Difference between revisions of "Health-and-Nutrition/C2/Magnesium-rich-vegetarian-recipes/English"
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*Vegetarian sources of '''magnesium''' | *Vegetarian sources of '''magnesium''' | ||
| − | *'''Magnesium'''-rich | + | *'''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. |
| Line 82: | Line 82: | ||
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 110: | Line 110: | ||
Image: Sesame seeds | Image: Sesame seeds | ||
| + | |||
| + | Image: Salt | ||
| Line 122: | Line 124: | ||
* 4 to 5 cloves of garlic | * 4 to 5 cloves of garlic | ||
| − | * 1 | + | * 1 teaspoon lemon juice |
* 1 tablespoon roasted sesame seeds | * 1 tablespoon roasted sesame seeds | ||
| Line 129: | Line 131: | ||
|- | |- | ||
| − | || | + | ||Image: Red chili powder |
| − | + | ||
| − | Image: Red chili powder | + | |
Image: Bengal gram flour | Image: Bengal gram flour | ||
| Line 166: | Line 166: | ||
| − | Please note that different | + | Please note that different legumes take different time for germination. |
| Line 183: | Line 183: | ||
| − | || 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 213: | Line 213: | ||
| − | || To make the | + | || To make the cutlets, take the sprouts paste in a bowl. |
| − | Add roasted sesame seeds, spinach, gram flour, lemon juice | + | Add roasted sesame seeds, spinach, gram flour, spices, salt and lemon juice. |
Mix them well. | Mix them well. | ||
| Line 239: | Line 239: | ||
Moth beans spinach cutlets are ready. | Moth beans spinach cutlets are ready. | ||
| − | 4 cutlets | + | 4 cutlets contain around 208 mg of '''magnesium''' |
| Line 265: | Line 265: | ||
*2 tablespoons of sunflower seeds | *2 tablespoons of sunflower seeds | ||
| − | * 1 green | + | * 1 green chili |
*4 to 5 cloves of garlic | *4 to 5 cloves of garlic | ||
| Line 314: | Line 314: | ||
| − | || Grind both into a | + | || Grind both into a paste along with garlic, chili, salt and water. |
Sunflower seeds chutney is ready. | Sunflower seeds chutney is ready. | ||
| − | 2 tablespoons of this chutney contains around 133 | + | 2 tablespoons of this chutney contains around 133 milligrams of '''magnesium'''. |
| Line 337: | Line 337: | ||
| − | || Next recipe is | + | || Next recipe is cowpea sprouts paratha (stuffed flat bread). |
| Line 347: | Line 347: | ||
*1/4 cup wheat flour | *1/4 cup wheat flour | ||
| − | * 2 tablespoons | + | * 2 tablespoons cowpea sprouts |
*1 tablespoon sesame seeds | *1 tablespoon sesame seeds | ||
| − | *1 green | + | *1 green chili |
*1 teaspoon cumin seeds | *1 teaspoon cumin seeds | ||
| Line 370: | Line 370: | ||
*Salt to taste | *Salt to taste | ||
| − | *2 teaspoons oil or ghee | + | *2 teaspoons of oil or ghee |
| Line 401: | Line 401: | ||
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 | + | Heat oil in a pan add cumin seeds and then sesame seeds. |
Saute till they change color. | Saute till they change color. | ||
| Line 424: | Line 424: | ||
| − | || 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. | ||
| Line 457: | Line 457: | ||
Cowpea sprouts paratha is ready. | Cowpea sprouts paratha is ready. | ||
| − | One paratha contains around 173 | + | One paratha contains around 173 milligrams of '''magnesium'''. |
| Line 484: | Line 484: | ||
* 1 medium chopped tomato | * 1 medium chopped tomato | ||
| − | * 1 medium onion | + | * 1 medium chopped onion |
| Line 502: | Line 502: | ||
* ½ teaspoon turmeric powder | * ½ teaspoon turmeric powder | ||
| − | * | + | * ½ teaspoon red chili powder |
* 1 tablespoon roasted peanut powder | * 1 tablespoon roasted peanut powder | ||
| Line 555: | Line 555: | ||
|| 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 | ||
| Line 563: | Line 563: | ||
Sprouted bengal gram curry is ready. | Sprouted bengal gram curry is ready. | ||
| − | + | Half bowl of this curry contains around 141 mg of '''magnesium'''. | |
| Line 590: | Line 590: | ||
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 597: | ||
* 2 tablespoons grated coconut | * 2 tablespoons grated coconut | ||
| + | |||
| + | *2 green chilies | ||
* Pinch of turmeric | * Pinch of turmeric | ||
| Line 621: | Line 623: | ||
|| Procedure: | || Procedure: | ||
| − | |||
| − | |||
Heat oil in a pan. | Heat oil in a pan. | ||
| − | Add garlic, green chili and | + | Add garlic, green chili and onion. |
Fry till they change color. | Fry till they change color. | ||
| Line 632: | Line 632: | ||
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 644: | Line 644: | ||
| − | || Add salt and turmeric and cook for 1 | + | || Add salt and turmeric and cook for 1 minute. |
| − | To this add the grated coconut and cook for 5 | + | To this add the grated coconut and cook for 5 minutes. |
Amaranth leaves stir fry is ready. | Amaranth leaves stir fry is ready. | ||
| − | + | Half bowl of this stir fry contains around 209 milligrams of '''magnesium'''. | |
| Line 656: | Line 656: | ||
|| 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. |
|- | |- | ||
Revision as of 10:42, 31 July 2020
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| 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:
