Difference between revisions of "Health-and-Nutrition/C2/Vegetarian-recipes-for-6-month-old-babies/English-timed"
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{|border=1 | {|border=1 | ||
+ | |||
| <center>Time</center> | | <center>Time</center> | ||
− | |<center>Narration</center> | + | | <center>Narration</center> |
|- | |- | ||
− | | 00: | + | | 00:00 |
− | | Welcome to the '''Spoken tutorial '''on Vegetarian recipes for 6 month old babies. | + | | Welcome to the '''Spoken tutorial''' on Vegetarian recipes for 6 month old babies. |
|- | |- | ||
− | | 00: | + | | 00:07 |
− | | In this tutorial, we will learn | + | | In this tutorial, we will learn- |
|- | |- | ||
− | | 00: | + | | 00:10 |
− | | | + | | Introduction to complementary feeding |
|- | |- | ||
− | | 00: | + | | 00:13 |
− | | | + | | and How to prepare vegetarian recipes such as- |
+ | |||
+ | |- | ||
+ | | 00:17 | ||
+ | | Black-eyed beans puree | ||
+ | |||
+ | |- | ||
+ | | 00:19 | ||
+ | | Pumpkin puree | ||
+ | |||
+ | |- | ||
+ | | 00:21 | ||
+ | | Ragi porridge | ||
+ | |||
+ | Sorghum porridge | ||
|- | |- | ||
| 00:24 | | 00:24 | ||
− | | | + | | and Spinach leaves puree |
− | + | ||
− | + | ||
|- | |- | ||
| 00:27 | | 00:27 | ||
− | | | + | | Before we begin, it is important to remember that |
|- | |- | ||
| 00:31 | | 00:31 | ||
− | | | + | | exclusive breastfeeding is recommended for the first six months. |
− | + | ||
− | + | ||
− | + | ||
|- | |- | ||
− | | 00: | + | | 00:36 |
| After completion of 6 months, breast milk is not enough for the baby. | | After completion of 6 months, breast milk is not enough for the baby. | ||
|- | |- | ||
− | | 00: | + | | 00:42 |
− | |Therefore, along with breastfeeding | + | | Therefore, along with breastfeeding the baby should be fed home cooked food too. |
|- | |- | ||
− | | 00: | + | | 00:48 |
| It is known as complementary feeding. | | It is known as complementary feeding. | ||
|- | |- | ||
− | | 00: | + | | 00:51 |
− | |While introducing a Complementary food to the baby start one food at a time | + | | While introducing a Complementary food to the baby, start one food at a time. |
|- | |- | ||
− | | | + | | 00:58 |
| It will help to find if the baby is allergic to any food. | | It will help to find if the baby is allergic to any food. | ||
− | Once the baby gets comfortable, start giving the combination of ingredients. | + | |- |
+ | | 01:02 | ||
+ | | Once the baby gets comfortable, start giving the combination of ingredients. | ||
|- | |- | ||
− | | 01: | + | | 01:09 |
− | |Initially, start with one tablespoon twice a day | + | | Initially, start with one tablespoon twice a day |
|- | |- | ||
− | | 01: | + | | 01:13 |
− | | | + | | then, gradually, go up to 4 tablespoons twice a day. |
|- | |- | ||
− | | 01: | + | | 01:18 |
− | | | + | | Apart from these, while preparing the baby’s food always use local, regional and seasonal ingredients. |
+ | |||
+ | |- | ||
+ | | 01:29 | ||
+ | | Please, do not add salt and honey in baby’s food till she turns one. | ||
+ | |||
+ | |- | ||
+ | | 01:36 | ||
+ | | Also, do not add sugar and jaggery until the baby is 2 years of age. | ||
|- | |- | ||
| 01:43 | | 01:43 | ||
− | | After completion of 6 months | + | | After completion of 6 months, |
