Difference between revisions of "Health-and-Nutrition/C2/Folate-rich-vegetarian-recipes/English"

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(Created page with " {|border=1 |<center>Visual Cue</center> |<center>Narration</center> |- | Title slide | Welcome to the spoken tutorial on '''folate''' rich vegetarian recipes. |- | Image: C...")
 
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Image: Collage of ways to reduce '''folate '''loss
 
Image: Collage of ways to reduce '''folate '''loss
 
| In this tutorial we will learn about:
 
| In this tutorial we will learn about:
1. Food sources rich in '''folate'''.
+
1. Food sources rich in '''folate'''
 +
 
 
2. Preparation of a few vegetarian recipes
 
2. Preparation of a few vegetarian recipes
 +
 
3. Ways to prevent the loss of '''folate '''from food
 
3. Ways to prevent the loss of '''folate '''from food
  
Line 90: Line 92:
 
| To make this recipe, you will need:
 
| To make this recipe, you will need:
 
1. 2 tablespoon chickpeas
 
1. 2 tablespoon chickpeas
 +
 
2. 1 teaspoon roasted sesame seeds
 
2. 1 teaspoon roasted sesame seeds
 +
 
3. ¼ beetroot
 
3. ¼ beetroot
 +
 
4. 1 tablespoon curd
 
4. 1 tablespoon curd
 +
 
5. Juice of 1 lemon
 
5. Juice of 1 lemon
 +
 
6. 2-3 cloves of garlic
 
6. 2-3 cloves of garlic
 +
 
7. ¼ teaspoon cumin powder
 
7. ¼ teaspoon cumin powder
  
Line 103: Line 111:
  
 
| You will also require:
 
| You will also require:
 +
 
1. 1 tablespoon of oil
 
1. 1 tablespoon of oil
 +
 
2. Salt according to your taste
 
2. Salt according to your taste
  
Line 167: Line 177:
 
| ImagE: Folate content of the recipe
 
| ImagE: Folate content of the recipe
  
| ¼ th cup of this chutney will give you about 148 micrograms of '''folate'''.
+
| ¼ cup of this chutney will give you about 148 micrograms of '''folate'''.
 
|-
 
|-
 
| Image: Idli
 
| Image: Idli
  
 
| The second recipe is Bengal gram idli
 
| The second recipe is Bengal gram idli
 +
 
|-
 
|-
 
| Image: Bengal gram
 
| Image: Bengal gram
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1. ¼ cup or 50 grams of bengal gram
 
1. ¼ cup or 50 grams of bengal gram
 +
 
2. ¼ cup or 30 grams of split black gram
 
2. ¼ cup or 30 grams of split black gram
 +
 
3. 1 tablespoon sunflower seeds
 
3. 1 tablespoon sunflower seeds
 +
 
4. ½ teaspoon fenugreek seeds
 
4. ½ teaspoon fenugreek seeds
 +
 
5. 1 teaspoon oil or ghee
 
5. 1 teaspoon oil or ghee
 +
 
6. Salt to taste
 
6. Salt to taste
  
Line 305: Line 321:
  
 
| The ingredients required are:# 50 grams or a handful of cluster beans
 
| The ingredients required are:# 50 grams or a handful of cluster beans
 +
 
1. 20 grams or 2 tablespoons of sprouted moth bean
 
1. 20 grams or 2 tablespoons of sprouted moth bean
 +
 
2. 2 tablespoon of roasted peanuts
 
2. 2 tablespoon of roasted peanuts
 +
 
3. 1 tablespoon of grated coconut
 
3. 1 tablespoon of grated coconut
 +
 
4. ½ tomato
 
4. ½ tomato
 +
 
5. ½ onion
 
5. ½ onion
 +
 
6. ½ teaspoon cumin seeds
 
6. ½ teaspoon cumin seeds
  
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| Spices required are:
 
| Spices required are:
1. ½ teaspoon red chilli powder
+
 
 +
1. ½ teaspoon red chili powder
 +
 
 
2.  ½ teaspoon turmeric powder
 
2.  ½ teaspoon turmeric powder
 +
 
3. ½ teaspoon cumin powder
 
3. ½ teaspoon cumin powder
  
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| You will also need:
 
| You will also need:
 +
 
1. 1 tablespoon of oil or ghee
 
1. 1 tablespoon of oil or ghee
 +
 
2. Salt to taste
 
2. Salt to taste
  
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| For this recipe, ingredients required are:
 
