Difference between revisions of "Health-and-Nutrition/C2/Non-vegetarian-recipes-for-lactating-mothers/English-timed"

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(Created page with "{|border=1 | <center>Time</center> |<center>Narration</center> |- | 00:00 | Welcome to the '''spoken tutorial '''on Non-vegetarian recipes for Lactating mothers. |- |00:07 |...")
 
Line 9: Line 9:
 
|-
 
|-
 
|00:07
 
|00:07
−
| In this tutorial, we will learn about: Importance of nutrition during lactation
+
| In this tutorial, we will learn about: Importance of nutrition during lactation,
  
 
|-
 
|-
 
| 00:13
 
| 00:13
−
| Preparation of non-vegetarian recipes such as - Chicken curry with Drumsticks
+
| Preparation of non-vegetarian recipes such as - Chicken curry with Drumsticks,
  
 
|-
 
|-
 
| 00:20
 
| 00:20
−
| Chicken in Peanut Garlic masala
+
| Chicken in Peanut Garlic masala,
  
 
|-
 
|-
 
| 00:24
 
| 00:24
−
| Fish Coconut curry
+
| Fish Coconut curry,
  
−
Mixed Vegetable curry with Egg and Fish Spinach curry
+
Mixed Vegetable curry with Egg and  
 +
Fish Spinach curry.
  
 
|-
 
|-
 
| 00:31
 
| 00:31
−
|During lactation, a mother requires additional amount of nutrition for milk production
+
|During lactation, a mother requires additional amount of nutrition for milk production,
  
 
|-
 
|-
 
| 00:38
 
| 00:38
−
|to provide enough nutrients for the growing infant and to meet mothers daily needs
+
|to provide enough nutrients for the growing infant and to meet mother's daily needs.
  
 
|-
 
|-
Line 37: Line 38:
 
| Essential nutrients required during lactation are -
 
| Essential nutrients required during lactation are -
  
−
'''Vitamins''',  Minerals
+
'''Vitamins''',  Minerals,
  
 
|-
 
|-
 
| 00:51
 
| 00:51
−
| '''Omega 3 fatty acids '''and  '''Choline'''
+
| '''Omega 3 fatty acids '''and  '''Choline'''.
  
 
|-
 
|-
 
|00:54
 
|00:54
−
|Besides nutrients, we will learn about '''Galactogogues -'''
+
|Besides nutrients, we will learn about '''Galactogogues.'''
  
 
|-
 
|-
 
| 00:59
 
| 00:59
−
| '''Galactogogues''' are substances that help in milk production
+
| '''Galactogogues''' are substances that help in milk production.
  
 
|-
 
|-
 
| 01:04
 
| 01:04
−
| Mother can get it from diet by including - Garlic
+
| Mother can get it from diet by including - Garlic,
  
 
|-
 
|-
 
| 01:08
 
| 01:08
−
| Fenugreek seeds and leaves
+
| Fenugreek seeds and leaves,
  
 
|-
 
|-
 
| 01:10
 
| 01:10
−
| Fennel seeds
+
| Fennel seeds,
  
 
|-
 
|-
 
| 01:12
 
| 01:12
−
| Garden cress seeds
+
| Garden cress seeds,
  
−
Drumstick leaves  
+
Drumstick leaves,
  
 
|-
 
|-
 
| 01:15
 
| 01:15
−
| Dill leaves and Carom seeds
+
| Dill leaves and Carom seeds.
  
 
|-
 
|-
Line 81: Line 82:
 
|-
 
|-
 
|01:28
 
|01:28
−
|After understanding the importance of nutrition during lactation -
+
|After understanding the importance of nutrition during lactation, We will begin with the preparation of the recipes.
−
 
+
−
We will begin with the preparation of the recipes.
+
  
 
|-
 
|-
Line 91: Line 90:
 
|-
 
|-
 
|01:43
 
|01:43
−
| To make this, we need - 100 gm of Chicken
+
| To make this, we need - 100 gm of Chicken,
  
 
|-
 
|-
 
| 01:47
 
| 01:47
−
| 2 pieces Drumstick  
+
| 2 pieces Drumstick,
  
−
1 sprig Curry leaves  
+
1 sprig Curry leaves,
  
 
|-
 
|-
 
| 01:51
 
| 01:51
−
| 1 teaspoon black Pepper seeds
+
| 1 teaspoon black Pepper seeds,
  
−
1 chopped Onion  
+
1 chopped Onion,
  
 
|-
 
|-
 
| 01:55
 
| 01:55
−
| 4 cloves Garlic
+
| 4 cloves Garlic,
  
−
Salt as per taste
+
Salt as per taste.
  
