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*Vegetarian sources of '''magnesium'''
 
*Vegetarian sources of '''magnesium'''
  
*'''Magnesium'''-rich veg recipes.
+
* and '''Magnesium''' rich vegetraian recipes
  
  
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|| '''Magnesium '''is a mineral which is an essential nutrient required by the body
+
|| '''Magnesium '''is a mineral which is an essential nutrient required by the body.
  
  
It is among the Type 2 nutrients which has been explained in another tutorial.
+
It is among the Type 2 nutrients which has been explained in an another tutorial.
  
  
 
Please visit our website for this tutorial.
 
Please visit our website for this tutorial.
 
  
 
'''Magnesium '''is required for healthy bones and teeth as well.
 
'''Magnesium '''is required for healthy bones and teeth as well.
Line 51: Line 50:
  
 
We also need magnesium for energy production and '''DNA '''synthesis.
 
We also need magnesium for energy production and '''DNA '''synthesis.
 
  
 
|-  
 
|-  
 
|| Collage: Functions of magnesium
 
|| Collage: Functions of magnesium
 
  
 
|| The importance of '''magnesium''' has been explained in another tutorial.
 
|| The importance of '''magnesium''' has been explained in another tutorial.
 
 
  
 
|-
 
|-
Line 82: Line 77:
 
Image: Soaking
 
Image: Soaking
  
|| '''Magnesium''' is present in beans, nuts, seeds and grains.
+
|| '''Magnesium''' is present in beans, nuts, seeds, leafy vegetables and grains.
  
  
Line 98: Line 93:
  
 
|| Now, let us see the preparation of our first recipe, sprouted moth beans cutlet.  
 
|| Now, let us see the preparation of our first recipe, sprouted moth beans cutlet.  
 
 
 
|-  
 
|-  
  
Line 110: Line 103:
  
 
Image: Sesame seeds
 
Image: Sesame seeds
 +
 +
Image: Salt
  
  
Line 122: Line 117:
 
* 4 to 5 cloves of garlic
 
* 4 to 5 cloves of garlic
  
* 1 tsp lemon juice  
+
* 1 teaspoon lemon juice  
  
 
* 1 tablespoon roasted sesame seeds  
 
* 1 tablespoon roasted sesame seeds  
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|-
 
|-
|| Image: salt
+
||Image: Red chili powder
 
+
Image: Red chili powder
+
  
 
Image: Bengal gram flour
 
Image: Bengal gram flour
  
 
Image: Oil
 
Image: Oil
 
  
 
|| You also need:
 
|| You also need:
Line 143: Line 135:
  
 
* 3 teaspoons of oil
 
* 3 teaspoons of oil
 
 
|-
 
|-
 
|| Image: Sprouts
 
|| Image: Sprouts
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|| Procedure:
+
|| I will now explain the procedure:
  
  
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Please note that different ingredients take different time for germination.
+
Please note that different legumes take different time for germination.
  
  
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|| Once the sprouts are ready add garlic to it and grind it into a coarse paste
+
|| Once the sprouts are ready add garlic to it and grind it into a coarse paste.
  
  
Line 193: Line 184:
  
 
Let them cool.
 
Let them cool.
 
 
 
|-
 
|-
 
|| Image: Sprouts paste in a bowl
 
|| Image: Sprouts paste in a bowl
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Image: Shaping into Cutlet
 
Image: Shaping into Cutlet
  
 +
|| To make the cutlets, take the sprouts paste in a bowl.
  
|| To make the cutlet, take the sprouts paste in a bowl.
+
Add roasted sesame seeds, spinach, gram flour, spices, salt and lemon juice.
 
+
Add roasted sesame seeds, spinach, gram flour, lemon juice and all the spices.
+
  
 
Mix them well.
 
Mix them well.
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Divide the paste into 4 portions and shape them into cutlets.
 
Divide the paste into 4 portions and shape them into cutlets.
 
 
 
|-  
 
|-  
 
|| Image: Heat oil
 
|| Image: Heat oil
Line 239: Line 225:
 
Moth beans spinach cutlets are ready.
 
Moth beans spinach cutlets are ready.
  
4 cutlets contains around 208 mg of '''magnesium'''
+
Four cutlets contain around 208 milligrams of '''magnesium'''
 
+
 
+
 
|-  
 
|-  
 
|| Image: Chutney
 
|| Image: Chutney
Line 259: Line 243:
  
 
|| Our next recipe is sunflower seeds chutney (dip).
 
|| Our next recipe is sunflower seeds chutney (dip).
 
