Difference between revisions of "Health-and-Nutrition/C2/Vegetarian-recipes-for-lactating-mothers/English-timed"
From Script | Spoken-Tutorial
PoojaMoolya (Talk | contribs) (Created page with "{|border=1 | <center>Time</center> |<center>Narration</center> |- | 00:01 | Welcome to '''Spoken tutorial '''on Vegetarian recipes for Lactating mothers. |- |00:06 | In this...") |
Sandhya.np14 (Talk | contribs) |
||
| Line 346: | Line 346: | ||
|- | |- | ||
|05:54 | |05:54 | ||
| − | | | + | |First, roast sesame and flax seeds separately |
| − | + | ||
Allow the seeds to cool | Allow the seeds to cool | ||
| Line 358: | Line 357: | ||
|06:07 | |06:07 | ||
| After cooling, mix this with the seeds. | | After cooling, mix this with the seeds. | ||
| − | + | Add tamarind and salt to it. | |
|- | |- | ||
Revision as of 16:15, 30 August 2019
| |
|
| 00:01 | Welcome to Spoken tutorial on Vegetarian recipes for Lactating mothers. |
| 00:06 | In this tutorial, we will learn about: Importance of nutrition during lactation |
| 00:12 | Preparation of vegetarian recipes such as - Mixed sprouts chilla |
| 00:18 | Garlic, Flaxseed and Sesame chutney |
| 00:21 | Peanut, Spinach and Fenugreek cutlet |
| 00:24 | Pearl millet and Amaranth leaves muthia |
| 00:27 | Sprouted Fenugreek seeds curry |
| 00:30 | During lactation, a mother requires additional amount of nutrition - for milk production |
| 00:38 | To provide enough nutrients for the growing infant and to maintain mother’s own health |
| 00:44 | Essential nutrients required during lactation are -
Protein |
| 00:50 | Vitamins, Minerals |
| 00:53 | Omega 3 fatty acids and Choline |
| 00:57 | Additionally- Sufficient Iodine and Vitamin D intake is also essential. |
| 01:03 | Because, Iodine helps in the making of thyroid hormones and
growth and neurological development of infant |
| 01:13 | Hence it is recommended -
To include iodized salt daily to prevent iodine deficiency |
| 01:20 | Similarly, Vitamin D is essential for healthy bones and
Calcium absorption |
| 01:28 | The best way to obtain vitamin D is exposure to sunlight between 11.00am to 3.00pm for 15 to 20 minutes. |
| 01:40 | After essential nutrients, we will now discuss about mother’s diet. |
| 01:44 | It is highly recommended to include different vegetables daily |
| 01:49 | Vegetables contain essential nutrients that help in building immunity |
| 01:55 | They are also good sources of antioxidants and They reduce the risk of diseases |
| 02:02 | Although all types of vegetables should be eaten, over here we will discuss a few only such as - |
| 02:10 | Capsicum
Spinach |
| 02:13 | Cabbage
Cauliflower |
| 02:15 | Amaranth
Pumpkin |
| 02:17 | Carrot
Fenugreek leaves and Brinjal |
| 02:22 | Besides vegetables, we will learn about Galactogogues - |
| 02:27 | Galactogogues are substances that help in milk production |
| 02:32 | Mother can get it from diet by including
Garlic Fenugreek seeds and leaves |
| 02:37 | Fennel seeds
Garden cress seeds |
| 02:40 | Drumstick leaves
Dill leaves and Carom seeds |
| 02:45 | Other than vegetables and Galactogogues -
Mother should drink 2-3 litres of water daily |
| 02:52 | She should have a glass of boiled and cooled water before every feed |
| 02:58 | After learning all that is important for lactating mother we will start with the preparation of recipes.
