
|-
 +
| 04:08
 +
| Salt to taste
  
 
|-
 
|-
−
| Image: Ingredients on the heated pan
+
| 04:10
−
 
+
−
Image: Roasting of ingredients
+
−
 
+
−
Image: Roasted ingredients in a plate
+
−
 
+
−
Image: Add salt and turmeric
+
−
 
+
−
Image: Stone grinder + mortar and pestle
+
−
 
+
−
 
+
−
Image: Sesame seed chutney powder
+
−
 
+
 
| Roast sesame seeds, split bengal gram, red chili, coconut and garlic in a pan.
 
| Roast sesame seeds, split bengal gram, red chili, coconut and garlic in a pan.
  
−
Keep stirring it continuously to avoid the sesame seeds from getting burnt.
+
|-
 +
| 04:18
 +
| Keep stirring it continuously to avoid the sesame seeds from getting burnt.
  
−
Next, remove them from the pan and allow it to cool.
+
|-
 +
| 04:24
 +
| Next, remove them from the pan and allow it to cool.
  
−
After cooling, add tamarind and salt.
+
|-
 +
| 04:29
 +
| After cooling, add tamarind and salt.
  
−
Then, grind it using a mixer or mortar and pestle.
+
|-
 +
| 04:33
 +
| Then, grind it using a mixer or mortar and pestle.
  
−
Sesame seed chutney powder is ready.
+
|-
 +
| 04:37
 +
| Sesame seed chutney powder is ready.
  
 
|-
 
|-
−
| Image: '''Calcium''' content of sesame seed chutney powder
+
| 04:40
 +
| ¼ cup of this chutney powder gives around 131 milligrams of '''calcium'''.
  
−
Image: Sesame seed chutney powder with meals
+
|-
−
 
+
| 04:47
−
| ¼ cup of this chutney powder gives around 131 milligrams of '''calcium.'''
+
| You can have it two to three times a day with your meals.
−
 
+
−
You can have it two to three times a day with your meals.
+
  
 
|-
 
|-
−
| Image: Collage of seeds
+
| 04:51
−
 
+
 
| Instead of white sesame seeds, you can use other seeds as well.
 
| Instead of white sesame seeds, you can use other seeds as well.
  
−
For example: black sesame seeds, flax seeds, poppy seeds or niger seeds.
+
|-
 +
| 04:56
 +
| For example: black sesame seeds, flax seeds, poppy seeds or niger seeds.
  
 
|-
 
|-
−
| Image: Horse gram and amaranth leaves curry
+
| 05:04
−
 
+
 
| Our third recipe is horse gram and amaranth leaves curry.
 
| Our third recipe is horse gram and amaranth leaves curry.
  
 
|-
 
|-
−
| Image: Horse gram
+
| 05:10
−
 
+
−
Image: Amaranth leaves
+
−
 
+
−
Image: Onion
+
−
 
+
−
Image: Tomato
+
−
 
+
 
| Ingredients required to make this recipe are:
 
| Ingredients required to make this recipe are:
  
−
1. ¼ cup horsegram
 
  
−
2. 50g or 1/4 bundle of amaranth leaves
+
|-
−
 
+
| 05:13
−
3. ½ onion
+
| ¼ cup horsegram
−
 
+
−
4. ½ tomatoe
+
|-
 +
| 05:16
 +
| 50g or 1/4 bundle of amaranth leaves
  
 +
|-
 +
| 05:20
 +
| ½ onion
 +
 +
|-
 +
| 05:22
 +
| ½ tomatoe
  
 
|-
 
|-
−
| Image: Cumin seeds
+
| 05:24
−
 
+
−
Image: Ginger garlic paste
+
−
 
+
−
Image: Turmeric powder
+
−
 
+
−
Image: Red chili powder
+
−
 
+
−
Image: Coriander powder
+
−
 
+
−
Image: Salt
+
−
 
+
 
| You will also need these spices:
 
| You will also need these spices:
−
 
+
−
1. 1 teaspoon cumin seeds
+
|-
−
 
+
| 05:26
−
2. ½ teaspoon ginger garlic paste
+
| 1 teaspoon cumin seeds
−
 
+
−
3. ½ teaspoon turmeric powder
+
|-
−
 
+
| 05:28
−
4. ½ teaspoon red chili powder
+
| ½ teaspoon ginger garlic paste
−
 
+
−
5. ½ teaspoon coriander powder
+
|-
−
 
+
| 05:31
−
6. Salt to taste
+
| ½ teaspoon turmeric powder
 +
 +
|-
 +
| 05:34
 +
| ½ teaspoon red chili powder
 +
 +
|-
 +
| 05:36
 +
| ½ teaspoon coriander powder
 +
 +
|-
 +
| 05:39
 +
| Salt to taste
  
 
|-
 
|-
−
| Image: Collage of oil and ghee
+
| 05:41
−
 
+
 
| You will also require 2 teaspoon oil or ghee.
 
