Health-and-Nutrition/C2/Non-vegetarian-recipes-for-adolescents/English

Visual Cue	Narration
Title Slide:	Welcome to the Spoken Tutorial on Non-vegetarian recipes for adolescents
Learning Objectives: Image: 10 and 19 year old Adolescents Image: Adolescent surrounded with food sources	In this tutorial we will learn about: What is adolescence? Nutritional requirements during adolescence
Image: Collage of Non-vegetarian recipes	Preparation of non-vegetarian recipes such as: Egg Spinach bhurji Mutton leg soup Mutton Liver and Lungs curry Minced Chicken with Dill leaves and Fish curry
Image: Transition during adolescents Image: A 10-year-old and a 19 year old girl	Let us first understand what is adolescence? Adolescence is the transition from childhood to adulthood 10 to 19 year old individuals are considered as adolescents
Image: fire symbol Image: Muscle symbol	*During this period the requirements of energy and Proteins are high
Image: Increase in height and weight Image: Development of breasts Image: Brain development Image: Adolescent with friends	Why? Because, during this period there are: Physical Sexual Mental and Social developmental changes
Image: Fire symbol with 2200-2400 Image: Arm muscles with 40-55	An adolescent female requires-: 2000-2400 calories and 40-55 grams of protein per day
Image: Collage of nutrients while editing	Adequate amount of other micronutrients are also essential Such as: Iron Calcium Magnesium Zinc Folate and Vitamin B-12
Image: Adolescent girl eating Image: Adolescent girl surrounded by food sources	Importance of nutrition during adolescence has been explained in another tutorial of the same series
Image: Collage of non- vegetarian recipes	After learning all that is important during Adolescence; We will start with the preparation of recipes
Image: Egg Spinach Burji	First recipe is Egg Spinach Bhurji
Image: Egg Image: Spinach Image: Onion Image: Green chilli	You will need: 1 Egg ½ cup Spinach 1 small sized Onion 1 green Chilli
Image: Ginger garlic paste Image: Turmeric Image: Salt Image: Oil	½ teaspoon Ginger Garlic paste ½ teaspoon Turmeric Salt to taste 2 teaspoon Oil or butter
Image: Pan with oil Image: Green chilli and onion Image: Ginger garlic paste and chopped onion on pan Image: Translucent onion Image: Onion with turmeric in pan Image: Spinach and onions on pan	Procedure: Heat oil or butter in a pan Add ginger-garlic paste, green chilli and chopped onions Saute the onions for 2 minutes Now add turmeric powder and the chopped spinach
Video: Sauteing of the bhurji Image: Egg palak bhurji	Crack the egg into the pan Mix all the ingredients well Now, let the egg cook for 2 minutes on medium flame Egg Spinach Burji is ready to be served
Image: Mutton leg soup	Next is Mutton leg soup:
Image: Mutton leg Image: Onion Image: Ginger garlic paste Image: Whole mixed spices	You will need: 200 grams or 1 whole Mutton leg ½ medium sized Onion ½ teaspoon Ginger Garlic paste ½ teaspoon mixed whole spices
Image: Turmeric powder Image: Salt Image: Bengal gram flour	1 teaspoon Turmeric powder Salt to taste 1 teaspoon Bengal Gram flour
Image: Washed Mutton leg pieces Image: Mutton leg covered with turmeric powder Image: Washed Mutton leg piece again	Wash and clean the mutton leg pieces thoroughly Apply ½ teaspoon turmeric powder on the mutton leg pieces Keep it aside for 15-20 minutes and wash it again This will remove any smell from the leg pieces
Image: Mutton legs and onion Image: Spices, ginger garlic paste and salt in the cooker Image: Water in the pressure cooker Image: Cooker on high flame	In a pressure cooker put the mutton leg pieces and chopped onions Add whole spices, ginger garlic paste, turmeric powder, and salt Add 1 cup of water and cover the pressure cooker Cook it on high flame until one whistle Then lower the flame and cook for 15-20 minutes