 
|-
 
|-
 
| 02:00
 
| 02:00
−
| ½ teaspoon Turmeric powder
+
| ½ teaspoon Turmeric powder,
  
−
½ teaspoon Chilli powder
+
½ teaspoon Chilli powder,
  
 
|-
 
|-
 
| 02:05
 
| 02:05
−
| 1 green Chilli
+
| 1 green Chilli,
  
−
1 handful Coriander leaves
+
1 handful Coriander leaves,
  
−
2 teaspoon Oil
+
2 teaspoon Oil.
  
 
|-
 
|-
 
| 02:11
 
| 02:11
−
| In a pan, heat 1 teaspoon oil  
+
| In a pan, heat 1 teaspoon oil.
  
−
To this add onions, garlic, pepper and green chilli
+
To this, add onions, garlic, pepper and green chilli.
  
 
|-
 
|-
 
| 02:19
 
| 02:19
−
| Saute till they turn golden in color
+
| Saute till they turn golden in color.
  
−
Now add curry leaves, coriander leaves and fry for 2-3 seconds
+
Now add curry leaves, coriander leaves and fry for 2-3 seconds.
  
 
|-
 
|-
Line 143: Line 142:
 
|-
 
|-
 
| 02:32
 
| 02:32
−
| Next, pressure cook or boil drumsticks until cooked
+
| Next, pressure cook or boil drumsticks until cooked.
  
 
|-
 
|-
 
|02:36
 
|02:36
−
| Heat 1 teaspoon oil in a pan
+
| Heat 1 teaspoon oil in a pan.
  
−
Add the prepared paste and cook for 2 minutes
+
Add the prepared paste and cook for 2 minutes.
  
 
|-
 
|-
 
| 02:42
 
| 02:42
−
| To this, add all the spices and chicken
+
| To this, add all the spices and chicken.
  
−
Now add half cup water and mix well
+
Now add half cup water and mix well.
  
 
|-
 
|-
 
| 02:50
 
| 02:50
−
| Cover and cook till the chicken becomes tender
+
| Cover and cook till the chicken becomes tender.
  
 
|-
 
|-
 
|02:53
 
|02:53
−
|  To this, add the boiled or pressure cooked drumsticks . Let it cook for 2-4 minutes
+
|  To this, add the boiled or pressure cooked drumsticks . Let it cook for 2-4 minutes.
  
 
|-
 
|-
Line 175: Line 174:
 
|-
 
|-
 
| 03:08
 
| 03:08
−
|To prepare this, we need - 100 gm chicken
+
|To prepare this, we need - 100 gm chicken,
  
−
2 tablespoons peanuts
+
2 tablespoons peanuts,
  
 
|-
 
|-
 
| 03:14
 
| 03:14
−
| 5 cloves garlic
+
| 5 cloves garlic,
  
−
1 tomato chopped
+
1 tomato chopped,
  
 
|-
 
|-
 
| 03:18
 
| 03:18
−
| 1 Onion chopped
+
| 1 Onion chopped,
  
−
1/2 teaspoon Turmeric
+
1/2 teaspoon Turmeric,
  
 
|-
 
|-
 
| 03:21
 
| 03:21
−
| Salt to taste
+
| Salt to taste,
  
−
1 teaspoon Red chilli powder
+
1 teaspoon Red chilli powder,
  
 
|-
 
|-
 
| 03:25
 
| 03:25
−
| 2 teaspoon Oil
+
| 2 teaspoon Oil.
  
 
|-
 
|-
 
| 03:27
 
| 03:27
−
|To prepare peanut garlic paste - Roast the peanuts on a pan on medium flame
+
|To prepare peanut garlic paste - Roast the peanuts in a pan on medium flame.
  
 
|-
 
|-
 
| 03:34
 
| 03:34
−
| Stir them continuously to avoid burning
+
| Stir them continuously to avoid burning.
  
−
Allow them to cool
+
Allow them to cool.
  
 
|-
 
|-
 
| 03:39
 
| 03:39
−
| Rub roasted peanuts between your palms to remove the outer cover
+
| Rub roasted peanuts between your palms to remove the outer cover.
  
 
|-
 
|-
 
|03:45
 
|03:45
−
| Now, In a pan heat 1 teaspoon oil and add onion, tomato and garlic  
+
| Now in a pan, heat 1 teaspoon oil and add onion, tomato and garlic.
  
