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

Collage: Vegetarian recipes

Image: Mixed sprouts chilla

Image: Garlic flaxseed chutney

Image: Peanut spinach fenugreek tikki

Image: Pearl millet amaranth leaves muthia

Image: Fenugreek sprouts curry

• Importance of nutrition during lactation
• Preparation of vegetarian recipes such as -
  • Mixed sprouts chilla
  • Garlic, Flaxseed and Sesame chutney
  • Peanut, Spinach and Fenugreek cutlet
  • Pearl millet and Amaranth leaves muthia
  • Sprouted Fenugreek seeds curry

Image: Lactation

Image: Growing infant

Image: Healthy mother

• for milk production
• to provide enough nutrients for the growing infant and
• to maintain mother’s own health

Collage: Wound healing, Rbc, nerve signal

Collage: Heart health, brain development

Collage: Brain development, dna synthesis, nervous system

• Protein
• Vitamins
• Minerals
• Omega 3 fatty acids and
• Choline

Image: Vitamin D

Image: Thyroid

Image: Nervous system

• Sufficient Iodine and Vitamin D intake is also essential.

Because, Iodine helps -

• in the making of thyroid hormones and
• growth and neurological development of infant

To include iodized salt daily to prevent iodine deficiency

Image: Healthy bones

Image: Calcium absorption

Image: Sun

Image: Clock showing minutes

• healthy bones and

• Calcium absorption

The best way to obtain vitamin D is - exposure to sunlight between 11.00am to 3.00pm for 15 to 20 minutes.

Collage: Vegetables

Image: Immunity

Gif: Immunity

Image: Women with vegetables

It is highly recommended to include different vegetables daily -

• Vegetables contain essential nutrients that help in building immunity
• They are also good sources of antioxidants and
• They reduce the risk of diseases

Image: Caspsicum

Image: Spinach

Image: Cabbage

Image: Cauliflower

Image: Amaranth

• Capsicum
• Spinach
• Cabbage
• Cauliflower
• Amaranth

Image: Carrot

Image: Fenugreek leaves

Image: Brinjal

• Pumpkin
• Carrot
• Fenugreek leaves and
• Brinjal

Collage: Milk extraction and galactogogues

Image: Mother eating

Image: Garlic

Image: Methi leaves and seeds

Image: Fennel

Image : Garden cress seeds

• Galactogogues are substances that help in milk production

Mother can get it from diet by including -

• Garlic
• Fenugreek seeds and leaves
• Fennel seeds
• Garden cress seeds

Image: Dill leaves

Image: Carom seeds

• Drumstick leaves
• Dill leaves and
• Carom seeds

Image: Boiled and cooled water

• Mother should drink 2-3 litres of water daily

• She should have a glass of boiled and cooled water before every feed

Image: Vegetarian recipes

Image: Mixed sprouts chilla

The first recipe is - Mixed sprouts chilla

Image: Chilli

Image: Garlic

Image: Onion

• 1 cup Mixed sprouts of bengal gram, green gram and moth beans
• 3 green Chillies
• 3 cloves of Garlic
• ½ Onion

Image: Curd

Image: Salt

• ½ cup Gram flour
• 1 tablespoon curd
• Salt to taste

Image: Garden cress seeds

Image: Ghee

• ½ teaspoon Curry leaves powder
• 1 teaspoon Garden cress seeds powder
• 2 teaspoons of Ghee

Image: Seeds in jar

Image: Powder

Image: Powder in cup

• Roast 1 tablespoon of seeds on low to medium heat till they change color

• Allow the seeds to cool

• Now, grind them into a powder on a stone grinder or a mixer

Image: Soaked whole dals

Image: Drain Whole dal

Image: Dals tied in a cloth

Image: Sprouts

• Soak Green gram, Bengal gram and moth beans overnight separately

• Drain it in the morning and tie them in a clean muslin cloth

• Leave them in a warm place to germinate for 2 days

Please note - Moth beans may take longer time to germinate compared to green gram and bengal gram

So, plan your recipe accordingly

Image: Paste

Image: Gram Flour

Image: Paste with spices

Image: Final paste

• Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer
• Now add gram flour and water and mix it well
• To this mixture add chopped onion, salt, curry leaves powder and garden cress seeds powder

