Difference between revisions of "Health-and-Nutrition/C2/Non-vegetarian-recipes-for-adolescents/English"

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** '''Folate '''and
 
** '''Folate '''and
 
** '''Vitamin B-12'''
 
** '''Vitamin B-12'''
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−
 
 
|-  
 
|-  
 
|Image: Adolescent girl eating
 
|Image: Adolescent girl eating
  
 
|
 
|
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*Importance of nutrition during adolescence has been explained in
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Importance of nutrition during adolescence has been explained in -
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**another tutorial of the same series
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* another tutorial of the same series
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+
−
 
+
 
|-  
 
|-  
 
|Image: Adolescent girls  
 
|Image: Adolescent girls  
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*Salt to taste
 
*Salt to taste
 
*2 teaspoon Oil or butter
 
*2 teaspoon Oil or butter
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−
 
 
|-  
 
|-  
 
|Image: Pan with oil
 
|Image: Pan with oil
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*Now, let the egg cook for 2 minutes on medium flame
 
*Now, let the egg cook for 2 minutes on medium flame
 
*Egg Spinach Burji is ready to be served
 
*Egg Spinach Burji is ready to be served
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−
 
 
|-  
 
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| Image: Mutton leg soup
 
| Image: Mutton leg soup
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|  
 
|  
 
*Wash and clean the mutton leg pieces thoroughly
 
*Wash and clean the mutton leg pieces thoroughly
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*Apply ½ teaspoon turmeric powder on the mutton leg pieces
+
*Apply half teaspoon turmeric powder on the mutton leg pieces
 
*Keep it aside for 15-20 minutes and wash it again
 
*Keep it aside for 15-20 minutes and wash it again
 
*This will remove any smell from the leg pieces
 
*This will remove any smell from the leg pieces
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**Chicken Liver and  
 
**Chicken Liver and  
 
**Chicken Heart  
 
**Chicken Heart  
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−
 
 
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|Image: Minced chicken with dill leaves
 
|Image: Minced chicken with dill leaves
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Image: minced chicken in cooking pot
 
Image: minced chicken in cooking pot
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*Mix well and add some salt  
 
*Mix well and add some salt  
 
*Next, add minced chicken and saute for 4-5 minutes
 
*Next, add minced chicken and saute for 4-5 minutes
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|Image: Water in the cooking pot
 
|Image: Water in the cooking pot
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|
 +
Procedure -
 +
 
*Roast the peanuts on a pan on medium flame
 
*Roast the peanuts on a pan on medium flame
 
*Stir them continuously to avoid burning
 
*Stir them continuously to avoid burning
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*'''Fat'''
 
*'''Fat'''
 
*'''Iron'''
 
*'''Iron'''
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|Image: Collage of nutrient functions
 
|Image: Collage of nutrient functions
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*Secondly,'''iron''' present in non-vegetarian food is easily absorbed  
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*Secondly, '''Iron''' present in non-vegetarian food is easily absorbed  
 
*'''Iron''' requirements are higher in female adolescents
 
*'''Iron''' requirements are higher in female adolescents
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**Because of menstrual blood loss
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** because of menstrual blood loss
  
 
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|-

Latest revision as of 08:16, 9 August 2019

Visual Cue
Narration


Title Slide: Welcome to the Spoken Tutorial on Non-vegetarian recipes for adolescents
Learning Objectives:

Image: 10 and 19 year old Adolescents

Image: Adolescent surrounded with food sources

In this tutorial we will learn about:
  • What is adolescence?
  • Nutritional requirements during adolescence
Image: Collage of Non-vegetarian recipes

Image: Egg Spinach Bhurji

Image: Mutton Leg soup

Image: Mutton Liver and Lungs curry

Image: Minced Chicken with Dill leaves

Image: Fish Curry

  • Preparation of non-vegetarian recipes such as:
    • Egg Spinach bhurji
    • Mutton leg soup
    • Mutton Liver and Lungs curry
    • Minced Chicken with Dill leaves and
    • Fish curry
Image: Transition during adolescents

Image: A 10-year-old and a 19 year old girl

Let us first understand what is adolescence?
  • Adolescence is the transition from childhood to adulthood
  • 10 to 19 year old individuals are considered as adolescents
Image: Adolescent girls fire and muscle symbol


  • During this period the requirements of energy and Proteins are high
Image: Increase in height and weight

Image: Development of breasts

Image: Brain development

Image: Adolescent with friends

Why?