|- | |- | ||
− | | 01: | + | | 01:45 |
− | | | + | | the baby requires up to 200 calories of energy from complementary foods. |
|- | |- | ||
− | | 01: | + | | 01:51 |
− | | | + | | Only well cooked and pureed form of the food should be given. |
− | + | |- | |
+ | | 01:56 | ||
+ | | Let’s begin with our recipes but, before that keep in mind- | ||
|- | |- | ||
− | | 02: | + | | 02:01 |
+ | | One can use breastmilk | ||
+ | |||
+ | |- | ||
+ | | 02:04 | ||
+ | | coconut milk or | ||
+ | |||
+ | |- | ||
+ | | 02:06 | ||
+ | | boiled and cooled water to make the following recipes. | ||
+ | |||
+ | |- | ||
+ | | 02:10 | ||
| The first recipe is Black-eyed beans puree. | | The first recipe is Black-eyed beans puree. | ||
|- | |- | ||
− | | 02: | + | | 02:14 |
− | | To make it, we will need | + | | To make it, we will need Black-eyed beans or Cowpeas |
|- | |- | ||
− | | 02: | + | | 02:21 |
− | | | + | | Firstly, soak the Black-eyed beans for around 9-12 hours |
|- | |- | ||
− | |02: | + | | 02:25 |
− | | | + | | Remove it in a strainer and rinse it thoroughly using water. |
|- | |- | ||
− | | 02: | + | | 02:30 |
− | | | + | | Let all the water drain out. |
|- | |- | ||
− | | 02: | + | | 02:33 |
− | | Then | + | | Then tie it in a clean cotton cloth. |
|- | |- | ||
− | | 02: | + | | 02:36 |
+ | | Keep it aside till it sprouts | ||
+ | |||
+ | |- | ||
+ | | 02:39 | ||
+ | | This process is called germination. | ||
+ | |||
+ | |- | ||
+ | | 02:43 | ||
+ | | Take out these beans in a steel container | ||
+ | |||
+ | |- | ||
+ | | 02:47 | ||
+ | | and soak it for an hour or two. | ||
+ | |||
+ | |- | ||
+ | | 02:50 | ||
+ | | Then, gently remove the outer cover by rubbing between fingers. | ||
+ | |||
+ | |- | ||
+ | | 02:55 | ||
| Separate the outer covers and take out these beans in a steel pot. | | Separate the outer covers and take out these beans in a steel pot. | ||
|- | |- | ||
− | | | + | | 03:00 |
| Add water until the beans get covered. | | Add water until the beans get covered. | ||
− | Keep this | + | |- |
+ | | 03:04 | ||
+ | | Keep this steal pot in a pressure cooker. | ||
|- | |- | ||
− | | 03: | + | | 03:07 |
− | | Cook it until 4-5 whistles | + | | Cook it until 4-5 whistles. |
|- | |- | ||
− | | 03: | + | | 03:11 |
− | | | + | | Remove it from the flame and allow it to cool for some time. |
|- | |- | ||
− | |03: | + | | 03:15 |
− | | | + | | Now, gently separate cooked outer covers if there are any |
|- | |- | ||
| 03:21 | | 03:21 | ||
− | | | + | | and make a puree of boiled beans using a mixer or a stone grinder. |
|- | |- | ||
| 03:27 | | 03:27 | ||
− | | | + | | Add a little amount of boiled water |
|- | |- | ||
− | |03: | + | | 03:31 |
− | | | + | | or the remaining pressure cooked water |
− | + | |- | |
+ | | 03:34 | ||
+ | | and the Black-eyed beans puree is ready. | ||
|- | |- | ||
− | | 03: | + | | 03:37 |
− | | | + | | This Black-eyed beans puree is rich in '''Protein''' |
|- | |- | ||
− | | 03: | + | | 03:41 |
− | | | + | | '''Phosphorus''' |
|- | |- | ||
− | | 03: | + | | 03:43 |
− | | ''' | + | | '''Iron''' |
+ | |||
+ | Zinc | ||
|- | |- | ||
− | |03: | + | | 03:45 |
− | | | + | | and '''Magnesium''' |
− | + | |- | |