Image: Mutton leg soup in open pressure cooker Image: chickpea flour paste Image: Adding paste to cooker Image: Mutton leg soup boiling Image: Mutton leg soup	Allow the pressure from the cooker to release by itself and only then open it Simultaneously, while leg pieces are being cooked in the cooker mix bengal gram flour with two tablespoon water to make a thin paste Add the paste to the soup and stir it well Bring the soup to boil and keep it on slow flame for 2 minutes Mutton leg soup is ready
Image: Collage of Mutton liver and lung curry	Next recipe is Mutton Liver and Lungs curry
Image: Mutton liver and lungs Image: Onion Image: Tomato	You will require: 100 gm Mutton Liver and Lungs 1 medium sized Onion 1 medium sized Tomato
Image: Ginger garlic paste Image: 1 tablespoon curd Image: Turmeric powder Image: Garam masala powder Image: Salt Image: Oil	1 teaspoon Ginger Garlic paste 1 tablespoon Curd ¼ teaspoon Turmeric powder 1 teaspoon Garam masala powder Salt to taste 2 teaspoon Oil or Ghee
Image: Washed and cleaned lungs and liver Image: Oil in a pressure cooker Image: Collage of sauteing of onions Image: Collage of tomatoes and ginger garlic paste in pressure cooker Image: Sauteing of onions and tomatoes Image: Mutton lungs and liver in the cooker Image: Collage of spices and curd in the cooker	Wash the mutton lungs and liver in water thoroughly Heat oil in a pressure cooker Add chopped onion and saute till it becomes light golden in colour Then add chopped tomatoes and ginger-garlic paste and saute it Now, add the lungs and liver to it Add the spices, curd and mix well Saute it for 5 minutes
Image: Water in liver and lung gravy Image: Pressure cooker Image: Mutton lungs and liver curry Image: Roti	Add 1 cup of water and cover the pressure cooker Cook it on medium flame for 15 minutes Mutton liver and lung curry is ready and can be served with Pearl millet roti or Sorghum roti
Image: Chicken liver and heart	If Mutton Lungs and Liver is not available, you can also use: Chicken Liver and Chicken Heart
Image: Minced chicken with dill leaves	The fourth recipe is Minced Chicken with dill leaves
Image: chicken minced Image: dill leaves Image: onion Image: tomato Image: ginger garlic paste	Take: 100 gm minced Chicken 1 cup Dill leaves ½ medium sized Onion ½ medium sized Tomato 1 teaspoon Ginger Garlic paste
Image: red chilli powder Image: turmeric powder Image: garam masala powder Image: Coriander powder Image: Salt Image: Oil	½ teaspoon red Chilli powder ½ teaspoon Turmeric powder 1 teaspoon Garam masala powder ¼ teaspoon Coriander powder Salt to taste 1 teaspoon Oil or Ghee
Image: Oil in iron pot Image: Onion, ginger garlic paste saute Image: Sauteed onions Image: Tomatoes and spices in cooking pot Image: Sauteed onions and tomatoes with spices Image: minced chicken in cooking pot	Heat oil in a cooking pot Add onions and ginger-garlic paste Now saute till onions turn light golden Add tomatoes, red chilly powder, turmeric powder and coriander powder Mix well and add some salt Next, add minced chicken and saute for 4-5 minutes
Image: Water in the cooking pot Image: Minced chicken and dill leaves in cooking pot Image: Cooking on medium flame Image: Minced chicken with dill leaves in a bowl	Pour half cup water and cover the pot Cook on low flame for 5 minutes Add chopped fresh dill leaves Mix well and cook it on medium flame for 5 minutes Minced chicken with dill leaves is ready
Image: Fish Gravy Image: Two pieces of fish Image: Fish Image: Onion Image: Tomato Image: Peanuts Image: Coconut pieces	The last recipe is Fish curry Take: 100 gm or 2 pieces of Rohu 1 small Onion 1 small Tomato 1 tablespoon Peanuts 3-4 pieces of Coconut
