Health-and-Nutrition/C2/Vegetarian-recipes-for-adolescents/English

Visual Cue	Narration
Title Slide	Welcome to the Spoken Tutorial on Vegetarian recipes for adolescents
Image:Adolescent period Image:Adolescent girl surrounded by healthy food	In this tutorial we will learn- What is adolescence? Importance of nutrition during adolescence and
Image: Collage of vegetarian recipes	How to prepare vegetarian recipes for adolescents such as: Soybean cutlet Sorghum and Tomato cheela Peanut curry Pearl millet and Sorghum vegetable khichdi and Stuffed paratha with Sesame seed chutney
Image:Transition during adolescence Image:10-year and 19-year old girl	First, let us understand what is the period of adolescence? Adolescence is the period of transition from childhood to adulthood 10 to 19 year old individuals are considered as adolescents
Image:Increase in height and weight Image:Development of breasts Image:Brain development Image:Adolescent with friends	During this period there are: Physical Sexual Mental and Social developmental changes
Image:Adolescent girl with healthy food	Now, let us look at the reasons for increased nutritional requirements during adolescence
Image:Increase in height Image: Weighing scale	First, there is a rapid increase in physical growth such as: height and weight
Image:A sick girl Image:A pregnant girl	Second, for providing nutritional support to the body during- illness and pregnancy
Image:A girl in stress	During this period adolescents may also go through emotional changes such as- stress anxiety and mood changes
Image:Adolescent girl eating with friends Image: A girl refusing food	Also, during adolescence there are social developmental changes for example, there are changes in their lifestyle and food habits Their food choices may be affected by what their friends like or dislike
Image:Adolescent girls surrounded by healthy food	Therefore, good nutrition is important to support these developmental changes
Image:Icon for energy with 2000-2400 Image:Icon for protein with 40-55	An adolescent female requires- 2000-2400 calories and 40-55 grams of protein per day
Image:Collage of vegetarian recipes	Let us look at some healthy vegetarian recipes for adolescents
Image:Measuring cup	Before we begin, note that in all the recipes being explained in this tutorial 1 cup is equal to 250 millilitres
Image:Soybean cutlet	Our first recipe is Soybean cutlet:
Image:Soybeans Image:Split bengal gram Image:Beetroot Image:Boiled peas Image: Peanut powder Image: Gram flour	For preparing this you will need: ¼ cup Soybeans ¼ cup split Bengal gram ½ Beetroot ¼ cup boiled Peas 2 tablespoon Peanut powder 1 teaspoon Gram flour
Image:Coriander powder Image:Red chilli powder Image:Dry mango powder Image:Salt Image:Drumstick leaves powder Image:Sesame seeds Image:Oil	1 teaspoon Coriander powder ½ teaspoon Red Chilli powder ½ teaspoon dry Mango powder Salt to taste 1 teaspoon Drumstick leaves powder 2 teaspoon Sesame seeds 1 teaspoon Oil
Image:Soybeans soaked in water Image:Soybeans in strainer Video: Washing of soybeans	To begin, we will first sprout the soybeans Soak the soybeans in water overnight Drain the water and keep them on a strainer to remove excess water Keep the soybeans in a cool and dry place away from direct heat
Image:Sprouted soybeans GIF:3-4 days on a calendar	Everyday wash and drain the soybeans 2-3 times until sprouts appear This will avoid spoilage of soybeans It may take around 3-4 days for soybeans to sprout
Image:Split bengal gram in water Image:Split bengal gram in a strainer Image:Soybeans and split bengal gram in pressure cooker Image:Water in pressure cooker along with soybean and split bengal gram Image:Pressure cooker with whistle Image:Blend soybeans and split bengal gram	Now, soak the split bengal gram overnight Strain it the next day in a strainer In a pressure cooker, cook split bengal gram and sprouted soybeans together Use one cup of water and cook until one whistle After cooling, blend soybeans and split bengal gram together to make a thick paste