The first recipe is - Mixed sprouts chilla |
| 03:10 | To make this chilla, we will need - 1 cup Mixed sprouts of bengal gram, green gram and moth beans |
| 03:18 | 3 green Chillies
3 cloves of Garlic |
| 03:22 | ½ Onion
½ cup Gram flour |
| 03:26 | 1 tablespoon curd
Salt to taste |
| 03:29 | ½ teaspoon Curry leaves powder |
| 03:32 | 1 teaspoon Garden cress seeds powder
2 teaspoons of Ghee |
| 03:37 | To prepare garden cress seeds powder:
Roast 1 tablespoon of seeds on low to medium heat till they change color |
| 03:46 | Allow the seeds to cool |
| 03:48 | Now, grind them into a powder on a stone grinder or a mixer |
| 03:53 | To make sprouts - Soak Green gram, Bengal gram and moth beans overnight separately |
| 04:00 | Drain it in the morning and tie them in a clean muslin cloth |
| 04:05 | Leave them in a warm place to germinate for 2 days |
| 04:09 | Please note - Moth beans may take longer time to germinate compared to green gram and bengal gram. |
| 04:17 | So, plan your recipe accordingly |
| 04:20 | After the sprouts are ready
Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer |
| 04:30 | Now add gram flour and water and mix it well |
| 04:34 | To this mixture add chopped onion, salt, curry leaves powder and garden cress seeds powder |
| 04:42 | After all this preparation is done -
Heat 1 teaspoon ghee in a pan |
| 04:48 | Pour the mixture and spread it |
| 04:50 | Cook the chilla on medium heat, until both sides are cooked |
| 04:54 | The mixed sprouts chilla is ready |
| 04:57 | In case, the pulses mentioned in this recipe are not available then you may use - |
| 05:04 | Black eyed beans
Chickpeas |
| 05:07 | Horse gram
Soyabean |
| 05:10 | Whole red lentil and
Kidney beans |
| 05:13 | Please note:
Duration of sprouting depends upon the type of the pulse and weather conditions |
|
05:20 |
This recipe is rich in -
Protein Fibre |
| 05:25 | Omega 3 fatty acids
Folate |
| 05:28 | Magnesium
Zinc |
| 05:31 | The second recipe is garlic, flax seed and sesame chutney |
| 05:36 | To prepare it, we need
3 tablespoons of Flaxseed |
| 05:40 | 3 tablespoons of Sesame seeds |
| 05:43 | 5 Garlic cloves
4 Red chillies |
| 05:46 | 5 to 6 pieces of soaked Tamarind
Salt to taste |
| 05:51 | ½ teaspoon Oil/Ghee |
| 05:54 | First, roast sesame and flax seeds separately
Allow the seeds to cool |
| 06:00 | Next, heat ½ teaspoon oil in a pan and fry garlic and red chilli for 2 minutes |
| 06:07 | After cooling, mix this with the seeds.
Add tamarind and salt to it. |
| 06:13 | Make a paste on a stone grinder or a mixer by adding water
Chutney is ready |
| 06:20 | In case sesame seeds are not available you can also use one or a combination of the following : |
| 06:28 | Shredded coconut
Peanuts |
| 06:31 | Black sesame seeds
Pumpkin seeds Sunflower seeds |
| 06:36 | This recipe is rich in -Omega 3 fatty acids
Calcium |
| 06:41 | Folate
Protein |
| 06:43 | Fibre
Zinc |
| 06:46 | The third recipe which we will learn to make is -
Peanut, spinach and fenugreek cutlet. |
| 06:53 | To prepare the cutlets, we need -
½ cup peanut powder 2 tablespoons Gram flour 2 tablespoons wheat flour |
| 07:02 | ½ cup Spinach chopped
¼ cup Fenugreek leaves chopped |
| 07:07 | 1 tablespoon Coriander leaves
1 teaspoon Red chilli powder Salt to taste |
| 07:13 | 1 teaspoon Seeds powder, you can use a combination of sesame or flax seeds |
| 07:19 | 1 tablespoon Lemon juice |
| 07:21 | 1 teaspoon Garlic paste
4 spoons Oil |
| 07:26 | To make peanut powder-
Roast ½ cup peanuts in a pan till they change color and aroma released |
| 07:33 | Allow them to cool
Then rub them in between your palms to remove the outer covering |