 
 
For this recipe, you need:
 
For this recipe, you need:
  
 
*2 tablespoons of sunflower seeds
 
*2 tablespoons of sunflower seeds
  
* 1 green chilli
+
* 1 green chili
  
 
*4 to 5 cloves of garlic
 
*4 to 5 cloves of garlic
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* ½ teaspoon oil or ghee
 
* ½ teaspoon oil or ghee
 
 
  
 
|-  
 
|-  
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Image: Cool tomato
 
Image: Cool tomato
 
 
 
|| Procedure:
 
|| Procedure:
  
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Heat oil or ghee in a pan and saute the chopped tomato.
 
Heat oil or ghee in a pan and saute the chopped tomato.
  
Keep it aside to cool
+
Keep it aside to cool.
 
+
 
+
 
|-
 
|-
 
|| Image: Combined ingredients
 
|| Image: Combined ingredients
Line 313: Line 289:
 
Image: Final chutney
 
Image: Final chutney
  
 
+
|| Grind both into a paste along with garlic, chili, salt and water.
|| Grind both into a smooth paste along with garlic, chilli, salt and water.
+
  
 
Sunflower seeds chutney is ready.
 
Sunflower seeds chutney is ready.
  
2 tablespoons of this chutney contains around 133 mg of '''magnesium'''.
+
Two tablespoons of this chutney contains around 133 milligrams of '''magnesium'''.
 
+
 
+
 
|-
 
|-
 
|| Image: Cow pea sprouts paratha
 
|| Image: Cow pea sprouts paratha
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|| Next recipe is sprouted cowpea paratha (stuffed flat bread).
+
|| Next recipe is cowpea sprouts paratha (stuffed flat bread).
  
  
Line 347: Line 320:
 
*1/4 cup wheat flour
 
*1/4 cup wheat flour
  
* 2 tablespoons sprouted cowpea
+
* 2 tablespoons cowpea sprouts
  
 
*1 tablespoon sesame seeds
 
*1 tablespoon sesame seeds
  
*1 green chilli
+
*1 green chili
  
 
*1 teaspoon cumin seeds
 
*1 teaspoon cumin seeds
  
 
*½ teaspoon turmeric powder
 
*½ teaspoon turmeric powder
 
 
 
|-
 
|-
 
||  
 
||  
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*Salt to taste
 
*Salt to taste
  
*2 teaspoons oil or ghee
+
* and 2 teaspoons of oil or ghee
 
+
 
+
 
|-  
 
|-  
 
|| Image: Sprouts
 
|| Image: Sprouts
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Image: Cool  
 
Image: Cool  
 
+
|| First, make a coarse paste of cowpea sprouts with green chili using a mixer.
 
+
|| First, make a coarse paste of sprouted cowpea with green chili using a mixer.
+
  
 
If the mixer is not available you can use a stone grinder.
 
If the mixer is not available you can use a stone grinder.
  
Heat oil in a pan add cumin seeds and sesame seeds one by one
+
Heat oil in a pan, add cumin seeds and then sesame seeds.
  
 
Saute till they change color.
 
Saute till they change color.
Line 410: Line 377:
  
 
Keep it aside to cool.
 
Keep it aside to cool.
 
 
 
|-
 
|-
 
|| Image: Flour
 
|| Image: Flour
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|| To make the paratha take the flour in a bowl.
+
|| To make the paratha, take the flour in a bowl.
  
 
Knead a dough out of it by adding sufficient water.
 
Knead a dough out of it by adding sufficient water.
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Dust some flour and roll it into a paratha.
 
Dust some flour and roll it into a paratha.
 
 
 
|-  
 
|-  
 
|| Image: cover the mixture
 
|| Image: cover the mixture
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Image: Final image
 
Image: Final image
 
 
 
|| Heat a pan and cook the paratha on both sides by applying ghee or oil.  
 
|| Heat a pan and cook the paratha on both sides by applying ghee or oil.  
  
 
Cowpea sprouts paratha is ready.
 
Cowpea sprouts paratha is ready.
  
One paratha contains around 173 mg of '''magnesium'''.
+
One paratha contains around 173 milligrams of '''magnesium'''.
 