Video: Spreading cheela

Image: Cheela on pan

Image: Cooking cheela

Image: Sprouts cheela

• Heat 1 teaspoon ghee in a pan

• Pour the mixture and spread it

• Cook the chilla on medium heat, until both sides are cooked

• The mixed sprouts chilla is ready

Image: Black eyed beans

Image: White chickpeas

Image: Horse gram

Image: Soyabean

Image: Whole lentil

Image: Kidney beans

• Black eyed beans
• Chickpeas
• Horse gram
• Soyabean
• Whole red lentil and
• Kidney beans

Please note:

Duration of sprouting depends upon the type of the pulse and weather conditions

Collage: Reduce constipation, heart health

Collage: Heart health

Collage : Dna, cell growth, brain health

Collage: Nerve and muscle function, healthy immune system, bones

Collage: Immune system, cell growth, wound healing

• Protein
• Fibre
• Omega 3 fatty acids
• Folate
• Magnesium
• Zinc

Image: Flax seeds

Image: Sesame seeds

To prepare it, we need

• 3 tablespoons of Flaxseed
• 3 tablespoons of Sesame seeds

Image: Red chilli

Image: Soaked tamarind

Image: Salt

Image: Oil

• 5 Garlic cloves
• 4 Red chillies
• 5 to 6 pieces of soaked Tamarind
• Salt to taste
• ½ teaspoon Oil/Ghee

Video: Roasting sesame seeds

Video: Oil in pan

Video: Frying garlic and red chilli

Image: Ingredients in jar

Image: Ground paste

Image: Adding water

Image:Final chutney

• First, roast sesame and flax seeds separately

• Allow the seeds to cool

• Next, heat ½ teaspoon oil in a pan and fry garlic and red chilli for 2 minutes

• After cooling, mix this with the seeds.

• add tamarind and salt to it.

• Make a paste on a stone grinder or a mixer by adding water

• Chutney is ready

Image: Peanuts

Image: Black sesame seeds

Image: Pumpkin seeds

Image: Sunflower seeds

• Shredded coconut
• Peanuts
• Black sesame seeds
• Pumpkin seeds
• Sunflower seeds

Collage: Bones,teeth,nerve signals

Collage : Dna, cell growth, brain health

Collage: Muscle, dna, healthy mother and baby, repair tissue

Collage: Reduce constipation, heart health

Collage: Immune system, cell growth, wound healing

• Omega 3 fatty acids
• Calcium
• Folate
• Protein
• Fibre
• Zinc

Image: Peanut powder

Image: Gram flour

Image: Wheat flour

Peanut, spinach and fenugreek cutlet.

To prepare the cutlets, we need -

• ½ cup peanut powder
• 2 tablespoons Gram flour
• 2 tablespoons wheat flour

Image: Fenugreek leaves

Image: Coriander

Image: Red chilli powder

Image: Salt

• ½ cup Spinach chopped
• ¼ cup Fenugreek leaves chopped
• 1 tablespoon Coriander leaves
• 1 teaspoon Red chilli powder
• Salt to taste

Image: Flax seeds, sesame seeds

Image: Lemon

Image: Oil

• 1 teaspoon Seeds powder, you can use a combination of sesame or flax seeds
• 1 tablespoon Lemon juice
• 1 teaspoon Garlic paste
• 4 spoons Oil

Video: Rubbing peanuts

Image: Peanut powder

• Roast ½ cup peanuts in a pan till they change color and aroma released
• Allow them to cool
• Then rub them in between your palms to remove the outer covering
• Grind them on a stone grinder or a mixer to a fine powder

Image: Adding water

Image: Dough

Image: Divided dough

Image: Tikki

Image: Pan with ghee

Image: Frying tikki

Image: Final tikki

• Now add peanut powder and all the other ingredients in a bowl
• Using little water make a dough out of it
• Divide the dough into 4 portions and shape it into cutlets
• Heat a tawa, add some oil
• Cook each cutlet on it, till they turn golden brown on both sides
• Peanut cutlets are ready

• You can eat these cutlets with lemon pickle or gooseberry chutney
• The Vitamin C present in lemon will help in absorption of Iron present in the cutlets

