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− | | <center>Time</center>
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− | |<center>Narration</center>
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− | | Welcome to the '''Spoken tutorial '''on Vegetarian recipes for 6 month old babies.
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− | | In this tutorial, we will learn Introduction to complementary feeding and
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− | | How to prepare Vegetarian recipes such as Black-eyed beans puree
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− | | Pumpkin puree
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− | | 00:24
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− | | Ragi porridge
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− | Sorghum porridge
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− | | 00:27
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− | | And Spinach leaves puree
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− | | 00:31
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− | | Before we begin, it is important to remember that
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− | Exclusive breastfeeding is recommended for the first six months.
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− | | After completion of 6 months, breast milk is not enough for the baby.
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− | |Therefore, along with breastfeeding, the baby should be fed home cooked food too.
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− | | It is known as complementary feeding.
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− | |While introducing a Complementary food to the baby start one food at a time,
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− | | 01:04
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− | | It will help to find if the baby is allergic to any food.
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− | Once the baby gets comfortable, start giving the combination of ingredients.
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− | |Initially, start with one tablespoon twice a day then, gradually, go up to 4 tablespoons twice a day.
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− | | Apart from these, while preparing the baby’s food always use local, regional and seasonal ingredients
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− | | 01:34
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− | | And do not add sugar, salt or spices in baby’s food until the baby turns one.
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− | | After completion of 6 months the baby requires up to 200 kilocalories of energy from complementary foods.
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− | | 01:52
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− | | Only well cooked and a pureed form of the food should be given.
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− | | 01:57
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− | | Let’s begin with our recipes, but, before that keep in mind
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− | One can use breastmilk, coconut milk or boiled and cooled water to make the following recipes.
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− | | 02:12
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− | | The first recipe is Black-eyed beans puree.
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− | | To make it, we will need - One tablespoon of sprouted Black-eyed beans or Cowpeas
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− | | 02:23
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− | | Note that The procedure of sprouting has been explained in another tutorial of the same series.
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− | |02:31
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− | | Start the preparation by gently washing sprouted Black-eyed beans.
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− | | Take out these beans in a steel container and soak it for an hour or two.
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− | | Then gently remove the outer cover by rubbing between fingers.
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− | | Separate the outer covers and take out these beans in a steel pot.
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− | | Add water until the beans get covered.
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− | Keep this steel pot in a pressure cooker.
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− | | 03:01
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− | | Cook it until 4-5 whistles. Remove it from the flame and allow it to cool for some time.
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− | | Now, gently separate cooked outer covers if there are any.
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− | |03:14
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− | | And make a puree of boiled beans using a mixer or a stone grinder.
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− | | Add a little amount of boiled water or remaining pressure cooked water.
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− | | And the Black-eyed beans puree is ready.
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− | |03:32
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− | | This Black-eyed beans puree is rich in -
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− | '''Protein'''
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− | | '''Phosphorus'''
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− | | Iron
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− | | '''Zinc '''and '''Magnesium'''
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− | |03:46
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− | | To make such purees - You can also use any locally available alternatives such as -
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− | Moth beans, Bengal gram, Yellow peas
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− | |03:59
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− | | Red lentils
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− | Green peas
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− | | Kidney beans
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− | Chickpeas
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− | Horse gram, etc.
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− | |04:07
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− | | The second recipe is Pumpkin puree:
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− | | We require - 250 grams Yellow Pumpkin
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− | |And for the preparation: Take cleaned and washed Pumpkin. Remove the seeds.
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− | | Dice it in small pieces.
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− | | Then, cook it in a steamer for around 15 minutes.
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− | | Remove it from the flame and let it cool for some time.
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− | | Now make a puree of this cooked Pumpkin using a mixer or a stone grinder.
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− | | The Pumpkin puree is ready.
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− | | This Pumpkin puree is a source of - '''Vitamine A'''
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− | | '''Folate '''
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− | | '''Choline '''
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− | |'''Potassium''' and '''Sulphur'''
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− | | If Pumpkin is not available then other vegetables used are Green Pumpkin, White Pumpkin, etc.
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− | | Now we will see the third recipe, which is Ragi porridge.
