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

Image: Collage of folate rich vegetarian recipes

1. Food sources rich in folate.

2. Preparation of a few non - vegetarian recipes.

Image: Folate symbol

Folate is one of the important B vitamins.

Image: Cell growth and repair

Image: Folate symbol and healthy pregnancy

Image: Prevention of neural tube defects

Image: Defect in brain and spinal cord

Let us see a few examples.

Folate is essential for cell growth and repair.

It is also needed for a healthy pregnancy.

Folate helps in the prevention of Neural tube defects in babies.

Neural tube defects are the birth defects of the brain and spinal cord.

Please visit our website for more details.

Image: Collage of beans and pulses

Image: Green leafy vegetables

Image: Collage of fish and sea foods

Image: Collage of pomfret, bombay duck, salmon and mackerel

Image: Collage of prawns, crabs, lobsters, clams and fish eggs

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in folate.

Among non-vegetarian foods, fish and sea foods are excellent sources.

For example: pomfret, bombay duck, salmon, mackerel, etc.

Prawns, crabs, lobsters, clams and fish eggs are also included.

Even eggs, chicken or mutton liver are good sources of folate.

Image: Stuffed egg omelette

The first recipe is stuffed egg omelette.

Image: Spinach

Image: Onion

Image: Milk

Image: Green chilies

Image: Black pepper powder

Image: Cumin seeds

1. 2 eggs

2. Handful or 50 grams of spinach

3. ½ onion

4. 2 tablespoons of milk

5. 2 green chilies

6. ¼ teaspoon black pepper powder

7. ½ teaspoon cumin seeds

Image: Oil ,ghee and butter

Image: Oil and cumin seeds in the pan

Image: Sauteing onions

Image: Collage of Adding green chilly and spinach

Image: Sprinkling salt (thumbnail)

Image: Saute for 2 mins (clock gif)

Image: Keeping aside

Wash and chop the spinach leaves finely.

Heat oil in a pan and add cumin seeds.

Once they crackle, add sliced onions and sauté it.

When the onions turn light pink, add green chilies and chopped spinach.

Sprinkle some salt on it.

Sauté it for 1 to 2 minutes on medium flame and then keep it aside.

Image: Adding salt and black pepper

Image: Adding milk into it

Image: Beaten eggs

Add salt and black pepper powder.

Next, add milk into it.

Beat the eggs with the help of a spoon or a fork.

Image: Spreading omelette on the pan

Image: Cooking and flipping the omelette

Image: Spinach mix on omelette

Image: Folding the omelette

Image: Stuffed omelette

Pour the beaten eggs on the pan.

Cook for a minute and flip the omelette.

Place the prepared spinach mixture on one half of the omlette.

Fold the omelette on to the other half.

Stuffed egg omelette is ready.

Image: Amaranth leaves and agathi leaves

For example, amaranth leaves and agathi leaves.

Image: Mackerel

I will be making this recipe with pomfret.

Image: Lemon juice

Image: Roasted bengal gram flour

Image: Ginger garlic paste

Image: Cumin powder

Image: Red chilli powder

Image: Garam masala powder

1. 2 tablespoons of curd

2. 1 tablespoon of lemon juice

3. 1 teaspoon roasted Bengal gram flour

4. ½ teaspoon ginger garlic paste

5. ½ teaspoon cumin seeds powder

6. ½ teaspoon red chili powder

7. ½ teaspoon garam masala powder

Image: Oil, ghee and butter

Image: Collage of making slits on fish

Image: Curd in bowl

Image: Adding spices in curd

Image: Mixing the Spices

Image: Applying spices on fish

First wash and clean the fish thoroughly.

Make slits on its body.

Next, take curd in a bowl.

Add all the ingredients in it, except the fish and oil.

Mix it well.

Apply the prepared paste on the fish and keep it for about an hour.

Image: Cooking fish on the pan

Image: Cooking fish on both sides

Image: fish

Place the fish pieces on the pan and let it cook on low flame on both sides.

You can even bake or steam the fish.

Fish fry is ready.

