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Latest revision as of 11:07, 7 July 2021


Visual Cue
Narration
Title slide Welcome to the spoken tutorial on folate rich non- vegetarian recipes.
Image: Collage of folate rich non-vegetarian recipes

Image: Collage of folate rich vegetarian recipes

In this tutorial, we will learn about:

1. Food sources rich in folate.

2. Preparation of a few non - vegetarian recipes.

Image: Collage of folate symbol and role in body

Image: Folate symbol

First we will understand what is folate and its role in our body.

Folate is one of the important B vitamins.

Image: Role of folate in body

Image: Cell growth and repair

Image: Folate symbol and healthy pregnancy

Image: Prevention of neural tube defects

Image: Defect in brain and spinal cord

It is required for various functions in the body.

Let us see a few examples.

Folate is essential for cell growth and repair.

It is also needed for a healthy pregnancy.

Folate helps in the prevention of Neural tube defects in babies.

Neural tube defects are the birth defects of the brain and spinal cord.

Image: Importance of folate collage Benefits of folate have been explained in detail in another tutorial.

Please visit our website for more details.

Image: Collage of food sources of folate

Image: Collage of beans and pulses

Image: Green leafy vegetables

Image: Collage of fish and sea foods

Image: Collage of pomfret, bombay duck, salmon and mackerel

Image: Collage of prawns, crabs, lobsters, clams and fish eggs

Next, let us look at food sources rich in folate.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in folate.

Among non-vegetarian foods, fish and sea foods are excellent sources.

For example: pomfret, bombay duck, salmon, mackerel, etc.

Prawns, crabs, lobsters, clams and fish eggs are also included.

Even eggs, chicken or mutton liver are good sources of folate.

Image: Collage of recipes

Image: Stuffed egg omelette

Let us now begin with the preparation of the recipes.

The first recipe is stuffed egg omelette.

Image: Eggs

Image: Spinach

Image: Onion

Image: Milk

Image: Green chilies

Image: Black pepper powder

Image: Cumin seeds

To make this recipe, you will need:

1. 2 eggs

2. Handful or 50 grams of spinach

3. ½ onion

4. 2 tablespoons of milk

5. 2 green chilies

6. ¼ teaspoon black pepper powder

7. ½ teaspoon cumin seeds

Image: Salt

Image: Oil ,ghee and butter

Take salt according to your taste and 2 teaspoons of oil, ghee or butter.
Image: Cleaned, Washed and chopped spinach leaves

Image: Oil and cumin seeds in the pan

Image: Sauteing onions

Image: Collage of Adding green chilly and spinach

Image: Sprinkling salt

Image: Saute for 2 mins

Image: Keeping aside

Procedure:

Wash and chop the spinach leaves finely.

Heat oil in a pan and add cumin seeds.

Once they crackle, add sliced onions and sauté it.

When the onions turn light pink, add green chilies and chopped spinach.

Sprinkle some salt on it.

Sauté it for 1 to 2 minutes on medium flame and then keep it aside.

Image: Eggs in a bowl

Image: Adding salt and black pepper

Image: Adding milk into it

Image: Beaten eggs

Meanwhile, crack the eggs in a bowl.

Add salt and black pepper powder.

Next, add milk into it.

Beat the eggs with the help of a spoon or a fork.

Image: Oil in a pan

Image: Spreading omelette on the pan

Image: Cooking and flipping the omelette

Image: Spinach mix on omelette

Image: Folding the omelette

Image: Stuffed omelette

Heat oil in a pan.

Pour the beaten eggs on the pan.

Cook for a minute and flip the omelette.

Place the prepared spinach mixture on one half of the omlette.

Fold the omelette on to the other half.

Stuffed egg omelette is ready.


Image: Folate content of the recipe This recipe will give around 290 micrograms of folate.
Image: Collage of green leafy vegetables

Image: Amaranth leaves and agathi leaves

Instead of spinach leaves, you can also use other green leafy vegetables.

For example, amaranth leaves and agathi leaves.

Image: Fish fry The next recipe is Fish fry.
Image: Collage of fish

Image: Mackerel

To make this recipe you can use 150 grams of any fish.

I will be making this recipe with pomfret.

Image: Yoghurt

Image: Lemon juice

Image: Roasted bengal gram flour

Image: Ginger garlic paste

Image: Cumin powder

Image: Red chilli powder

Image: Garam masala powder

Other ingredients required are:

1. 2 tablespoons of curd

2. 1 tablespoon of lemon juice

3. 1 teaspoon roasted Bengal gram flour

4. ½ teaspoon ginger garlic paste

5. ½ teaspoon cumin seeds powder

6. ½ teaspoon red chili powder

7. ½ teaspoon garam masala powder

Image: Salt to taste

Image: Oil, ghee and butter

You will also need salt to taste and 1 tablespoon of oil, ghee or butter.
Image: Collage of washing the fish

Image: Collage of making slits on fish

Image: Curd in bowl

Image: Adding spices in curd

Image: Mixing the Spices

Image: Applying spices on fish

Procedure:

First wash and clean the fish thoroughly.

Make slits on its body.

Next, take curd in a bowl.

Add all the ingredients in it, except the fish and oil.

Mix it well.

Apply the prepared paste on the fish and keep it for about an hour.

Image: Oil in a pan

Image: Cooking fish on the pan

Image: Cooking fish on both sides

Image: fish

Heat oil in a pan.

Place the fish pieces on the pan and let it cook on low flame on both sides.

You can even bake or steam the fish.

Fish fry is ready.