| You will also require 2 teaspoon oil or ghee.
  
 
|-
 
|-
−
| Image: Soaked horse gram
+
| 05:45
−
 
+
−
Image: Horse gram in a strainer
+
−
 
+
−
Image: Sprouted horse gram
+
−
 
+
 
| Procedure:
 
| Procedure:
  
−
Soak horse gram overnight.
+
|-
 +
| 05:47
 +
| Soak horse gram overnight.
  
−
The next day, strain the excess water using a strainer.
+
|-
 +
| 05:49
 +
| The next day, strain the excess water using a strainer.
  
−
Keep the horse gram in a dry place away from heat until sprouts appear.
+
|-
 +
| 05:54
 +
|Keep the horse gram in a dry place away from heat until sprouts appear.
  
 
|-
 
|-
−
| Image: Horse gram in Pressure cooker
+
| 05:59
−
 
+
−
Image: Image: Adding water in pressure cooker
+
−
 
+
−
Image: Adding salt and turmeric powder in pressure cooker
+
−
 
+
−
Image: Pressure cooker on high flame
+
−
 
+
−
Image: Pressure cooker on low flame
+
−
 
+
−
Image: Opening pressure cooker
+
−
 
+
 
| Once the sprouts appear, boil them in a pressure cooker.
 
| Once the sprouts appear, boil them in a pressure cooker.
  
−
To boil, add ½ cup of water, salt and turmeric powder.
+
|-
 +
| 06:04
 +
| To boil, add ½ cup of water, salt and turmeric powder.
  
−
Pressure cook on high flame until one whistle.
+
|-
 +
| 06:09
 +
| Pressure cook on high flame until one whistle.
  
−
Then, cook on low flame for 10 minutes.
+
|-
 +
| 06:13
 +
| Then, cook on low flame for 10 minutes.
  
−
Let the pressure release from the cooker on its own and then open it.
+
|-
 +
| 06:17
 +
| Let the pressure release from the cooker on its own and then open it.
  
 
|-
 
|-
−
| Image: Oil in a pan
+
| 06:22
−
 
+
−
Image: Cumin seeds in a pan
+
−
 
+
−
Image: Ginger garlic paste and cumin seeds in pan
+
−
 
+
−
Image: Onions in pan
+
−
 
+
−
Image: Sauteed onions
+
−
 
+
−
Image: Spices in onion
+
−
 
+
−
Image: Adding of tomatoes
+
−
 
+
−
Image: Mixing of spices with onion and tomatoes
+
−
 
+
 
| Meanwhile, heat oil in a pan.
 
| Meanwhile, heat oil in a pan.
  
−
Add cumin seeds and ginger garlic paste
+
|-
 +
| 06:25
 +
| Add cumin seeds and ginger garlic paste
  
−
Then, add the chopped onions and saute it.
+
|-
 +
| 06:29
 +
| Then, add the chopped onions and saute it.
  
−
Add the rest of the spices and tomatoes.
+
|-
 +
| 06:33
 +
| Add the rest of the spices and tomatoes.
  
−
Mix well.
+
|-
 +
| 06:36
 +
| Mix well.
  
 
|-
 
|-
−
| Image: Adding of amaranth leaves in a pan
+
| 06:38
−
 
+
−
Image: Adding of horse gram in a pan
+
−
 
+
−
Image : Stirring
+
−
 
+
−
Image: Horsegram and amaranth leaves curry
+
−
 
+
 
| Add washed and chopped amaranth leaves and sprouted horse gram.
 
| Add washed and chopped amaranth leaves and sprouted horse gram.
  
−
Stir it and cook for 3-5 minutes on medium flame.
+
|-
 +
| 06:43
 +
| Stir it and cook for 3-5 minutes on medium flame.
  
