Health-and-Nutrition/C2/Non-vegetarian-recipes-for-lactating-mothers/English-timed
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| 00:00 | Welcome to the spoken tutorial on Non-vegetarian recipes for Lactating mothers. |
| 00:07 | In this tutorial, we will learn about: Importance of nutrition during lactation |
| 00:13 | Preparation of non-vegetarian recipes such as - Chicken curry with Drumsticks |
| 00:20 | Chicken in Peanut Garlic masala |
| 00:24 | Fish Coconut curry
Mixed Vegetable curry with Egg and Fish Spinach curry |
| 00:31 | During lactation, a mother requires additional amount of nutrition for milk production |
| 00:38 | to provide enough nutrients for the growing infant and to meet mothers daily needs |
| 00:45 | Essential nutrients required during lactation are -
Vitamins, Minerals |
| 00:51 | Omega 3 fatty acids and Choline |
| 00:54 | Besides nutrients, we will learn about Galactogogues - |
| 00:59 | Galactogogues are substances that help in milk production |
| 01:04 | Mother can get it from diet by including - Garlic |
| 01:08 | Fenugreek seeds and leaves |
| 01:10 | Fennel seeds |
| 01:12 | Garden cress seeds
Drumstick leaves |
| 01:15 | Dill leaves and Carom seeds |
| 01:19 | Please note:
Nutrition for lactating mothers has been explained in another tutorial of the same series. |
| 01:28 | After understanding the importance of nutrition during lactation -
We will begin with the preparation of the recipes. |
| 01:37 | Let’s begin with our first recipe which is - Chicken curry with drumsticks. |
| 01:43 | To make this, we need - 100 gm of Chicken |
| 01:47 | 2 pieces Drumstick
1 sprig Curry leaves |
| 01:51 | 1 teaspoon black Pepper seeds
1 chopped Onion |
| 01:55 | 4 cloves Garlic
Salt as per taste |
| 02:00 | ½ teaspoon Turmeric powder
½ teaspoon Chilli powder |
| 02:05 | 1 green Chilli
1 handful Coriander leaves 2 teaspoon Oil |
| 02:11 | In a pan, heat 1 teaspoon oil
To this add onions, garlic, pepper and green chilli |
| 02:19 | Saute till they turn golden in color
Now add curry leaves, coriander leaves and fry for 2-3 seconds |
| 02:27 | Cool them and grind it into a paste by adding a little water. |
| 02:32 | Next, pressure cook or boil drumsticks until cooked |
| 02:36 | Heat 1 teaspoon oil in a pan
Add the prepared paste and cook for 2 minutes |
| 02:42 | To this, add all the spices and chicken
Now add half cup water and mix well |
| 02:50 | Cover and cook till the chicken becomes tender |
| 02:53 | To this, add the boiled or pressure cooked drumsticks . Let it cook for 2-4 minutes |
| 02:59 | Chicken curry with drumsticks is ready. |
| 03:03 | The second recipe that we will learn is “Chicken in peanut garlic masala”. |
| 03:08 | To prepare this, we need - 100 gm chicken
2 tablespoons peanuts |
| 03:14 | 5 cloves garlic
1 tomato chopped |
| 03:18 | 1 Onion chopped
1/2 teaspoon Turmeric |
| 03:21 | Salt to taste
1 teaspoon Red chilli powder |
| 03:25 | 2 teaspoon Oil |
| 03:27 | To prepare peanut garlic paste - Roast the peanuts on a pan on medium flame |
| 03:34 | Stir them continuously to avoid burning
Allow them to cool |
| 03:39 | Rub roasted peanuts between your palms to remove the outer cover |
| 03:45 | Now, In a pan heat 1 teaspoon oil and add onion, tomato and garlic
Fry till tomato becomes soft |
| 03:54 | Allow them to cool
After cooling, mix this with peanuts |
| 03:59 | Grind into a paste by adding little water |
| 04:03 | Heat 1 teaspoon oil in a pan |
| 04:05 | Now add peanut garlic paste and cook for 2 minutes
Next, add the spices and mix well |
| 04:15 | To this, add chicken and cook for next 2 minutes
Now add a little water. mix well |
| 04:21 | Cover the pan and cook till chicken becomes tender |
| 04:25 | Chicken peanut garlic masala is ready |
| 04:28 | The third recipe is “Fish coconut curry” |
