Health-and-Nutrition/C2/Non-veg-recipes-enriched-with-Magnesium-rich-food/English
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| Title slide | Welcome to the spoken tutorial on non-veg recipes enriched with magnesium rich food. |
| Collage: Sources
Collage: Recipes |
In this tutorial, we will learn about:
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| Image: Muscle relaxation
Image: Healthy bones and teeth Image: Energy and Dna synthesis Collage: Cow pea, kidney beans, bengal gram Collage: Almonds, cashews Collage: SUnflower seeds, sesame seeds. Collage: Pearl millet, finger millet, sorghum. |
Magnesium is one of the essential minerals required for muscle relaxation.
Magnesium is required for healthy bones and teeth as well. We also need magnesium for energy production and DNA synthesis. Sources of magnesium are legumes like cowpea, kidney beans and bengal gram. Nuts like almonds, cashews are also good sources. Sunflower seeds and sesame seeds are other examples. Pearl millet, finger millet and sorghum also contain magnesium. |
| Image: Non veg foods
Image: Magnesium sources Image: Combination of food |
Non-vegetarian food is not a good source of magnesium.
Hence, I will be enriching them with magnesium rich natural food ingredients. Doing so will help non-vegetarians to get magnesium through diet. |
| Image: Chicken amaranth leaves curry
Image: Chicken Image: Amaranth leaves Image: Coconut Image: Garlic Image: Red chillies Image: Salt Image: Cumin |
The first recipe is dry chicken curry
To prepare this recipe, you need:
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Image: Turmeric Image: Chilli powder Image: Onion Image: Oil
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You also need:
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| Image: Wash and clean the chicken
Image: Add lemon juice Image: Oil in pan Image: Garlic and red chilli |
Procedure:
Wash and clean the chicken. Marinate the chicken with lemon juice and rest it for 20 minutes. Heat oil in a pan. Add cumin seeds, garlic and dry red chilies. Saute for 2 minutes |
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Image: Onion Image: Brown onions Image: Tomatoes Image: Cooked tomatoes Image: Chicken Image: Mix well Image: Close and cook |
To this add chopped onions and saute till they turn light golden in color. Add the tomatoes and cook till they become soft. Add marinated chicken and mix well. |
| Image: Spices
Image: Cook Image: Amaranth leaves Image: Mixed well Image: Close and cook Image: Coconut Image: Mix well Image: Final curry |
Cover it with a lid and cook for 6 to 8 minutes.
Add the spices and amaranth leaves. Cover and cook until chicken is cooked. Lastly, add freshly grated coconut and cook for another 5 minutes. Dry chicken curry is ready. 1 serving of this curry has around 133 milligrams of magnesium. |
| Image: Steamed egg sabzi
Image: Eggs Image: Fenugreek leaves Image: sesame seeds powder Image: Onion Image: Chilli powder Image: Salt to taste |
The second recipe is steamed eggs dry curry
To prepare this recipe, you need:
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Image: Turmeric powder Image: Oil
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You also need:
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| Image: Sesame seeds powder
Video: Roast sesame seeds Image: Cool Image: Grind |
Procedure:
Heat a pan and roast sesame seeds until they pop. Allow them to cool. Later, grind them into a powder. |
| Image: Bowl with eggs
Image: Salt and chilli Video: Greasing a bowl Video: Pour egg mixture Image: Steamer Image: Cool steamed egg Image: Cut egg into pieces
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To steam the eggs, crack them in a bowl and beat them.
Add salt and red chilli powder. Mix it well. Grease another bowl with oil and pour the egg mixture in it. Steam this mixture in a steamer for 6 to 7 minutes. After steaming, allow it to cool. Remove the steamed eggs and cut them into pieces. |
| Image: Heat oil in pan
Image: Add onions Video: Frying onions Image: Fried onions Image: Fenugreek leaves Image: Mixed well Image: Cook Image: Adding spices |
To make the curry, heat oil in a pan.
Add onion and fry till it turns golden brown. To this add the fenugreek leaves, spices and sesame seed powder and mix well. Saute this for 2 minutes. |
| Image: Sesame seed powder
Image: Mixed well Image: Egg pieces Image: Mixed well Image: Close and cook Image: Steamed egg sabzi |
Add the egg pieces to the pan.
