Health-and-Nutrition/C2/Vitamin-C-rich-uncooked-recipes/English
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Title Slide |
Welcome to the spoken tutorial on vitamin C rich uncooked recipes.
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| Image: Collage of vitamin C rich recipes |
This tutorial is about the preparation of some vitamin C rich recipes. |
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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. |
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Image: Bleeding gums Image: Fatigue Image: Low immunity |
Deficiency of vitamin C can result in scurvy, fatigue, low immunity, etc. |
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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 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. |
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Image: Collage of recipes |
In this tutorial, I will teach you some uncooked vitamin C rich recipes.
Cooked vitamin C rich recipes will be explained in another tutorial. |
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Image: Guava chutney |
The first recipe we will see is guava chutney. |
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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 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
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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. |
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Image: Guava chutney with vitamin C content |
1/4 cup of this chutney will have about 110 milligram of vitamin C. |
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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, etc. |
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Image: Raw mango and peanut salad |
Our second recipe is raw mango and peanut salad. |
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Image: Raw mango Image: Gooseberry Image: Tomato Image: Peanuts Image: Coriander leaves Image: Lemon Image: Green chili |
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 chili |
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Image: Salt |
Add salt according to your taste. |
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Image: Peeled and de seeded 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 chili powder and salt Image: Squeezing lemon GIF: Mixing of ingredients Image: Raw mango and peanut salad |
Procedure: Wash, peel and de seed 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 chili powder and salt. Squeeze one lemon into it and mix well. Raw mango and peanut salad is ready.
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Image: Raw mango and peanut salad with vitamin C content |
One bowl of this salad gives approximately 77 milligrams of vitamin C. |
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Image: Baby fenugreek leaves salad |
Our next recipe is baby fenugreek leaves salad. |
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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 chili 6. 1/2 lemon |
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Image: Salt Image: Coriander leaves |
You also need salt to taste |
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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. |
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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 chili. Then add chopped coconut and soaked small yellow lentils. To this add salt and lemon juice. Crush it coarsely using a mortar and pestle. 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. |
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Image: Gooseberry pickle |
Our next recipe is gooseberry pickle (thecha). |
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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 3. ½ cup or a handful of washed coriander leaves 4. 1-2 cloves of garlic 5. Salt to taste |
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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. |
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Image: Gooseberry pickle with vitamin C content |
2 tablespoon of this pickle (thecha) has about 88 milligrams of vitamin C. |
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Image: Cabbage salad |
Moving on to our last recipe which is cabbage salad. |
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Image: Cabbage Image: Tomatoes Image: Coriander leaves Image: Green chili 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 chili 5. 1 lemon 6. 1 tablespoon of roasted and crushed peanuts |
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Image: Dry mango powder Image: Salt |
You will also need ½ teaspoon dry mango powder and salt to taste. |
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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. |
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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. |
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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. Please visit the spoken tutorial website for these tutorials. |
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Acknowledgement slide |
This brings us to the end of the tutorial. Thank you for joining. |