Image: Curd

Image: Onion

Image: Tomato

Image: Capsicum

Image: Ginger garlic paste

Image: Coriander leaves

1. 60 grams or 1 chicken liver

2. 1 tablespoon of curd

3. 1 small onion

4. ½ tomato

5. ½ capsicum

6. ½ teaspoon ginger garlic paste

7. 5 grams or handful of washed coriander leaves

Image: Coriander powder

Image: garam masala powder

Image: Red chill powder

1. ½ teaspoon cumin seeds powder

2. ½ teaspoon coriander powder

3. ½ teaspoon garam masala powder

4. ½ teaspoon red chilli powder

Image: Salt to taste

Image: Half Lemon

For garnishing, you will require juice of half a lemon.

Image: Chicken liver in medium size pieces

Image: Ginger garlic paste and curd on chicken liver

Image: Adding spices

Image: chicken liver mixed with spices

Wash the chicken liver and cut into medium size pieces.

Apply ginger garlic paste and curd on it.

Add salt, black pepper powder and rest of the spices.

Mix everything well and keep it for about an hour.

Image: Sautéing onions

Image: Adding tomatoes and capsicum

Image: Adding chicken liver pieces

Image: Mixing everything well

Image: Adding water

Image: Adding water and cooking on low flame

Sauté chopped onions in it until they turn light golden.

Then add chopped tomato and capsicum.

Add the chicken liver and mix everything well.

To it add half cup of water.

Cover and cook on low flame for 5 to 7 minutes.

Image: Garnishing it with coriander leaves

Image: Chicken liver masala dry

Chicken liver masala dry is ready.

Image: Fresh coconut

Image: Onion

Image: Tomato

Image: Ginger garlic paste

Image: Curry leaves

Image: Mustard seeds

1. 50 grams of prawns

2. ½ fresh coconut

3. 1 small onion

4. 1 small tomato

5. ½ teaspoon ginger garlic paste

6. 1 sprig of curry leaves

7. ½ teaspoon mustard seeds

Image: Cumin seed powder

Image: Turmeric powder

Image: Coriander powder

1. ½ teaspoon red chili powder

2. ½ teaspoon cumin seeds powder

3. ½ teaspoon turmeric powder

4. ½ teaspoon coriander powder

Image: Oil and ghee

Image: Coriander leaves

1. 1 tablespoon of lemon juice and

2. 5 grams or handful of washed coriander leaves

Image: Prawns without head and tail

GIF: Cleaning prawns

First clean and wash the prawns properly.

Remove the head and tail of the prawns.

Use a knife to carefully make a small slit along the back of the prawn.

Then pull out the vein with the tip of the knife or your fingers and discard it.

Do this on the other side as well.

GIF: Clock showing 15 to 30 minutes

Keep it aside for 15 to 30 minutes.

Image: Straining the coconut milk

Image: Coconut milk in a bowl

Image: Squeezing the coconut residue

Grind coconut pieces with ½ cup of lukewarm water.

Strain the grounded coconut in a sieve.

Then, collect the coconut milk in a bowl.

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

Image: Grinding with half cup of water

Image: Straining coconut milk

Image: Collage of procedure of removing coconut milk

Image: Coconut milk in a bowl

Add ½ cup of lukewarm water and grind it again.

Strain it and collect the coconut milk for the second time.

Repeat the procedure one more time.

Keep the collected coconut milk aside for later use.

Image: Sautéing onions

Image: Adding ginger garlic paste, tomato and salt

Image: Adding spices

Image: Mixing well

Image: Adding prawns

Image: Adding coconut milk

Image: Cooking on low flame

Once they splutter, add chopped onion and sauté it for 2 to 3 minutes.

Next add ginger garlic paste, chopped tomato, salt and all the spices.

Mix everything well and cook for a few minutes until the tomatoes become soft.

Then add prawns into it.

Add the extracted coconut milk and cook on low flame for 2 minutes.

Image: Prawn curry

Prawn curry is ready.

Image: Collage of functions of nutrients

Image: Collage of functions of nutrients

Image: Collage of folate rich food

For example, protein, iron, vitamin B12, choline and omega 3 fatty acid.

It also contains zinc, phosphorus, vitamin D and calcium.

Please include folate rich food in your diet for good health.

Thanks for joining.