Cover it with a lid and cook for 2 to 3 minutes. Steamed eggs dry curry is ready. 1 serving of this curry has around 120 milligrams of magnesium |
| Image: Fish in sunflower seed gravy
Image: Mackerel Image: Bombay duck Image: Sunflower seeds Image: Tomato Image: Onion Image: Cumin seeds |
The next recipe is fish in sunflower seed gravy.
To prepare this recipe, you will need: 2 pieces of Mackerel In case, mackerel is not available you can use bombay duck.
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| Image: Garlic
Image: Pepper Image: Coriander leaves Image: Salt Image: Chili powder Image: Turmeric powder Image: Oil |
You will also require:
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| Image: Soak sunflower seeds
Image: Fish with salt Image: Pan with cumin Image: Allow them to cool Image: Drain sunflower seeds Image: Mixed seeds Image: Grind paste |
Procedure:
Soak sunflower seeds for 1 to 2 hours and then drain them. Marinate the fish with some salt . Set it aside for 15 to 20 min. Dry roast cumin seeds and black pepper on a pan. Allow them to cool. Mix sunflower, cumin and black pepper seeds. Add a little water and grind them to a smooth paste. We will use this later. |
| Image: Oil in pan
Image: Onions Image: Fried onions Image: Tomatoes Image: Cooked tomatoes Image: Spices Image: Cook for 1 min Image: Sunflower seed paste Image: Water Image: Cook for 5 min |
Heat oil in a pan and add onions, garlic.
Saute till they turn light golden. Add tomatoes and cook till they become soft. To this, add spices and the paste we made. Add little water and cook this for 5 minutes. |
| Image: Fish
Image: Cover and cook Image: Coriander leaves Image: Final recipe
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Add the marinated fish and mix well.
Cover the pan and cook for 10 minutes. Lastly, add coriander leaves. Fish in sunflower seeds gravy is ready. 1 serving of this curry contains around 168 milligrams of magnesium.
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| Image: Cowpea prawns masala
Image Sprouts Image: Prawns Image: Tomato Image: Onion Image: Garlic Image: Coriander leaves |
The last recipe is cowpea and prawns dry curry
To prepare this recipe you will need:
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| Image: Red chilli powder
Image: Turmeric powder Image: Salt Image : Oil |
You also need:
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| Image: Soaking
Image: Draining Image: Muslin cloth Image: Sprouting |
Procedure:
For sprouting, soak cowpeas overnight. Drain it in the morning and tie them in a clean muslin cloth. Leave them in a warm place to germinate for 2 days. Once the sprouts are ready keep them aside for later use. |
| Image: Cleaning prawns
Video: Deveining prawns Image: Marination |
We will now make the curry.
To make it, first clean and wash the prawns properly. Make a slit on the back side of the prawns. 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 lemon juice and set aside for 20 minutes. |
| Image: Heat oil
Image: Onion, garlic Image: Tomatoes Image: Tomato Image: Soft tomatoes Image: Spices Image: Mix well Image: Cow pea and prawns Image: Mix well |
Now heat oil in a pan.
Add onion, garlic and saute till they turn light golden in color. Add the tomatoes and cook till it becomes soft. To this, add the spices, cowpea sprouts and marinated prawns. Mix it well. |
| Image: Add water
Image: Close and cook Image: Coriander leaves Image: Final curry |
Add some water and cover the pan to cook the prawns for 5 to 8 minutes.
When the prawns are cooked, add coriander leaves and give it a mix. Cowpea and prawns dry curry is ready 1 serving of this curry contains around 119 milligrams of magnesium |
| Collage: Magnesium-rich recipes
Collage: Protein Collage: Folate Collage: Fibre Collage: Omega 3 fatty acids Collage: Zinc Collage: Iron Collage: Choline Collage: Vitamin B12 |
It is important to include magnesium in our daily diet for good health.
All these recipes are rich in protein, folate, fibre, omega 3 fatty acids. They are also rich in zinc, iron, choline and vitamin b12. |
| Acknowledgement slide | This brings us to the end of this tutorial.
Thanks for joining |
