Difference between revisions of "Health-and-Nutrition/C2/Vegetarian-recipes-for-lactating-mothers/English"
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|Image: Lactation | |Image: Lactation | ||
− | Image : Mixed sprouts chilla | + | Collage: Vegetarian recipes |
+ | |||
+ | Image: Mixed sprouts chilla | ||
Image: Garlic flaxseed chutney | Image: Garlic flaxseed chutney | ||
Line 35: | Line 37: | ||
Image: Lactation | Image: Lactation | ||
− | Image : Growing infant | + | Image: Growing infant |
Image: Healthy mother | Image: Healthy mother | ||
Line 41: | Line 43: | ||
|During lactation, a mother requires additional amount of nutrition - | |During lactation, a mother requires additional amount of nutrition - | ||
* for milk production | * for milk production | ||
− | * to provide enough nutrients for the growing infant | + | * to provide enough nutrients for the growing infant and |
* to maintain mother’s own health | * to maintain mother’s own health | ||
Line 74: | Line 76: | ||
Because, Iodine helps - | Because, Iodine helps - | ||
− | *in the making of thyroid hormones | + | *in the making of thyroid hormones and |
*growth and neurological development of infant | *growth and neurological development of infant | ||
Line 85: | Line 87: | ||
|- | |- | ||
− | |Image: Healthy bones | + | |Image: Women sun bathing |
+ | |||
+ | Image: Healthy bones | ||
Image: Calcium absorption | Image: Calcium absorption | ||
− | Image: | + | Image: Sun |
Image: Clock showing minutes | Image: Clock showing minutes | ||
Line 103: | Line 107: | ||
|- | |- | ||
− | |Collage: Vegetables | + | |Image: Women eating |
+ | |||
+ | Collage: Vegetables | ||
Image: Immunity | Image: Immunity | ||
− | Image: | + | Gif: Immunity |
+ | |||
+ | Image: Women with vegetables | ||
| After essential nutrients, we will now discuss about mother’s diet. | | After essential nutrients, we will now discuss about mother’s diet. | ||
Line 117: | Line 125: | ||
|- | |- | ||
− | |Image: Caspsicum | + | |Collage: Vegetables |
+ | |||
+ | Image: Caspsicum | ||
Image: Spinach | Image: Spinach | ||
Line 127: | Line 137: | ||
Image: Amaranth | Image: Amaranth | ||
− | Image: Pumpkin | + | | Although all types of vegetables should be eaten, over here we will discuss a few only such as - |
+ | * Capsicum | ||
+ | * Spinach | ||
+ | * Cabbage | ||
+ | * Cauliflower | ||
+ | * Amaranth | ||
+ | |||
+ | |- | ||
+ | |Image: Pumpkin | ||
Image: Carrot | Image: Carrot | ||
Line 135: | Line 153: | ||
Image: Brinjal | Image: Brinjal | ||
− | | | + | | |
− | + | ||
− | + | ||
− | + | ||
− | + | ||
− | + | ||
* Pumpkin | * Pumpkin | ||
* Carrot | * Carrot | ||
Line 151: | Line 164: | ||
Collage: Milk extraction and galactogogues | Collage: Milk extraction and galactogogues | ||
− | Image : Mother eating | + | Image: Mother eating |
Image: Garlic | Image: Garlic | ||
Line 159: | Line 172: | ||
Image: Fennel | Image: Fennel | ||
− | Image : | + | Image : Garden cress seeds |
|Besides vegetables, we will learn about '''Galactogogues''' - | |Besides vegetables, we will learn about '''Galactogogues''' - | ||
Line 172: | Line 185: | ||
|- | |- | ||
− | |Image : Drumstick leaves | + | |Image: Drumstick leaves |
Image: Dill leaves | Image: Dill leaves | ||
Line 188: | Line 201: | ||
Image: Boiled and cooled water | Image: Boiled and cooled water | ||
− | | Other than vegetables and '''Galactogogues''' - | + | |Other than vegetables and '''Galactogogues''' - |
*Mother should drink 2-3 litres of water daily | *Mother should drink 2-3 litres of water daily | ||
Line 215: | Line 228: | ||
| To make this chilla, we will need - | | To make this chilla, we will need - | ||
− | *1 cup | + | *1 cup Mixed sprouts of bengal gram, green gram and moth beans |
− | * | + | *3 green Chillies |
− | *3 cloves of | + | *3 cloves of Garlic |
