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

Welcome to the spoken tutorial on calcium rich non-vegetarian recipes.

In this tutorial, we will learn about few calcium rich non-vegetarian recipes.

Image: Calcium in bones

Image: Calcium in teeth

Image: Calcium in blood

Image: Collage of role of Calcium in our body

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.

The role of calcium in our body has been explained in another tutorial.

Please visit our website for these tutorials.

Image: Collage of calcium rich non-vegetarian food

It is necessary to take good amount of calcium through diet.

Calcium is found in some non-vegetarian food.

For example: prawns, lobsters, bombay duck, dried shrimp and dried bony fishes.

Image: Collage of green leafy vegetables and legumes

Other sources of calcium are milk, milk products, nuts and seeds.

Calcium is also present in green leafy vegetables and some legumes.

Let us see some calcium rich non-vegetarian recipes.

Image: Onion

Image: Tomato

Image: Garlic pods

Image: Tamarind pieces

Image: Curry leaves

To prepare this recipe, we need:

1. 20 grams or 3 tablespoons of dried shrimp

2. ½ onion

3. ½ tomato

4. 3-4 garlic pods

5. 1 lemon sized tamarind

6. One sprig of curry leaves

Image: Red chilli powder

Image: Coriander powder

Image: Mustard seeds

The spices needed for this recipe are:

1. ¼ teaspoon turmeric powder

2. ½ teaspoon red chilli powder

3. ½ teaspoon coriander powder

4. ½ teaspoon mustard seeds

Image: Salt

You will need 2 teaspoons of oil or ghee and salt according to taste.

Image: Oil in pan

Image: Mustard seeds crackling

Image: Mustard seeds, curry leaves and garlic in a pan

Image: Sauteed onions

Procedure:

Soak the dried shrimp in water for 15 minutes.

Meanwhile, heat the oil in a vessel and add mustard seeds.

As they start to crackle, add curry leaves and chopped garlic.

Then, add chopped onions.

Saute the mixture until it becomes light golden.

Image: Spices in the pan

Image: Sauteed and mixed spices

Image: Adding of water in the pan

Image: Dried shrimp on a strainer

Image: Dried shrimp in the pan

Image: Covered pan

Next, add the tomatoes and spices.

Mix it well.

Add half cup of water.

Let it cook for 2-3 minutes.

Strain the dried shrimp in a sieve for few minutes.

Add this to the mixture in the pan.

Cover and cook on low flame for 5-6 minutes.

Dried shrimp curry is ready.

One serving of this recipe gives around 876 milligrams of calcium.

Our next recipe is Bombay duck fish curry.

Image: Onion

Image: Garlic pods

Image: Green chillies

Image: Cumin seeds

For this, you need:

1. 150 grams of Bombay duck fish

2. 1/2 onion

3. 2-3 garlic pods

4. 1-2 green chillies

5. 1 teaspoon cumin seeds

Image: Coconut piece

Image: Coriander leaves

Image: Turmeric

Image: Salt

Image:Oil or ghee

Image: Lemon

You also need:

1. 2-3 kokum or dry mango pieces or tamarind

2. ¼ fresh coconut

3. Handful of coriander leaves

4. ½ teaspoon turmeric powder

5. Salt to taste

6. 2 teaspoon oil or ghee

7. ½ lemon for marination

Image: Fish marinated with lemon water and salt

Procedure:

Clean and wash the fish pieces thoroughly.

Marinate the fish pieces with salt and lemon juice.

Keep it aside for 15-30 minutes.

Image: Coconut pieces in a grinder

Image: Straining the coconut mixture

Image: Squeezing of coconut residue using hands

Let us see how to prepare the coconut milk.

Grind coconut pieces with ½ cup of lukewarm water.

Strain the coconut mixture in a sieve.

Collect the coconut milk in a bowl.

Squeeze the coconut residues with clean hands to extract maximum milk.

Image: Add water to coconut residue

Image: Coconut residue on a strainer

Image: Coconut milk

Put back the coconut residue in the mixer.

Add ½ cup of lukewarm water and grind it again.

Strain it.

Collect the coconut milk for the second time.

Repeat the procedure one more time.

Keep the collected coconut milk aside.

Do not throw away the coconut residue.

I will tell you what to do with it later.

Image: Paste

Next, grind onion, chilli, cumin seeds, garlic and coriander leaves.

Add a little water to make a thick paste.

Image: Paste in cooking pot

Image: Sauteing the paste

Image: Turmeric powder, curry leaves and kokum in the pan

Image: Spices in the paste

Image: Mixing of the spices in the paste

Image: Adding water to the curry

Add the paste to it.

Saute it for 2-3 minutes.