−
Sprouted horse gram and amaranth leaves curry is ready.
+
|-
 +
| 06:48
 +
| Sprouted horse gram and amaranth leaves curry is ready.
  
 
|-
 
|-
−
|Image: '''Calcium''' content of horse gram and amaranth leaves curry
+
| 06:53
−
 
+
| One serving of this curry will give around 256 milligrams of '''calcium'''.
−
| One serving of this curry will give around 256 milligrams of '''calcium.'''
+
  
 
|-
 
|-
−
|Image: Horsegram
+
| 07:00
−
 
+
−
Image: Soybean
+
−
 
+
−
Image: Moth beans
+
−
 
+
−
Image: Amaranth leaves
+
−
 
+
−
Image: Drumstick leaves
+
−
 
+
−
Image: Fenugreek leaves
+
−
 
+
−
Image: Radish leaves
+
−
 
+
 
| If horsegram is not available, then you can use soybean or moth beans.
 
| If horsegram is not available, then you can use soybean or moth beans.
  
−
Instead of amaranth leaves, you can use other green leafy vegetables too.
+
|-
−
 
+
| 07:06
−
For example: drumstick leaves, fenugreek leaves or radish leaves.
+
| Instead of amaranth leaves, you can use other green leafy vegetables too.
  
 
|-
 
|-
−
| Image: Scrambled paneer
+
| 07:11
−
 
+
| For example: drumstick leaves, fenugreek leaves or radish leaves.
−
| Next recipe is scrambled paneer (unsalted indian cheese).
+
  
 
|-
 
|-
−
|Image: Paneer
+
| 07:17
−
 
+
| Next recipe is scrambled paneer '''(unsalted indian cheese – Bracketed text is only for International languages)'''.
−
Image: Onion
+
−
 
+
|-
−
Image: Tomato
+
| 07:21
−
 
+
−
Image: Green chili
+
−
 
+
−
Image: Cumin seeds
+
−
 
+
−
Image: Garam masala powder
+
−
 
+
−
Image: Turmeric powder
+
−
 
+
 
| To prepare scrambled paneer, you require:
 
| To prepare scrambled paneer, you require:
  
−
1. 80 grams or ½ cup of paneer
+
|-
 +
| 07:24
 +
| 80 grams or ½ cup of paneer
  
−
2. ½ onion
+
|-
−
 
+
| 07:27
−
3. ½ tomato
+
| ½ onion
−
 
+
−
4. 1 green chili
+
|-
−
 
+
| 07:29
−
5. ½ teaspoon cumin seeds
+
| ½ tomato
−
 
+
−
6. ½ teaspoon garam masala powder (powder of mixed spices)
+
|-
−
 
+
| 07:31
−
7. ½ teaspoon turmeric powder
+
| 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
  
 
|-
 
|-
−
| Image: Salt
+
| 07:42
−
 
+
−
Image: Coriander leaves
+
−
 
+
−
Image: Collage of oil, ghee and butter
+
−
 
+
 
| Take salt according to your taste.
 
| Take salt according to your taste.
  
−
A handful of coriander leaves will be required for garnishing.
+
|-
 +
| 07:45
 +
| A handful of coriander leaves will be required for garnishing.
  
−
The recipe can be prepared in 2 teaspoons of oil, ghee or butter.
+
|-
 +
| 07:50
 +
| The recipe can be prepared in 2 teaspoons of oil, ghee or butter.
  
 
|-
 
|-
−
| Image: Milk
+
| 07:57
−
 
+
−
Image: Boiling milk
+
−
 
+
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Image: Adding of lemon juice to the milk
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−
 
+
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Image: Stirring of milk
+
−
 
+
−
Image: Forming of curd
+
−
 
+
−
Image: Curd formation from milk
+
−
 
+
 
| If paneer is not available, you can make it from cow or buffalo’s milk.
 
| If paneer is not available, you can make it from cow or buffalo’s milk.
  
−
To prepare the paneer, boil 400 ml or 2 glasses of milk.
+
|-
 +
| 08:02
 +
| To prepare the paneer, boil 400 ml or 2 glasses of milk.
  
−
After the milk boils, switch off the flame and add one tablespoon of lemon juice or vinegar.
+
|-
 +
| 08:08
 +
| After the milk boils, switch off the flame and add one tablespoon of lemon juice or vinegar.
  
−
Stir it well until you see the milk starts to curdle.
+
|-
 +
| 08:15
 +
| Stir it well until you see the milk starts to curdle.
  