Image: Cumin seeds Image: Coriander powder Image: Red chilli powder Image: Turmeric powder Image: Salt Image: Oil	1 teaspoon Cumin seeds ½ teaspoon Coriander powder ½ teaspoon Red chilli powder ¼ teaspoon Turmeric powder Salt to taste 2 teaspoon Oil or Ghee
Image: Collage of different fish	Note that this recipe can be prepared with any locally available fish of your area
Image: Peanuts on pan Video: Roasting of peanuts on pan Image: Cooling of peanuts Video: Rubbing of peanuts between palms Image: Separated outer cover	Roast the peanuts on a pan on medium flame Stir them continuously to avoid burning Then keep them aside to cool Rub the peanuts between your palms to remove the outer cover
Image: Onion, tomatoes, peanuts, cumin seeds and coconut into a paste Image: Paste in mixer Image: Collage of mixer or stone grinder Image: Oil in a cooking pot Image: Paste in the cooking pot Image: Spices in the paste Video: Sauteing of paste Image: Sauteed paste	Grind onion, tomato, peanuts, cumin seeds and coconut into a paste Heat oil in a cooking pot and add the paste Add red chilli powder, turmeric powder, coriander powder and salt Saute it for 2-3 minutes
Image: Fish pieces in the vessel Image: Water in the gravy and gravy boiling Image: Chopped coriander leaves to garnish Image: Fish gravy in a bowl	Now add the fish pieces and 1 cup of water. Bring it to a boil Cover the vessel and cook it on a low flame for 5 minutes You can add chopped coriander leaves on top for garnishing Fish curry is ready
Image: Collage of recipes Image: Collage of nutrient functions	All of these recipes are good source of nutrients such as: Protein Fat Iron
Image: Collage of nutrient functions	Vitamin B-12 Zinc Magnesium and Folate
Image: Collage of non-vegetarian recipes	Let us look at the health benefits of these recipes
Collage of Non-vegetarian food sources	Firstly, chicken, fish, eggs, mutton are all excellent sources of complete Protein
GIF: Stomach having non-veg food sources and fast absorption of Iron Image: Girl with abdominal pain and uterus blood loss	Secondly,iron present in non-vegetarian food is easily absorbed Iron requirements are higher in female adolescents Because of menstrual blood loss
Image: Tired girl Image: Pale yellowish skin GIF: Girl getting attacked by viruses and bacteria Image: Red blood cell and muscle growth	Low Iron levels can cause fatigue pale skin and increased risk to infections Iron is required for growth in lean muscle mass and blood cell volume
Image: Collage of Fatty fishes Image: fat droplets Image: Brain development and eyes collage	Third, fish like Mackerel, Salmon, Tuna, Cod, Herring and Sardines are good sources of Omega 3 fatty acids Omega 3 fatty acids is needed for brain and visual development
Image: Non-vegetarian food, milk and milk products	Interestingly, only non-vegetarian food, milk and milk products contain Vitamin B-12
Image: Red blood cells Image: Brain Image: Fetus development	Vitamin B-12 is required for: red blood cell formation energy production neurological functioning It also helps in healthy development of fetus during pregnancy
Image: Meat and eggs collage Image: growth in adolescents Image: An adolescent girl studying Image: development of breasts in adolescent girls	Also, Meat and Eggs are good sources of Zinc Zinc is essential during adolescence for: growth cognition and sexual maturation
Image: Adolescent girl surrounded by healthy food Image: Collage of vegetarian and non-vegetarian food sources while editing	Therefore, it is of utmost importance to have a well balanced meal A combination of different non-vegetarian and vegetarian food Should be included in our diet
Acknowledgment Slide:	This brings us to the end of the tutorial on Non-vegetarian recipes for adolescents Thank you for watching

Contributors and Content Editors

Bellatony911, Misbah