| For this recipe, ingredients required are:
 +
 
1. ½ bundle or 100grams of spinach
 
1. ½ bundle or 100grams of spinach
 +
 
2. 3 tablespoons of curd
 
2. 3 tablespoons of curd
 +
 
3. 1 tablespoon of roasted peanuts
 
3. 1 tablespoon of roasted peanuts
 +
 
4. ½ onion
 
4. ½ onion
 +
 
5. 1 teaspoon roasted gram flour
 
5. 1 teaspoon roasted gram flour
6. 1 green chilli
+
 
 +
6. 1 green chili
 +
 
 
7. 1 sprig of curry leaves
 
7. 1 sprig of curry leaves
  
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| Spices needed are:
 
| Spices needed are:
 +
 
1. ½ teaspoon turmeric powder
 
1. ½ teaspoon turmeric powder
 +
 
2. ¼ teaspoon cumin powder
 
2. ¼ teaspoon cumin powder
 +
 
3. ¼ teaspoon mustard seeds
 
3. ¼ teaspoon mustard seeds
  
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Fill ¼ of a vessel with water.
 
Fill ¼ of a vessel with water.
  
Place a stand in the centre of the vessel.
+
Place a stand in the center of the vessel.
  
 
Take spinach leaves in a steel plate and place it on the stand.
 
Take spinach leaves in a steel plate and place it on the stand.
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| Image: mustard seeds and curry leaves in pan
 
| Image: mustard seeds and curry leaves in pan
  
Image: sauteeing of onions
+
Image: sautéing of onions
  
 
Image: whisked curd in pan
 
Image: whisked curd in pan
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| Next, heat oil in a pan and add mustard seeds and curry leaves.
 
| Next, heat oil in a pan and add mustard seeds and curry leaves.
  
Then, add chopped garlic, onions, green chilli and saute well.
+
Then, add chopped garlic, onions, green chili and sauté well.
  
 
Once the onions turn pink, add the whisked curd to it.
 
Once the onions turn pink, add the whisked curd to it.
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| Image: Folate sensitive to water
 
| Image: Folate sensitive to water
  
Image: Collage of steaming, sauteing and boiling
+
Image: Collage of steaming, sautéing and boiling
  
 
Image: Collage of Sprouting and cooking beans  
 
Image: Collage of Sprouting and cooking beans  
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| '''Folate ''' is also sensitive to water.
 
| '''Folate ''' is also sensitive to water.
  
Thus, steam or saute vegetables instead of boiling.
+
Thus, steam or sauté vegetables instead of boiling.
  
 
Sprouting and cooking of whole beans will enhance its '''folate '''content.
 
Sprouting and cooking of whole beans will enhance its '''folate '''content.

Revision as of 10:53, 31 December 2020

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

Image: Collage of ways to reduce folate loss

In this tutorial we will learn about:

1. Food sources rich in folate

2. Preparation of a few vegetarian recipes

3. Ways to prevent the loss of folate from food

Image: Collage of functions of folate

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: Collage functions of folate

Image: cell growth and repair

Image: Collage of Pregnancy (tick mark) + cross mark on neural tube defects

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.

This has been explained in detail in another tutorial.

Please visit our website for more details.

Image: Collage of beans, pulses, leafy vegetables

Image: Collage of beans, pulses

Image: Collage of green leafy vegetables

Image: Collage of cauliflower, drumsticks, ladies finger.

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

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in folate.

For example: spinach, amaranth leaves, colocasia leaves, and agathi leaves.

Some vegetables like cauliflower, drumsticks and ladies finger also have folate.

Image: Collage of recipes

Image: Chickpeas chutney

Let us now look at the preparation of the recipes.

The first recipe is chickpeas chutney.

Image: Chickpeas

Image: Sesame seeds

Image: Beetroot

Image: Curd

Image: Lemon Juice

Image: Garlic cloves

Image: Cumin powder

To make this recipe, you will need:

1. 2 tablespoon chickpeas

2. 1 teaspoon roasted sesame seeds

3. ¼ beetroot

4. 1 tablespoon curd

5. Juice of 1 lemon

6. 2-3 cloves of garlic

7. ¼ teaspoon cumin powder

Image: Oil

Image: Salt

You will also require:

1. 1 tablespoon of oil

2. Salt according to your taste

Image: Soaking chickpeas

Image: washing the chickpeas

Image: Chickpeas on a strainer

Image: Placing a cover

Procedure:

Wash and soak chickpeas in water overnight.

Later, rinse and drain the water and keep the chickpeas on a strainer to sprout.

Keep the chickpeas covered.