−
Fry till tomato becomes soft
+
Fry till tomato becomes soft.
  
 
|-
 
|-
 
| 03:54
 
| 03:54
−
| Allow them to cool
+
| Allow them to cool.
  
−
After cooling, mix this with peanuts  
+
After cooling, mix this with peanuts.
  
 
|-
 
|-
 
| 03:59
 
| 03:59
−
| Grind into a paste by adding little water
+
| Grind into a paste by adding little water.
  
 
|-
 
|-
 
|04:03
 
|04:03
−
|Heat 1 teaspoon oil in a pan  
+
|Heat 1 teaspoon oil in a pan.
  
 
|-
 
|-
 
| 04:05
 
| 04:05
−
| Now add peanut garlic paste and cook for 2 minutes
+
| Now add peanut garlic paste and cook for 2 minutes.
  
−
Next, add the spices and mix well
+
Next, add the spices and mix well.
  
 
|-
 
|-
 
|04:15  
 
|04:15  
−
| To this, add chicken and cook for next 2 minutes
+
| To this, add chicken and cook for next 2 minutes.
  
−
Now add a little water. mix well
+
Now add a little water, mix well.
  
 
|-
 
|-
 
| 04:21
 
| 04:21
−
| Cover the pan and cook till chicken becomes tender
+
| Cover the pan and cook till chicken becomes tender.
  
 
|-
 
|-
 
| 04:25
 
| 04:25
−
| Chicken peanut garlic masala is ready
+
| Chicken peanut garlic masala is ready.
  
 
|-
 
|-
 
| 04:28
 
| 04:28
−
|The third recipe is “Fish coconut curry”
+
|The third recipe is “Fish coconut curry”.
  
 
|-
 
|-
 
| 04:32
 
| 04:32
−
|For this, take- 100 gm Rohu
+
|For this, take- 100 gm Rohu,
  
−
½ cup grated coconut, 4 red chillies
+
½ cup grated coconut, 4 red chillies,
  
 
|-
 
|-
 
|04:38
 
|04:38
−
| ½ teaspoon turmeric
+
| ½ teaspoon turmeric,
  
−
Salt as per taste
+
Salt as per taste,
  
 
|-
 
|-
 
| 04:42
 
| 04:42
−
| 4 cloves garlic
+
| 4 cloves garlic,
  
−
1 small lemon sized tamarind ball
+
1 small lemon sized tamarind ball,
  
 
|-
 
|-
 
|04:47
 
|04:47
−
| 1 Onion chopped  
+
| 1 Onion chopped,
  
−
½ teaspoon Fenugreek seeds
+
½ teaspoon Fenugreek seeds,
  
 
|-
 
|-
 
| 04:51
 
| 04:51
−
| ½ teaspoon Cumin seeds
+
| ½ teaspoon Cumin seeds,
  
−
1 teaspoon oil
+
1 teaspoon oil.
  
 
|-
 
|-
Line 293: Line 292:
 
|In case, Rohu is not available then you may use any one of these -
 
|In case, Rohu is not available then you may use any one of these -
  
−
Mackerel, Pomfret or Bombay duck
+
Mackerel, Pomfret or Bombay duck.
  
 
|-
 
|-
 
|05:06
 
|05:06
−
|Clean the fish, add 2 pinches salt and leave it for 10 min
+
|Clean the fish, add 2 pinches salt and leave it for 10 min.
  
 
|-
 
|-
 
|05:11
 
|05:11
−
| Dry roast red chillies, fenugreek seeds, cumin seeds till they change color
+
| Dry roast red chillies, fenugreek seeds, cumin seeds till they change color.
  
 
|-
 
|-
 
| 05:17
 
| 05:17
−
| Grind the roasted ingredients along with coconut, tamarind and garlic into a paste
+
| Grind the roasted ingredients along with coconut, tamarind and garlic into a paste.
  
 
|-
 
|-
 
|05:25
 
|05:25
−
|In a pan, add 1 teaspoon oil and heat it  
+
|In a pan, add 1 teaspoon oil and heat it.
  
 
|-
 
|-
 
| 05:29
 
| 05:29
−
| Now add onions and fry till onion becomes golden
+
| Now add onions and fry till onion becomes golden.
  
 
|-
 
|-
 
| 05:33
 
| 05:33
−
| To this, add the ground paste and cook for 5-6 min
+
| To this, add the ground paste and cook for 5-6 min.
  
