Health-and-Nutrition/C2/Vitamin-C-rich-uncooked-recipes/English-timed
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| 00:00 | Welcome to the spoken tutorial on vitamin C rich uncooked recipes. | ||
| 00:07 | This tutorial is about the preparation of some 'vitamin C rich recipes. | ||
| 00:14 | border=1 | |
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| 00:00 | Welcome to the spoken tutorial on vitamin C rich uncooked recipes. | ||
| 00:07 | This tutorial is about the preparation of some 'vitamin C rich recipes. | ||
| 00:14 | 'Vitamin C is a water soluble vitamin. | ||
| 00:18 | It plays a very important role in several body functions. | ||
| 00:23 | It is required for healing of wounds | ||
| 00:26 | and maintaining a healthy skin. | ||
| 00:29 | It helps in fighting infections and other diseases. | ||
| 00:35 | Vitamin C also enhances the absorption of iron in the body. | ||
| 00:41 | Deficiency of vitamin Ccan result in scurvy, | ||
| 00:45 | fatigue,
low immunity, etc. | ||
| 00:50 | So, adequate intake of vitamin C rich food in our daily diet is essential. | ||
| 00:57 | Vitamin C is present in most of the fruits | ||
| 01:01 | and vegetables. | ||
| 01:04 | Citrus fruits and gooseberry are excellent sources of vitamin C. | ||
| 01:10 | However, it gets easily destroyed by heat. | ||
| 01:15 | For maximum benefit, it is best to take vitamin C rich food raw. | ||
| 01:21 | In this tutorial, I will teach you some uncooked vitamin C rich recipes. | ||
| 01:28 | Cooked vitamin C rich recipes will be explained in another tutorial. | ||
| 01:33 | The first recipe we will see is guava chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages) | ||
| 01:37 | To prepare this recipe, you will need: | ||
| 01:41 | 50 grams or 1/2 guava | ||
| 01:45 | ½ cup or a handful of washed coriander leaves | ||
| 01:49 | 3 green chillies | ||
| 01:51 | 1 teaspoon cumin seeds | ||
| 01:54 | ½ lemon
Salt to taste | ||
| 01:58 | Procedure:
Cut the guava into small pieces. | ||
| 02:03 | Grind all the ingredients in the mixer along with the lemon juice. | ||
| 02:08 | You can add a little water to make a smooth paste. | ||
| 02:13 | Guava chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages) is ready. | ||
| 02:16 | 1/4 cup of this chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages) will have about 110 milligram of vitamin C. | ||
| 02:23 | This chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages) can also be made with other vitamin C rich fruits. | ||
| 02:28 | For example: gooseberry, | ||
| 02:31 | raw mango,
carvandah, | ||
| 02:33 | raw papaya, etc. | ||
| 02:36 | Our second recipe is raw mango and peanut salad. | ||
| 02:41 | For this, you need: | ||
| 02:43 | 50 grams or 1 small raw mango | ||
| 02:47 | 1 gooseberry | ||
| 02:50 | 1 tomato
¼ cup or a handful of roasted peanuts | ||
| 02:55 | ½ cup or a handful of washed coriander leaves | ||
| 02:59 | 1 lemon | ||
| 03:00 | 1 green chili | ||
| 03:02 | Add salt according to your taste. | ||
| 03:05 | Procedure: | ||
| 03:07 | Wash, peel and de seed the raw mango. | ||
| 03:11 | Finely chop the raw mango, gooseberry and tomato. | ||
| 03:16 | In a bowl, take the chopped raw mango, gooseberry and tomato. | ||
| 03:23 | Add peanuts,
green chili | ||
| 03:25 | red chili powder
and salt. | ||
| 03:29 | Squeeze one lemon into it and mix well. | ||
| 03:33 | Raw mango and peanut salad is ready. | ||
| 03:36 | One bowl of this salad gives approximately 77 milligrams of vitamin C. | ||
| 03:44 | Our next recipe is baby fenugreek leaves salad. | ||
| 03:48 | For this, you need: | ||
| 03:50 | 75 grams or 3-4 bundles of baby fenugreek leaves | ||
| 03:54 | 1 tablespoon fresh coconut | ||
| 03:57 | 1 tablespoon small yellow lentils | ||
| 04:01 | ½ tomato
1 green chili | ||
| 04:04 | 1/2 lemon | ||
| 04:06 | You also need salt to taste | ||
| 04:08 | Procedure:
Soak small yellow lentils in water overnight. | ||
| 04:14 | Cut 1 inch of roots of the baby fenugreek leaves and discard them. | ||
| 04:19 | Wash the fenugreek leaves thoroughly. | ||
| 04:22 | Place them on a clean cloth. | ||
| 04:25 | This will absorb all the excess water from the leaves. | ||
