Health-and-Nutrition/C2/Calcium-rich-non-vegetarian-recipes/English
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Welcome to the spoken tutorial on calcium rich non-vegetarian recipes. |
| Collage of Calcium rich non-vegetarian recipes |
In this tutorial, we will learn about few calcium rich non-vegetarian recipes. |
| Image: Symbol of Calcium
Image: Calcium in bones Image: Calcium in teeth Image: Calcium in blood Image: Collage of role of Calcium in our body |
Calcium is the most abundant mineral in our body. 99% of the body’s calcium is found in bones and teeth. The remaining 1% is present in the blood. The role of calcium in our body has been explained in another tutorial. Please visit our website for these tutorials.
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| Image: Symbol of Calcium
Image: Collage of calcium rich non-vegetarian food |
It is necessary to take good amount of calcium through diet. Calcium is found in some non-vegetarian food. For example: prawns, lobsters, bombay duck, dried shrimp and dried bony fishes. |
| Image: Collage of milk, milk products, nuts and seeds
Image: Collage of green leafy vegetables and legumes
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Other sources of calcium are milk, milk products, nuts and seeds. Calcium is also present in green leafy vegetables and some legumes. |
| Image: Collage of recipes |
Let us see some calcium rich non-vegetarian recipes. |
| Image: Dried shrimp curry | The first recipe is dried shrimp curry. |
| Image: Dried shrimp
Image: Onion Image: Tomato Image: Garlic pods Image: Tamarind pieces Image: Curry leaves |
To prepare this recipe, we need: 1. 20 grams or 3 tablespoons of dried shrimp 2. ½ onion 3. ½ tomato 4. 3-4 garlic pods 5. 1 lemon sized tamarind 6. One sprig of curry leaves
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| Image: Turmeric powder
Image: Red chilli powder Image: Coriander powder Image: Mustard seeds |
The spices needed for this recipe are: 1. ¼ teaspoon turmeric powder 2. ½ teaspoon red chilli powder 3. ½ teaspoon coriander powder 4. ½ teaspoon mustard seeds |
| Image: Oil and ghee
Image: Salt |
You will need 2 teaspoons of oil or ghee and salt according to taste. |
| Image: Dried shrimp soaked in water
Image: Oil in pan Image: Mustard seeds crackling Image: Mustard seeds, curry leaves and garlic in a pan Image: Sauteed onions |
Procedure: Soak the dried shrimp in water for 15 minutes. Meanwhile, heat the oil in a vessel and add mustard seeds. As they start to crackle, add curry leaves and chopped garlic. Then, add chopped onions. Saute the mixture until it becomes light golden. |
| Image: Tomatoes in the pan
Image: Spices in the pan Image: Sauteed and mixed spices Image: Adding of water in the pan Image: Dried shrimp on a strainer Image: Dried shrimp in the pan Image: Covered pan |
Next, add the tomatoes and spices. Mix it well. Add half cup of water. Let it cook for 2-3 minutes. Strain the dried shrimp in a sieve for few minutes. Add this to the mixture in the pan. Cover and cook on low flame for 5-6 minutes. |
| Dried shrimp curry with calcium content |
Dried shrimp curry is ready. One serving of this recipe gives around 876 milligrams of calcium. |
| Image: Bombay duck curry |
Our next recipe is Bombay duck fish curry. |
| Image: Bombay duck
Image: Onion Image: Garlic pods Image: Green chillies Image: Cumin seeds |
For this, you need: 1. 150 grams of Bombay duck fish 2. 1/2 onion 3. 2-3 garlic pods 4. 1-2 green chillies 5. 1 teaspoon cumin seeds
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| Image: Tamarind
Image: Coconut piece Image: Coriander leaves Image: Turmeric Image: Salt Image:Oil or ghee Image: Lemon |
You also need: 1. 2-3 kokum or dry mango pieces or tamarind 2. ¼ fresh coconut 3. Handful of coriander leaves 4. ½ teaspoon turmeric powder 5. Salt to taste 6. 2 teaspoon oil or ghee 7. ½ lemon for marination |
| Image: Fish pieces in water
Image: Fish marinated with lemon water and salt |
Procedure: Clean and wash the fish pieces thoroughly. Marinate the fish pieces with salt and lemon juice. Keep it aside for 15-30 minutes. |
| Image: Coconut milk
Image: Coconut pieces in a grinder Image: Straining the coconut mixture Image: Squeezing of coconut residue using hands
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Let us see how to prepare the coconut milk. Grind coconut pieces with ½ cup of lukewarm water. Strain the coconut mixture in a sieve. Collect the coconut milk in a bowl. Squeeze the coconut residues with clean hands to extract maximum milk. |
| Image: Coconut residue in mixer
Image: Add water to coconut residue Image: Coconut residue on a strainer Image: Coconut milk |
Put back the coconut residue in the mixer. Add ½ cup of lukewarm water and grind it again. Strain it. Collect the coconut milk for the second time. Repeat the procedure one more time. Keep the collected coconut milk aside. |
| Image: Coconut milk and coconut residue |
Do not throw away the coconut residue. I will tell you what to do with it later. |
| Image: Ingredients in a grinder
Image: Paste |
Next, grind onion, chilli, cumin seeds, garlic and coriander leaves. Add a little water to make a thick paste. |
| Image: Oil in a pan
Image: Paste in cooking pot Image: Sauteing the paste Image: Turmeric powder, curry leaves and kokum in the pan Image: Spices in the paste Image: Mixing of the spices in the paste Image: Adding water to the curry |
Take a pan and heat oil or ghee.