Because, during this period there are:

  • Physical
  • Sexual
  • Mental and
  • Social developmental changes
Image: Adolescent girls with Fire symbol with 2200-2400 and Arm muscles with 40-55
  • An adolescent female requires-:
    • 2000-2400 calories and
    • 40-55 grams of protein per day
Image: Collage of nutrient functions
  • Adequate amount of other micronutrients are also essential
  • Such as:
    • Iron
    • Calcium
    • Magnesium
    • Zinc
    • Folate and
    • Vitamin B-12
Image: Adolescent girl eating

Importance of nutrition during adolescence has been explained in -

  • another tutorial of the same series
Image: Adolescent girls After learning all that is important during Adolescence;

We will start with the preparation of recipes

Image: Egg Spinach Burji First recipe is Egg Spinach Bhurji
Image: Egg

Image: Spinach

Image: Onion

Image: Green chilli

You will need:
  • 1 Egg
  • ½ cup Spinach
  • 1 small sized Onion
  • 1 green Chilli
Image: Ginger garlic paste

Image: Turmeric

Image: Salt

Image: Oil

  • ½ teaspoon Ginger Garlic paste
  • ½ teaspoon Turmeric
  • Salt to taste
  • 2 teaspoon Oil or butter
Image: Pan with oil

Image: Ginger garlic paste, chopped onion and green chilli on pan

Image: Translucent onion

Image: Onion with turmeric in pan

Image: Spinach and onions on pan

Procedure:
  • Heat oil or butter in a pan
  • Add ginger-garlic paste, green chilli and chopped onions
  • Saute the onions for 2 minutes
  • Now add turmeric powder and the chopped spinach
Video: Cracking of egg on pan

Video: Sauteing of the bhurji

Image: Egg palak bhurji

  • Crack the egg into the pan
  • Mix all the ingredients well
  • Now, let the egg cook for 2 minutes on medium flame
  • Egg Spinach Burji is ready to be served
Image: Mutton leg soup Next is Mutton leg soup:
Image: Mutton leg

Image: Onion

Image: Ginger garlic paste

Image: Whole mixed spices

You will need:
  • 200 grams or 1 whole Mutton leg
  • ½ medium sized Onion
  • ½ teaspoon Ginger Garlic paste
  • ½ teaspoon mixed whole spices
Image: Turmeric powder

Image: Salt

Image: Bengal gram flour

  • 1 teaspoon Turmeric powder
  • Salt to taste
  • 1 teaspoon Bengal Gram flour
Image: Washed Mutton leg pieces

Image: Mutton leg covered with turmeric powder

GIF: Clock showing 15-20 minutes

Image: Washed Mutton leg piece again

  • Wash and clean the mutton leg pieces thoroughly
  • Apply half teaspoon turmeric powder on the mutton leg pieces
  • Keep it aside for 15-20 minutes and wash it again
  • This will remove any smell from the leg pieces
Image: Mutton legs and onion in pressure cooker

Image: Spices, ginger garlic paste and salt in the cooker

Image: Water in the pressure cooker

Image: Cooker on high flame

Image: Cooker on low flame

GIF: Clock showing 15-20 minutes

  • In a pressure cooker put the mutton leg pieces and chopped onions
  • Add whole spices, ginger garlic paste, turmeric powder, and salt
  • Add 1 cup of water and cover the pressure cooker
  • Cook it on high flame until one whistle
  • Then lower the flame and cook for 15-20 minutes
Image: Mutton leg soup in open pressure cooker

Image: bengal gram flour paste

Image: Adding paste to the soup in cooker

Image: Mutton leg soup boiling

Image: Mutton leg soup

  • Allow the pressure from the cooker to release by itself and only then open it
  • Simultaneously, while leg pieces are being cooked in the cooker
    • mix bengal gram flour with two tablespoon water to make a thin paste
  • Add the paste to the soup and stir it well
  • Bring the soup to boil and keep it on slow flame for 2 minutes
  • Mutton leg soup is ready
Image: Mutton liver and lung curry Next recipe is Mutton Liver and Lungs curry
Image: Mutton liver and lungs