+ | | 03:47 | ||
+ | | To make such purees, you can also use any locally available alternatives such as- | ||
|- | |- | ||
− | |03: | + | | 03:54 |
− | | | + | | Moth beans |
− | + | Bengal gram | |
|- | |- | ||
− | | 04: | + | | 03:57 |
+ | | Yellow peas | ||
+ | |||
+ | Red lentils | ||
+ | |||
+ | |- | ||
+ | | 03:59 | ||
+ | | Green peas | ||
+ | |||
+ | |- | ||
+ | | 04:01 | ||
| Kidney beans | | Kidney beans | ||
Chickpeas | Chickpeas | ||
− | Horse gram, etc. | + | |- |
+ | | 04:03 | ||
+ | | Horse gram, etc. | ||
+ | |||
+ | |- | ||
+ | | 04:05 | ||
+ | | The second recipe is Pumpkin puree. | ||
|- | |- | ||
− | |04: | + | | 04:09 |
− | | | + | | For that we require 250 grams of Yellow Pumpkin |
|- | |- | ||
− | | 04: | + | | 04:13 |
− | | | + | | and for the preparation take cleaned and washed Pumpkin. |
|- | |- | ||
− | | 04: | + | | 04:18 |
− | | | + | | Remove the seeds. |
|- | |- | ||
Line 192: | Line 270: | ||
|- | |- | ||
− | |04: | + | | 04:22 |
| Then, cook it in a steamer for around 15 minutes. | | Then, cook it in a steamer for around 15 minutes. | ||
|- | |- | ||
− | |04: | + | | 04:26 |
− | | Remove it from the flame | + | | Remove it from the flame |
|- | |- | ||
− | |04: | + | | 04:28 |
+ | | and let it cool for some time. | ||
+ | |||
+ | |- | ||
+ | | 04:30 | ||
| Now make a puree of this cooked Pumpkin using a mixer or a stone grinder. | | Now make a puree of this cooked Pumpkin using a mixer or a stone grinder. | ||
|- | |- | ||
− | |04: | + | | 04:37 |
| The Pumpkin puree is ready. | | The Pumpkin puree is ready. | ||
|- | |- | ||
− | |04: | + | | 04:40 |
− | | This Pumpkin puree is a source of | + | | This Pumpkin puree is a source of '''Vitamin A''' |
|- | |- | ||
− | |04: | + | | 04:44 |
− | | '''Folate ''' | + | | '''Folate''' |
+ | |||
+ | '''Choline''' | ||
|- | |- | ||
− | |04: | + | | 04:46 |
− | | ''' | + | | '''Potassium''' |
+ | |||
+ | and '''Sulphur''' | ||
|- | |- | ||
− | |04: | + | | 04:49 |
− | | | + | | If Pumpkin is not available then other vegetables used are- |
|- | |- | ||
− | |04:54 | + | | 04:54 |
− | | | + | | Green Pumpkin |
+ | |||
+ | White Pumpkin, etc. | ||
|- | |- | ||
− | | | + | | 04:58 |
| Now we will see the third recipe, which is Ragi porridge. | | Now we will see the third recipe, which is Ragi porridge. | ||
|- | |- | ||
− | |05: | + | | 05:02 |
− | |For that, we will require | + | | For that, we will require one tablespoon of Ragi powder |
|- | |- | ||
− | |05: | + | | 05:08 |
− | |Please note that: Ragi powder is different from Ragi flour. | + | | Please note that: Ragi powder is different from Ragi flour. |
|- | |- | ||
− | |05: | + | | 05:12 |
− | |For this recipe, we need Ragi powder. | + | | For this recipe, we need Ragi powder. |
− | Therefore, we will first see how to make Ragi powder. | + | |- |
+ | | 05:16 | ||
+ | | Therefore, we will first see how to make Ragi powder. | ||
|- | |- | ||
− | |05: | + | | 05:21 |
− | | To prepare it- Firstly, soak the Ragi for around 9 to 12 hours. | + | | To prepare it- |
+ | |||
+ | Firstly, soak the Ragi for around 9 to 12 hours. | ||
|- | |- | ||
− | |05: | + | | 05:26 |
| Remove it in a strainer and rinse it thoroughly using water. | | Remove it in a strainer and rinse it thoroughly using water. | ||