|
| 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.
|
| 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.
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|
Image: Moth bean cutlet |
Now, let us see the preparation of our first recipe, sprouted moth beans cutlet.
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|
Image: Spinach Image: Garlic Image: Lemon juice Image: Sesame seeds Image: Salt
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To prepare this recipe, you will need:
And salt to taste |
| Image: Red chili powder
Image: Bengal gram flour Image: Oil
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You also need:
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| Image: Sprouts
Image: Soaked moth beans Image: Muslin cloth Image: Tied in cloth
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I will now explain the procedure:
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| Image: Sprouts
Image: Beans in the mixer jar Image: Coarse mixture Image: Heat pan Image: Roasting sesame seeds Image: Cooling sesame seeds
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Once the sprouts are ready add garlic to it and grind it into a coarse paste.
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| 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
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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.
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| 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. 4 cutlets contain around 208 mg of magnesium
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| Image: Chutney
Image: Sunflower seeds Image: Green chilli Image: Garlic Image: Chopped tomato Image: salt Image: oil
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Our next recipe is sunflower seeds chutney (dip).
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| 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
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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
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| Image: Combined ingredients
Image: Mixer or grinder Image: smooth paste Image: Final chutney
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Grind both into a paste along with garlic, chili, salt and water.
Sunflower seeds chutney is ready. 2 tablespoons of this chutney contains around 133 milligrams of magnesium.
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| Image: Cow pea sprouts paratha
Image: Wheat flour Image: Cowpea Image: Sesame seeds Image: Green chilli Image: Jeera Image: Turmeric powder
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Next recipe is cowpea sprouts paratha (stuffed flat bread).
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Image: Oil or ghee Image: Salt
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You also need:
|
| 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
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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. 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.
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| Image: Flour
Image: Dough Image: 1 portion of dough Image: Flattened dough Image: Bean mixture
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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
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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.
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| 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.
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| Image: Red chili powder
Image: Salt Image: Oil
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You will also need:
And salt to taste
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| 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
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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.
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| Image: add fenugreek leaves
Image: Mix well and cook Image: Spices Image: Sprouts Image: Close and cook Image: Final sabzi
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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 and cook for 5 to 10 minutes. Sprouted bengal gram curry is ready. Half bowl of this curry contains around 141 mg of magnesium.
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| Image: Amaranth leaves sabzi
Image: Amaranth leaves Image: Onion Image: Garlic Image: Green chillis Image: Salt Image: Turmeric Image: Coconut
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The last recipe is amaranth leaves stir fry.
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:
Add garlic, green chili 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
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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.
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| 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
|