| 04:29 | Chop the leaves and put them in a bowl. | ||
| 04:33 | Add chopped tomatoes and green chili. | ||
| 04:37 | Then add chopped coconut and soaked small yellow lentils. | ||
| 04:42 | To this add salt and lemon juice. | ||
| 04:46 | Crush it coarsely using a mortar and pestle. | ||
| 04:50 | Baby fenugreek leaves salad is ready. | ||
| 04:53 | One bowl of this salad will give around 70 milligrams of vitamin C. | ||
| 04:59 | Our next recipe is gooseberry pickle. | ||
| 05:02 | To prepare this, you need: | ||
| 05:05 | 1 gooseberry
2-3 green chillies | ||
| 05:09 | ½ cup or a handful of washed coriander leaves | ||
| 05:13 | 1-2 cloves of garlic | ||
| 05:15 | Salt to taste | ||
| 05:17 | Procedure:
Deseed the gooseberry and chop it. | ||
| 05:22 | Chop the chillies and coriander leaves. | ||
| 05:24 | Add salt. | ||
| 05:26 | Crush all the ingredients coarsely in a mortar and pestle. | ||
| 05:30 | Gooseberry pickle is ready. | ||
| 05:33 | It can be taken 1 to 2 times a day with your meals. | ||
| 05:38 | 2 tablespoon of this pickle has about 88 milligrams of vitamin C. | ||
| 05:44 | Moving on to our last recipe which is cabbage salad. | ||
| 05:48 | To prepare this salad, you need: | ||
| 05:50 | 100 grams or ¼ cabbage | ||
| 05:53 | ½ tomato | ||
| 05:55 | ½ cup or a handful of washed coriander leaves | ||
| 05:59 | 1 green chili | ||
| 06:01 | 1 lemon | ||
| 06:03 | 1 tablespoon of roasted and crushed peanuts | ||
| 06:07 | You will also need ½ teaspoon dry mango powder | ||
| 06:10 | and salt to taste. | ||
| 06:14 | Procedure:
Shred or chop the cabbage finely. | ||
| 06:18 | Chop the tomato also. | ||
| 06:20 | Take the chopped cabbage, tomato, coriander leaves and green chilly in a bowl. | ||
| 06:28 | Next, add the roasted and crushed peanuts. | ||
| 06:32 | Now, add salt and dry mango powder. | ||
| 06:36 | Mix everything well. | ||
| 06:38 | Squeeze a lemon on top. | ||
| 06:40 | Cabbage salad is ready. | ||
| 06:43 | One bowl of this salad will give about 60 milligrams of vitamin C. | ||
| 06:48 | All these recipes have a good amount of vitamin C. | ||
| 06:53 | Try to include vitamin C rich food in your daily diet for good health. | ||
| 06:58 | This brings us to the end of the tutorial.
Thank you for joining |
' is a water soluble vitamin.
|- | 00:18 | It plays a very important role in several body functions.
|- | 00:23 | It is required for healing of wounds
|- | 00:26 | and maintaining a healthy skin.
|- | 00:29 | It helps in fighting infections and other diseases.
|- | 00:35 | Vitamin C also enhances the absorption of iron in the body.
|- | 00:41 | Deficiency of vitamin Ccan result in scurvy,
|- | 00:45 | fatigue,
low immunity, etc.
|- | 00:50 | So, adequate intake of vitamin C rich food in our daily diet is essential.
|- | 00:57 | Vitamin C is present in most of the fruits
|- | 01:01 | and vegetables.
|- | 01:04 | Citrus fruits and gooseberry are excellent sources of vitamin C.
|- | 01:10 | However, it gets easily destroyed by heat.
|- | 01:15 | For maximum benefit, it is best to take vitamin C rich food raw.
|- | 01:21 | In this tutorial, I will teach you some uncooked vitamin C rich recipes.
|- | 01:28 | Cooked vitamin C rich recipes will be explained in another tutorial.
|- | 01:33 | The first recipe we will see is guava chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages)
|- | 01:37 | To prepare this recipe, you will need:
|- | 01:41 | 50 grams or 1/2 guava
|- | 01:45 | ½ cup or a handful of washed coriander leaves
|- | 01:49 | 3 green chillies
|- | 01:51 | 1 teaspoon cumin seeds
|- | 01:54 | ½ lemon
Salt to taste
|- | 01:58 | Procedure:
Cut the guava into small pieces.
|- | 02:03 | Grind all the ingredients in the mixer along with the lemon juice.
|- | 02:08 | You can add a little water to make a smooth paste.
|- | 02:13 | Guava chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages) is ready.
|- | 02:16 | 1/4 cup of this chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages) will have about 110 milligram of vitamin C.
|- | 02:23 | This chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for Internantional languages) can also be made with other vitamin C rich fruits.