|- | |- | ||
− | |05: | + | | 05:32 |
| Let all the water drain out. | | Let all the water drain out. | ||
|- | |- | ||
− | |05: | + | | 05:34 |
| Then, tie it in a clean cotton cloth. | | Then, tie it in a clean cotton cloth. | ||
|- | |- | ||
− | |05: | + | | 05:37 |
− | | Keep it aside till it sprouts | + | | Keep it aside till it sprouts. |
|- | |- | ||
− | |05: | + | | 05:40 |
+ | | This process is called Germination. | ||
+ | |||
+ | |- | ||
+ | | 05:43 | ||
| After that, dry it in the sunlight for a day or two. | | After that, dry it in the sunlight for a day or two. | ||
|- | |- | ||
− | |05: | + | | 05:48 |
− | | Then, roast it on a low flame for about 10 to 12 minutes | + | | Then, roast it on a low flame for about 10 to 12 minutes. |
|- | |- | ||
− | | | + | | 05:52 |
| Remember, continuous stirring is required. | | Remember, continuous stirring is required. | ||
|- | |- | ||
− | | | + | | 05:56 |
| This entire process will reduce the phytic acid from the food. | | This entire process will reduce the phytic acid from the food. | ||
|- | |- | ||
− | |06: | + | | 06:01 |
| Now, make a powder of it using a mixer or a stone grinder. | | Now, make a powder of it using a mixer or a stone grinder. | ||
|- | |- | ||
− | |06: | + | | 06:07 |
| We can store this powder for a week in an airtight container in a dry, cool place. | | We can store this powder for a week in an airtight container in a dry, cool place. | ||
|- | |- | ||
− | |06: | + | | 06:15 |
− | | Next, to make Ragi porridge | + | | Next, to make Ragi porridge, take one tablespoon of this Ragi powder. |
+ | |||
+ | |- | ||
+ | | 06:20 | ||
+ | | Add boiled and cooled water | ||
|- | |- | ||
− | |06: | + | | 06:22 |
− | | | + | | or other alternatives as explained earlier. |
|- | |- | ||
− | |06: | + | | 06:26 |
| Mix it well to avoid lumps. | | Mix it well to avoid lumps. | ||
|- | |- | ||
− | |06: | + | | 06:29 |
− | |Cook this mixture for about 7 to 10 minutes on a low flame. | + | | Cook this mixture for about 7 to 10 minutes on a low flame. |
|- | |- | ||
− | |06: | + | | 06:34 |
− | |Add little water during cooking if required. | + | | Add little amount of water during cooking if required. |
|- | |- | ||
− | |06: | + | | 06:38 |
| It will bring down the consistency of the porridge. | | It will bring down the consistency of the porridge. | ||
|- | |- | ||
− | |06: | + | | 06:42 |
− | | But make sure | + | | But make sure the consistency of the porridge should not be thin or watery. |
|- | |- | ||
− | | | + | | 06:49 |
− | |The Ragi porridge is now ready. | + | | The Ragi porridge is now ready. |
|- | |- | ||
− | | | + | | 06:51 |
− | | This Ragi porridge provides various nutrients such as | + | | This Ragi porridge provides various nutrients such as '''Protein''' |
− | + | ||
− | '''Protein''' | + | |
|- | |- | ||
− | | | + | | 06:56 |
| '''Calcium''' | | '''Calcium''' | ||
− | Iron | + | '''Iron''' |
|- | |- | ||
− | | | + | | 06:59 |
− | | '''Potassium''' and '''Sulphur''' | + | | '''Potassium''' |
+ | |||
+ | and '''Sulphur''' | ||
|- | |- | ||
− | |07: | + | | 07:02 |
| The fourth recipe is Sorghum porridge. | | The fourth recipe is Sorghum porridge. | ||
|- | |- | ||