Image Folate content of the recipe This recipe has about 1,440 micrograms of folate.
Image: Chicken liver dry The next recipe is chicken liver masala dry.
Image: Chicken liver

Image: Curd

Image: Onion

Image: Tomato

Image: Capsicum

Image: Ginger garlic paste

Image: Coriander leaves

Ingredients required are:

1. 60 grams or 1 chicken liver

2. 1 tablespoon of curd

3. 1 small onion

4. ½ tomato

5. ½ capsicum

6. ½ teaspoon ginger garlic paste

7. 5 grams or handful of washed coriander leaves

Image: Cumin seed powder

Image: Coriander powder

Image: garam masala powder

Image: Red chill powder

Spices needed are:

1. ½ teaspoon cumin seeds powder

2. ½ teaspoon coriander powder

3. ½ teaspoon garam masala powder

4. ½ teaspoon red chilli powder

Image: Oil and ghee

Image: Salt to taste

Image: Half Lemon

You will also need 1 tablespoon of oil or ghee and salt to taste.

For garnishing, you will require juice of half a lemon.

Image: Washing the chicken liver

Image: Chicken liver in medium size pieces

Image: Ginger garlic paste and curd on chicken liver

Image: Adding spices

Image: chicken liver mixed with spices

Procedure

Wash the chicken liver and cut into medium size pieces.

Apply ginger garlic paste and curd on it.

Add salt, black pepper powder and rest of the spices.

Mix everything well and keep it for about an hour.

Image: Heating oil in a pan

Image: Sautéing onions

Image: Adding tomatoes and capsicum

Image: Adding chicken liver pieces

Image: Mixing everything well

Image: Adding water

Image: Adding water and cooking on low flame

Next, heat oil in a pan.

Sauté chopped onions in it until they turn light golden.

Then add chopped tomato and capsicum.

Add the chicken liver and mix everything well.

To it add half cup of water.

Cover and cook on low flame for 5 to 7 minutes.

Image: Squeezing lemon

Image: Garnishing it with coriander leaves

Image: Chicken liver masala dry

Garnish it with lemon juice and coriander leaves.

Chicken liver masala dry is ready.

Image: Folate content of the recipe 1 bowl of this recipe will give about 610 micrograms of folate.
Image: Prawn curry Our last recipe is Prawn curry.
Image: Prawns

Image: Fresh coconut

Image: Onion

Image: Tomato

Image: Ginger garlic paste

Image: Curry leaves

Image: Mustard seeds

For this recipe, ingredients required are:

1. 50 grams of prawns

2. ½ fresh coconut

3. 1 small onion

4. 1 small tomato

5. ½ teaspoon ginger garlic paste

6. 1 sprig of curry leaves

7. ½ teaspoon mustard seeds

Image: Red chili powder

Image: Cumin seed powder

Image: Turmeric powder

Image: Coriander powder

Spices needed are:

1. ½ teaspoon red chili powder

2. ½ teaspoon cumin seeds powder

3. ½ teaspoon turmeric powder

4. ½ teaspoon coriander powder

Image: Salt

Image: Oil and ghee

Take salt according to taste and 1 tablespoon of oil or ghee.
Image: Lemon juice

Image: Coriander leaves

For garnishing you will need:

1. 1 tablespoon of lemon juice and

2. 5 grams or handful of washed coriander leaves

Image: Washing prawns

Image: Prawns without head and tail

GIF: Cleaning prawns

Procedure:

First clean and wash the prawns properly.

Remove the head and tail of the prawns.

Use a knife to carefully make a small slit along the back of the prawn.

Then pull out the vein with the tip of the knife or your fingers and discard it.

Do this on the other side as well.

Image: Marinating the prawns

GIF: Clock showing 15 to 30 minutes

Put salt and lemon juice on the prawns.

Keep it aside for 15 to 30 minutes.

Image: Grinding coconut and water

Image: Straining the coconut milk

Image: Coconut milk in a bowl

Image: Squeezing the coconut residue

Now I will tell you how to prepare coconut milk.

Grind coconut pieces with ½ cup of lukewarm water.

Strain the grounded coconut in a sieve.

Then, collect the coconut milk in a bowl.

Squeeze the coconut residues with clean hands to extract maximum milk.

Image: Coconut Residue in mixer

Image: Grinding with half cup of water

Image: Straining coconut milk

Image: Collage of procedure of removing coconut milk

Image: Coconut milk in a bowl

Put back the coconut residue in the mixer.

Add ½ cup of lukewarm water and grind it again.

Strain it and collect the coconut milk for the second time.

Repeat the procedure one more time.

Keep the collected coconut milk aside for later use.

Image: Ingredients on pan

Image: Sautéing onions

Image: Adding ginger garlic paste, tomato and salt

Image: Adding spices

Image: Mixing well

Image: Adding prawns

Image: Adding coconut milk

Image: Cooking on low flame

Heat oil in a pan and add mustard seeds and curry leaves.

Once they splutter, add chopped onion and sauté it for 2 to 3 minutes.

Next add ginger garlic paste, chopped tomato, salt and all the spices.

Mix everything well and cook for a few minutes until the tomatoes become soft.

Then add prawns into it.

Add the extracted coconut milk and cook on low flame for 2 minutes.

Image: Garnishing with lemon juice and coriander leaves

Image: Prawn curry

Garnish with coriander leaves.

Prawn curry is ready.

Image: Folate content of prawn curry 1 bowl of this curry will give about 650 micrograms of folate.
Image: Collage of nutrients

Image: Collage of functions of nutrients

Image: Collage of functions of nutrients

Image: Collage of folate rich food

All these recipes are rich in other nutrients as well.

For example, protein, iron, vitamin B12, choline and omega 3 fatty acid.

It also contains zinc, phosphorus, vitamin D and calcium.

Please include folate rich food in your diet for good health.

Acknowledgement slide This brings us to the end of the tutorial.


Thanks for joining.

Contributors and Content Editors

Misbah