Health-and-Nutrition/C2/Vegetarian-recipes-for-lactating-mothers/English

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Title slide Welcome to Spoken tutorial on Vegetarian recipes for Lactating mothers.
Image: Lactation

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

In this tutorial, we will learn about:
  • 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: Lactating mother

Image: Lactation

Image: Growing infant

Image: Healthy mother

During lactation, a mother requires additional amount of nutrition -
  • for milk production
  • to provide enough nutrients for the growing infant and
  • to maintain mother’s own health
Collage: Immunity, eyes

Collage: Wound healing, Rbc, nerve signal

Collage: Heart health, brain development

Collage: Brain development, dna synthesis, nervous system

Essential nutrients required during lactation are -
  • Protein
  • Vitamins
  • Minerals
  • Omega 3 fatty acids and
  • Choline
Image: Iodine

Image: Vitamin D

Image: Thyroid

Image: Nervous system

Additionally-
  • 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
Image: Salt Hence it is recommended -

To include iodized salt daily to prevent iodine deficiency

Image: Women sun bathing

Image: Healthy bones

Image: Calcium absorption

Image: Sun

Image: Clock showing minutes

Similarly, Vitamin D is essential for -
  • 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.

Image: Women eating

Collage: Vegetables

Image: Immunity

Gif: Immunity

Image: Women with vegetables

After essential nutrients, we will now discuss about mother’s diet.

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
Collage: Vegetables

Image: Caspsicum

Image: Spinach

Image: Cabbage

Image: Cauliflower

Image: Amaranth

Although all types of vegetables should be eaten, over here we will discuss a few only such as -
  • Capsicum
  • Spinach
  • Cabbage
  • Cauliflower
  • Amaranth
Image: Pumpkin

Image: Carrot

Image: Fenugreek leaves

Image: Brinjal

  • Pumpkin
  • Carrot
  • Fenugreek leaves and
  • Brinjal
Collage: Galactogogues

Collage: Milk extraction and galactogogues

Image: Mother eating

Image: Garlic

Image: Methi leaves and seeds

Image: Fennel

Image : Garden cress seeds

Besides vegetables, we will learn about Galactogogues -
  • 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: Drumstick leaves

Image: Dill leaves

Image: Carom seeds

  • Drumstick leaves
  • Dill leaves and
  • Carom seeds
Image: Mother drinking water

Image: Boiled and cooled water

Other than vegetables and Galactogogues -
  • Mother should drink 2-3 litres of water daily
  • She should have a glass of boiled and cooled water before every feed
Image: Lactating mother

Image: Vegetarian recipes

Image: Mixed sprouts chilla

After learning all that is important for lactating mother, we will start with the preparation of recipes.

The first recipe is - Mixed sprouts chilla

Image: Mixed sprouts

Image: Chilli

Image: Garlic

Image: Onion

To make this chilla, we will need -
  • 1 cup Mixed sprouts of bengal gram, green gram and moth beans
  • 3 green Chillies
  • 3 cloves of Garlic
  • ½ Onion
Image: Gram flour

Image: Curd

Image: Salt

  • ½ cup Gram flour
  • 1 tablespoon curd
  • Salt to taste
Image: Curry leaves powder

Image: Garden cress seeds

Image: Ghee

  • ½ teaspoon Curry leaves powder
  • 1 teaspoon Garden cress seeds powder
  • 2 teaspoons of Ghee
Video: Roasting garden cress seeds

Image: Seeds in jar

Image: Powder

Image: Powder in cup

To prepare garden cress seeds powder:
  • 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: Whole dals

Image: Soaked whole dals

Image: Drain Whole dal

Image: Dals tied in a cloth

Image: Sprouts

To make 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: Ingredients in jar

Image: Paste

Image: Gram Flour

Image: Paste with spices

Image: Final paste

After the sprouts are ready
  • 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
Image: Pan with ghee

Video: Spreading cheela

Image: Cheela on pan

Image: Cooking cheela

Image: Sprouts cheela

After all this preparation is done -
  • 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: Whole dals