Image:Drumstick leaves powder Image:Drumstick leaves Image:Collage of mixer and grinder	Now to make the drumstick leaves powder: Roast the drumstick leaves on medium heat Let it cool and make a powder of it using mixer or a grinder
Image:Grounded Soybeans, bengal gram, in a bowl Image:Beetroot with grater Image:Beetroot and peas in the bowl Image:Mixture with spices, peanut powder, gram flour Image:Mixed cutlet mixture	To prepare the cutlet mixture- In a bowl take grounded soybeans and split bengal gram Add grated beetroot and boiled peas Now add peanut powder, gram flour and drumstick leaves powder Add rest of the spices and mix it well
Image:Cutlets Image: Cutlets in sesame seeds Video: Coating of cutlets in sesame seeds Image: Cutlets coated with sesame seeds Image: Cutlet on a pan Image: Soybean cutlet on a plate	Then make small round cutlets of it Coat the cutlets evenly with sesame seeds on all sides Now, heat the oil in a pan and cook the cutlets from both the sides Soybean cutlet is ready
Image:Collage of nutrient functions	This recipe is rich in: Protein Calcium Iron Magnesium Omega 3 fatty acid
Image:Sorghum and tomato cheela	Let us move on to our next recipe which is Sorghum and Tomato cheela
Image: Sprouted Sorghum Image:Gram flour Image:Drumstick leaves powder	For this recipe you will require: 1/2 cup Sprouted sorghum 2 tablespoon Gram flour 1 teaspoon Drumstick leaves powder
Image:Tomato and onion Image:Curd Image:Red chilli powder Image:Coriander powder Image:Turmeric powder Image: Salt Image: Oil	1 Tomato and ½ Onion 1 tablespoon Curd ½ teaspoon red Chilli powder ½ teaspoon Coriander powder ½ teaspoon Turmeric powder Salt as per taste 1 teaspoon Oil
Image:Drumstick leaves powder	Please note that the procedure to make leaf powder has been explained earlier in the same tutorial
Image:Sprouted Sorghum and Sorghum powder	First we will prepare the Sorghum powder using sprouted Sorghum
Image:Sorghum in sunlight GIF:Calendar showing 2 days Video:Roasting of Sorghum on pan Image:Collage of stone grinder and mixer Image:Sorghum in mixer Image:Sorghum powder in mixer Image:Sorghum powder	Dry the sprouted Sorghum in sunlight for a day or two Now roast them on a low flame till it completely dries off Next, make a powder of it using a stone grinder or a mixer
Image: Sorghum powder and gram flour in a bowl Image: Collage of ingredients in the bowl Image:Dry ingredients Image: Batter of cheela	Now, let us begin with the recipe: Take Sorghum powder and Gram flour in a bowl Add rest of the ingredients and spices Mix well and add water gradually The batter should be thick pouring consistency
Image:Oil on pan Image:Cheela on pan Image:Cooked cheela on pan Image:Cheela on a plate	Heat a pan and grease it with oil. Pour a spoonful of batter on the pan and spread it in circular motion Cook the cheela on medium heat on both sides Sorghum cheela is ready
Image: Collage of nutrient functions	Sorghum is a good source of: Protein Magnesium Zinc and Fiber
Image:Finger millet flour Image:Pearl millet powder Image:Amaranth powder	If Sorghum powder is not available you can use- Finger millet powder or Pearl millet powder or Amaranth powder
Image:Cheela and chutney Image:Collage of chutneys, pickles and curd	Cheela can be eaten with: Gooseberry chutney Coconut chutney Lemon pickle Tomato chutney or Curd
Image:Collage of Vitamin C rich fruits GIF:Absorption of iron in intestine in presence of vitamin C rich foods	Gooseberries, Lemons, Tomatoes, Guava, Oranges are good sources of Vitamin C Try to have food rich in Vitamin C with your meals This will enhance Iron absorption in the body
Image:Girl with abdominal pain	Iron requirements are higher in adolescent females as compared to males due to menstrual blood loss
Image:Peanut curry	Let us move on to our next recipe which is Peanut curry
Image:Peanuts Image:Ridge gourd Image:Onions Image:Tomato Image:Fresh coconut pieces	To prepare this recipe you will need: ½ cup Peanuts ½ cup Ridge gourd 1 medium sized Onion 1 small Tomato 4-5 pieces Coconut
