Health-and-Nutrition/C2/Vegetarian-recipes-for-lactating-mothers/English

Visual Cue	Narration
Title slide	Welcome to Spoken tutorial on Vegetarian recipes for Lactating mothers.
Image: Lactation Collage: Vegetarian recipes Image: Mixed sprouts chilla Image: Garlic flaxseed chutney Image: Peanut spinach fenugreek tikki Image: Pearl millet amaranth leaves muthia Image: Fenugreek sprouts curry	In this tutorial, we will learn about: Importance of nutrition during lactation Preparation of vegetarian recipes such as - Mixed sprouts chilla Garlic, Flaxseed and Sesame chutney Peanut, Spinach and Fenugreek cutlet Pearl millet and Amaranth leaves muthia Sprouted Fenugreek seeds curry
Image: Lactating mother Image: Lactation Image: Growing infant Image: Healthy mother	During lactation, a mother requires additional amount of nutrition - for milk production to provide enough nutrients for the growing infant and to maintain mother’s own health
Collage: Immunity, eyes Collage: Wound healing, Rbc, nerve signal Collage: Heart health, brain development Collage: Brain development, dna synthesis, nervous system	Essential nutrients required during lactation are - Protein Vitamins Minerals Omega 3 fatty acids and Choline
Image: Iodine Image: Vitamin D Image: Thyroid Image: Nervous system	Additionally- Sufficient Iodine and Vitamin D intake is also essential. Because, Iodine helps - in the making of thyroid hormones and growth and neurological development of infant
Image: Salt	Hence it is recommended - To include iodized salt daily to prevent iodine deficiency
Image: Women sun bathing Image: Healthy bones Image: Calcium absorption Image: Sun Image: Clock showing minutes	Similarly, Vitamin D is essential for - healthy bones and Calcium absorption The best way to obtain vitamin D is - exposure to sunlight between 11.00am to 3.00pm for 15 to 20 minutes.
Image: Women eating Collage: Vegetables Image: Immunity Gif: Immunity Image: Women with vegetables	After essential nutrients, we will now discuss about mother’s diet. It is highly recommended to include different vegetables daily - Vegetables contain essential nutrients that help in building immunity They are also good sources of antioxidants and They reduce the risk of diseases
Collage: Vegetables Image: Caspsicum Image: Spinach Image: Cabbage Image: Cauliflower Image: Amaranth	Although all types of vegetables should be eaten, over here we will discuss a few only such as - Capsicum Spinach Cabbage Cauliflower Amaranth
Image: Pumpkin Image: Carrot Image: Fenugreek leaves Image: Brinjal	Pumpkin Carrot Fenugreek leaves and Brinjal
Collage: Galactogogues Collage: Milk extraction and galactogogues Image: Mother eating Image: Garlic Image: Methi leaves and seeds Image: Fennel Image : Garden cress seeds	Besides vegetables, we will learn about Galactogogues - Galactogogues are substances that help in milk production Mother can get it from diet by including - Garlic Fenugreek seeds and leaves Fennel seeds Garden cress seeds
Image: Drumstick leaves Image: Dill leaves Image: Carom seeds	Drumstick leaves Dill leaves and Carom seeds
Image: Mother drinking water Image: Boiled and cooled water	Other than vegetables and Galactogogues - Mother should drink 2-3 litres of water daily She should have a glass of boiled and cooled water before every feed
Image: Lactating mother Image: Vegetarian recipes Image: Mixed sprouts chilla	After learning all that is important for lactating mother, we will start with the preparation of recipes. The first recipe is - Mixed sprouts chilla
Image: Mixed sprouts Image: Chilli Image: Garlic Image: Onion	To make this chilla, we will need - 1 cup Mixed sprouts of bengal gram, green gram and moth beans 3 green Chillies 3 cloves of Garlic ½ Onion
Image: Gram flour Image: Curd Image: Salt	½ cup Gram flour 1 tablespoon curd Salt to taste
Image: Curry leaves powder Image: Garden cress seeds Image: Ghee	½ teaspoon Curry leaves powder 1 teaspoon Garden cress seeds powder 2 teaspoons of Ghee
Video: Roasting garden cress seeds Image: Seeds in jar Image: Powder Image: Powder in cup	To prepare garden cress seeds powder: Roast 1 tablespoon of seeds on low to medium heat till they change color Allow the seeds to cool Now, grind them into a powder on a stone grinder or a mixer
Image: Whole dals Image: Soaked whole dals Image: Drain Whole dal Image: Dals tied in a cloth Image: Sprouts	To make sprouts - Soak Green gram, Bengal gram and moth beans overnight separately Drain it in the morning and tie them in a clean muslin cloth Leave them in a warm place to germinate for 2 days Please note - Moth beans may take longer time to germinate compared to green gram and bengal gram So, plan your recipe accordingly