− | |07: | + | | 07:06 |
− | |For that, we will require | + | | For that, we will require two tablespoons of Sorghum powder |
− | + | |- | |
+ | | 07:10 | ||
+ | | and to make the powder, soak the Sorghum in water for 7 to 8 hours. | ||
|- | |- | ||
− | |07: | + | | 07:16 |
| After which put it in a strainer and rinse it thoroughly with water. | | After which put it in a strainer and rinse it thoroughly with water. | ||
|- | |- | ||
− | |07: | + | | 07:21 |
− | |Let all the water drain out. | + | | Let all the water drain out. |
|- | |- | ||
− | |07: | + | | 07:24 |
− | |Now tie it in a clean | + | | Now tie it in a clean cotton cloth and keep it aside till it sprouts. |
|- | |- | ||
− | |07: | + | | 07:30 |
− | | Dry this sprouted Sorghum under the sunlight for a day or two. | + | | Dry this sprouted Sorghum under the sunlight for a day or two. |
|- | |- | ||
− | |07: | + | | 07:36 |
| Roast it on a low flame for 10 to 12 minutes. | | Roast it on a low flame for 10 to 12 minutes. | ||
|- | |- | ||
− | | | + | | 07:40 |
− | |Then grind it and make a powder of it. | + | | Then grind it and make a powder of it. |
|- | |- | ||
− | | | + | | 07:43 |
| We can store this powder for a week in an airtight container in a dry, cool place. | | We can store this powder for a week in an airtight container in a dry, cool place. | ||
|- | |- | ||
− | | | + | | 07:50 |
− | |Take two tablespoons of this Sorghum powder in a bowl. | + | | Take two tablespoons of this Sorghum powder in a bowl. |
|- | |- | ||
− | | | + | | 07:54 |
− | | Add 4 to 5 teaspoons of boiled and cooled water | + | | Add 4 to 5 teaspoons of boiled and cooled water |
|- | |- | ||
− | |08: | + | | 07:58 |
+ | | or other alternatives as mentioned earlier. | ||
+ | |||
+ | |- | ||
+ | | 08:01 | ||
| Mix well to avoid lump formation. | | Mix well to avoid lump formation. | ||
|- | |- | ||
− | |08: | + | | 08:04 |
| Now cook this mixture on a low flame for 4 to 6 minutes. | | Now cook this mixture on a low flame for 4 to 6 minutes. | ||
|- | |- | ||
− | |08: | + | | 08:10 |
− | |And the Sorghum porridge is ready. | + | | And the Sorghum porridge is ready. |
|- | |- | ||
− | |08: | + | | 08:13 |
− | |Note that, the Sorghum porridge is rich in | + | | Note that, the Sorghum porridge is rich in '''Protein''' |
− | + | ||
− | '''Protein''' | + | |
|- | |- | ||
− | |08: | + | | 08:17 |
| '''Phosphorus''' | | '''Phosphorus''' | ||
− | + | '''Potassium''' | |
− | + | ||
− | + | ||
|- | |- | ||
− | |08: | + | | 08:20 |
| '''Magnesium''' | | '''Magnesium''' | ||
+ | |||
+ | '''Selenium''' | ||
|- | |- | ||
− | |08: | + | | 08:23 |
− | |''' | + | | '''Sulphur''' |
+ | |||
+ | and '''Iron''' | ||
|- | |- | ||
− | |08: | + | | 08:25 |
− | | | + | | The fifth recipe is Spinach leaves puree. |
|- | |- | ||
− | |08: | + | | 08:30 |
− | | | + | | To make Spinach leaves puree we require, |
|- | |- | ||
− | | | + | | 08:33 |
− | | | + | | 2 cups of washed and trimmed Spinach leaves |
− | + | |- | |
+ | | 08:37 | ||
+ | | and one teaspoon of ghee. | ||
|- | |- | ||
− | | | + | | 08:40 |
− | | Procedure: Heat 1 teaspoon of ghee in a pan. | + | | Procedure: |
+ | |||
+ | Heat 1 teaspoon of ghee in a pan. | ||
|- | |- | ||
− | | | + | | 08:44 |