Collage: Haemoglobin, brain development, immune function

Collage : Dna, cell growth, brain health

Image: Reduce risk of heart disease

Collage: nerve signals, muscle contractions

• Protein
• Iron
• Folate
• Good fats and
• Potassium

Image:Pearl millet flour

Image: Onion

Image: Amaranth leaves

Image: Turmeric powder

To prepare this, we need -

• ½ cup Pearl millet flour
• 1 small Onion
• ½ cup Amaranth leaves
• ½ teaspoon Turmeric powder

Image: Salt

Image: Drumstick leaves powder

Image: Red chilli powder

• Salt as per taste
• ¼ teaspoon Drumstick leaves powder
• 1 teaspoon Red chilli powder

Image: Oil

Image: Mustard seeds

Image: Sesame seeds

Image: Oil

• ½ spoon mustard seeds
• ½ spoon cumin seeds
• 2 teaspoon sesame seeds
• 1 teaspoon edible oil

Image: Bowl with flour

Image: Spices

Image: Mix well

Image: Adding water

Image: Oil

Image: Shaping into cylindrical roll

• In a bowl take the flour, onion and amaranth leaves
• Now add turmeric powder, lemon juice and drumstick leaves powder
• Mix them well
• knead a dough out of it by adding water little by little
• Apply a little oil on your hands and divide dough into small portions
• Shape the portions into cylindrical rolls

• steam the rolls in a steamer for 10-15 minutes on low to medium heat

Image: Heat oil in pan

Image: Mustard

Image: Cumin

Image: Sesame

Image: Muthiya pieces

Image: Saute

Image:Final muthiya

• Let the rolls cool and then cut them in circular pieces
• Now heat 1 teaspoon oil in a pan
• Add mustard seeds,sesame seeds and cumin seeds
• Once they crackle add the muthiya pieces
• Saute the pieces till crisp
• The Pearl millet and Amaranth leaves muthia is ready

Image: Ragi flour

• Sorghum flour or
• Finger millet flour

Collage: bones, teeth

Collage : Dna, cell growth, brain health Collage: Haemoglobin, brain development, immune function

Collage: Reduce constipation, heart health

Collage: eyes, immunity

Collage: nerve signals, muscle contractions

• Protein
• Phosphorous
• Folate
• Iron
• Fibre
• Beta carotene
• Potassium

Image: Sprouted fenugreek seeds

Image: Onion

Image: Tomato

Image: Salt

To prepare this, we need -

• 1 cup sprouted Fenugreek seeds
• 1 medium Onion
• 1 Tomato
• Salt to taste

Image: Turmeric powder

Image: Lemon juice

Image: Mustard and cumin seeds

Image: Oil

• 1 teaspoon Chilli powder
• ½ teaspoon Turmeric powder
• 1 teaspoon Lemon juice
• 1 teaspoon Mustard and Cumin
• 1 teaspoon Oil

Image: Drained methi

Image: Methi tied in a cloth

• Soak fenugreek seeds in water overnight
• Drain the water and tie it in a clean muslin cloth
• Set aside for 2 or 3 days till they sprout

Image: Mustard and cumin

Image: Onion

Image: Translucent onion

Image: Tomato

Image: Tomato cooked

• In a pan, heat some oil
• Add mustard and cumin seeds and let it splutter
• To this, add onion and fry till it changes color
• Now add the tomatoes and cook till they turn soft

Image: Fenugreek sprouts

Image: Water

Image: Close and cook

Image: Add lemon juice

Image: Final curry

• Next, add the spices and cook for 2 minutes
• To this, add fenugreek sprouts and 2 tablespoons water
• Mix well and close and cook for 6-8 min
• Turn off the heat and add lemon juice
• The sprouted Fenugreek seeds curry is ready

Collage: Reduce constipation and heart health

Collage: Bones,teeth,nerve signals

Collage: Teeth, bones

Collage: Haemoglobin, brain development, immune function

Image: Heart health

• Protein
• Fibre
• Phosphorus
• Calcium
• Iron
• Omega 3

Fenugreek sprouts are excellent galactogogues

Image: Baby development

Image: Healthy mother

• Milk production
• Growth and development of the baby and
• Keeping the mother healthy

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