Health-and-Nutrition/C2/Calcium-rich-vegetarian-recipes/English
| Title Slide: | Welcome to the spoken tutorial on calcium rich vegetarian recipes |
| Image: Collage of sources of Calcium
Image: Collage of Calcium-rich vegetarian recipes |
In this tutorial, we will learn about:
1. Food sources of calcium 2. Cooking techniques to enhance calcium absorption 3. Preparation of calcium rich vegetarian recipes
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| Image: Calcium in bones and teeth
Image: Calcium in blood |
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. |
| Image: Collage of role of calcium | The role of calcium in our body has been explained in another tutorial.
Please visit our website for these tutorials. |
| Image: Calcium rich food at different age groups
Image: Collage of dairy products Image: Collage of nuts, seeds, beans, leafy vegetables |
Adequate intake of calcium through diet is necessary from an early age.
Dairy products are excellent sources of calcium. This includes milk, curd, paneer (unsalted Indian cheese), cheese and khoa (thickened whole milk). Calcium is also present in some nuts, seeds, legumes and green leafy vegetables. |
| GIF: Calcium absorption in our body
Image: Collage of different cooking techniques |
Along with a calcium rich diet, calcium absorption by the body is also important.
Calcium absorption can be enhanced using soaking, sprouting and fermentation. Even boiling, roasting and other cooking techniques will help. |
| Image: A 200 millilitres cup | Note that in all the recipes shown in this tutorial, 1 cup is 200 millilitres. |
| Image: Finger millet dosa | The first recipe is sprouted finger millet dosa. |
| Image: Split black gram
Image: Finger millet Image: Fenugreek seeds Image: Flax seed powder Image: Salt Image: Curd |
Ingredients required to prepare this recipe are:
1. ¼ cup or 30 grams of finger millet 2. ¼ cup or 30 grams of split bengal gram 3. ½ teaspoon fenugreek seeds 4. ½ teaspoon roasted flax seed powder 5. 1 tablespoon curd 6. Salt to taste and 7. 1 teaspoon oil or butter |
| Image: Soaking of finger millet
Image: Finger millet on a strainer Image: Finger millet Sprouts Image: Drying sprouted finger millet in sunlight
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Procedure:
Wash and soak finger millet overnight. Strain out excess water using a strainer. Then, allow them to sprout. It may take approximately 2 days for them to sprout. |
| Image: Dry roasting of finger millet
Image: Powdered finger millet |
Once the finger millet sprouts, dry it in sunlight.
If there isn't enough sunlight, you can even roast them on a pan without oil. Grind it to make a fine powder. |
| Image: Soaked split green gram
Image: Grinding of split green gram into a paste Image: Adding finger millet powder into split green gram batter Image: Mixed finger millet powder in split green gram batter Image: Curd and salt in batter |
On the other hand, soak split green gram and fenugreek seeds for 3-4 hours.
Grind it by adding some water to make a smooth batter. Add finger millet powder, roasted flax seed powder and salt to the batter. Mix it well. Cover the batter and keep it overnight to ferment. Once the batter rises, add curd and little water to adjust the consistency. |
| Image: Fermented dosa batter
Image: Spreading oil on the pan Image: Dosa on pan Image: Cooking of dosa Image: Sprouted finger millet dosa |
Take a pan and heat oil or ghee.
Spread oil all over the pan using half an onion. Drop a ladle of batter into the pan. Spread batter in a circular motion on the pan. Cook the dosa on both sides on a low flame. Sprouted finger millet dosa is ready. |
| Image: Calcium content of finger millet dosa
Image: Finger millet dosa with buttermilk and sesame seed chutney powder |
One serving of this recipe will give around 185 milligrams of calcium.
You can have this dosa with buttermilk or sesame seed chutney powder (sauce or a dry base of spices/nuts/seeds/vegetables). |
| Image: sesame seed chutney powder | Let us now see how to make sesame seed chutney powder (sauce or a dry base of spices/nuts/seeds/vegetables). |
| Image: Sesame seeds
Image: Split Bengal gram Image: Dried red chili Image: Fresh coconut pieces Image: Garlic pods Image: Tamarind Image: Salt |
For this, you will need:
1. 2 tablespoons white sesame seeds 2. 1 tablespoon split Bengal gram 3. 1 dried red chili 4. 2 small pieces of fresh coconut 5. 2-3 garlic pods 6. 1 lemon sized tamarind 7. Salt to taste
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| Image: Ingredients on the heated pan
Image: Roasting of ingredients Image: Roasted ingredients in a grinder Image: Stone grinder + mortar and pestle Image: Powdered sesame seed chutney Image: Sesame seed chutney powder |
Roast sesame seeds, split bengal gram, red chili, coconut and garlic in a pan.
Keep stirring it continuously to avoid the sesame seeds from getting burnt. Next, remove them from the pan and allow it to cool. After cooling, add tamarind and salt. Then, grind it using a mixer or mortar and pestle. Sesame seed chutney powder is ready. |
| Image: Calcium content of sesame seed chutney powder | ¼ cup of this chutney gives around 131 milligrams of calcium.
You can have it two to three times a day with your meals. |
| Image: Collage of seeds | Instead of white sesame seeds, you can use other seeds as well.
