Health-and-Nutrition/C2/Vitamin-C-rich-uncooked-recipes/English-timed
From Script | Spoken-Tutorial
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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 International 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 International 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 International 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 International 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 |
| 03:26 | 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 |