Image: Black eyed beans

Image: White chickpeas

Image: Horse gram

Image: Soyabean

Image: Whole lentil

Image: Kidney beans

In case, the pulses mentioned in this recipe are not available then you may use -
  • 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: Muscle, dna, healthy mother and baby

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

This recipe is rich in -
  • Protein
  • Fibre
  • Omega 3 fatty acids
  • Folate
  • Magnesium
  • Zinc
Image: Flax seed chutney

Image: Flax seeds

Image: Sesame seeds

The second recipe is garlic, flax seed and sesame chutney

To prepare it, we need

  • 3 tablespoons of Flaxseed
  • 3 tablespoons of Sesame seeds
Image: Garlic

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 flax seeds

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: Coconut

Image: Peanuts

Image: Black sesame seeds

Image: Pumpkin seeds

Image: Sunflower seeds

In case sesame seeds are not available you can also use one or a combination of the following :
  • Shredded coconut
  • Peanuts
  • Black sesame seeds
  • Pumpkin seeds
  • Sunflower seeds
Image: Heart health

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

This recipe is rich in -
  • Omega 3 fatty acids
  • Calcium
  • Folate
  • Protein
  • Fibre
  • Zinc
Image: Peanut tikki

Image: Peanut powder

Image: Gram flour

Image: Wheat flour

The third recipe which we will learn to make is -

Peanut, spinach and fenugreek cutlet.

To prepare the cutlets, we need -

  • ½ cup peanut powder
  • 2 tablespoons Gram flour
  • 2 tablespoons wheat flour
Image: Palak

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: Seeds powder

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: Roast peanuts

Video: Rubbing peanuts

Image: Peanut powder

To make 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: Ingredients in bowl

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
Image: lemon pickle or amla chutney
  • 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: Muscle, dna, healthy mother and baby, repair tissue

Collage: Haemoglobin, brain development, immune function

Collage : Dna, cell growth, brain health

Image: Reduce risk of heart disease

Collage: nerve signals, muscle contractions

This cutlet recipe is rich in -
  • Protein
  • Iron
  • Folate
  • Good fats and
  • Potassium
Image: Pearl millet muthiya

Image:Pearl millet flour

Image: Onion

Image: Amaranth leaves

Image: Turmeric powder

The 4th recipe is Pearl millet and amaranth muthia

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
Image: Steam roll in steamer
  • steam the rolls in a steamer for 10-15 minutes on low to medium heat
Image: Cool the rolls

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: Jowar flour

Image: Ragi flour

In case pearl millet is not available, you can also use
  • Sorghum flour or
  • Finger millet flour
Collage: Dna, healthy mother, growth, brain development

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

This recipe is rich in -
  • Protein
  • Phosphorous
  • Folate
  • Iron
  • Fibre
  • Beta carotene
  • Potassium
Image: Fenugreek curry

Image: Sprouted fenugreek seeds

Image: Onion

Image: Tomato

Image: Salt

The last recipe we will see is sprouted Fenugreek seeds curry.

To prepare this, we need -

  • 1 cup sprouted Fenugreek seeds
  • 1 medium Onion
  • 1 Tomato
  • Salt to taste
Image: Chilli powder

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: Soaked methi

Image: Drained methi

Image: Methi tied in a cloth

To make Fenugreek seed sprouts:
  • 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: Pan with oil

Image: Mustard and cumin

Image: Onion

Image: Translucent onion

Image: Tomato

Image: Tomato cooked

To make the recipe:
  • 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: Spices

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: Growth, Dna, Healthy women

Collage: Reduce constipation and heart health

Collage: Bones,teeth,nerve signals

Collage: Teeth, bones

Collage: Haemoglobin, brain development, immune function

Image: Heart health

This recipe is rich in -
  • Protein
  • Fibre
  • Phosphorus
  • Calcium
  • Iron
  • Omega 3

Fenugreek sprouts are excellent galactogogues

Image: Milk production

Image: Baby development

Image: Healthy mother

All the recipes in this tutorial are rich in nutrients which are required for -
  • Milk production
  • Growth and development of the baby and
  • Keeping the mother healthy
Acknowledgment slide This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers.

Thanks for joining

Contributors and Content Editors

Bellatony911, Suryas.mona