Image:Ginger garlic paste Image:Red chilli powder Image:Coriander powder Image:Turmeric powder Image:Cumin seeds Image:Salt Image:Oil	½ teaspoon ginger garlic paste ¼ teaspoon red chilli powder ¼ teaspoon coriander powder ¼ teaspoon turmeric powder ½ teaspoon cumin seeds Salt as per taste 1 teaspoon oil
Image:Peanuts in water Image:Peanuts in Pressure cooker Image:Pressure cooker with whistle Image:Onion, tomatoes and coconut in grinder Image:Ground paste og onion, tomato and coconut	Procedure: First soak the peanuts in water overnight Now pressure cook them in 1 cup of water for 2 whistles Meanwhile grind the onion, tomato and coconut to make a thick paste
Image:Cumin seeds in oil Image:Ginger garlic paste in cooking pot Image:Ground paste in pot Image:Ridge gourd in the ground paste Image:Spices in the ground paste Image:Peanuts in the curry Image:Water in the peanut curry Image:Peanut curry in a bowl	Heat oil in a cooking pot and add some cumin seeds and ginger garlic paste Now add the grounded paste to it Add pieces of ridge gourd and rest of the spices Saute it for 2 minutes Add the boiled peanuts in the cooking pot Now add half cup of water to make the gravy and cook on low flame for 5 minutes Peanut curry is ready
Image: Collage of White chickpeas, whole bengal gram, kidney beans, cashew nuts	Incase, peanuts are not available you can also use: White Chickpeas Whole Bengal Gram Kidney Beans Cashew Nuts
Image:Pumpkin Image:Snake gourd Image:Brinjal Image:Capsicum	And if ridge gourd is not available then you may use: Pumpkin Snake gourd Brinjal or Capsicum
Image:Peanuts Image:Fat droplets Image:Collage of nutrient functions	Peanuts contain good quality fats They are also excellent sources of : Proteins Magnesium Zinc and Antioxidants
Image:Collage of Nuts, oil seeds and legumes Image:Birth defects	Nuts and legumes also contain Folate Adequate amount of Folate during adolescence will help to prevent birth defects during pregnancy
Image:Millet vegetable khichdi	Next we will learn the recipe for Pearl millet and Sorghum vegetable khichdi
Image: Collage of Amaranth, Kodo millet, Finger millet, Foxtail millet	To prepare this recipe you can use a combination of- Amaranth or Kodo millet or Finger millet or Foxtail millet
Image:Pearl millet Image:Sorghum Image:Green gram Image:Peanuts	Ingredients required for this recipe are: ⅓ cup Pearl millet ⅓ cup Sorghum ⅓ cup Green gram 1 tablespoon Peanuts
Image:Mix vegetables Image:Onion	½ cup of mixed vegetables such as Carrots Frenchbeans Peas ½ medium sized Onion
Image:Cumin seeds Image:Curry leaves powder Image:Red chilli powder Image:Turmeric powder Image:Salt Image:Oil and ghee	½ teaspoon Cumin seeds 1 teaspoon Curry leaves powder ¼ teaspoon Red chilli powder ¼ teaspoon Turmeric powder Salt to taste 1 teaspoon Oil or Ghee
Image: Leaves powder	Please note that the procedure for leaves powder has been explained earlier in the same tutorial
Image:Pearl Millet soaked in water Image:Sorghum soaked in water Image:Oil in a pressure cooker Image:Cumin seeds and onion in oil Image:Vegetables in cooker Image:Vegetables and spices in cooker	Procedure: First, soak the Pearl millet and Sorghum in water overnight Strain it the next morning and keep it aside Heat oil or ghee in a pressure cooker To it add cumin seeds and sliced onion Add the vegetables, spices, salt and mix well
Video:Sauteing of vegetables Image:Pearl millet,sorghum and green gram in cooker Image:Water in cooker Image:Cooker with whistle GIF: Clock showing 15 minutes Image:Millet vegetable khichdi in a bowl	Saute it for 2 minutes Add pearl millet, sorghum and green gram in the cooker Now add 2 cups of water and cover the pressure cooker Cook on high flame until 3 whistles Then cook for 15 minutes on low flame Pearl millet and sorghum vegetable khichdi is ready
Image:Collage of nutrient functions	This recipe is rich in: Protein Iron Calcium Magnesium and Zinc
