Health-and-Nutrition/C2/Vitamin-C-rich-uncooked-recipes/English

Visual Cue	Narration
Title Slide	Welcome to the spoken tutorial on vitamin C rich uncooked recipes.
Image: Collage of vitamin C rich recipes	This tutorial is about the preparation of some vitamin C rich uncooked recipes.
Image: Vitamin C symbol and its sources Image: Collage of vitamin C functions in the body Image: Healing of wounds Image: Healthy skin Image: Fighting infections GIF: Vitamin C enhancing iron absorption in the body	Vitamin C is a water soluble vitamin. It plays a very important role in several body functions. It is required for healing of wounds and maintaining a healthy skin. It helps in fighting infections and other diseases. Vitamin C also enhances the absorption of iron in the body.
Image: Bleeding gums Image: Fatigue Image: Low immunity	Deficiency of vitamin C can result in scurvy, fatigue, low immunity, etc.
Image: Food sources of vitamin C and human life stages Image: Fruits rich in vitamin C Image: Vegetables rich in vitamin C Image: Collage of citrus fruits and gooseberry Image: Excessive heat with cross mark Image: Collage of raw vitamin C rich food sources	So, adequate intake of vitamin C rich food in our daily diet is essential. Vitamin C is present in most of the fruits and vegetables. Citrus fruits and Indian gooseberry are excellent sources of vitamin C. However, it gets easily destroyed by heat. For maximum benefit, it is best to take vitamin C rich food raw.
Image: Collage of recipes	In this tutorial, I will teach you some raw vitamin C rich recipes. Cooked vitamin C rich recipes will be explained in another tutorial.
Image: Guava chutney	The first recipe we will see is guava chutney.
Image: Guava Image: Coriander leaves Image: Green chillies Image: Cumin seeds Image: Lemon Image: Salt	To prepare this recipe, you will need: 1. 50 grams or 1/2 of ripe guava 2.½ cup or a handful of washed coriander leaves 3. 3 green chillies 4. 1 teaspoon cumin seeds 5. ½ lemon 6. Salt to taste
Image: Chopped guava Image: Ingredients in a mixer with lemon juice Image: Adding of water Image: Smooth paste Image: Guava chutney	Procedure: Cut the guava into small pieces. Grind all the ingredients in the mixer along with the lemon juice. You can add a little water to make a smooth paste. Guava chutney is ready.
Image: Guava chutney with vitamin C content	1/4 cup of this chutney will have about 110 milligrams of vitamin C.
Image: Collage of gooseberry, raw mango, carvandah, ripe papaya Image: Gooseberry Image: Raw mango Image: Carvandah Image: Raw papaya	This chutney can also be made with other vitamin C rich fruits. For example: gooseberry, raw mango, carvandah, raw papaya.
Image: Raw mango and peanut salad	Our second recipe is raw mango and peanut salad.
Image: Raw mango Image: Gooseberry Image: Tomato Image: Peanuts Image: Coriander leaves Image: Lemon Image: Green chilly	For this, you need: 1. 50 grams or 1 small raw mango 2. 1 gooseberry 3. 1 tomato 4. ¼ cup or a handful of roasted peanuts 5. ½ cup or a handful of washed coriander leaves 6. 1 lemon 7. 1 green chilli
Image: Salt	Add salt according to your taste.
Image: Peeled and deseeded raw mango Image: Chopped raw mango, gooseberry and tomatoes Image: Raw mango and tomato in a bowl Image: Collage of adding peanut, green chillies, red chilli powder and salt Image: Squeezing lemon GIF: Mixing of ingredients	Procedure: Wash, peel and deseed the raw mango. Finely chop the raw mango, gooseberry and tomato. In a bowl, take the chopped raw mango, gooseberry and tomato. Add peanuts, green chilly, red chilli powder and salt. Squeeze one lemon into it and mix well.
Image: Raw mango and peanut salad	Raw mango and peanut salad is ready.
Image: Raw mango and peanut salad vitamin C content	One bowl of this salad gives approximately 77 milligrams of vitamin C.
Image: Baby fenugreek leaves salad	Our next recipe is baby fenugreek leaves salad.