− | *½ | + | *½ Onion |
|- | |- | ||
Line 240: | Line 253: | ||
| | | | ||
− | *½ teaspoon | + | *½ teaspoon Curry leaves powder |
*1 teaspoon Garden cress seeds powder | *1 teaspoon Garden cress seeds powder | ||
− | *2 teaspoons of | + | *2 teaspoons of Ghee |
|- | |- | ||
Line 262: | Line 275: | ||
|- | |- | ||
− | |Image: Whole dals | + | | Image: Whole dals |
Image: Soaked whole dals | Image: Soaked whole dals | ||
Line 270: | Line 283: | ||
Image: Dals tied in a cloth | Image: Dals tied in a cloth | ||
− | Image : Sprouts | + | Image: Sprouts |
|To make sprouts - | |To make sprouts - | ||
Line 297: | Line 310: | ||
Image: Final paste | Image: Final paste | ||
− | | After the sprouts are ready | + | |After the sprouts are ready |
*Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer | *Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer | ||
Line 325: | Line 338: | ||
|- | |- | ||
− | |Image: Black eyed beans | + | |Image: Whole dals |
+ | |||
+ | Image: Black eyed beans | ||
Image: White chickpeas | Image: White chickpeas | ||
Line 395: | Line 410: | ||
| | | | ||
− | *5 | + | *5 Garlic cloves |
− | *4 | + | *4 Red chillies |
*5 to 6 pieces of soaked Tamarind | *5 to 6 pieces of soaked Tamarind | ||
− | * | + | *Salt to taste |
− | *½ teaspoon | + | *½ teaspoon Oil/Ghee |
|- | |- | ||
Line 505: | Line 520: | ||
*¼ cup Fenugreek leaves chopped | *¼ cup Fenugreek leaves chopped | ||
*1 tablespoon Coriander leaves | *1 tablespoon Coriander leaves | ||
− | *1 teaspoon | + | *1 teaspoon Red chilli powder |
*Salt to taste | *Salt to taste | ||
Line 518: | Line 533: | ||
| | | | ||
− | *1 teaspoon | + | *1 teaspoon Seeds powder, you can use a combination of sesame or flax seeds |
− | *1 tablespoon | + | *1 tablespoon Lemon juice |
− | *1 teaspoon | + | *1 teaspoon Garlic paste |
− | *4 spoons | + | *4 spoons Oil |
|- | |- | ||
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*Iron | *Iron | ||
*'''Folate''' | *'''Folate''' | ||
− | *Good fats | + | *Good fats and |
*'''Potassium ''' | *'''Potassium ''' | ||
Line 602: | Line 617: | ||
To prepare this, we need - | To prepare this, we need - | ||
*½ cup Pearl millet flour | *½ cup Pearl millet flour | ||
− | *1 small | + | *1 small Onion |
*½ cup Amaranth leaves | *½ cup Amaranth leaves | ||
*½ teaspoon Turmeric powder | *½ teaspoon Turmeric powder | ||
Line 617: | Line 632: | ||
*Salt as per taste | *Salt as per taste | ||
*¼ teaspoon Drumstick leaves powder | *¼ teaspoon Drumstick leaves powder | ||
− | *1 teaspoon | + | *1 teaspoon Red chilli powder |
|- | |- | ||
Line 734: | Line 749: | ||
To prepare this, we need - | To prepare this, we need - | ||
*1 cup sprouted Fenugreek seeds | *1 cup sprouted Fenugreek seeds | ||
− | *1 medium | + | *1 medium Onion |
*1 Tomato | *1 Tomato | ||
− | * | + | *Salt to taste |
|- | |- | ||
Line 754: | Line 769: | ||
*1 teaspoon Lemon juice | *1 teaspoon Lemon juice | ||
*1 teaspoon Mustard and Cumin | *1 teaspoon Mustard and Cumin | ||
− | *1 teaspoon | + | *1 teaspoon Oil |
|- | |- | ||
|Image: Soaked methi | |Image: Soaked methi | ||
− | Image: | + | Image: Drained methi |
Image: Methi tied in a cloth | Image: Methi tied in a cloth | ||
Line 831: | Line 846: | ||
*'''Omega 3''' | *'''Omega 3''' | ||
− | + | Fenugreek sprouts are excellent '''galactogogues''' | |
|- | |- |
Revision as of 15:06, 10 August 2019
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Title slide | Welcome to Spoken tutorial on Vegetarian recipes for Lactating mothers. |
Image: Lactation
Collage: Vegetarian recipes Image: Mixed sprouts chilla Image: Garlic flaxseed chutney Image: Peanut spinach fenugreek tikki Image: Pearl millet amaranth leaves muthia Image: Fenugreek sprouts curry |
In this tutorial, we will learn about:
|
Image: Lactating mother
Image: Lactation Image: Growing infant Image: Healthy mother |
