Health-and-Nutrition/C2/Vitamin-C-rich-cooked-recipes/English
| Title slide | Welcome to the spoken tutorial on vitamin C rich cooked recipes. |
| Image: Collage of recipes
Image: Collage of ways to prevent loss |
In this tutorial, we will learn about:
1. Ways to avoid the loss of vitamin C from food. 2. Preparation of some vitamin C rich cooked recipes. |
| Image: Vitamin C symbol and its functions collage
Image: Symbol of vitamin C |
We will first understand what is vitamin C and its role in the body.
Vitamin C is an important water soluble vitamin. |
| Image: Healing of wounds and healthy skin
Image: Fighting infections GIF: Enhancing absorption of iron in body |
It is required for various functions in the body.
For example: Healing wounds and maintaining healthy skin. It also helps in fighting infections and other diseases. Additionally, vitamin C enhances the absorption of iron in the body. |
| Image: Collage of food sources of vitamin C
Image: Collage of gooseberry, guava and citrus fruits Image: Collage of vitamin C rich vegetables |
Hence, adequate intake of vitamin C rich food in our daily diet is essential.
Gooseberries, guavas and citrus fruits are excellent sources of vitamin C. Green leafy vegetables and other vegetables are additional sources. |
| Image: Collage of ways to avoid loss of Vitamin C | I will now tell you ways to avoid loss of vitamin C from food. |
| Image: Boiling
Image: Cooking on high flame Image: Cooking in excess water Image: Discarding water |
It is to be noted that vitamin C is sensitive to heat and water.
Cooking at high temperatures will destroy some amount of vitamin C in the food. Cooking in excess water and throwing that water causes a loss too. |
| Collage of points while cooking vitamin C rich food | Thus, some points should be remembered while cooking vitamin C rich food. |
| Image: Cooking on high flame with cross mark
Image: Cooking in minimum water with tick mark Image: Discarding water with cross mark Image: Cross mark with heating of food repetitively |
Do not overcook the food.
Cook in minimum amounts of water. Do not discard the water after cooking. Avoid repetitive heating of food. |
| Image: Steaming or sautéing vegetables instead of boiling
Image: Not throwing the water used for boiling Image: Kneading dough Image: Collage of curries and soups |
Steam or sauté the vegetables instead of boiling them.
However, if boiling is required then use the water for some other preparation. Do not throw it away. You may use the water for kneading a dough. You can also add it in curries and soups. |
| Image: Collage of recipes
Image: Sautéed guava |
Let us now look at the preparation of some vitamin C rich recipes.
Our first recipe is stir fry guava. |
| Image: Guava
Image: Lemon Image: Cumin seeds Image: Red chili powder Image: Coriander powder Image: curry leaves powder Image: Ghee and oil |
To prepare this recipe, you need:
1. 150 grams or 1 semi ripe guava 2. ½ lemon 3. ½ teaspoon cumin seeds 4. ¼ teaspoon red chili powder 5. ¼ teaspoon coriander powder 6. 2-3 curry leaves 7. 1 teaspoon oil or ghee |
| Image: Salt | Use salt as per your taste. |
| Image: Guava pieces
Image: Cumin seeds and curry leaves in oil Image: Adding chopped guava Image: Adding spices Image: Mixing of the ingredients |
Procedure:
Wash the guava and cut it into small pieces. Heat oil in a pan. Add cumin seeds and curry leaves. When they start to crackle, add the chopped guava pieces. Add red chili powder, coriander powder and salt. |
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Image: Mixing well Image: Squeezing lemon juice on top Image: Guava saute |
Mix everything well and sauté for 2-3 minutes on medium flame.
Switch off the flame and squeeze some lemon juice. Sauteed guava is ready. |
| Image: Vitamin C content of the recipes | One bowl of this recipe will give around 300 milligrams of vitamin C. |
| Image: Drumstick curry | Our next recipe is drumstick curry. |
| Image: Drumsticks
Image: Tomatoes Image: Onions Image: Cumin seeds Image: Ginger garlic paste |
For this recipe you need:
1. 75 grams or 2 drumsticks 2. 2 tomatoes 3. ½ onion 4. ½ teaspoon ginger garlic paste 5. ¼ teaspoon cumin seeds |
| Image: red chili powder
Image: Coriander powder Image: turmeric powder |
The spices needed are:
1. ¼ teaspoon red chili powder 2. ¼ teaspoon coriander powder 3. ¼ teaspoon turmeric powder |
| Image: Oil , ghee
Image: Salt |
You will also require 2 teaspoon of oil or ghee and salt to taste. |
| Image: Peeled drumsticks
Image: Drumstick pieces Image: Steaming of drumsticks Image: Water in a vessel Image: Stand in a vessel Image: Plater on the stand Image: Steaming of drumsticks |
Procedure:
Wash the drumsticks thoroughly. Cut it into pieces. Remove the peel. Steam the drumsticks in a steamer. If you do not have a steamer, fill one fourth of a cooking pot with water. Place a stand in it and keep a plate of drumsticks on the stand. Cover the pot and steam on medium flame for 10 minutes. |
| Image: Onion and tomatoes in a mixer
Image: Onion and tomato paste Image: Cumin seeds and ginger garlic paste Image: Onion and tomato paste in pan Image: Adding spices Image: Mixing the spices and cooking |
Meanwhile, grind onion and tomatoes in a mixer to make a smooth paste.
