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

From Script | Spoken-Tutorial
Jump to: navigation, search
 
Line 5: Line 5:
 
|-
 
|-
 
| 00:00
 
| 00:00
−
| Welcome to the '''spoken tutorial '''on Non-vegetarian recipes for Lactating mothers.
+
| Welcome to '''spoken tutorial''' on Non-vegetarian recipes for Lactating mothers.
  
 
|-
 
|-
Line 20: Line 20:
  
 
|-
 
|-
−
| 00:24
+
| 00:23
 
| Fish Coconut curry,
 
| Fish Coconut curry,
  
Line 34: Line 34:
 
|-
 
|-
 
| 00:38
 
| 00:38
−
|to provide enough nutrients for the growing infant and  
+
|to provide enough nutrients for the growing infant
 +
and
 +
 
 
to meet mother's daily needs.
 
to meet mother's daily needs.
  
 
|-
 
|-
−
|00:45
+
|00:44
 
| Essential nutrients required during lactation are -
 
| Essential nutrients required during lactation are -
  
Line 44: Line 46:
  
 
|-
 
|-
−
| 00:51
+
| 00:50
−
| '''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
+
| 00:58
 
| '''Galactogogues''' are substances that help in milk production.
 
| '''Galactogogues''' are substances that help in milk production.
  
 
|-
 
|-
−
| 01:04
+
| 01:03
 
| Mother can get it from diet by including - Garlic,
 
| Mother can get it from diet by including - Garlic,
  
Line 68: Line 70:
  
 
|-
 
|-
−
| 01:12
+
| 01:11
 
| Garden cress seeds,
 
| Garden cress seeds,
  
Line 78: Line 80:
  
 
|-
 
|-
−
|01:19
+
|01:18
 
| Please note:
 
| Please note:
  
Line 120: Line 122:
  
 
|-
 
|-
−
| 02:05
+
| 02:04
 
| 1 green Chilli,
 
| 1 green Chilli,
  
Line 134: Line 136:
  
 
|-
 
|-
−
| 02:19
+
| 02:18
 
| Saute till they turn golden in color.
 
| Saute till they turn golden in color.
  
Line 205: Line 207:
 
|-
 
|-
 
| 03:27
 
| 03:27
−
|To prepare peanut garlic paste - Roast the peanuts in a pan on medium flame.
+
|To prepare peanut garlic paste - Roast the peanuts on a pan on medium flame.
  
 
|-
 
|-
Line 218: Line 220:
  
 
|-
 
|-
−
|03:45
+
|03:44
 
| 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.  
  
Line 244: Line 246:
  
 
|-
 
|-
−
|04:15
+
|04:14
 
| To this, add chicken and cook for next 2 minutes.
 
| To this, add chicken and cook for next 2 minutes.
  
Line 299: Line 301:
 
|-
 
|-
 
|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.
  
 
|-
 
|-
Line 324: Line 326:
  
 
|-
 
|-
−
| 05:42
+
| 05:41
 
| To this, add marinated fish and cook for next 10 minutes.
 
| To this, add marinated fish and cook for next 10 minutes.
  
Line 341: Line 343:
  
 
|-
 
|-
−
| 05:59
+
| 05:598
 
| 1 medium Onion,  
 
| 1 medium Onion,  
  
Line 463: Line 465:
  
 
|-
 
|-
−
|07:52
+
|07:51
 
| Wash spinach thoroughly in water.
 
| Wash spinach thoroughly in water.
  
Line 469: Line 471:
  
 
|-
 
|-
−
| 08:01
+
| 08:00
 
| Next, strain the water and let it cool.
 
| Next, strain the water and let it cool.
  
Line 483: Line 485:
  
 
|-
 
|-
−
| 08:22
+
| 08:21
 
| Add the spinach paste and little water and let it cook for 5 minutes.
 
| Add the spinach paste and little water and let it cook for 5 minutes.
  
Line 493: Line 495:
  
 
|-
 
|-
−
| 08:37
+
| 08:36
 
| Add garam masala and flax seed powder and cook for 2 minutes.
 
| Add garam masala and flax seed powder and cook for 2 minutes.
  
Line 509: Line 511:
  
 
|-
 
|-
−
| 08:54
+
| 08:53
 
| '''Vitamin B12''',
 
| '''Vitamin B12''',
  
Line 553: Line 555:
  
 
|-
 
|-
−
|09:27
+
|09:29
−
|This brings us to the end of the tutorial on non vegetarian recipes for lactating mothers.
+
|This brings us to the end of the tutorial
  
 
Thanks for joining.
 
Thanks for joining.
 
|-
 
|-
 
|}
 
|}

Latest revision as of 15:52, 4 March 2020

Time
Narration
00:00 Welcome to 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,
00:23 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.

00:44 Essential nutrients required during lactation are -

Vitamins, Minerals,

00:50 Omega 3 fatty acids and Choline.
00:54 Besides nutrients, we will learn about Galactogogues.
00:58 Galactogogues are substances that help in milk production.
01:03 Mother can get it from diet by including - Garlic,
01:08 Fenugreek seeds and leaves,
01:10 Fennel seeds,
01:11 Garden cress seeds,

Drumstick leaves,

01:15 Dill leaves and Carom seeds.
01:18 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,

02:04 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.

02:18 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 on 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.
03:44 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.

04:14 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.

05:41 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,

05:598 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.
07:51 Wash spinach thoroughly in water.

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

08:00 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.
08:21 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.
08:36 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,

08:53 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.
09:29 This brings us to the end of the tutorial

Thanks for joining.

Contributors and Content Editors

Debosmita, PoojaMoolya, Sandhya.np14

Retrieved from "https://script.spoken-tutorial.org/index.php?title=Health-and-Nutrition/C2/Non-vegetarian-recipes-for-lactating-mothers/English-timed&oldid=51238"