During lactation, a mother requires additional amount of nutrition -
|
Collage: Immunity, eyes
Collage: Wound healing, Rbc, nerve signal Collage: Heart health, brain development Collage: Brain development, dna synthesis, nervous system |
Essential nutrients required during lactation are -
|
Image: Iodine
Image: Vitamin D Image: Thyroid Image: Nervous system |
Additionally-
Because, Iodine helps -
|
Image: Salt | Hence it is recommended -
To include iodized salt daily to prevent iodine deficiency |
Image: Women sun bathing
Image: Healthy bones Image: Calcium absorption Image: Sun Image: Clock showing minutes |
Similarly, Vitamin D is essential for -
The best way to obtain vitamin D is - exposure to sunlight between 11.00am to 3.00pm for 15 to 20 minutes. |
Image: Women eating
Collage: Vegetables Image: Immunity Gif: Immunity Image: Women with vegetables |
After essential nutrients, we will now discuss about mother’s diet.
It is highly recommended to include different vegetables daily -
|
Collage: Vegetables
Image: Caspsicum Image: Spinach Image: Cabbage Image: Cauliflower Image: Amaranth |
Although all types of vegetables should be eaten, over here we will discuss a few only such as -
|
Image: Pumpkin
Image: Carrot Image: Fenugreek leaves Image: Brinjal |
|
Collage: Galactogogues
Collage: Milk extraction and galactogogues Image: Mother eating Image: Garlic Image: Methi leaves and seeds Image: Fennel Image : Garden cress seeds |
Besides vegetables, we will learn about Galactogogues -
Mother can get it from diet by including -
|
Image: Drumstick leaves
Image: Dill leaves Image: Carom seeds |
|
Image: Mother drinking water
Image: Boiled and cooled water |
Other than vegetables and Galactogogues -
|
Image: Lactating mother
Image: Vegetarian recipes Image: Mixed sprouts chilla |
After learning all that is important for lactating mother, we will start with the preparation of recipes.
The first recipe is - Mixed sprouts chilla |
Image: Mixed sprouts
Image: Chilli Image: Garlic Image: Onion |
To make this chilla, we will need -
|
Image: Gram flour
Image: Curd Image: Salt |
|
Image: Curry leaves powder
Image: Garden cress seeds Image: Ghee |
|
Video: Roasting garden cress seeds
Image: Seeds in jar Image: Powder Image: Powder in cup |
To prepare garden cress seeds powder:
|
Image: Whole dals
Image: Soaked whole dals Image: Drain Whole dal Image: Dals tied in a cloth Image: Sprouts |
To make sprouts -
Please note - Moth beans may take longer time to germinate compared to green gram and bengal gram So, plan your recipe accordingly |
Image: Ingredients in jar
Image: Paste Image: Gram Flour Image: Paste with spices Image: Final paste |
After the sprouts are ready
|
Image: Pan with ghee
Video: Spreading cheela Image: Cheela on pan Image: Cooking cheela Image: Sprouts cheela |
After all this preparation is done -
|
Image: Whole dals
Image: Black eyed beans Image: White chickpeas Image: Horse gram Image: Soyabean Image: Whole lentil Image: Kidney beans |
In case, the pulses mentioned in this recipe are not available then you may use -
Please note: Duration of sprouting depends upon the type of the pulse and weather conditions |
Collage: Muscle, dna, healthy mother and baby
Collage: Reduce constipation, heart health Collage: Heart health Collage : Dna, cell growth, brain health Collage: Nerve and muscle function, healthy immune system, bones Collage: Immune system, cell growth, wound healing |
This recipe is rich in -
|
Image: Flax seed chutney
Image: Flax seeds Image: Sesame seeds |
The second recipe is garlic, flax seed and sesame chutney
To prepare it, we need
|
Image: Garlic
Image: Red chilli Image: Soaked tamarind Image: Salt Image: Oil |
|
Video: Roasting flax seeds