| 07:40 | Grind them on a stone grinder or a mixer to a fine powder |
| 07:44 | Now add peanut powder and all the other ingredients in a bowl
Using little water make a dough out of it |
| 07:53 | Divide the dough into 4 portions and shape it into cutlets
Heat a tava, add some oil |
| 08:00 | Cook each cutlet on it, till they turn golden brown on both sides
Peanut cutlets are ready |
| 08:07 | You can eat these cutlets with lemon pickle or gooseberry chutney |
| 08:12 | The Vitamin C present in lemon will help in absorption of Iron present in the cutlets |
| 08:19 | This cutlet recipe is rich in -
Protein Iron |
| 08:24 | Folate
Good fats and Potassium |
| 08:28 | The 4th recipe is Pearl millet and amaranth muthia |
| 08:33 | To prepare this, we need -
½ cup Pearl millet flour 1 small Onion |
| 08:39 | ½ cup Amaranth leaves
½ teaspoon Turmeric powder |
| 08:44 | Salt as per taste
¼ teaspoon Drumstick leaves powder |
| 08:49 | 1 teaspoon Red chilli powder |
| 08:52 | ½ spoon mustard seeds
½ spoon cumin seeds |
| 08:57 | 2 teaspoon sesame seeds
1 teaspoon oil |
| 09:01 | In a bowl take the flour, onion and amaranth leaves |
| 09:06 | Now add turmeric powder, lemon juice and drumstick leaves powder
Mix them well |
| 09:12 | knead a dough out of it by adding water little by little |
| 09:17 | Apply a little oil on your hands and divide dough into small portions |
| 09:23 | Shape the portions into cylindrical rolls |
| 09:27 | steam the rolls in a steamer for 10-15 minutes on low to medium heat |
| 09:33 | Let the rolls cool and then cut them in circular pieces |
| 09:38 | Now heat 1 teaspoon oil in a pan |
| 09:41 | Add mustard seeds,sesame seeds and cumin seeds
Once they crackle add the muthiya pieces |
| 09:49 | Saute the pieces till crisp |
| 09:52 | The Pearl millet and Amaranth leaves muthia is ready |
| 09:55 | In case pearl millet is not available, you can also use
Sorghum flour or Finger millet flour |
| 10:03 | This recipe is rich in -
Protein |
| 10:06 | Phosphorous
Folate |
| 10:09 | Iron
Fibre |
| 10:11 | Beta carotene and
Potassium |
| 10:15 | The last recipe we will see is sprouted Fenugreek seeds curry. |
| 10:20 | To prepare this, we need - 1 cup sprouted Fenugreek seeds
1 medium Onion |
| 10:27 | 1 Tomato
Salt to taste |
| 10:29 | 1 teaspoon Chilli powder
½ teaspoon Turmeric powder |
| 01:34 | 1 teaspoon Lemon juice
1 teaspoon Mustard and Cumin |
| 10:39 | 1 teaspoon Oil |
| 10:41 | To make Fenugreek seed sprouts: Soak fenugreek seeds in water overnight |
| 10:46 | Drain the water and tie it in a clean muslin cloth
Set aside for 2 or 3 days till they sprout |
| 10:53 | To make the recipe: In a pan, heat some oil |
| 10:57 | Add mustard and cumin seeds and let it splutter |
| 11:01 | To this, add onion and fry till it changes color |
| 11:05 | Now add the tomatoes and cook till they turn soft
|
| 11:09 | Next, add the spices and cook for 2 minutes |
| 11:12 | To this, add fenugreek sprouts and 2 tablespoons water |
| 11:17 | Mix well and close and cook for 6-8 min |
| 11:21 | Turn off the heat and add lemon juice |
| 11:24 | The sprouted Fenugreek seeds curry is ready |
| 11:28 | This recipe is rich in -
Protein Fibre |
| 11:32 | Phosphorus
Calcium |
| 11:35 | Iron and
Omega 3 Fatty acid |
| 11:38 | Fenugreek sprouts are excellent galactogogues |
| 11:42 | All the recipes in this tutorial are rich in nutrients which are required for -
Milk production |
| 11:49 | Growth and development of the baby and
Keeping the mother healthy |
| 11:54 | This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers.
Thanks for joining |
