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| Cooking techniques to enhance '''calcium''' absorption
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| Preparation of '''calcium''' rich vegetarian recipes  
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| Preparation of '''calcium''' rich vegetarian recipes.
  
 
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| '''Calcium''' content of these recipes
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| ¼ cup or 30 grams of finger millet
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| ¼ cup or 30 grams of finger millet.
  
 
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| ¼ cup or 30 grams of split black gram
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| ¼ cup or 30 grams of split black gram.
  
 
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| ½ teaspoon fenugreek seeds
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| ½ teaspoon fenugreek seeds.
  
 
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| ½ teaspoon roasted flax seed powder
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| ½ teaspoon roasted flax seed powder.
  
 
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| 1 tablespoon curd
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| 1 tablespoon curd.
  
 
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| Salt to taste
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| Salt to taste.
  
 
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| 1 teaspoon oil or butter
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| 1 teaspoon oil or butter.
  
 
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| 1 tablespoon split Bengal gram
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| 1 dried red chili
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| 2 small pieces of fresh coconut
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| 2-3 garlic pods
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| 2-3 garlic pods.
  
 
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| 1 lemon size tamarind
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| 1 lemon size tamarind.
  
 
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| Salt to taste
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| Salt to taste.
  
 
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| ¼ cup horsegram
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| 50g or 1/4 bundle of amaranth leaves
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| 50g or 1/4 bundle of amaranth leaves.
  
 
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| ½ onion
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| ½ tomato
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| 1 teaspoon cumin seeds
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| ½ teaspoon ginger garlic paste
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| ½ teaspoon ginger garlic paste.
 
   
 
   
 
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| ½ teaspoon turmeric powder
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| ½ teaspoon turmeric powder.
 
   
 
   
 
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| ½ teaspoon red chili powder
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| ½ teaspoon red chili powder.
 
   
 
   
 
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| ½ teaspoon coriander powder
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| Salt to taste
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| 80 grams or ½ cup of paneer
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| ½ onion
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| ½ tomato
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| 1 green chili
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| This brings us to the end of this tutorial.
 
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Thank you for joining
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Revision as of 16:04, 26 March 2021

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.
01:29 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,
04:59 flax seeds,
05:01 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 tomato.
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

Debosmita

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