Video: Roasting sesame seeds Video: Oil in pan Video: Frying garlic and red chilli Image: Ingredients in jar Image: Ground paste Image: Adding water Image:Final chutney |
|
Image: Coconut
Image: Peanuts Image: Black sesame seeds Image: Pumpkin seeds Image: Sunflower seeds |
In case sesame seeds are not available you can also use one or a combination of the following :
|
Image: Heart health
Collage: Bones,teeth,nerve signals Collage : Dna, cell growth, brain health Collage: Muscle, dna, healthy mother and baby, repair tissue Collage: Reduce constipation, heart health Collage: Immune system, cell growth, wound healing |
This recipe is rich in -
|
Image: Peanut tikki
Image: Peanut powder Image: Gram flour Image: Wheat flour |
The third recipe which we will learn to make is -
Peanut, spinach and fenugreek cutlet. To prepare the cutlets, we need -
|
Image: Palak
Image: Fenugreek leaves Image: Coriander Image: Red chilli powder Image: Salt |
|
Image: Seeds powder
Image: Flax seeds, sesame seeds Image: Lemon Image: Oil |
|
Video: Roast peanuts
Video: Rubbing peanuts Image: Peanut powder |
To make peanut powder-
|
Image: Ingredients in bowl
Image: Adding water Image: Dough Image: Divided dough Image: Tikki Image: Pan with ghee Image: Frying tikki Image: Final tikki |
|
Image: lemon pickle or amla chutney |
|
Collage: Muscle, dna, healthy mother and baby, repair tissue
Collage: Haemoglobin, brain development, immune function Collage : Dna, cell growth, brain health Image: Reduce risk of heart disease Collage: nerve signals, muscle contractions |
This cutlet recipe is rich in -
|
Image: Pearl millet muthiya
Image:Pearl millet flour Image: Onion Image: Amaranth leaves Image: Turmeric powder |
The 4th recipe is Pearl millet and amaranth muthia
To prepare this, we need -
|
Image: Salt Image: Drumstick leaves powder Image: Red chilli powder |
|
Image: Oil Image: Mustard seeds Image: Sesame seeds Image: Oil |
|
Image: Bowl with flour Image: Spices Image: Mix well Image: Adding water Image: Oil Image: Shaping into cylindrical roll |
|
Image: Steam roll in steamer |
|
Image: Cool the rolls
Image: Heat oil in pan Image: Mustard Image: Cumin Image: Sesame Image: Muthiya pieces Image: Saute Image:Final muthiya |
|
Image: Jowar flour
Image: Ragi flour |
In case pearl millet is not available, you can also use
|
Collage: Dna, healthy mother, growth, brain development
Collage: bones, teeth Collage : Dna, cell growth, brain health Collage: Haemoglobin, brain development, immune function Collage: Reduce constipation, heart health Collage: eyes, immunity Collage: nerve signals, muscle contractions |
This recipe is rich in -
|
Image: Fenugreek curry
Image: Sprouted fenugreek seeds Image: Onion Image: Tomato Image: Salt |
The last recipe we will see is sprouted Fenugreek seeds curry.
To prepare this, we need -
|
Image: Chilli powder
Image: Turmeric powder Image: Lemon juice Image: Mustard and cumin seeds Image: Oil |
|
Image: Soaked methi
Image: Drained methi Image: Methi tied in a cloth |
To make Fenugreek seed sprouts:
|
Image: Pan with oil
Image: Mustard and cumin Image: Onion Image: Translucent onion Image: Tomato Image: Tomato cooked |
To make the recipe:
|
Image: Spices
Image: Fenugreek sprouts Image: Water Image: Close and cook Image: Add lemon juice Image: Final curry |
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Collage: Growth, Dna, Healthy women
Collage: Reduce constipation and heart health Collage: Bones,teeth,nerve signals Collage: Teeth, bones Collage: Haemoglobin, brain development, immune function Image: Heart health |
This recipe is rich in -
Fenugreek sprouts are excellent galactogogues |
Image: Milk production
Image: Baby development Image: Healthy mother |
All the recipes in this tutorial are rich in nutrients which are required for -
|
Acknowledgment slide | This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers.
Thanks for joining |