Image: Onion

Image: Tomato

You will require:
  • 100 gm Mutton Liver and Lungs
  • 1 medium sized Onion
  • 1 medium sized Tomato
Image: Ginger garlic paste

Image: 1 tablespoon curd

Image: Turmeric powder

Image: Garam masala powder

Image: Salt

Image: Oil

  • 1 teaspoon Ginger Garlic paste
  • 1 tablespoon Curd
  • ¼ teaspoon Turmeric powder
  • 1 teaspoon Garam masala powder
  • Salt to taste
  • 2 teaspoon Oil or Ghee
Image: Washed and cleaned lungs and liver

Image: Oil in a pressure cooker

Image: Sliced onions in pressure cooker

Image: Slight golden sauteed onions

Image: Onion and tomatoes in pressure cooker

Image: Sauteed onions and tomatoes

Image: Mutton lungs and liver in the cooker

Image: Spices in the cooker

Image: Addition of curd in cooker

Image: Mixed spices and lungs and liver

  • Wash the mutton lungs and liver in water thoroughly
  • Heat oil in a pressure cooker
  • Add chopped onion and saute till it becomes light golden in colour
  • Then add chopped tomatoes and ginger-garlic paste and saute it
  • Now, add the lungs and liver to it
  • Add the spices, curd and mix well
  • Saute it for 5 minutes
Image: Water in liver and lung curry

Image: Pressure cooker

GIF: Clock showing 15-20 minutes

Image: Mutton lungs and liver curry

Image: Roti

  • Add 1 cup of water and cover the pressure cooker
  • Cook it on medium flame for 15 minutes
  • Mutton liver and lung curry is ready and can be served with
    • Pearl millet roti or
    • Sorghum roti

Image: Chicken liver and heart

  • If Mutton Lungs and Liver is not available, you can also use:
    • Chicken Liver and
    • Chicken Heart
Image: Minced chicken with dill leaves The fourth recipe is Minced Chicken with dill leaves
Image: Minced chicken

Image: dill leaves

Image: onion

Image: tomato

Image: ginger garlic paste

Take:
  • 100 gm minced Chicken
  • 1 cup Dill leaves
  • ½ medium sized Onion
  • ½ medium sized Tomato
  • 1 teaspoon Ginger Garlic paste
Image: red chilli powder

Image: turmeric powder

Image: garam masala powder

Image: Coriander powder

Image: Salt

Image: Oil

  • ½ teaspoon red Chilli powder
  • ½ teaspoon Turmeric powder
  • 1 teaspoon Garam masala powder
  • ¼ teaspoon Coriander powder
  • Salt to taste
  • 1 teaspoon Oil or Ghee
Image: Oil in iron pot

Image: Onion, ginger garlic paste saute

Image: Sauteed onions

Image: Tomatoes and spices in cooking pot

Image: Sauteed onions and tomatoes with spices

Image: minced chicken in cooking pot

  • Heat oil in a cooking pot
  • Add onions and ginger-garlic paste
  • Now saute till onions turn light golden
  • Add tomatoes, red chilly powder, turmeric powder and coriander powder
  • Mix well and add some salt
  • Next, add minced chicken and saute for 4-5 minutes
Image: Water in the cooking pot

Image: Covered vessel

GIF: Clock showing 5 minutes

Image: dill leaves in cooking pot

Image: Mixed minced chicken and dill leaves

Image: Minced chicken with dill leaves in a bowl

  • Pour half cup water and cover the pot
  • Cook on low flame for 5 minutes
  • Add chopped fresh dill leaves
  • Mix well and cook it on medium flame for 5 minutes
  • Minced chicken with dill leaves is ready
Image: Fish Gravy

Image: Two pieces of fish

Image: Fish

Image: Onion

Image: Tomato

Image: Peanuts

Image: Coconut pieces

The last recipe is Fish curry

Take:

  • 100 gm or 2 pieces of Rohu
  • 1 small Onion
  • 1 small Tomato
  • 1 tablespoon Peanuts
  • 3-4 pieces of Coconut
Image: Cumin seeds