|- | 02:28 | For example: gooseberry,
|- | 02:31 | raw mango,
carvandah,
|- | 02:33 | raw papaya, etc.
|- | 02:36 | Our second recipe is raw mango and peanut salad.
|- | 02:41 | For this, you need:
|- | 02:43 | 50 grams or 1 small raw mango
|- | 02:47 | 1 gooseberry
|- | 02:50 | 1 tomato
¼ cup or a handful of roasted peanuts
|- | 02:55 | ½ cup or a handful of washed coriander leaves
|- | 02:59 | 1 lemon
|- | 03:00 | 1 green chili |- | 03:02 | Add salt according to your taste.
|- | 03:05 | Procedure:
|- | 03:07 | Wash, peel and de seed the raw mango.
|- | 03:11 | Finely chop the raw mango, gooseberry and tomato.
|- | 03:16 | In a bowl, take the chopped raw mango, gooseberry and tomato.
|- | 03:23 | Add peanuts,
green chili
|- | 03:25 | red chili powder
and salt.
|- | 03:29 | Squeeze one lemon into it and mix well.
|- | 03:33 | Raw mango and peanut salad is ready.
|- | 03:36 | One bowl of this salad gives approximately 77 milligrams of vitamin C.
|- | 03:44 | Our next recipe is baby fenugreek leaves salad.
|- | 03:48 | For this, you need:
|- | 03:50 | 75 grams or 3-4 bundles of baby fenugreek leaves
|- | 03:54 | 1 tablespoon fresh coconut
|- | 03:57 | 1 tablespoon small yellow lentils
|- | 04:01 | ½ tomato
1 green chili
|- | 04:04 | 1/2 lemon
|- | 04:06 | You also need salt to taste
|- | 04:08 | Procedure:
Soak small yellow lentils in water overnight.
|- | 04:14 | Cut 1 inch of roots of the baby fenugreek leaves and discard them.
|- | 04:19 | Wash the fenugreek leaves thoroughly.
|- | 04:22 | Place them on a clean cloth.
|- | 04:25 | This will absorb all the excess water from the leaves.
|- | 04:29 | Chop the leaves and put them in a bowl.
|- | 04:33 | Add chopped tomatoes and green chili.
|- | 04:37 | Then add chopped coconut and soaked small yellow lentils.
|- | 04:42 | To this add salt and lemon juice.
|- | 04:46 | Crush it coarsely using a mortar and pestle.
|- | 04:50 | Baby fenugreek leaves salad is ready.
|- | 04:53 | One bowl of this salad will give around 70 milligrams of vitamin C.
|- | 04:59 | Our next recipe is gooseberry pickle.
|- | 05:02 | To prepare this, you need:
|- | 05:05 | 1 gooseberry
2-3 green chillies
|- | 05:09 | ½ cup or a handful of washed coriander leaves
|- | 05:13 | 1-2 cloves of garlic
|- | 05:15 | Salt to taste
|- | 05:17 |Procedure:
Deseed the gooseberry and chop it.
|- | 05:22 | Chop the chillies and coriander leaves.
|- | 05:24 | Add salt.
|- | 05:26 | Crush all the ingredients coarsely in a mortar and pestle.
|- | 05:30 | Gooseberry pickle is ready.
|- | 05:33 | It can be taken 1 to 2 times a day with your meals.
|- | 05:38 | 2 tablespoon of this pickle has about 88 milligrams of vitamin C.
|- | 05:44 | Moving on to our last recipe which is cabbage salad.
|- | 05:48 | To prepare this salad, you need:
|- | 05:50 | 100 grams or ¼ cabbage
|- | 05:53 | ½ tomato
|- | 05:55 | ½ cup or a handful of washed coriander leaves
|- | 05:59 | 1 green chili
|- | 06:01 | 1 lemon
|- | 06:03 | 1 tablespoon of roasted and crushed peanuts
|- | 06:07 | You will also need ½ teaspoon dry mango powder
|- | 06:10 | and salt to taste.
|- | 06:14 | Procedure:
Shred or chop the cabbage finely.
|- | 06:18 | Chop the tomato also.
|- | 06:20 | Take the chopped cabbage, tomato, coriander leaves and green chilly in a bowl.
|- | 06:28 | Next, add the roasted and crushed peanuts.
|- | 06:32 | Now, add salt and dry mango powder.
|- | 06:36 | Mix everything well.
|- | 06:38 | Squeeze a lemon on top.
|- | 06:40 | Cabbage salad is ready.
|- | 06:43 | One bowl of this salad will give about 60 milligrams of vitamin C.
|- | 06:48 | All these recipes have a good amount of vitamin C.
|- | 06:53 | Try to include vitamin C rich food in your daily diet for good health.
|- | 06:58 | This brings us to the end of the tutorial.
Thank you for joining |- |}