−
Add the spices and mix well
+
Add the spices and mix well.
  
 
|-
 
|-
 
| 05:42
 
| 05:42
−
| To this, add marinated fish and cook for next 10 min
+
| To this, add marinated fish and cook for next 10 minutes.
  
−
The fish coconut curry is ready
+
The fish coconut curry is ready.
  
 
|-
 
|-
 
|05:49
 
|05:49
−
|The fourth recipe is “Mixed vegetable boiled egg curry”
+
|The fourth recipe is “Mixed vegetable boiled egg curry”.
  
 
|-
 
|-
 
| 05:53
 
| 05:53
−
|To make this, we need  2 boiled Eggs
+
|To make this, we need-  
 +
2 boiled Eggs,
  
−
2 florets Cauliflower
+
2 florets Cauliflower,
  
 
|-
 
|-
 
| 05:59
 
| 05:59
−
| 1 medium Onion  
+
| 1 medium Onion,
  
−
2 French beans chopped
+
2 French beans chopped,
  
 
|-
 
|-
 
|06:02
 
|06:02
−
| 1 medium Tomato chopped
+
| 1 medium Tomato chopped,
  
−
½ small Capsicum chopped
+
½ small Capsicum chopped,
  
 
|-
 
|-
 
| 06:07
 
| 06:07
−
| 1 tablespoon Sesame seeds
+
| 1 tablespoon Sesame seeds,
  
−
1 teaspoon Chilli powder
+
1 teaspoon Chilli powder,
  
 
|-
 
|-
 
|06:12
 
|06:12
−
| Salt to taste
+
| Salt to taste,
  
−
½ spoon Turmeric powder
+
½ spoon Turmeric powder,
  
 
|-
 
|-
 
| 06:16
 
| 06:16
−
| 1 tablespoon Poppy seeds
+
| 1 tablespoon Poppy seeds,
  
−
½ tsp Garden cress seeds powder
+
½ tsp Garden cress seeds powder,
  
 
|-
 
|-
 
| 06:21
 
| 06:21
−
| 1 Teaspoon Oil
+
| 1 teaspoon oil.
  
 
|-
 
|-
 
| 06:24
 
| 06:24
−
| Dry roast sesame and poppy seeds in a pan  
+
| Dry roast sesame and poppy seeds in a pan.
  
−
Allow them to cool
+
Allow them to cool.
  
 
|-
 
|-
 
| 06:29
 
| 06:29
−
| Next, add half teaspoon oil in a pan and saute tomatoes
+
| Next, add half teaspoon oil in a pan and saute tomatoes.
  
 
|-
 
|-
 
| 06:35
 
| 06:35
−
| After cooling, grind the tomatoes and seeds in a mixer or stone grinder
+
| After cooling, grind the tomatoes and seeds in a mixer or stone grinder.
  
 
|-
 
|-
 
|06:41
 
|06:41
−
| Heat 1 teaspoon oil in a pan
+
| Heat 1 teaspoon oil in a pan.
  
−
Add onions and fry till they become golden
+
Add onions and fry till they become golden.
  
 
|-
 
|-
 
| 06:48
 
| 06:48
−
| Now add tomato paste and cook for 5 minutes
+
| Now add tomato paste and cook for 5 minutes.
  
−
Add salt, turmeric, chilli powder and stir well
+
Add salt, turmeric, chilli powder and stir well.
  
 
|-
 
|-
 
|06:57
 
|06:57
−
| To this, add some water and vegetables  
+
| To this, add some water and vegetables.
  
 
|-
 
|-
 
| 07:01
 
| 07:01
−
| Cover and cook till the vegetables become soft
+
| Cover and cook till the vegetables become soft.
  
 
|-
 
|-
 
|07:04
 
|07:04
−
| Cut the boiled eggs into 2 halves and add it to the curry
+
| Cut the boiled eggs into 2 halves and add it to the curry.
  
 
Cook for a minute.
 