Heat oil in a pan and add cumin seeds and ginger garlic paste. Once they start to crackle, add the onion tomato paste to it and stir it well. Then, add red chili powder, turmeric powder, coriander powder and salt. Cook for 3 to 5 minutes. |
| Image: Add drumstick curry
Image: Cook drumstick in curry Image: Drumstick curry
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Next add the steamed drumstick pieces.
Add ¼ cup of water and cover the pan. Cook for 2 minutes on medium flame. Drumstick curry is ready. |
| Vitamin C content of drumstick curry | One bowl of this recipe gives about 140 milligrams of vitamin C. |
| Amaranth leaves curry | The third recipe is amaranth leaves curry. |
| Image: Amaranth leaves
Image: Grated gooseberry Imaged: Roasted gram flour Image: Onion Image: Tomato |
Ingredients required to prepare this recipe are:
1. 60 grams or ¼ bundle of red amaranth leaves 2. 1 teaspoon grated gooseberry 3. ½ cup roasted gram flour 4. 1 small onion 5. 2 small tomatoes |
| Image: Ginger garlic paste
Image: green chili Image: Coriander leaves |
Other ingredients required are:
1. ½ teaspoon ginger garlic paste 2. 1 green chili 3. ¼ cup coriander leaves |
| Image: red chili powder
Image: Coriander powder Image: turmeric powder |
The spices needed are:
1. ½ teaspoon red chili powder 2. ½ teaspoon coriander powder 3. ¼ teaspoon turmeric powder |
| Image: salt, ghee and oil | You also need salt to taste and 1 tablespoon of ghee or oil. |
| Image: Chopped amaranth leaves
Image: Adding of spices Image: Added ginger garlic paste Image: Adding roasted gram flour Image: Mixing everything |
Procedure:
Wash the amaranth leaves thoroughly and chop them. Take the chopped amaranth leaves in a bowl. Add salt, red chili powder, chopped green chilly and grated gooseberry. Then add ginger garlic paste and roasted gram flour. Mix everything well. If required, you can add 1 to 2 tablespoon of water to bind the mixture. |
| Image: Steamed rolls
Image: Cutting of rolls Image: Tomato paste |
Make long rolls of this mixture.
Steam the rolls on medium flame for 10-15 minutes. The procedure for steaming has been explained earlier in this tutorial. After steaming, keep the rolls aside and let them cool. Cut the rolls into medium slices. Meanwhile, grind the tomatoes in the mixer to make a smooth puree. |
| Image: Sautéing onions
Image: Adding spices Image: Adding of tomato puree Image: Adding of sliced amaranth rolls Image: Garnish with coriander leaves |
Next, heat oil or ghee in a pan.
Add chopped onions and sauté it. Add turmeric powder, red chili powder and coriander powder. Mix well and then add the tomato puree. Let it cook on low flame for 3 to 5 minutes. Add the slices of amaranth leaves rolls and mix well. Cover the lid and cook for 1-2 minutes and switch off the flame. |
| Image: Red amaranth leaves curry | Garnish with washed and chopped coriander leaves.
One bowl of this recipe gives about 98 milligrams of vitamin C. |
| Image: Raw mango and split Bengal gram chutney | The last recipe is raw mango and split Bengal gram chutney. |
| Image: Split Bengal gram
Image: raw mango Image: half tomato Image: grated gooseberry Image: green chilly Image: coriander leaves Image: Mustard seeds |
For this recipe, you need:
1. 3 tablespoons of split Bengal gram 2. ½ or 60 grams of raw mango 3. ½ tomato 4. 1 teaspoon grated gooseberry 5. 1 green chilly 6. ¼ cup or a handful of coriander leaves 7. ¼ teaspoon mustard seeds |
| Image: salt
Image: oil and ghee |
You will also need 1 tablespoon of oil or ghee.
Use salt according to your taste. |
| Image: Soaked split Bengal gram
Image: Coarse paste in a mixer Image: Mustard seeds in a pan Image: Adding of paste in the pan |
Procedure:
Wash and soak the split Bengal gram in water for 4-6 hours. Then grind it along with green chilly coarsely in a mixer or a stone grinder. Next, heat oil or ghee in a pan and add mustard seeds. Once they start to crackle, add the coarse paste. |
| Image: Cooking on medium flame
Image: adding grated mango and goose berry Image: adding tomatoes and coriander leaves Image: mixing well Image: Have with meals |
Mix it well and let it cook on medium flame for 2-3 minutes.
Switch off the flame and remove it in a bowl. Add grated raw mango and gooseberry to it. Then add chopped tomatoes along with washed and chopped coriander leaves. You can have this along with your meals. |
| Image: Vitamin c content of the recipe
Image: Collage of raw food items |
2 tablespoons of this recipe will give about 40 milligrams of vitamin C. |
| Image: Collage of vitamin C rich food sources
Image: Collage of ways to avoid loss of vitamin c from food |
Note that vitamin C content of all these recipes is based on raw edible portions.
Ensure adequate intake of vitamin C rich food in your diet for good health. Also remember the key points to avoid the loss of Vitamin C from food. |
| Acknowledgement slide | This brings us to the end of the tutorial.
Thank you for joining. |