Image: Ingredients in jar Image: Paste Image: Gram Flour Image: Paste with spices Image: Final paste	After the sprouts are ready Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer Now add gram flour and water and mix it well To this mixture add chopped onion, salt, curry leaves powder and garden cress seeds powder
Image: Pan with ghee Video: Spreading cheela Image: Cheela on pan Image: Cooking cheela Image: Sprouts cheela	After all this preparation is done - Heat 1 teaspoon ghee in a pan Pour the mixture and spread it Cook the chilla on medium heat, until both sides are cooked The mixed sprouts chilla is ready
Image: Whole dals Image: Black eyed beans Image: White chickpeas Image: Horse gram Image: Soyabean Image: Whole lentil Image: Kidney beans	In case, the pulses mentioned in this recipe are not available then you may use - Black eyed beans Chickpeas Horse gram Soyabean Whole red lentil and Kidney beans Please note: Duration of sprouting depends upon the type of the pulse and weather conditions
Collage: Muscle, dna, healthy mother and baby Collage: Reduce constipation, heart health Collage: Heart health Collage : Dna, cell growth, brain health Collage: Nerve and muscle function, healthy immune system, bones Collage: Immune system, cell growth, wound healing	This recipe is rich in - Protein Fibre Omega 3 fatty acids Folate Magnesium Zinc
Image: Flax seed chutney Image: Flax seeds Image: Sesame seeds	The second recipe is garlic, flax seed and sesame chutney To prepare it, we need 3 tablespoons of Flaxseed 3 tablespoons of Sesame seeds
Image: Garlic Image: Red chilli Image: Soaked tamarind Image: Salt Image: Oil	5 Garlic cloves 4 Red chillies 5 to 6 pieces of soaked Tamarind Salt to taste ½ teaspoon Oil/Ghee
Video: Roasting flax seeds Video: Roasting sesame seeds Video: Oil in pan Video: Frying garlic and red chilli Image: Ingredients in jar Image: Ground paste Image: Adding water Image:Final chutney	First, roast sesame and flax seeds separately Allow the seeds to cool Next, heat ½ teaspoon oil in a pan and fry garlic and red chilli for 2 minutes After cooling, mix this with the seeds. add tamarind and salt to it. Make a paste on a stone grinder or a mixer by adding water Chutney is ready
Image: Coconut Image: Peanuts Image: Black sesame seeds Image: Pumpkin seeds Image: Sunflower seeds	In case sesame seeds are not available you can also use one or a combination of the following : Shredded coconut Peanuts Black sesame seeds Pumpkin seeds Sunflower seeds
Image: Heart health Collage: Bones,teeth,nerve signals Collage : Dna, cell growth, brain health Collage: Muscle, dna, healthy mother and baby, repair tissue Collage: Reduce constipation, heart health Collage: Immune system, cell growth, wound healing	This recipe is rich in - Omega 3 fatty acids Calcium Folate Protein Fibre Zinc
Image: Peanut tikki Image: Peanut powder Image: Gram flour Image: Wheat flour	The third recipe which we will learn to make is - Peanut, spinach and fenugreek cutlet. To prepare the cutlets, we need - ½ cup peanut powder 2 tablespoons Gram flour 2 tablespoons wheat flour
Image: Palak Image: Fenugreek leaves Image: Coriander Image: Red chilli powder Image: Salt	½ cup Spinach chopped ¼ cup Fenugreek leaves chopped 1 tablespoon Coriander leaves 1 teaspoon Red chilli powder Salt to taste
Image: Seeds powder Image: Flax seeds, sesame seeds Image: Lemon Image: Oil	1 teaspoon Seeds powder, you can use a combination of sesame or flax seeds 1 tablespoon Lemon juice 1 teaspoon Garlic paste 4 spoons Oil
Video: Roast peanuts Video: Rubbing peanuts Image: Peanut powder	To make peanut powder- Roast ½ cup peanuts in a pan till they change color and aroma released Allow them to cool Then rub them in between your palms to remove the outer covering Grind them on a stone grinder or a mixer to a fine powder
Image: Ingredients in bowl Image: Adding water Image: Dough Image: Divided dough Image: Tikki Image: Pan with ghee Image: Frying tikki Image: Final tikki	Now add peanut powder and all the other ingredients in a bowl Using little water make a dough out of it Divide the dough into 4 portions and shape it into cutlets Heat a tawa, add some oil Cook each cutlet on it, till they turn golden brown on both sides Peanut cutlets are ready