Cook for a minute.
Line 423: Line 423:
 
|To prepare this, we need -
 
|To prepare this, we need -
  
−
2 pieces salmon
+
2 pieces salmon,
  
 
|-
 
|-
 
| 07:22
 
| 07:22
−
| 4-5 leaves of spinach
+
| 4-5 leaves of spinach,
  
−
Salt to taste
+
Salt to taste,
  
 
|-
 
|-
 
| 07:26
 
| 07:26
−
| 1 teaspoon chilli powder
+
| 1 teaspoon chilli powder,
  
−
½ teaspoon turmeric powder
+
½ teaspoon turmeric powder,
  
 
|-
 
|-
 
|07:31
 
|07:31
−
| 1 teaspoon flax seed powder
+
| 1 teaspoon flax seed powder,
  
−
1 teaspoon ghee or oil
+
1 teaspoon ghee or oil,
  
 
|-
 
|-
 
| 07:36
 
| 07:36
−
| 1 handful coriander leaves
+
| 1 handful coriander leaves,
  
−
1 teaspoon lemon juice
+
1 teaspoon lemon juice,
  
 
|-
 
|-
 
| 07:41
 
| 07:41
−
| 1 green chilli
+
| 1 green chilli,
  
−
1 teaspoon garam masala powder
+
1 teaspoon garam masala powder.
  
 
|-
 
|-
 
|07:45
 
|07:45
−
| Wash the fish pieces  
+
| Wash the fish pieces. Rub some salt and turmeric and keep it aside.
−
 
+
−
Rub some salt and turmeric and keep it aside
+
  
 
|-
 
|-
 
|07:52
 
|07:52
−
| Wash spinach thoroughly in water
+
| Wash spinach thoroughly in water.
  
−
Boil water in a pan and add spinach to it and cook it for 5 min
+
Boil water in a pan and add spinach to it and cook it for 5 minutes.
  
 
|-
 
|-
 
| 08:01
 
| 08:01
−
| Next strain the water and let it cool
+
| Next, strain the water and let it cool.
  
−
Grind the spinach, coriander and green chilli to a paste
+
Grind the spinach, coriander and green chilli to a paste.
  
 
|-
 
|-
 
|08:09  
 
|08:09  
−
| Heat 1 teaspoon ghee or oil in a pan and fry the fish until cooked
+
| Heat 1 teaspoon ghee or oil in a pan and fry the fish until cooked.
  
 
|-
 
|-
 
| 08:15
 
| 08:15
−
| Simultaneously heat 1 teaspoon oil or ghee in another pan
+
| Simultaneously heat 1 teaspoon oil or ghee in another pan.
  
 
|-
 
|-
 
| 08:22
 
| 08:22
−
| Add the spinach paste and little water and let it cook for 5 min
+
| Add the spinach paste and little water and let it cook for 5 minutes.
  
−
To this, add the spices and mix well
+
To this, add the spices and mix well.
  
 
|-
 
|-
 
|08:30
 
|08:30
−
| Now add the fried fish pieces and cook till the masala coats the fish
+
| Now, add the fried fish pieces and cook till the masala coats the fish.
  
 
|-
 
|-
 
| 08:37
 
| 08:37
−
| Add garam masala and flax seed powder and cook for 2 minutes
+
| Add garam masala and flax seed powder and cook for 2 minutes.
  
 
|-
 
|-
 
| 08:42
 
| 08:42
−
| Turn off the stove and add lemon juice
+
| Turn off the stove and add lemon juice.
  
−
The Fish spinach curry is ready  
+
The Fish spinach curry is ready.
  
 
|-
 
|-
Line 505: Line 503:
 
|All the above recipes are rich in -
 
|All the above recipes are rich in -
  
−
'''Protein'''
+
'''Protein''',
  
 
|-
 
|-
 
| 08:54
 
| 08:54
−
| '''Vitamin B12'''
+
| '''Vitamin B12''',
  
 
|-
 
|-
 
| 08:57
 
| 08:57
−
| Good fats
+
| Good fats,
  
 
|-
 
|-
 
| 09:00
 
| 09:00
−
| Iron
+
| Iron,
  
 
|-
 
|-
 
| 09:02
 
| 09:02
−
| '''Folate'''
+
| '''Folate''',
  
 
|-
 
|-
 
| 09:04
 
| 09:04
−
| '''Potassium'''
+
| '''Potassium''',
  
 
|-
 
|-
 
| 09:06
 
| 09:06
−
| '''Vitamin A'''
+
| '''Vitamin A''',
  
 
|-
 
|-
 
| 09:08
 
| 09:08
−
| '''Vitamin D'''
+
| '''Vitamin D''',
  
 
|-
 
|-
 
| 09:12
 
| 09:12
−
| Zinc
+
| Zinc,
  
 
|-
 
|-
 
| 09:14
 
| 09:14
−
| '''Magnesium'''
+
| '''Magnesium'''.
  