+
 
+
 
|-  
 
|-  
 
|| Image: Bengal gram fenugreek sabzi
 
|| Image: Bengal gram fenugreek sabzi
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* 1 medium chopped tomato
 
* 1 medium chopped tomato
  
* 1 medium onion
+
* 1 medium chopped onion
  
  
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Image: Oil
 
Image: Oil
 
 
 
|| You will also need:
 
|| You will also need:
  
 
* ½ teaspoon turmeric powder
 
* ½ teaspoon turmeric powder
  
* 1 teaspoon red chilli powder
+
* ½  teaspoon red chili powder
  
 
* 1 tablespoon roasted peanut powder
 
* 1 tablespoon roasted peanut powder
Line 509: Line 466:
  
 
And salt to taste
 
And salt to taste
 
 
 
|-
 
|-
 
|| Image: Pressure cook sprouts
 
|| Image: Pressure cook sprouts
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Image: Soft tomatoes
 
Image: Soft tomatoes
 
 
 
|| Procedure:
 
|| Procedure:
  
Line 536: Line 489:
  
 
Add the tomatoes and cook till they become soft.
 
Add the tomatoes and cook till they become soft.
 
 
 
|-  
 
|-  
 
|| Image: add fenugreek leaves
 
|| Image: add fenugreek leaves
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|| Add fenugreek leaves and cook for 5 minutes.
 
|| Add fenugreek leaves and cook for 5 minutes.
  
Now add the spices and sprouted bengal gram and mix well.
+
Now add the spices, salt  and sprouted bengal gram and mix well.
  
To this, add peanut powder
+
To this, add peanut powder.
  
Cover the pan and cook for 5 to 10 minutes.
+
Cover the pan with a lid and cook for 5 to 10 minutes.
  
 
Sprouted bengal gram curry is ready.
 
Sprouted bengal gram curry is ready.
  
½ bowl of this curry contains around 141 mg of '''magnesium'''.
+
Half bowl of this curry contains around 141 milligrams of '''magnesium'''.
 
+
 
+
 
|-  
 
|-  
 
|| Image: Amaranth leaves sabzi
 
|| Image: Amaranth leaves sabzi
Line 590: Line 539:
 
For this recipe, you need:
 
For this recipe, you need:
  
* 100 grams of amaranth leaves
+
* 100 grams of washed amaranth leaves
  
 
* 4 cloves of garlic
 
* 4 cloves of garlic
Line 597: Line 546:
  
 
* 2 tablespoons grated coconut
 
* 2 tablespoons grated coconut
 +
 +
*2 green chilies
  
 
* Pinch of turmeric
 
* Pinch of turmeric
Line 621: Line 572:
 
|| Procedure:
 
|| Procedure:
  
 
First wash amaranth leaves thoroughly using a strainer.
 
  
 
Heat oil in a pan.
 
Heat oil in a pan.
  
Add garlic, green chili and onions
+
Add garlic, green chilis and onion.
  
 
Fry till they change color.
 
Fry till they change color.
Line 632: Line 581:
 
Now add the amaranth leaves and mix well.
 
Now add the amaranth leaves and mix well.
  
Close and cook for 5 to 7 minutes.
+
Close with the lid and cook for 5 to 7 minutes.
  
 
|-  
 
|-  
Line 642: Line 591:
  
 
Image: Sprouted bengal gram curry
 
Image: Sprouted bengal gram curry
 +
|| Add salt and turmeric and cook for 1 minute.
  
 
+
To this add the grated coconut and cook for 5 minutes.
|| Add salt and turmeric and cook for 1 min.
+
 
+
To this add the grated coconut and cook for 5 min.
+
  
 
Amaranth leaves stir fry is ready.
 
Amaranth leaves stir fry is ready.
  
½ bowl of this stir fry contains around 209 milligrams of '''magnesium'''.
+
Half bowl of this stir fry contains around 209 milligrams of '''magnesium'''.
 
+
 
+
 
|-  
 
|-  
 
|| Collage: recipes
 
|| Collage: recipes
  
|| Include these '''magnesium''' rich recipes in your daily diet for good health.
+
|| Include these '''magnesium''' rich recipes in your daily diet for a good health.
 
|-
 
|-
  

Latest revision as of 14:08, 31 July 2020

Visual Cue
Narration
Title slide Welcome to Spoken tutorial on Magnesium rich vegetarian recipes.
Collage: Benefits of magnesium

Collage: Sources of magnesium

Collage: Recipes

In this tutorial, we will learn about:
  • Benefits of magnesium
  • Vegetarian sources of magnesium
  • and Magnesium rich vegetraian recipes


Image: Magnesium symbol

Image: Body

Image: Type 2

Image: Bones and teeth

Image: Energy production

Image: DNA


Magnesium is a mineral which is an essential nutrient required by the body.