| Add washed and trimmed Spinach leaves. | | Add washed and trimmed Spinach leaves. | ||
|- | |- | ||
− | | | + | | 08:47 |
| Saute it for 5-7 minutes on a low flame. | | Saute it for 5-7 minutes on a low flame. | ||
|- | |- | ||
− | | | + | | 08:52 |
− | | Now, take out these sauted leaves | + | | Now, take out these sauted leaves on a plate |
− | + | |- | |
+ | | 08:56 | ||
+ | | and make a puree of it using a stone grinder or a mixer. | ||
|- | |- | ||
− | |09: | + | | 09:01 |
| Now our Spinach leaves puree is ready. | | Now our Spinach leaves puree is ready. | ||
|- | |- | ||
− | |09: | + | | 09:05 |
− | |Spinach leaves are a source of | + | | Spinach leaves are a source of '''Vitamin A''' |
− | + | |- | |
− | + | | 09:08 | |
− | '''Folate''' | + | | '''Folate''' |
|- | |- | ||
− | |09: | + | | 09:10 |
| '''Vitamin C''' | | '''Vitamin C''' | ||
− | Iron | + | '''Iron''' |
|- | |- | ||
− | |09: | + | | 09:12 |
− | |'''Magnesium''' and '''Calcium ''' | + | | '''Magnesium''' |
+ | |||
+ | and '''Calcium''' | ||
|- | |- | ||
− | |09: | + | | 09:16 |
− | | One can use any locally available leafy | + | | One can use any locally available leafy vegetables to make such kind of puree. |
|- | |- | ||
− | |09: | + | | 09:22 |
− | | For example; Red Amaranth leaves | + | | For example; |
+ | |||
+ | Red Amaranth leaves | ||
|- | |- | ||
− | | | + | | 09:25 |
| Drumstick leaves | | Drumstick leaves | ||
− | Radish leaves | + | |- |
+ | | 09:27 | ||
+ | | Radish leaves | ||
|- | |- | ||
− | | | + | | 09:29 |
− | | Fenugreek leaves and Mustard leaves | + | | Fenugreek leaves |
+ | |||
+ | and Mustard leaves | ||
|- | |- | ||
− | | | + | | 09:32 |
− | | This brings us to the end of this tutorial | + | | This brings us to the end of this tutorial. |
Thanks for joining | Thanks for joining | ||
+ | |- | ||
|} | |} |
Latest revision as of 11:51, 5 March 2020
|
|
00:00 | Welcome to the Spoken tutorial on Vegetarian recipes for 6 month old babies. |
00:07 | In this tutorial, we will learn- |
00:10 | Introduction to complementary feeding |
00:13 | and How to prepare vegetarian recipes such as- |
00:17 | Black-eyed beans puree |
00:19 | Pumpkin puree |
00:21 | Ragi porridge
Sorghum porridge |
00:24 | and Spinach leaves puree |
00:27 | Before we begin, it is important to remember that |
00:31 | exclusive breastfeeding is recommended for the first six months. |
00:36 | After completion of 6 months, breast milk is not enough for the baby. |
00:42 | Therefore, along with breastfeeding the baby should be fed home cooked food too. |
00:48 | It is known as complementary feeding. |
00:51 | While introducing a Complementary food to the baby, start one food at a time. |
00:58 | It will help to find if the baby is allergic to any food. |
01:02 | Once the baby gets comfortable, start giving the combination of ingredients. |
01:09 | Initially, start with one tablespoon twice a day |
01:13 | then, gradually, go up to 4 tablespoons twice a day. |
01:18 | Apart from these, while preparing the baby’s food always use local, regional and seasonal ingredients. |
01:29 | Please, do not add salt and honey in baby’s food till she turns one. |
01:36 | Also, do not add sugar and jaggery until the baby is 2 years of age. |