 
|-
 
|-
 
|09:17
 
|09:17
−
|These nutrients help in - Growth and development of the baby  
+
|These nutrients help in - Growth and development of the baby,
  
 
|-
 
|-
 
| 09:22
 
| 09:22
−
| Milk production in mother and Keeping the mother healthy
+
| Milk production in mother and Keeping the mother healthy.
  
 
|-
 
|-

Revision as of 17:02, 26 September 2019

Time
Narration
00:00 Welcome to the spoken tutorial on Non-vegetarian recipes for Lactating mothers.
00:07 In this tutorial, we will learn about: Importance of nutrition during lactation,
00:13 Preparation of non-vegetarian recipes such as - Chicken curry with Drumsticks,
00:20 Chicken in Peanut Garlic masala,
00:24 Fish Coconut curry,

Mixed Vegetable curry with Egg and Fish Spinach curry.

00:31 During lactation, a mother requires additional amount of nutrition for milk production,
00:38 to provide enough nutrients for the growing infant and to meet mother's daily needs.
00:45 Essential nutrients required during lactation are -

Vitamins, Minerals,

00:51 Omega 3 fatty acids and Choline.
00:54 Besides nutrients, we will learn about Galactogogues.
00:59 Galactogogues are substances that help in milk production.
01:04 Mother can get it from diet by including - Garlic,
01:08 Fenugreek seeds and leaves,
01:10 Fennel seeds,
01:12 Garden cress seeds,

Drumstick leaves,

01:15 Dill leaves and Carom seeds.
01:19 Please note:

Nutrition for lactating mothers has been explained in another tutorial of the same series.

01:28 After understanding the importance of nutrition during lactation, We will begin with the preparation of the recipes.
01:37 Let’s begin with our first recipe which is - Chicken curry with drumsticks.
01:43 To make this, we need - 100 gm of Chicken,
01:47 2 pieces Drumstick,

1 sprig Curry leaves,

01:51 1 teaspoon black Pepper seeds,

1 chopped Onion,

01:55 4 cloves Garlic,

Salt as per taste.

02:00 ½ teaspoon Turmeric powder,

½ teaspoon Chilli powder,

02:05 1 green Chilli,

1 handful Coriander leaves,

2 teaspoon Oil.

02:11 In a pan, heat 1 teaspoon oil.

To this, add onions, garlic, pepper and green chilli.

02:19 Saute till they turn golden in color.

Now add curry leaves, coriander leaves and fry for 2-3 seconds.

02:27 Cool them and grind it into a paste by adding a little water.
02:32 Next, pressure cook or boil drumsticks until cooked.
02:36 Heat 1 teaspoon oil in a pan.

Add the prepared paste and cook for 2 minutes.

02:42 To this, add all the spices and chicken.

Now add half cup water and mix well.

02:50 Cover and cook till the chicken becomes tender.
02:53 To this, add the boiled or pressure cooked drumsticks . Let it cook for 2-4 minutes.
02:59 Chicken curry with drumsticks is ready.
03:03 The second recipe that we will learn is “Chicken in peanut garlic masala”.
03:08 To prepare this, we need - 100 gm chicken,

2 tablespoons peanuts,

03:14 5 cloves garlic,

1 tomato chopped,

03:18 1 Onion chopped,

1/2 teaspoon Turmeric,

03:21 Salt to taste,

1 teaspoon Red chilli powder,

03:25 2 teaspoon Oil.
03:27 To prepare peanut garlic paste - Roast the peanuts in a pan on medium flame.
03:34 Stir them continuously to avoid burning.

Allow them to cool.

03:39 Rub roasted peanuts between your palms to remove the outer cover.
03:45 Now in a pan, heat 1 teaspoon oil and add onion, tomato and garlic.

Fry till tomato becomes soft.

03:54 Allow them to cool.

After cooling, mix this with peanuts.

03:59 Grind into a paste by adding little water.
04:03 Heat 1 teaspoon oil in a pan.
04:05 Now add peanut garlic paste and cook for 2 minutes.

Next, add the spices and mix well.

04:15 To this, add chicken and cook for next 2 minutes.

Now add a little water, mix well.

