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

Time	Narration
00:01	Welcome to Spoken tutorial on Vegetarian recipes for Lactating mothers.
00:06	In this tutorial, we will learn about: Importance of nutrition during lactation
00:12	Preparation of vegetarian recipes such as - Mixed sprouts chilla
00:18	Garlic, Flaxseed and Sesame chutney
00:21	Peanut, Spinach and Fenugreek cutlet
00:24	Pearl millet and Amaranth leaves muthia
00:27	Sprouted Fenugreek seeds curry
00:30	During lactation, a mother requires additional amount of nutrition - for milk production
00:38	To provide enough nutrients for the growing infant and to maintain mother’s own health
00:44	Essential nutrients required during lactation are - Protein
00:50	Vitamins, Minerals
00:53	Omega 3 fatty acids and Choline
00:57	Additionally- Sufficient Iodine and Vitamin D intake is also essential.
01:03	Because, Iodine helps in the making of thyroid hormones and growth and neurological development of infant
01:13	Hence it is recommended - To include iodized salt daily to prevent iodine deficiency
01:20	Similarly, Vitamin D is essential for healthy bones and Calcium absorption
01:28	The best way to obtain vitamin D is exposure to sunlight between 11.00am to 3.00pm for 15 to 20 minutes.
01:40	After essential nutrients, we will now discuss about mother’s diet.
01:44	It is highly recommended to include different vegetables daily
01:49	Vegetables contain essential nutrients that help in building immunity
01:55	They are also good sources of antioxidants and They reduce the risk of diseases
02:02	Although all types of vegetables should be eaten, over here we will discuss a few only such as -
02:10	Capsicum Spinach
02:13	Cabbage Cauliflower
02:15	Amaranth Pumpkin
02:17	Carrot Fenugreek leaves and Brinjal
02:22	Besides vegetables, we will learn about Galactogogues -
02:27	Galactogogues are substances that help in milk production
02:32	Mother can get it from diet by including Garlic Fenugreek seeds and leaves
02:37	Fennel seeds Garden cress seeds
02:40	Drumstick leaves Dill leaves and Carom seeds
02:45	Other than vegetables and Galactogogues - Mother should drink 2-3 litres of water daily
02:52	She should have a glass of boiled and cooled water before every feed
02:58	After learning all that is important for lactating mother we will start with the preparation of recipes. The first recipe is - Mixed sprouts chilla
03:10	To make this chilla, we will need - 1 cup Mixed sprouts of bengal gram, green gram and moth beans
03:18	3 green Chillies 3 cloves of Garlic
03:22	½ Onion ½ cup Gram flour
03:26	1 tablespoon curd Salt to taste
03:29	½ teaspoon Curry leaves powder
03:32	1 teaspoon Garden cress seeds powder 2 teaspoons of Ghee
03:37	To prepare garden cress seeds powder: Roast 1 tablespoon of seeds on low to medium heat till they change color
03:46	Allow the seeds to cool
03:48	Now, grind them into a powder on a stone grinder or a mixer
03:53	To make sprouts - Soak Green gram, Bengal gram and moth beans overnight separately
04:00	Drain it in the morning and tie them in a clean muslin cloth
04:05	Leave them in a warm place to germinate for 2 days
04:09	Please note - Moth beans may take longer time to germinate compared to green gram and bengal gram.
04:17	So, plan your recipe accordingly
04:20	After the sprouts are ready Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer
04:30	Now add gram flour and water and mix it well
04:34	To this mixture add chopped onion, salt, curry leaves powder and garden cress seeds powder
04:42	After all this preparation is done - Heat 1 teaspoon ghee in a pan
04:48	Pour the mixture and spread it
04:50	Cook the chilla on medium heat, until both sides are cooked
04:54	The mixed sprouts chilla is ready
04:57	In case, the pulses mentioned in this recipe are not available then you may use -
05:04	Black eyed beans Chickpeas
05:07	Horse gram Soyabean
05:10	Whole red lentil and Kidney beans
05:13	Please note: Duration of sprouting depends upon the type of the pulse and weather conditions
05:20	This recipe is rich in - Protein Fibre
05:25	Omega 3 fatty acids Folate
05:28	Magnesium Zinc
05:31	The second recipe is garlic, flax seed and sesame chutney
05:36	To prepare it, we need 3 tablespoons of Flaxseed
05:40	3 tablespoons of Sesame seeds
05:43	5 Garlic cloves 4 Red chillies
05:46	5 to 6 pieces of soaked Tamarind Salt to taste
05:51	½ teaspoon Oil/Ghee
05:54	First, roast sesame and flax seeds separately Allow the seeds to cool
06:00	Next, heat ½ teaspoon oil in a pan and fry garlic and red chilli for 2 minutes