01:43 | After completion of 6 months, |
01:45 | the baby requires up to 200 calories of energy from complementary foods. |
01:51 | Only well cooked and pureed form of the food should be given. |
01:56 | Let’s begin with our recipes but, before that keep in mind- |
02:01 | One can use breastmilk |
02:04 | coconut milk or |
02:06 | boiled and cooled water to make the following recipes. |
02:10 | The first recipe is Black-eyed beans puree. |
02:14 | To make it, we will need Black-eyed beans or Cowpeas |
02:21 | Firstly, soak the Black-eyed beans for around 9-12 hours |
02:25 | Remove it in a strainer and rinse it thoroughly using water. |
02:30 | Let all the water drain out. |
02:33 | Then tie it in a clean cotton cloth. |
02:36 | Keep it aside till it sprouts |
02:39 | This process is called germination. |
02:43 | Take out these beans in a steel container |
02:47 | and soak it for an hour or two. |
02:50 | Then, gently remove the outer cover by rubbing between fingers. |
02:55 | Separate the outer covers and take out these beans in a steel pot. |
03:00 | Add water until the beans get covered. |
03:04 | Keep this steal pot in a pressure cooker. |
03:07 | Cook it until 4-5 whistles. |
03:11 | Remove it from the flame and allow it to cool for some time. |
03:15 | Now, gently separate cooked outer covers if there are any |
03:21 | and make a puree of boiled beans using a mixer or a stone grinder. |
03:27 | Add a little amount of boiled water |
03:31 | or the remaining pressure cooked water |
03:34 | and the Black-eyed beans puree is ready. |
03:37 | This Black-eyed beans puree is rich in Protein |
03:41 | Phosphorus |
03:43 | Iron
Zinc |
03:45 | and Magnesium |
03:47 | To make such purees, you can also use any locally available alternatives such as- |
03:54 | Moth beans
Bengal gram |
03:57 | Yellow peas
Red lentils |
03:59 | Green peas |
04:01 | Kidney beans
Chickpeas |
04:03 | Horse gram, etc. |
04:05 | The second recipe is Pumpkin puree. |
04:09 | For that we require 250 grams of Yellow Pumpkin |
04:13 | and for the preparation take cleaned and washed Pumpkin. |
04:18 | Remove the seeds. |
04:20 | Dice it in small pieces. |
04:22 | Then, cook it in a steamer for around 15 minutes. |
04:26 | Remove it from the flame |
04:28 | and let it cool for some time. |
04:30 | Now make a puree of this cooked Pumpkin using a mixer or a stone grinder. |
04:37 | The Pumpkin puree is ready. |
04:40 | This Pumpkin puree is a source of Vitamin A |
04:44 | Folate
Choline |
04:46 | Potassium
and Sulphur |
04:49 | If Pumpkin is not available then other vegetables used are- |
04:54 | Green Pumpkin
White Pumpkin, etc. |
04:58 | Now we will see the third recipe, which is Ragi porridge. |
05:02 | For that, we will require one tablespoon of Ragi powder |
05:08 | Please note that: Ragi powder is different from Ragi flour. |
05:12 | For this recipe, we need Ragi powder. |
05:16 | Therefore, we will first see how to make Ragi powder. |
05:21 | To prepare it-
Firstly, soak the Ragi for around 9 to 12 hours. |
05:26 | Remove it in a strainer and rinse it thoroughly using water. |
05:32 | Let all the water drain out. |
05:34 | Then, tie it in a clean cotton cloth. |
05:37 | Keep it aside till it sprouts. |