04:21 Cover the pan and cook till chicken becomes tender.
04:25 Chicken peanut garlic masala is ready.
04:28 The third recipe is “Fish coconut curry”.
04:32 For this, take- 100 gm Rohu,

½ cup grated coconut, 4 red chillies,

04:38 ½ teaspoon turmeric,

Salt as per taste,

04:42 4 cloves garlic,

1 small lemon sized tamarind ball,

04:47 1 Onion chopped,

½ teaspoon Fenugreek seeds,

04:51 ½ teaspoon Cumin seeds,

1 teaspoon oil.

04:56 In case, Rohu is not available then you may use any one of these -

Mackerel, Pomfret or Bombay duck.

05:06 Clean the fish, add 2 pinches salt and leave it for 10 min.
05:11 Dry roast red chillies, fenugreek seeds, cumin seeds till they change color.
05:17 Grind the roasted ingredients along with coconut, tamarind and garlic into a paste.
05:25 In a pan, add 1 teaspoon oil and heat it.
05:29 Now add onions and fry till onion becomes golden.
05:33 To this, add the ground paste and cook for 5-6 min.

Add the spices and mix well.

05:42 To this, add marinated fish and cook for next 10 minutes.

The fish coconut curry is ready.

05:49 The fourth recipe is “Mixed vegetable boiled egg curry”.
05:53 To make this, we need-

2 boiled Eggs,

2 florets Cauliflower,

05:59 1 medium Onion,

2 French beans chopped,

06:02 1 medium Tomato chopped,

½ small Capsicum chopped,

06:07 1 tablespoon Sesame seeds,

1 teaspoon Chilli powder,

06:12 Salt to taste,

½ spoon Turmeric powder,

06:16 1 tablespoon Poppy seeds,

½ tsp Garden cress seeds powder,

06:21 1 teaspoon oil.
06:24 Dry roast sesame and poppy seeds in a pan.

Allow them to cool.

06:29 Next, add half teaspoon oil in a pan and saute tomatoes.
06:35 After cooling, grind the tomatoes and seeds in a mixer or stone grinder.
06:41 Heat 1 teaspoon oil in a pan.

Add onions and fry till they become golden.

06:48 Now add tomato paste and cook for 5 minutes.

Add salt, turmeric, chilli powder and stir well.

06:57 To this, add some water and vegetables.
07:01 Cover and cook till the vegetables become soft.
07:04 Cut the boiled eggs into 2 halves and add it to the curry.

Cook for a minute.

07:10 Mixed vegetable boiled egg curry is ready.
07:14 The last recipe that we will see is “Spinach fish curry”-
07:19 To prepare this, we need -

2 pieces salmon,

07:22 4-5 leaves of spinach,

Salt to taste,

07:26 1 teaspoon chilli powder,

½ teaspoon turmeric powder,

07:31 1 teaspoon flax seed powder,

1 teaspoon ghee or oil,

07:36 1 handful coriander leaves,

1 teaspoon lemon juice,

07:41 1 green chilli,

1 teaspoon garam masala powder.

07:45 Wash the fish pieces. Rub some salt and turmeric and keep it aside.
07:52 Wash spinach thoroughly in water.

Boil water in a pan and add spinach to it and cook it for 5 minutes.

08:01 Next, strain the water and let it cool.

Grind the spinach, coriander and green chilli to a paste.

08:09 Heat 1 teaspoon ghee or oil in a pan and fry the fish until cooked.
08:15 Simultaneously heat 1 teaspoon oil or ghee in another pan.
08:22 Add the spinach paste and little water and let it cook for 5 minutes.

To this, add the spices and mix well.

08:30 Now, add the fried fish pieces and cook till the masala coats the fish.
08:37 Add garam masala and flax seed powder and cook for 2 minutes.
08:42 Turn off the stove and add lemon juice.

The Fish spinach curry is ready.

08:49 All the above recipes are rich in -

Protein,

08:54 Vitamin B12,
08:57 Good fats,
09:00 Iron,
09:02 Folate,
09:04 Potassium,
09:06 Vitamin A,
09:08 Vitamin D,
09:12 Zinc,
09:14 Magnesium.
09:17 These nutrients help in - Growth and development of the baby,
09:22 Milk production in mother and Keeping the mother healthy.
09:27 This brings us to the end of the tutorial on non vegetarian recipes for lactating mothers.

Thanks for joining

Contributors and Content Editors

Debosmita, PoojaMoolya, Sandhya.np14

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