06:07	After cooling, mix this with the seeds. Add tamarind and salt to it.
06:13	Make a paste on a stone grinder or a mixer by adding water Chutney is ready
06:20	In case sesame seeds are not available you can also use one or a combination of the following :
06:28	Shredded coconut Peanuts
06:31	Black sesame seeds Pumpkin seeds Sunflower seeds
06:36	This recipe is rich in -Omega 3 fatty acids Calcium
06:41	Folate Protein
06:43	Fibre Zinc
06:46	The third recipe which we will learn to make is - Peanut, spinach and fenugreek cutlet.
06:53	To prepare the cutlets, we need - ½ cup peanut powder 2 tablespoons Gram flour 2 tablespoons wheat flour
07:02	½ cup Spinach chopped ¼ cup Fenugreek leaves chopped
07:07	1 tablespoon Coriander leaves 1 teaspoon Red chilli powder Salt to taste
07:13	1 teaspoon Seeds powder, you can use a combination of sesame or flax seeds
07:19	1 tablespoon Lemon juice
07:21	1 teaspoon Garlic paste 4 spoons Oil
07:26	To make peanut powder- Roast ½ cup peanuts in a pan till they change color and aroma released
07:33	Allow them to cool Then rub them in between your palms to remove the outer covering
07:40	Grind them on a stone grinder or a mixer to a fine powder
07:44	Now add peanut powder and all the other ingredients in a bowl Using little water make a dough out of it
07:53	Divide the dough into 4 portions and shape it into cutlets Heat a tava, add some oil
08:00	Cook each cutlet on it, till they turn golden brown on both sides Peanut cutlets are ready
08:07	You can eat these cutlets with lemon pickle or gooseberry chutney
08:12	The Vitamin C present in lemon will help in absorption of Iron present in the cutlets
08:19	This cutlet recipe is rich in - Protein Iron
08:24	Folate Good fats and Potassium
08:28	The 4th recipe is Pearl millet and amaranth muthia
08:33	To prepare this, we need - ½ cup Pearl millet flour 1 small Onion
08:39	½ cup Amaranth leaves ½ teaspoon Turmeric powder
08:44	Salt as per taste ¼ teaspoon Drumstick leaves powder
08:49	1 teaspoon Red chilli powder
08:52	½ spoon mustard seeds ½ spoon cumin seeds
08:57	2 teaspoon sesame seeds 1 teaspoon oil
09:01	In a bowl take the flour, onion and amaranth leaves
09:06	Now add turmeric powder, lemon juice and drumstick leaves powder Mix them well
09:12	knead a dough out of it by adding water little by little
09:17	Apply a little oil on your hands and divide dough into small portions
09:23	Shape the portions into cylindrical rolls
09:27	steam the rolls in a steamer for 10-15 minutes on low to medium heat
09:33	Let the rolls cool and then cut them in circular pieces
09:38	Now heat 1 teaspoon oil in a pan
09:41	Add mustard seeds,sesame seeds and cumin seeds Once they crackle add the muthiya pieces
09:49	Saute the pieces till crisp
09:52	The Pearl millet and Amaranth leaves muthia is ready
09:55	In case pearl millet is not available, you can also use Sorghum flour or Finger millet flour
10:03	This recipe is rich in - Protein
10:06	Phosphorous Folate
10:09	Iron Fibre
10:11	Beta carotene and Potassium
10:15	The last recipe we will see is sprouted Fenugreek seeds curry.
10:20	To prepare this, we need - 1 cup sprouted Fenugreek seeds 1 medium Onion
10:27	1 Tomato Salt to taste
10:29	1 teaspoon Chilli powder ½ teaspoon Turmeric powder
01:34	1 teaspoon Lemon juice 1 teaspoon Mustard and Cumin
10:39	1 teaspoon Oil
10:41	To make Fenugreek seed sprouts: Soak fenugreek seeds in water overnight
10:46	Drain the water and tie it in a clean muslin cloth Set aside for 2 or 3 days till they sprout
10:53	To make the recipe: In a pan, heat some oil
10:57	Add mustard and cumin seeds and let it splutter
11:01	To this, add onion and fry till it changes color
11:05	Now add the tomatoes and cook till they turn soft
11:09	Next, add the spices and cook for 2 minutes
11:12	To this, add fenugreek sprouts and 2 tablespoons water
11:17	Mix well and close and cook for 6-8 min
11:21	Turn off the heat and add lemon juice
11:24	The sprouted Fenugreek seeds curry is ready
11:28	This recipe is rich in - Protein Fibre
11:32	Phosphorus Calcium
11:35	Iron and Omega 3 Fatty acid
11:38	Fenugreek sprouts are excellent galactogogues
11:42	All the recipes in this tutorial are rich in nutrients which are required for - Milk production
11:49	Growth and development of the baby and Keeping the mother healthy
11:54	This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers. Thanks for joining

Contributors and Content Editors

Debosmita, PoojaMoolya, Sakinashaikh, Sandhya.np14