You can even tie them in a clean cotton or a muslin cloth.

It may take 1-2 days for the sprouts to appear.


Image: Collage of sprouted chickpeas

Image: Pressure cooked on medium flame

Image: Opening the pressure cooker

Once the sprouts appear, pressure cook them with half cup of water.

Cook on medium flame for 3 to 4 whistles.

Let the pressure release on its own and then open the cooker.


Image: Collage of ingredients in a mixer

Image: Smooth paste

Image: Chickpeas chutney

Put the sprouted chickpeas in a mixer.

Add the rest of the ingredients and make a smooth paste.

Chickpeas chutney is ready.

Image: Collage with meals

Image: Sliced carrots and cucumbers

You can have this 1 to 2 times a day along with your meals.

You can even dip sliced carrots, cucumbers in it and eat it.

ImagE: Folate content of the recipe ¼ cup of this chutney will give you about 148 micrograms of folate.
Image: Idli The second recipe is Bengal gram idli
Image: Bengal gram

Image: Split black gram

Image: Roasted sunflower seeds

Image: Fenugreek seeds

Image: oil and ghee

Image: Salt

Ingredients required are:

1. ¼ cup or 50 grams of bengal gram

2. ¼ cup or 30 grams of split black gram

3. 1 tablespoon sunflower seeds

4. ½ teaspoon fenugreek seeds

5. 1 teaspoon oil or ghee

6. Salt to taste

Image: sprouted finger millet powder

Image: Sprouted finger millet

Image: Dry roasting and keeping in sunlight

Image: Grinding to make powder

You will also need 2 tablespoon of sprouted finger millet powder.

To prepare it, first sprout the finger millet and then dry it.

Dry it by roasting or by keeping it in sunlight.

Finally, grind it to make the powder.

Image: Soaking bengal gram

Image: Soaking fenugreek seeds and split black gram

Image: Drained of water

Image: Mixer

Image: Idli batter

I will now tell the procedure to make the idlis:

Wash and soak bengal gram in a bowl overnight.

In a separate bowl, soak the split black gram and fenugreek seeds together.

Next morning, rinse and drain off the excess water.

Grind bengal gram, split black gram and fenugreek seeds in a mixer.

Make a smooth paste.

If needed, add 2-3 tablespoons of water while grinding.

Image: Collage of adding salt and finger millet

Image: Covered bowl

Add sprouted finger millet powder, salt and mix it well using a spoon.

Cover and allow the batter to ferment in a warm place for 6-8 hours.

Image: Fermented batter

Image: Gresing idli plates with oil

Image: Batter on idli plates

Image: Garnishing with sunflower seeds

Once the batter rises, with clean hands grease the idli plates with some oil.

Pour the batter into the plates.

Garnish with some roasted sunflower seeds on top of the batter.

Image: Steaming idlis in a steamer

Image: Steamer

Image: Cooking without whistle in a cooker

Image: Served with chutney

Place the plate in a steamer and cook for 10-15 minutes.

If you do not have a steamer, you can also use a cooker without the whistle.

Fill ¼ of the cooker or steamer with water and steam the idlis.

Bengal gram idlis are ready.

You can have it with coconut or peanut chutney.

Image: ‘’’Folate’’’ content of idli 5 medium sized idlis will give you about 103 micrograms of folate.
Image: Cluster beans and sprouted moth beans curry Let us now make cluster beans and sprouted moth bean curry.
Image: Cluster beans

Image: Sprouted moth bean

Image: Roasted peanuts

Imaged: grated coconut

Image: tomato

Image: Onion

Image: Cumin seeds

The ingredients required are:# 50 grams or a handful of cluster beans

1. 20 grams or 2 tablespoons of sprouted moth bean

2. 2 tablespoon of roasted peanuts

3. 1 tablespoon of grated coconut

4. ½ tomato

5. ½ onion

6. ½ teaspoon cumin seeds


Image: Red chilli powder

Image: Turmeric powder

Image: Cumin powder

Spices required are:

1. ½ teaspoon red chili powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon cumin powder

Image: Oil or ghee

Image: Salt

You will also need:

1. 1 tablespoon of oil or ghee

2. Salt to taste

Image: Collage of sprouting procedure The procedure for sprouting has been explained earlier in the tutorial.
Image: Collage of grinding ingredients and smooth paste

Image: Cumin seeds in pan

Image: Adding paste in pan

Image: Adding spices and mixing

Image: Adding cluster beans and moth bean

Image: Collage of sprouting

Begin with making a paste of roasted peanuts, coconut, tomato and onion.