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− | |For that, we will require One tablespoon of Ragi powder
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− | |Please note that: Ragi powder is different from Ragi flour.
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− | |For this recipe, we need Ragi powder.
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− | Therefore, we will first see how to make Ragi powder.
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− | |05:27
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− | | To prepare it- Firstly, soak the Ragi for around 9 to 12 hours.
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− | | Remove it in a strainer and rinse it thoroughly using water.
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− | | Let all the water drain out.
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− | | Then, tie it in a clean cotton cloth.
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− | | Keep it aside till it sprouts. This process is called Germination.
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− | | After that, dry it in the sunlight for a day or two.
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− | | Then, roast it on a low flame for about 10 to 12 minutes
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− | |06:03
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− | | Remember, continuous stirring is required.
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− | | This entire process will reduce the phytic acid from the food.
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− | | Now, make a powder of it using a mixer or a stone grinder.
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− | | We can store this powder for a week in an airtight container in a dry, cool place.
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− | | Next, to make Ragi porridge - Take one tablespoon of this Ragi powder.
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− | | Add boiled and cooled water or other alternatives as mentioned earlier.
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− | | Mix it well to avoid lumps.
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− | |Cook this mixture for about 7 to 10 minutes on a low flame.
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− | |Add little water during cooking if required.
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− | | It will bring down the consistency of the porridge.
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− | | But make sure the consistency of the porridge should not be thin or watery.
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− | |07:00
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− | |The Ragi porridge is now ready.
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− | | This Ragi porridge provides various nutrients such as -
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− | '''Protein'''
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− | | '''Calcium'''
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− | Iron
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− | | '''Potassium''' and '''Sulphur'''
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− | | The fourth recipe is Sorghum porridge.
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− | |For that, we will require -Two tablespoons of Sorghum powder and to make the powder:
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− | Soak the Sorghum in water for 7 to 8 hours.
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− | | After which put it in a strainer and rinse it thoroughly with water.
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− | |Let all the water drain out.
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− | |Now tie it in a clean and dry cotton cloth and Keep it aside till it sprouts.
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− | | Dry this sprouted Sorghum under the sunlight for a day or two.
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− | | Roast it on a low flame for 10 to 12 minutes.
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− | |Then grind it and make a powder of it.
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− | | We can store this powder for a week in an airtight container in a dry, cool place.
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− | |Take two tablespoons of this Sorghum powder in a bowl.
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− | | Add 4 to 5 teaspoons of boiled and cooled water or other alternatives as mentioned earlier.
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− | | Mix well to avoid lump formation.
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− | | Now cook this mixture on a low flame for 4 to 6 minutes.
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− | |And the Sorghum porridge is ready.
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− | |Note that, the Sorghum porridge is rich in -
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− | '''Protein'''
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− | |08:40
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− | | '''Phosphorus'''
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− | |'''Potassium'''
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− | | '''Magnesium'''
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− | |'''Selenium'''
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− | |'''Sulphur''' and Iron
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− | | The fifth recipe is Spinach leaves puree:
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− | |To make Spinach leaves puree we require 2 cups of washed and trimmed Spinach leaves and
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− | One teaspoon of ghee
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− | | Procedure: Heat 1 teaspoon of ghee in a pan.
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− | | Add washed and trimmed Spinach leaves.
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− | | Saute it for 5-7 minutes on a low flame.
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− | | Now, take out these sauted leaves in a plate.
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− | And make a puree of it using a stone grinder or a mixer.
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− | | Now our Spinach leaves puree is ready.
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− | |Spinach leaves are a source of
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− | '''Vitamin A'''
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− | '''Folate'''
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− | | '''Vitamin C'''
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− | Iron
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− | |'''Magnesium''' and '''Calcium '''
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− | | One can use any locally available leafy vegetable to make such kind of puree.
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− | | For example; Red Amaranth leaves
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− | | Drumstick leaves
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− | Radish leaves
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− | | Fenugreek leaves and Mustard leaves
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− | | 10:10
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− | | This brings us to the end of this tutorial on Vegetarian recipes for 6 month old babies.
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− | Thanks for joining
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