Image: lemon pickle or amla chutney	You can eat these cutlets with lemon pickle or gooseberry chutney The Vitamin C present in lemon will help in absorption of Iron present in the cutlets
Collage: Muscle, dna, healthy mother and baby, repair tissue Collage: Haemoglobin, brain development, immune function Collage : Dna, cell growth, brain health Image: Reduce risk of heart disease Collage: nerve signals, muscle contractions	This cutlet recipe is rich in - Protein Iron Folate Good fats and Potassium
Image: Pearl millet muthiya Image:Pearl millet flour Image: Onion Image: Amaranth leaves Image: Turmeric powder	The 4th recipe is Pearl millet and amaranth muthia To prepare this, we need - ½ cup Pearl millet flour 1 small Onion ½ cup Amaranth leaves ½ teaspoon Turmeric powder
Image: Salt Image: Drumstick leaves powder Image: Red chilli powder	Salt as per taste ¼ teaspoon Drumstick leaves powder 1 teaspoon Red chilli powder
Image: Oil Image: Mustard seeds Image: Sesame seeds Image: Oil	½ spoon mustard seeds ½ spoon cumin seeds 2 teaspoon sesame seeds 1 teaspoon edible oil
Image: Bowl with flour Image: Spices Image: Mix well Image: Adding water Image: Oil Image: Shaping into cylindrical roll	In a bowl take the flour, onion and amaranth leaves Now add turmeric powder, lemon juice and drumstick leaves powder Mix them well knead a dough out of it by adding water little by little Apply a little oil on your hands and divide dough into small portions Shape the portions into cylindrical rolls
Image: Steam roll in steamer	steam the rolls in a steamer for 10-15 minutes on low to medium heat
Image: Cool the rolls Image: Heat oil in pan Image: Mustard Image: Cumin Image: Sesame Image: Muthiya pieces Image: Saute Image:Final muthiya	Let the rolls cool and then cut them in circular pieces Now heat 1 teaspoon oil in a pan Add mustard seeds,sesame seeds and cumin seeds Once they crackle add the muthiya pieces Saute the pieces till crisp The Pearl millet and Amaranth leaves muthia is ready
Image: Jowar flour Image: Ragi flour	In case pearl millet is not available, you can also use Sorghum flour or Finger millet flour
Collage: Dna, healthy mother, growth, brain development Collage: bones, teeth Collage : Dna, cell growth, brain health Collage: Haemoglobin, brain development, immune function Collage: Reduce constipation, heart health Collage: eyes, immunity Collage: nerve signals, muscle contractions	This recipe is rich in - Protein Phosphorous Folate Iron Fibre Beta carotene Potassium
Image: Fenugreek curry Image: Sprouted fenugreek seeds Image: Onion Image: Tomato Image: Salt	The last recipe we will see is sprouted Fenugreek seeds curry. To prepare this, we need - 1 cup sprouted Fenugreek seeds 1 medium Onion 1 Tomato Salt to taste
Image: Chilli powder Image: Turmeric powder Image: Lemon juice Image: Mustard and cumin seeds Image: Oil	1 teaspoon Chilli powder ½ teaspoon Turmeric powder 1 teaspoon Lemon juice 1 teaspoon Mustard and Cumin 1 teaspoon Oil
Image: Soaked methi Image: Drained methi Image: Methi tied in a cloth	To make Fenugreek seed sprouts: Soak fenugreek seeds in water overnight Drain the water and tie it in a clean muslin cloth Set aside for 2 or 3 days till they sprout
Image: Pan with oil Image: Mustard and cumin Image: Onion Image: Translucent onion Image: Tomato Image: Tomato cooked	To make the recipe: In a pan, heat some oil Add mustard and cumin seeds and let it splutter To this, add onion and fry till it changes color Now add the tomatoes and cook till they turn soft
Image: Spices Image: Fenugreek sprouts Image: Water Image: Close and cook Image: Add lemon juice Image: Final curry	Next, add the spices and cook for 2 minutes To this, add fenugreek sprouts and 2 tablespoons water Mix well and close and cook for 6-8 min Turn off the heat and add lemon juice The sprouted Fenugreek seeds curry is ready
Collage: Growth, Dna, Healthy women Collage: Reduce constipation and heart health Collage: Bones,teeth,nerve signals Collage: Teeth, bones Collage: Haemoglobin, brain development, immune function Image: Heart health	This recipe is rich in - Protein Fibre Phosphorus Calcium Iron Omega 3 Fenugreek sprouts are excellent galactogogues
Image: Milk production Image: Baby development Image: Healthy mother	All the recipes in this tutorial are rich in nutrients which are required for - Milk production Growth and development of the baby and Keeping the mother healthy
Acknowledgment slide	This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers. Thanks for joining

Contributors and Content Editors

Bellatony911, Suryas.mona