Image: Coriander powder

Image: Red chilli powder

Image: Turmeric powder

Image: Salt

Image: Oil

  • 1 teaspoon Cumin seeds
  • ½ teaspoon Coriander powder
  • ½ teaspoon Red chilli powder
  • ¼ teaspoon Turmeric powder
  • Salt to taste
  • 2 teaspoon Oil or Ghee
Image: Collage of different fish Note that this recipe can be prepared with any locally available fish of your area
Image: Peanuts on pan

Video: Roasting of peanuts on pan

Image: Cooling of peanuts

Video: Rubbing of peanuts between palms

Image: Separated outer cover

Procedure -

  • Roast the peanuts on a pan on medium flame
  • Stir them continuously to avoid burning
  • Then keep them aside to cool
  • Rub the peanuts between your palms to remove the outer cover
Image: Onion, tomatoes, peanuts, cumin seeds and coconut in a grinder

Image: Paste in mixer

Image: Oil in a cooking pot

Image: Paste in the cooking pot

Image: Spices in the paste

Video: Sauteing of paste

Image: Sauteed paste

  • Grind onion, tomato, peanuts, cumin seeds and coconut into a paste
  • Heat oil in a cooking pot and add the paste
  • Add red chilli powder, turmeric powder, coriander powder and salt
  • Saute it for 2-3 minutes
Image: Fish pieces in the vessel

Image: Water in the curry

Image: Boiling water

Image: Chopped coriander leaves to garnish

Image: Fish gravy in a bowl

  • Now add the fish pieces and 1 cup of water.
  • Bring it to a boil
  • Cover the vessel and cook it on a low flame for 5 minutes
  • You can add chopped coriander leaves on top for garnishing
  • Fish curry is ready
Image: Collage of nutrient functions All of these recipes are good source of nutrients such as:
  • Protein
  • Fat
  • Iron
Image: Collage of nutrient functions
  • Vitamin B-12
  • Zinc
  • Magnesium and
  • Folate
Image: Collage of non-vegetarian recipes


Let us look at the health benefits of these recipes
Collage of Non-vegetarian food sources
  • Firstly, chicken, fish, eggs, mutton are all excellent sources of
    • complete Protein
GIF: Stomach having non-veg food sources and fast absorption of Iron

Image: Girl with abdominal pain and uterus blood loss

  • Secondly, Iron present in non-vegetarian food is easily absorbed
  • Iron requirements are higher in female adolescents
    • because of menstrual blood loss
Image: Tired girl

Image: Pale yellowish skin

GIF: Girl getting attacked by viruses and bacteria

Image: Red blood cell and muscle growth

  • Low Iron levels can cause
    • fatigue
    • pale skin and
    • increased risk to infections
  • Iron is required for growth in lean muscle mass and blood cell volume
Image: Collage of Fatty fishes

Image: fat droplets

Image: Brain development and eyes collage

  • Third, fish like Mackerel, Salmon, Tuna, Cod, Herring and Sardines
    • are good sources of Omega 3 fatty acids
  • Omega 3 fatty acids is needed for brain and visual development
Image: Non-vegetarian food, milk and milk products
  • Interestingly, only non-vegetarian food, milk and milk products contain Vitamin B-12
Image: Red blood cells

Image: Brain

Image: Fetus development

  • Vitamin B-12 is required for:
    • red blood cell formation
    • energy production
    • neurological functioning
  • It also helps in healthy development of fetus during pregnancy
Image: Meat and eggs collage

Image: growth in adolescents

Image: An adolescent girl studying

Image: development of breasts in adolescent girls

  • Also, Meat and Eggs are good sources of Zinc
  • Zinc is essential during adolescence for:
    • growth
    • cognition and
    • sexual maturation
Image: Adolescent girl surrounded by healthy food

Image: Collage of vegetarian and non-vegetarian food sources while editing

  • Therefore, it is of utmost importance to have a well balanced meal
  • A combination of different non-vegetarian and vegetarian food
    • Should be included in our diet
Acknowledgment Slide: This brings us to the end of the tutorial on Non-vegetarian recipes for adolescents

Thank you for watching

Contributors and Content Editors

Bellatony911, Misbah

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