| 04:32 | For this, take- 100 gm Rohu
½ cup grated coconut, 4 red chillies |
| 04:38 | ½ teaspoon turmeric
Salt as per taste |
| 04:42 | 4 cloves garlic
1 small lemon sized tamarind ball |
| 04:47 | 1 Onion chopped
½ teaspoon Fenugreek seeds |
| 04:51 | ½ teaspoon Cumin seeds
1 teaspoon oil |
| 04:56 | In case, Rohu is not available then you may use any one of these -
Mackerel, Pomfret or Bombay duck |
| 05:06 | Clean the fish, add 2 pinches salt and leave it for 10 min |
| 05:11 | Dry roast red chillies, fenugreek seeds, cumin seeds till they change color |
| 05:17 | Grind the roasted ingredients along with coconut, tamarind and garlic into a paste |
| 05:25 | In a pan, add 1 teaspoon oil and heat it |
| 05:29 | Now add onions and fry till onion becomes golden |
| 05:33 | To this, add the ground paste and cook for 5-6 min
Add the spices and mix well |
| 05:42 | To this, add marinated fish and cook for next 10 min
The fish coconut curry is ready |
| 05:49 | The fourth recipe is “Mixed vegetable boiled egg curry” |
| 05:53 | To make this, we need 2 boiled Eggs
2 florets Cauliflower |
| 05:59 | 1 medium Onion
2 French beans chopped |
| 06:02 | 1 medium Tomato chopped
½ small Capsicum chopped |
| 06:07 | 1 tablespoon Sesame seeds
1 teaspoon Chilli powder |
| 06:12 | Salt to taste
½ spoon Turmeric powder |
| 06:16 | 1 tablespoon Poppy seeds
½ tsp Garden cress seeds powder |
| 06:21 | 1 Teaspoon Oil |
| 06:24 | Dry roast sesame and poppy seeds in a pan
Allow them to cool |
| 06:29 | Next, add half teaspoon oil in a pan and saute tomatoes |
| 06:35 | After cooling, grind the tomatoes and seeds in a mixer or stone grinder |
| 06:41 | Heat 1 teaspoon oil in a pan
Add onions and fry till they become golden |
| 06:48 | Now add tomato paste and cook for 5 minutes
Add salt, turmeric, chilli powder and stir well |
| 06:57 | To this, add some water and vegetables |
| 07:01 | Cover and cook till the vegetables become soft |
| 07:04 | Cut the boiled eggs into 2 halves and add it to the curry
Cook for a minute. |
| 07:10 | Mixed vegetable boiled egg curry is ready. |
| 07:14 | The last recipe that we will see is “Spinach fish curry”- |
| 07:19 | To prepare this, we need -
2 pieces salmon |
| 07:22 | 4-5 leaves of spinach
Salt to taste |
| 07:26 | 1 teaspoon chilli powder
½ teaspoon turmeric powder |
| 07:31 | 1 teaspoon flax seed powder
1 teaspoon ghee or oil |
| 07:36 | 1 handful coriander leaves
1 teaspoon lemon juice |
| 07:41 | 1 green chilli
1 teaspoon garam masala powder |
| 07:45 | Wash the fish pieces
Rub some salt and turmeric and keep it aside |
| 07:52 | Wash spinach thoroughly in water
Boil water in a pan and add spinach to it and cook it for 5 min |
| 08:01 | Next strain the water and let it cool
Grind the spinach, coriander and green chilli to a paste |
| 08:09 | Heat 1 teaspoon ghee or oil in a pan and fry the fish until cooked |
| 08:15 | Simultaneously heat 1 teaspoon oil or ghee in another pan |
| 08:22 | Add the spinach paste and little water and let it cook for 5 min
To this, add the spices and mix well |
| 08:30 | Now add the fried fish pieces and cook till the masala coats the fish |
| 08:37 | Add garam masala and flax seed powder and cook for 2 minutes |
| 08:42 | Turn off the stove and add lemon juice
The Fish spinach curry is ready |
| 08:49 | All the above recipes are rich in -
Protein |
| 08:54 | Vitamin B12 |
| 08:57 | Good fats |
| 09:00 | Iron |
| 09:02 | Folate |
| 09:04 | Potassium |
| 09:06 | Vitamin A |
| 09:08 | Vitamin D |
| 09:12 | Zinc |
| 09:14 | Magnesium |
| 09:17 | These nutrients help in - Growth and development of the baby |
| 09:22 | Milk production in mother and Keeping the mother healthy |
| 09:27 | This brings us to the end of the tutorial on non vegetarian recipes for lactating mothers.
Thanks for joining |