Add curry leaves, kokum and turmeric powder.

Mix well.

Add half cup of water.

Image: Covered pan

Image: Adding coconut milk to the curry

Image: Fish curry cooking

Image: Fish curry

Cover the pan and cook on low flame for 7-10 minutes.

Add the prepared coconut milk to the curry and stir it.

Cook for 2 minutes and switch off the flame.

Bombay duck fish curry is ready.

One serving of this curry gives around 280 milligrams of calcium.

Image: Collage of fish

If Bombay duck is not available then you can use any of the following:

1. Tengra fish

2. Seer fish

3. Indian herring fish

4. Indian jew fish

Image: Roasting coconut residue

Image: Storing the coconut residue

Image: Roasted coconut shreds in curry

Image: Roasted coconut shred in cheela batter

Image: Roasted coconut powder in dry chutneys

Image: Adding roasted coconut powder in kneaded flour

Image: Roasted coconut residue in a glass bottle

Let me tell you about the coconut residue which we had saved earlier.

You can roast it and store it.

This roasted coconut flakes can be added in curries or cheela batter.

It can even be used to make dry chutney powder with nuts and seeds.

It can be added to the flour of rotis and parathas.

Adding the roasted coconut enhances the fiber content and flavour.

Our third recipe is prawn curry.

Image: Onion

Image: Tomato

Image: Sesame seeds

Image: Curry leaves

For this recipe, take the following ingredients:

1. 80 grams of prawns

2. ½ medium sized onion

3. ½ medium sized tomato

4. teaspoons of sesame seeds

5. Few curry leaves

Image: Turmeric powder

Image: Coriander powder

Image: Garam masala powder

Spices required for this recipe are:

1. ½ teaspoon red chilli powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon coriander powder

4. ½ teaspoon garam masala powder (powder of a few mixed spices)

Image: Salt

Image: Oil and Ghee

You will need ½ lemon, salt according to taste and 2 teaspoon oil or ghee.

Video: Removing of black thread

Image: Marinated prawns with salt and lemon

Procedure:

Clean and wash the prawns properly.

Make a slit on the back side of prawns.

Now, pull out the black thread from it.

This black thread has to be removed from the other side also, if found.

Marinate the prawns with salt and some lemon juice.

Keep it aside for 15-30 minutes.

Next, dry roast the sesame seeds in a pan on medium heat.

Let it cool.

Keep 1 teaspoon of sesame seeds aside for garnishing.

Image: paste

Grind the onions, tomatoes and 2 teaspoon roasted sesame seeds in a mixer.

Make a thick paste.

Image: Curry leaves in oil

Image: paste in vessel

Image: Sauteeing of the paste

Image: Adding of spices in the paste

Image: Mixing and sauteing of paste

Image: Adding water to the paste

Add curry leaves and the paste.

Saute this mixture well for 2-3 minutes.

Then, add the spices and mix well.

Add half cup of water and cook for five minutes.

Image: Mixing prawns in the paste

Image: Covered pan

Image: Garnishing with sesame seeds

Image: Prawn curry

Next, add the prawns and mix well.

Cover the pan and cook on low flame for 10 minutes.

Garnish with 1 teaspoon of roasted sesame seeds.

Prawn curry is ready.

One serving of prawn curry gives around 250 milligrams of calcium.

Image: Lobsters

The next recipe is dried fish powder.

Image: Collage of dried fish

You will need 15 grams or about 1/4th cup of dried fish.

Examples of some calcium rich dried fishes are as follows:

1. ribbon fish

2. kingfish

3. tengra fish, etc.

Image: Garlic pods

Image: Tamarind

Image: Cumin seeds and salt

Other ingredients required to make the powder are:

1. 1-2 red chilli

2. 3-4 garlic pods

3. 1 lemon sized tamarind

4. 1 teaspoon cumin seeds

5. Salt to taste

Image: Dry fish in a bowl

Image: Ingredients in a grinder

Image Chutney powder

Image: Dry fish powder

Dry roast the dried fish pieces on medium flame for 2 minutes.

Keep it aside to cool.

Grind the roasted dried fish and the rest of the ingredients in a grinder.

Dried fish powder is ready.

You can have this powder 2 to 3 times a day with your meals.

Quarter bowl of dry fish powder contains 208 milligrams of calcium.

Image: Collage of folate function

Image: Collage of zinc function

Image: Collage of phosphorus function

Image: Collage of iron function

Image: Collage of omega 3 fatty acids function

All these recipes are also a good source of the following nutrients:

1. Protein

2. Zinc

3. Folate

4. Phosphorus

5. Iron

6. Omega 3 fatty acids

Thank you for joining.