Add the paste to it. Saute it for 2-3 minutes. Add curry leaves, kokum and turmeric powder. Mix well. Add half cup of water. |
| Image: Fish pieces in the curry
Image: Covered pan Image: Adding coconut milk to the curry Image: Fish curry cooking Image: Fish curry |
Add the marinated fish pieces to the curry.
Cover the pan and cook on low flame for 7-10 minutes. Add the prepared coconut milk to the curry and stir it. Cook for 2 minutes and switch off the flame. Bombay duck fish curry is ready. |
| Image: Fish curry and its calcium content |
One serving of this curry gives around 280 milligrams of calcium. |
| Image: Bombay duck fish
Image: Collage of fish |
If Bombay duck is not available then you can use any of the following: 1. Silver belly fish 2. Tengra fish 3. Seer fish 4. Indian herring fish 5. Indian jew fish |
| Image: coconut residue
Image: Roasting coconut residue Image: Storing the coconut residue Image: Roasted coconut shreds in curry Image: Roasted coconut shred in cheela batter Image: Roasted coconut powder in dry chutneys Image: Adding roasted coconut powder in kneaded flour Image: Roasted coconut residue in a glass bottle |
Let me tell you about the coconut residue which we had saved earlier. You can roast it and store it. This roasted coconut flakes can be added in curries or cheela batter. It can even be used to make dry chutney powder with nuts and seeds. It can be added to the flour of rotis and parathas. Adding the roasted coconut enhances the fiber content and flavour. |
| Image: Prawn curry |
Our third recipe is prawn curry. |
| Image: Prawns
Image: Onion Image: Tomato Image: Sesame seeds Image: Curry leaves |
For this recipe, take the following ingredients: 1. 80 grams of prawns 2. ½ medium sized onion 3. ½ medium sized tomato 4. teaspoons of sesame seeds 5. Few curry leaves |
| Image: Red chilli powder
Image: Turmeric powder Image: Coriander powder Image: Garam masala powder
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Spices required for this recipe are: 1. ½ teaspoon red chilli powder 2. ½ teaspoon turmeric powder 3. ½ teaspoon coriander powder 4. ½ teaspoon garam masala powder (powder of a few mixed spices) |
| Image: Lemon
Image: Salt Image: Oil and Ghee |
You will need ½ lemon, salt according to taste and 2 teaspoon oil or ghee. |
| Image: washing and cleaning of prawns
Video: Removing of black thread Image: Marinated prawns with salt and lemon |
Procedure: Clean and wash the prawns properly. Make a slit on the back side of prawns. Now, pull out the black thread from it. This black thread has to be removed from the other side also, if found. Marinate the prawns with salt and some lemon juice. Keep it aside for 15-30 minutes. |
| Image: Roasting of sesame seeds |
Next, dry roast the sesame seeds in a pan on medium heat. Let it cool. Keep 1 teaspoon of sesame seeds aside for garnishing. |
| Image: Ingredients in grinder
Image: paste |
Grind the onions, tomatoes and 2 teaspoon roasted sesame seeds in a mixer. Make a thick paste. |
| Image: Oil in a pan
Image: Curry leaves in oil Image: paste in vessel Image: Sauteeing of the paste Image: Adding of spices in the paste Image: Mixing and sauteing of paste Image: Adding water to the paste |
Heat oil in a pan.
Add curry leaves and the paste. Saute this mixture well for 2-3 minutes. Then, add the spices and mix well. Add half cup of water and cook for five minutes. |
| Image: Adding prawns to the paste
Image: Mixing prawns in the paste Image: Covered pan Image: Garnishing with sesame seeds Image: Prawn curry |
Next, add the prawns and mix well. Cover the pan and cook on low flame for 10 minutes. Garnish with 1 teaspoon of roasted sesame seeds. Prawn curry is ready. |
| Prawn curry with its calcium content |
One serving of prawn curry gives around 250 milligrams of calcium. |
| Image: Prawns
Image: Lobsters |
If prawns are not available, you can also use lobsters for this recipe. |
| Image: dried fish powder |
The next recipe is dried fish powder. |
| Image: Dried fish in a bowl
Image: Collage of dried fish |
You will need 15 grams or about 1/4th cup of dried fish. Examples of some calcium rich dried fishes are as follows: 1. ribbon fish 2. kingfish 3. tengra fish, etc. |
| Image: dried bombay duck | For this recipe, we have used dried bombay duck. |
| Image: Red chilli
Image: Garlic pods Image: Tamarind Image: Cumin seeds and salt |
Other ingredients required to make the powder are: 1. 1-2 red chilli 2. 3-4 garlic pods 3. 1 lemon sized tamarind 4. 1 teaspoon cumin seeds 5. Salt to taste |
| Image: Dry roasting of dry fish
Image: Dry fish in a bowl Image: Ingredients in a grinder Image Chutney powder Image: Dry fish powder |
Dry roast the dried fish pieces on medium flame for 2 minutes. Keep it aside to cool. Grind the roasted dried fish and the rest of the ingredients in a grinder. Dried fish powder is ready. You can have this powder 2 to 3 times a day with your meals. |
| Dried fish powder and its calcium content. |
Quarter bowl of dry fish powder contains 208 milligrams of calcium. |
| Image: Collage of protein function
Image: Collage of folate function Image: Collage of zinc function Image: Collage of phosphorus function Image: Collage of iron function Image: Collage of omega 3 fatty acids function |
All these recipes are also a good source of the following nutrients: 1. Protein 2. Zinc 3. Folate 4. Phosphorus 5. Iron 6. Omega 3 fatty acids |
| Food sources of calcium and different stages of life | It is necessary to have these nutrients in our daily diet for our good health. |
| Acknowledgment slide | This brings us to the end of the tutorial.
Thank you for joining. |