It is among the Type 2 nutrients which has been explained in an another tutorial.


Please visit our website for this tutorial.

Magnesium is required for healthy bones and teeth as well.


We also need magnesium for energy production and DNA synthesis.

Collage: Functions of magnesium The importance of magnesium has been explained in another tutorial.
Image: Beans

Image: Nuts

Image: Seeds

Image: Grains

Image: Absorption

Image: Fermentation

Image: Roasting

Image: Germination

Image: Cooking

Image: Soaking

Magnesium is present in beans, nuts, seeds, leafy vegetables and grains.


Intake of magnesium and its absorption in the body both are equally important.


Fermentation, roasting, germination and cooking improves the absorption.


Soaking beans before cooking also does the same.

Image: Moth bean cutlet

Now, let us see the preparation of our first recipe, sprouted moth beans cutlet.

Image: Spinach

Image: Garlic

Image: Lemon juice

Image: Sesame seeds

Image: Salt


To prepare this recipe, you will need:
  • ¼ cup sprouted moth beans
  • 1 cup washed and chopped spinach
  • 1 tablespoon Bengal gram flour
  • 4 to 5 cloves of garlic
  • 1 teaspoon lemon juice
  • 1 tablespoon roasted sesame seeds

And salt to taste

Image: Red chili powder

Image: Bengal gram flour

Image: Oil

You also need:
  • 1 teaspoon red chili powder
  • 3 teaspoons of oil
Image: Sprouts

Image: Soaked moth beans

Image: Muslin cloth

Image: Tied in cloth


I will now explain the procedure:


For sprouting, soak moth beans 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.


Please note that different legumes take different time for germination.


Image: Sprouts

Image: Beans in the mixer jar

Image: Coarse mixture

Image: Heat pan

Image: Roasting sesame seeds

Image: Cooling sesame seeds


Once the sprouts are ready add garlic to it and grind it into a coarse paste.


You can use a mixer or a stone grinder to make the paste.


Heat a pan and roast the sesame seeds till they turn light golden.


Let them cool.

Image: Sprouts paste in a bowl

Image: All ingredients

Image: Spices and salt

Image: Lemon juice

Image: Mixed paste

Image: Water addition if needed

Image: 4 portions

Image: Shaping into Cutlet

To make the cutlets, take the sprouts paste in a bowl.

Add roasted sesame seeds, spinach, gram flour, spices, salt and lemon juice.

Mix them well.

If the paste is dry, add 1 tablespoon water.

Divide the paste into 4 portions and shape them into cutlets.

Image: Heat oil

Image: Fry cutlets

Image: Frying on both sides

Image: Final cutlets

Heat the oil in a pan.

Shallow fry the cutlets on medium heat till both sides turn golden brown.

Moth beans spinach cutlets are ready.

Four cutlets contain around 208 milligrams of magnesium

Image: Chutney

Image: Sunflower seeds

Image: Green chilli

Image: Garlic

Image: Chopped tomato

Image: salt

Image: oil


Our next recipe is sunflower seeds chutney (dip).

For this recipe, you need:

  • 2 tablespoons of sunflower seeds
  • 1 green chili
  • 4 to 5 cloves of garlic
  • 1 small chopped tomato
  • Salt to taste
  • ½ teaspoon oil or ghee
Image: Pan with sunflower seeds

Image: Roasting Sunflower seeds

Image: Cool sesame seeds

Image: Oil in pan

Video: Roasting Tomatoes

Image: Roasted Tomatoes

Image: Cool tomato

Procedure:

Roast sunflower seeds till they turn light brown on medium heat.

Then allow them to cool.

Heat oil or ghee in a pan and saute the chopped tomato.

Keep it aside to cool.

Image: Combined ingredients

Image: Mixer or grinder

Image: smooth paste

Image: Final chutney

Grind both into a paste along with garlic, chili, salt and water.

Sunflower seeds chutney is ready.

Two tablespoons of this chutney contains around 133 milligrams of magnesium.

Image: Cow pea sprouts paratha

Image: Wheat flour

Image: Cowpea

Image: Sesame seeds

Image: Green chilli

Image: Jeera

Image: Turmeric powder


Next recipe is cowpea sprouts paratha (stuffed flat bread).


The procedure for making sprouts has been explained earlier in this tutorial.