Heat oil in a pan and add cumin seeds.

Once they crackle, add the prepared paste.

Let the paste cook well until the raw onion smell goes away.

Then add the spices and salt in it.

Mix it well and let it cook for 3 to 5 minutes.

Next, add the chopped cluster beans and sprouted moth beans.

Image: Mixing and adding water

Image: Covering and cooking

Image: Cluster beans and sprouted moth bean curry

Mix everything well and add ½ cup of water.

Cover the pan and let it cook on low flame for about 10-15 minutes.

Cluster beans and sprouted moth bean curry is ready.

Image: Folate content of the recipe 1 bowl of this recipe will give about 100 micrograms of folate.
Image: green gram

Image: French beans

You can also make this recipe with sprouts of green gram instead of moth beans.

French beans can also be used instead of cluster beans.

Image: Spinach and yoghurt curry The last recipe is spinach and yoghurt curry.
Image: spinach

Image: curd

Image: peanuts

Image: onion

Image: roasted gram flour

Image: green chilli

Image: curry leaves

For this recipe, ingredients required are:

1. ½ bundle or 100grams of spinach

2. 3 tablespoons of curd

3. 1 tablespoon of roasted peanuts

4. ½ onion

5. 1 teaspoon roasted gram flour

6. 1 green chili

7. 1 sprig of curry leaves

Image: turmeric powder

Image: cumin powder

Image: mustard seeds

Spices needed are:

1. ½ teaspoon turmeric powder

2. ¼ teaspoon cumin powder

3. ¼ teaspoon mustard seeds

Image: oil

Image: salt

Take 2 teaspoons of oil and salt according to your taste.
Image: Washing spinach leaves and removing the stems

Image: Steamed spinach leaves

Image: Water in vessel

Image: Stand in the vessel

Image: Spinach leaves on the stand

Image: Cover and steam

Image: chopped spinach

Procedure:

Wash the spinach leaves thoroughly and remove its stems.

Now steam the spinach leaves.

Fill ¼ of a vessel with water.

Place a stand in the center of the vessel.

Take spinach leaves in a steel plate and place it on the stand.

Cover the vessel and cook on medium flame for 2 minutes.

Remove the steamed spinach, let it cool and then chop it finely.

Image: curd in a bowl

Image: adding ingredients in curd

Image: Whisked curd

In another bowl, take curd.

Add salt, turmeric powder, cumin powder and roasted gram flour.

Whisk it well.

Image: mustard seeds and curry leaves in pan

Image: sautéing of onions

Image: whisked curd in pan

Image: Adding cumin powder

Image: Curry boiling

Image: Adding chopped spinach

Next, heat oil in a pan and add mustard seeds and curry leaves.

Then, add chopped garlic, onions, green chili and sauté well.

Once the onions turn pink, add the whisked curd to it.

Add cumin powder and cook for 2-3 minutes.

Add ¼ cup of water and bring the curry to a boil.

Switch off the flame and then add chopped steamed spinach.

Image: garnishing with crushed peanuts

Image: spinach and yoghurt curry

Image: folate content of the curry

Garnish with crushed roasted peanuts.

Spinach and yoghurt curry is ready.

1 bowl of this curry will give about 123 micrograms of folate.

Image: Collage of amaranth leaves and colocasia leaves Instead of spinach you can also use colocasia leaves or amaranth leaves.
Image: cooking and reduced folate content

Image: raw folate rich foods

As folate is sensitive to heat, some amount of it gets destroyed while cooking.

So, based on the raw ingredients, folate content of these recipes is calculated.

Image: collage of ways to reduce folate loss

Image: cooking on medium flame

GIF: Cross mark with repetitive heating

Image: Collage of Soaking pulses and beans

Image: downward arrow with clock

There are many ways by which loss of folate while cooking can be reduced.

Cook on low to medium flame.

Avoid repetitive heating of food.

Soak pulses and beans overnight before cooking.

This will reduce the cooking duration.

Image: Fermenting and roasting For absorption of folate, fermentation and roasting will help.
Image: Folate sensitive to water

Image: Collage of steaming, sautéing and boiling

Image: Collage of Sprouting and cooking beans

Image: Collage of ways to increase folate content

Folate is also sensitive to water.

Thus, steam or sauté vegetables instead of boiling.

Sprouting and cooking of whole beans will enhance its folate content.

To ensure adequate folate intake in your diet, remember these few points.

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

Thanks for joining.

Contributors and Content Editors

Misbah