05:40 | This process is called Germination. |
05:43 | After that, dry it in the sunlight for a day or two. |
05:48 | Then, roast it on a low flame for about 10 to 12 minutes. |
05:52 | Remember, continuous stirring is required. |
05:56 | This entire process will reduce the phytic acid from the food. |
06:01 | Now, make a powder of it using a mixer or a stone grinder. |
06:07 | We can store this powder for a week in an airtight container in a dry, cool place. |
06:15 | Next, to make Ragi porridge, take one tablespoon of this Ragi powder. |
06:20 | Add boiled and cooled water |
06:22 | or other alternatives as explained earlier. |
06:26 | Mix it well to avoid lumps. |
06:29 | Cook this mixture for about 7 to 10 minutes on a low flame. |
06:34 | Add little amount of water during cooking if required. |
06:38 | It will bring down the consistency of the porridge. |
06:42 | But make sure the consistency of the porridge should not be thin or watery. |
06:49 | The Ragi porridge is now ready. |
06:51 | This Ragi porridge provides various nutrients such as Protein |
06:56 | Calcium
Iron |
06:59 | Potassium
and Sulphur |
07:02 | The fourth recipe is Sorghum porridge. |
07:06 | For that, we will require two tablespoons of Sorghum powder |
07:10 | and to make the powder, soak the Sorghum in water for 7 to 8 hours. |
07:16 | After which put it in a strainer and rinse it thoroughly with water. |
07:21 | Let all the water drain out. |
07:24 | Now tie it in a clean cotton cloth and keep it aside till it sprouts. |
07:30 | Dry this sprouted Sorghum under the sunlight for a day or two. |
07:36 | Roast it on a low flame for 10 to 12 minutes. |
07:40 | Then grind it and make a powder of it. |
07:43 | We can store this powder for a week in an airtight container in a dry, cool place. |
07:50 | Take two tablespoons of this Sorghum powder in a bowl. |
07:54 | Add 4 to 5 teaspoons of boiled and cooled water |
07:58 | or other alternatives as mentioned earlier. |
08:01 | Mix well to avoid lump formation. |
08:04 | Now cook this mixture on a low flame for 4 to 6 minutes. |
08:10 | And the Sorghum porridge is ready. |
08:13 | Note that, the Sorghum porridge is rich in Protein |
08:17 | Phosphorus
Potassium |
08:20 | Magnesium
Selenium |
08:23 | Sulphur
and Iron |
08:25 | The fifth recipe is Spinach leaves puree. |
08:30 | To make Spinach leaves puree we require, |
08:33 | 2 cups of washed and trimmed Spinach leaves |
08:37 | and one teaspoon of ghee. |
08:40 | Procedure:
Heat 1 teaspoon of ghee in a pan. |
08:44 | Add washed and trimmed Spinach leaves. |
08:47 | Saute it for 5-7 minutes on a low flame. |
08:52 | Now, take out these sauted leaves on a plate |
08:56 | and make a puree of it using a stone grinder or a mixer. |
09:01 | Now our Spinach leaves puree is ready. |
09:05 | Spinach leaves are a source of Vitamin A |
09:08 | Folate |
09:10 | Vitamin C
Iron |
09:12 | Magnesium
and Calcium |
09:16 | One can use any locally available leafy vegetables to make such kind of puree. |
09:22 | For example;
Red Amaranth leaves |
09:25 | Drumstick leaves |
09:27 | Radish leaves |
09:29 | Fenugreek leaves
and Mustard leaves |
09:32 | This brings us to the end of this tutorial.
Thanks for joining |