For this recipe, you will need:

  • 1/4 cup wheat flour
  • 2 tablespoons cowpea sprouts
  • 1 tablespoon sesame seeds
  • 1 green chili
  • 1 teaspoon cumin seeds
  • ½ teaspoon turmeric powder

Image: Oil or ghee

Image: Salt


You also need:
  • Salt to taste
  • and 2 teaspoons of oil or ghee
Image: Sprouts

Image: Grind

Image: Coarse mixture

Image: Oil in pot

Image: Cumin

Image: Sesame seeds

Image: Sesame seeds turning brown

Image: Adding bean mixture

Image: Spices

Image: Mix well

Image: Cool

First, make a coarse paste of cowpea sprouts with green chili using a mixer.

If the mixer is not available you can use a stone grinder.

Heat oil in a pan, add cumin seeds and then sesame seeds.

Saute till they change color.

Add the cowpea paste and saute for another 2 minutes.

Then add salt and turmeric powder and cook for 5 minutes.

Keep it aside to cool.

Image: Flour

Image: Dough

Image: 1 portion of dough

Image: Flattened dough

Image: Bean mixture


To make the paratha, take the flour in a bowl.

Knead a dough out of it by adding sufficient water.

Flatten the dough using a rolling pin.

Place the cowpea paste on the flattened dough.

Cover from all sides.

Dust some flour and roll it into a paratha.

Image: cover the mixture

Image: Dust flour

Image: Flatten it like roti

Image: Heat a pan

Image: Cook on both sides

Image: Apply ghee or oil

Image: Final image

Heat a pan and cook the paratha on both sides by applying ghee or oil.

Cowpea sprouts paratha is ready.

One paratha contains around 173 milligrams of magnesium.

Image: Bengal gram fenugreek sabzi

Image: Bengal gram sprouts

Image: Fenugreek leaves

Image: Tomato

Image: Onion

Image: Turmeric powder

Next recipe is sprouted bengal gram dry curry.


For this recipe, you will need::

  • ¼ cup Bengal gram sprouts
  • 1 cup washed fenugreek leaves
  • 1 medium chopped tomato
  • 1 medium chopped onion


Image: Red chili powder


Image: Peanut powder

Image: Salt

Image: Oil

You will also need:
  • ½ teaspoon turmeric powder
  • ½ teaspoon red chili powder
  • 1 tablespoon roasted peanut powder
  • 1 teaspoon oil

And salt to taste

Image: Pressure cook sprouts

Image: Pressure released

Image: Heat oil

Image: Add onions and fry

Image: Onions change color

Image: Add tomatoes

Image: Soft tomatoes

Procedure:

Pressure cook sprouted bengal gram until 2 whistles.

Wait till the pressure is released.

Heat oil in a pan, add onions and fry till they change color.

Add the tomatoes and cook till they become soft.

Image: add fenugreek leaves

Image: Mix well and cook

Image: Spices

Image: Sprouts

Image: Close and cook

Image: Final sabzi


Add fenugreek leaves and cook for 5 minutes.

Now add the spices, salt and sprouted bengal gram and mix well.

To this, add peanut powder.

Cover the pan with a lid and cook for 5 to 10 minutes.

Sprouted bengal gram curry is ready.

Half bowl of this curry contains around 141 milligrams of magnesium.

Image: Amaranth leaves sabzi

Image: Amaranth leaves

Image: Onion

Image: Garlic

Image: Green chillis

Image: Salt

Image: Turmeric

Image: Coconut


The last recipe is amaranth leaves stir fry.


For this recipe, you need:

  • 100 grams of washed amaranth leaves
  • 4 cloves of garlic
  • 1 small onion
  • 2 tablespoons grated coconut
  • 2 green chilies
  • Pinch of turmeric
  • Salt to taste

You will also require 1 teaspoon of oil.

Image: Amaranth leaves

Image: Oil

Image: Garlic green chili and onion

Image: Color change

Image: Amaranth leaves

Image: Mix well

Image: Cook for 5 to 7 minutes

Procedure:


Heat oil in a pan.

Add garlic, green chilis and onion.

Fry till they change color.

Now add the amaranth leaves and mix well.

Close with the lid and cook for 5 to 7 minutes.

Image: Spices

Image: Add coconut powder

Image: Cook for 5 min

Image: Sprouted bengal gram curry

Add salt and turmeric and cook for 1 minute.

To this add the grated coconut and cook for 5 minutes.

Amaranth leaves stir fry is ready.

Half bowl of this stir fry contains around 209 milligrams of magnesium.

Collage: recipes Include these magnesium rich recipes in your daily diet for a good health.
Acknowledgement slide This brings us to the end of this tutorial


Thanks for joining

Contributors and Content Editors

Bellatony911, Suryas.mona