Image: Baby fenugreek leaves Image: Fresh coconut pieces Imaged: Small yellow lentils Image: Half tomato Image: Green chilly Image: Half lemon	For this, you need: 1. 75 grams or 3-4 bundles of baby fenugreek leaves 2. 1 tablespoon fresh coconut 3. 1 tablespoon small yellow lentils 4. ½ tomato 5. 1 green chilli 6. 1/2 lemon
Image:Salt Image: Coriander leaves	You also need salt to taste and ½ cup or a handful of washed coriander leaves.
Image: Soaked small yellow lentils GIF: Cutting of the roots of baby fenugreek leaves GIF: Washing of baby fenugreek leaves Image: Baby fenugreek leaves on a cloth	Procedure: Soak small yellow lentils in water overnight. Cut 1 inch of roots of the baby fenugreek leaves and discard them. Wash the fenugreek leaves thoroughly. Place them on a clean cloth. This will absorb all the excess water from the leaves.
Image: Chopped baby fenugreek leaves in a bowl Image: Adding chopped tomatoes Image: Adding small lentils and coconut Image: Adding salt Image: Squeezing lemon Image: Mixing of ingredients Image: Crushing it coarsely using stone grinder Image: Baby fenugreek leaves salad	Chop the leaves and put them in a bowl. Add chopped tomatoes and green chilli. Then add chopped coconut and soaked small yellow lentils. To this add salt and lemon juice. Crush it coarsely using a mortar and pestle. Garnish it with chopped coriander leaves. Baby fenugreek leaves salad is ready.
Image: Baby fenugreek leaves salad vitamin C content.	One bowl of this salad will give around 70 milligrams of vitamin C.
Image: Gooseberry pickle	Our next recipe is gooseberry pickle (thecha).
Image: Gooseberry Image: Green chillies Image: Coriander leaves Image: Cloves of garlic Image: Salt	To prepare this, you need: 1. 1 gooseberry 2. 2-3 green chillies and 3. ½ cup or a handful of washed coriander leaves 4. 1-2 cloves of garlic 5. Salt to taste
Image: Chopped gooseberry Image: Chopped green chillies and coriander leaves GIF: Grinding in a mortar and pestle Image: Gooseberry pickle	Procedure: Deseed the gooseberry and chop it. Chop the chillies and coriander leaves. Add salt. Crush all the ingredients coarsely in a mortar and pestle. Gooseberry pickle (thecha) is ready. It can be taken 1 to 2 times a day with your meals.
Image: Gooseberry pickle with vitamin C content	2 tablespoon of this pickle (thecha) has about 88 milligrams of vitamin C.
Image: Cabbage salad	Moving on to our last recipe which is cabbage salad.
Image: Cabbage Image: Tomatoes Image: Coriander leaves Image: Green chilly Image: Lemon Image: Roasted and crushed peanuts	To prepare this salad, you need: 1. 100 grams or ¼ cabbage 2. ½ tomato 3. ½ cup or a handful of washed coriander leaves 4. 1 green chilly 5. 1 lemon 6. 1 tablespoon of roasted and crushed peanuts
Image: Dry mango powder Image: Salt	You will also need ½ teaspoon dry mango powder and salt to taste.
Image: Chopped cabbage Image: Chopped tomato Image: Chopped ingredients in a bowl Image: Adding Crushed peanuts Image: Addition of salt and dry mango powder Image: Mixing of ingredients	Procedure: Shred or chop the cabbage finely. Chop the tomato also. Take the chopped cabbage, tomato, coriander leaves and green chilly in a bowl. Next, add the roasted and crushed peanuts. Now add salt and dry mango powder. Mix everything well. Squeeze a lemon on top.
Image: Cabbage salad Image: Cabbage salad with vitamin C content	Cabbage salad is ready. One bowl of this salad will give about 60 milligrams of vitamin C.
Image: Collage of recipes Image: Vitamin C rich food and different age group Image: Collage of role of vitamin C in the body.	All these recipes have good amount of vitamin C. Try to include vitamin C rich food in your daily diet for good health. For more information, refer to our tutorial Importance of Vitamin C. Please visit the website for these tutorials.
Acknowledgement slide	This brings us to the end of the tutorial. Thank you for joining.

Contributors and Content Editors

Bellatony911, Misbah