Image:Stuffed paratha and chutney	Now we come to our last recipe which is stuffed paratha with Sesame seed chutney
Image:Whole wheat flour Image:Bengal gram and onion Image:Carom seeds	To prepare this recipe you will require: 1 cup whole Wheat flour ½ cup Bengal gram ½ medium sized Onion ½ teaspoon Carom seeds
Image:Flax seeds powder Image:Dry mango powder Image:Coriander powder Image:Red chilli powder Image:lemon Image:Salt Image:Oil	1 teaspoon Flax seeds powder ½ teaspoon Coriander powder ½ teaspoon dry Mango powder ¼ teaspoon red Chilli powder 1 Lemon Salt to taste 2 teaspoon Oil
Image:Roasted Bengal gram powder Video:Stirring of bengal gram Image:Roasted bengal gram on a plate Image:Collage of Mixer and grinder Image:Powdered roasted bengal gram	First we will see how to make roasted bengal gram powder: Heat a pan and roast bengal gram for 2-3 minutes Stir it continuously to avoid burning Once it is roasted, keep it aside for cooling Now, grind the roasted bengal gram into fine powder
Image:Bengal gram powder Image:Bengal gram powder, chopped onions in a bowl Image:Spices in bengal gram powder Image:Binded filling	Now to prepare the filling First mix the roasted bengal gram powder and chopped onions Now add red chilli powder, dry mango powder, coriander powder, salt and mix well Add some lime juice and water to bind the filling
Image:Whole wheat flour in a bowl Image:Flax seeds, salt and carom seeds in flour Image:Adding water in flour Image:Kneaded soft dough Image:Dough balls	Let us see how to prepare the paratha Take whole wheat flour in another bowl and add flax seeds, carom seeds and salt Add required amount of water and prepare a soft dough Now divide the dough into balls
Image:Flat Rolled dough Image: Flat rolled dough with filling in center Video:Folding the filling in dough Image:Enfolded dough with filling Image:Rolled paratha Image: Paratha on pan Image:Stuffed paratha on a plate	Roll out to make parathas and fill a portion of filling in the center Enfold the filling properly and make flat balls Now roll it again to make a paratha Heat pan and cook the paratha from both sides Stuffed paratha is ready
Image:Boiled split bengal gram Image:Sprouted boiled green gram	For the filling if roasted Bengal gram is not available you can use: Boiled split Bengal gram Sprouted boiled Green gram
Image: Paratha with chutney	The paratha can be served with sesame seed chutney
Image:Sesame chutney Image:Sesame seeds Image:Split bengal gram Image:Coconut pieces Image:Tamarind	For preparing Sesame seed chutney you will need: ¼ cup Sesame seeds 1 tablespoon split Bengal gram 4-5 pieces of fresh Coconut 3-5 pieces of Tamarind
Image: DriedRed chilli Image:Garlic pods Image:Cumin seeds Image:Salt Image:Oil	1 dried red Chilli 2-3 Garlic pods 1 teaspoon Cumin seeds Salt to taste 1 teaspoon Oil
Image:Oil in a pan Image:Roasted dry ingredients Image:Ingredients in a grinder with tamarind Image:Collage of mixer and grinder Image:Grounded ingredients Image:Water in the chutney Image:Thick paste consistency Image:Sesame seed Chutney	Procedure: Heat oil in a pan Roast the Sesame seeds, Bengal gram, Garlic, Coconut, red Chilli and Cumin seeds Roast it for 2 minutes After removing it from flame add salt and tamarind Grind all the ingredients Add half cup of water to make a smooth paste Sesame seed chutney is now ready
Image:Collage of nutrients	This recipe is rich in: Proteins Calcium Magnesium Zinc and Folate
Image:Skeletal and muscular development Image:Osteoporosis in women	These nutrients will help in muscle and skeletal development It is important to get adequate amount of Calcium through diet from an early age Deficiency of Calcium can lead to osteoporosis in females in later stages
Image:Collage of vegetarian recipes	All of the recipes in this tutorial are rich in nutrients which are required for - adequate growth during adolescence
Acknowledgment Slide	This brings us to the end of this tutorial on vegetarian recipes for adolescents. Thanks for joining

Contributors and Content Editors

Bellatony911, Misbah