For example: black sesame seeds, flax seeds, poppy seeds or niger seeds. |
| Image: Horse gram and amaranth leaves curry | Our third recipe is horse gram and amaranth leaves curry. |
| Image: Horse gram
Image: Amaranth leaves Image: Onion Image: Tomato |
Ingredients required to make this recipe are:
1. ¼ cup horsegram 2. 50g of amaranth leaves 3. ½ onion 4. ½ tomatoes
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| Image: Cumin seeds
Image: Ginger garlic paste Image: Turmeric powder Image: Red chili powder Image: Coriander powder Image: Salt |
You will also need these spices:
1. 1 teaspoon cumin seeds 2. ½ teaspoon ginger garlic paste 3. ½ teaspoon turmeric powder 4. ½ teaspoon red chili powder 5. ½ teaspoon coriander powder 6. Salt to taste |
| Image: Oil or ghee | You will also require 2 teaspoon oil or ghee. |
| Image: Soaked horse gram
Image: Horse gram in a strainer Image: Sprouted horse gram |
Procedure:
Soak horse gram overnight. The next day, strain the excess water using a strainer. Keep the horse gram in a dry place away from heat until sprouts appear. |
| Image: Horse gram in Pressure cooker
Image: Clock showing 10 minutes while editing |
Once the sprouts appear, boil them in a pressure cooker.
To boil, add ½ cup of water, salt and turmeric powder. Pressure cook on high flame until one whistle. Then, cook on low flame for 10 minutes. Let the pressure release from the cooker on its own and then open it. |
| Image: Cumin seeds in a pan
Image: Ginger garlic paste and cumin seeds in pan Image: Onions in pan Image: Sauteed onions Image: Spices in onion Image: Adding of tomatoes Image: Mixing of spices with onion and tomatoes |
Meanwhile, heat oil in a pan.
Add cumin seeds and ginger garlic paste Then, add the chopped onions and saute it. Add the rest of the spices and tomatoes. Mix well. |
| Image: Adding of amaranth leaves in a pan
Image: Adding of horse gram in a pan Image : Stirring Image: Horsegram and amaranth leaves curry |
Add washed and chopped amaranth leaves and sprouted horse gram.
Stir it and cook for 3-5 minutes on medium flame. Sprouted horse gram and amaranth leaves curry is ready. |
| Calcium content of sprouted horse gram and amaranth leaves curry | One serving of this curry will give around 256 milligrams of calcium. |
| Image: Soybean
Image: Moth beans Image: Drumstick leaves Image: Fenugreek leaves Image: Radish leaves |
If horsegram is not available, then you can use soybean or moth beans.
Instead of amaranth leaves, you can use other green leafy vegetables too. For example: drumstick leaves, fenugreek leaves or radish leaves. |
| Image: Scrambled paneer | Next recipe is scrambled paneer (unsalted indian cheese). |
| Image: Paneer
Image: Onion Image: Tomato Image: Green chili Image: Cumin seeds Image: Garam masala powder Image: Turmeric powder |
To prepare scrambled paneer, you require:
1. 80 grams or ½ cup of paneer 2. ½ onion 3. ½ tomato 4. 1 green chili 5. ½ teaspoon cumin seeds 6. ½ teaspoon turmeric powder 7. ½ teaspoon garam masala powder (powder of mixed spices) |
| Image: Salt
Image: Coriander leaves Image: Oil/ghee/butter |
Take salt according to your taste.
A handful of coriander leaves will be required for garnishing. The recipe can be prepared in 2 teaspoons of oil, ghee or butter. |
| Image: Milk
Image: Boiling milk Image: Boiled milk Image: Adding of lemon juice to the milk Image: Stirring of milk Image: Forming of curd Image: Curd formation from milk |
If paneer is not available, you can make it from cow or buffalo’s milk.
To prepare the paneer, boil 400ml or 2 glasses of milk. After the milk boils, switch off the flame and add one tablespoon of lemon juice or vinegar. Stir it well until you see the milk starts to curdle. Keep it aside and let it cool. |
| Image: Strainer
Image: Cloth on a strainer Image: Straining of curd Image: Strained curd Image: Tying of paneer on cloth Image: Collected whey water Image: Shaping paneer into a disc Image: Refrigerated paneer Image: Paneer |
Keep a cotton cloth or muslin cloth on a strainer and strain the curd.
Gather up the corners of the cloth and squeeze out excess liquid from the paneer. Keep a bowl underneath the strainer to collect the liquid. You can use this liquid to knead dough, make daals or to cook vegetables. Press the paneer to make a round disc shape. Refrigerate the paneer to set. |
| Image: Oil in a pan
Image: Cumin seeds and onion in a pan Image: Sauteed onions Image: Onions, tomatoes, chili in a pan Image: Turmeric powder in a pan Image: Mixed sauteed ingredients Image: Crumbled paneer Image: Adding crumbled paneer to pan Image: Paneer in a pan |
To prepare the scrambled paneer, heat oil, ghee or butter in a pan.
Add cumin seeds and chopped onion. Saute till the onions become light golden. Add chopped tomatoes, green chilli, salt and spices. Crumble the paneer and add in the pan. Mix well. Cook it for 2-3 minutes. |
| Image: Coriander leaves on scrambled paneer
Image: Scrambled paneer |
Garnish with coriander leaves.
Scrambled paneer is ready. |
| Image: Calcium content of scrambled paneer | One serving of this recipe will give around 380 milligrams of calcium. |
| Image: Collage of calcium rich recipes | All these recipes are rich in calcium.
It is necessary to include calcium in our daily diet for our good health. |
| Acknowledgement Slide | This brings us to the end of the tutorial.
Thanks for joining. |