−
Keep it aside and let it cool.
+
|-
 +
| 08:20
 +
| Keep it aside and let it cool.
  
 
|-
 
|-
−
| Image: Strainer
+
| 08:23
−
 
+
−
Image: Collage of straining curd
+
−
 
+
−
Image: Tying of paneer on cloth
+
−
 
+
−
Image: Collected whey water
+
−
 
+
−
Image: Shaping paneer into a disc
+
−
 
+
−
Image: Refrigerated paneer
+
−
 
+
−
Image: Paneer
+
−
 
+
 
| Keep a cotton cloth or muslin cloth on a strainer and strain the curd.
 
| Keep a cotton cloth or muslin cloth on a strainer and strain the curd.
  
−
Gather up the corners of the cloth and squeeze out excess liquid from the paneer.
+
|-
 +
| 08:30
 +
| Gather up the corners of the cloth and squeeze out excess liquid from the paneer.
  
−
Keep a bowl underneath the strainer to collect the liquid.
+
|-
 +
| 08:36
 +
| Keep a bowl underneath the strainer to collect the liquid.
  
−
You can use this liquid to knead dough, make daals or cook vegetables.
+
|-
 +
| 08:40
 +
| You can use this liquid to knead dough, make daals or cook vegetables.
  
−
Press the paneer to make a round disc shape.
+
|-
 +
| 08:46
 +
| Press the paneer to make a round disc shape.
  
−
Refrigerate the paneer to set.
+
|-
 +
| 08:49
 +
| Refrigerate the paneer to set.
  
 
|-
 
|-
−
| Image: Oil in a pan
+
| 08:52
−
 
+
−
Image: Cumin seeds and onion in a pan
+
−
 
+
−
Image: Sauteed onions
+
−
 
+
−
Image: Onions, tomatoes, chili in a pan
+
−
 
+
−
Image: Turmeric powder in a pan
+
−
 
+
−
Image: Mixed sauteed ingredients
+
−
 
+
−
Image: Crumbled paneer
+
−
 
+
−
Image: Adding crumbled paneer to pan
+
−
 
+
−
Image: Paneer in a pan
+
−
 
+
 
| To prepare the scrambled paneer, heat oil or ghee or butter in a pan.
 
| To prepare the scrambled paneer, heat oil or ghee or butter in a pan.
  
−
Add cumin seeds and chopped onion.
+
|-
 +
| 08:59
 +
| Add cumin seeds and chopped onion.
  
−
Saute till the onions become light golden.
+
|-
 +
| 09:02
 +
| Saute till the onions become light golden.
  
−
Add chopped tomatoes, green chili, salt and spices.
+
|-
 +
| 09:06
 +
| Add chopped tomatoes, green chili, salt and spices.
  
−
Crumble the paneer and add in the pan.
+
|-
 +
| 09:11
 +
| Crumble the paneer and add in the pan.
  
−
Mix well.
+
|-
 +
| 09:15
 +
| Mix well.
  
−
Cook it for 2-3 minutes.
+
|-
 +
| 09:17
 +
| Cook it for 2-3 minutes.
  
 
|-
 
|-
−
| Image: Coriander leaves on scrambled paneer
+
| 09:19
−
 
+
−
Image: Scrambled paneer
+
−
 
+
 
| Garnish with coriander leaves.
 
| Garnish with coriander leaves.
  
−
Scrambled paneer is ready.
+
|-
 +
| 09:22
 +
| Scrambled paneer is ready.
  
 
|-
 
|-
−
| Image: '''Calcium''' content of scrambled paneer
+
| 09:26
−
 
+
 
| One serving of this recipe will give around 380 milligrams of '''calcium'''.
 
| One serving of this recipe will give around 380 milligrams of '''calcium'''.
  
 
|-
 
|-
−
| Image: Collage of '''calcium '''rich recipes
+
| 09:32
 +
| All these recipes are rich in '''calcium'''.
  
−
| All these recipes are rich in '''calcium.'''
+
|-
−
 
+
| 09:36
−
It is necessary to include '''calcium''' in our daily diet for our good health.
+
| It is necessary to include '''calcium''' in our daily diet for our good health.
  
 
|-
 
|-
−
| '''Acknowledgement Slide'''
+
| 09:42
−
 
+
| This brings us to the end of this tutorial.
−
| This brings us to the end of the tutorial.
+
  
−
Thanks for joining.
+
Thank you for joining
 
|-
 
|-
 
|}
 
|}

Revision as of 19:24, 3 April 2020

Time
Narration
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.
00:29 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, flax seeds, 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 tomatoe
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.
09:11 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 this tutorial.

Thank you for joining

Contributors and Content Editors

Bellatony911, Debosmita, Misbah

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