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

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Time
Narration
00:01 Welcome to Spoken tutorial on Vegetarian recipes for Lactating mothers.
00:06 In this tutorial, we will learn about: Importance of nutrition during lactation
00:12 Preparation of vegetarian recipes such as - Mixed sprouts chilla
00:18 Garlic, Flaxseed and Sesame chutney
00:21 Peanut, Spinach and Fenugreek cutlet
00:24 Pearl millet and Amaranth leaves muthia
00:27 Sprouted Fenugreek seeds curry
00:30 During lactation, a mother requires additional amount of nutrition - for milk production
00:38 To provide enough nutrients for the growing infant and to maintain mother’s own health
00:44 Essential nutrients required during lactation are -

Protein

00:50 Vitamins, Minerals
00:53 Omega 3 fatty acids and Choline
00:57 Additionally- Sufficient Iodine and Vitamin D intake is also essential.
01:03 Because, Iodine helps in the making of thyroid hormones and

growth and neurological development of infant

01:13 Hence it is recommended -

To include iodized salt daily to prevent iodine deficiency

01:20 Similarly, Vitamin D is essential for healthy bones and

Calcium absorption

01:28 The best way to obtain vitamin D is exposure to sunlight between 11.00am to 3.00pm for 15 to 20 minutes.
01:40 After essential nutrients, we will now discuss about mother’s diet.
01:44 It is highly recommended to include different vegetables daily
01:49 Vegetables contain essential nutrients that help in building immunity
01:55 They are also good sources of antioxidants and They reduce the risk of diseases
02:02 Although all types of vegetables should be eaten, over here we will discuss a few only such as -
02:10 Capsicum

Spinach

02:13 Cabbage

Cauliflower

02:15 Amaranth

Pumpkin

02:17 Carrot

Fenugreek leaves and Brinjal

02:22 Besides vegetables, we will learn about Galactogogues -
02:27 Galactogogues are substances that help in milk production
02:32 Mother can get it from diet by including

Garlic

Fenugreek seeds and leaves

02:37 Fennel seeds

Garden cress seeds

02:40 Drumstick leaves

Dill leaves and Carom seeds

02:45 Other than vegetables and Galactogogues -

Mother should drink 2-3 litres of water daily

02:52 She should have a glass of boiled and cooled water before every feed
02:58 After learning all that is important for lactating mother we will start with the preparation of recipes.

The first recipe is - Mixed sprouts chilla

03:10 To make this chilla, we will need - 1 cup Mixed sprouts of bengal gram, green gram and moth beans
03:18 3 green Chillies

3 cloves of Garlic

03:22 ½ Onion

½ cup Gram flour

03:26 1 tablespoon curd

Salt to taste

03:29 ½ teaspoon Curry leaves powder
03:32 1 teaspoon Garden cress seeds powder

2 teaspoons of Ghee

03:37 To prepare garden cress seeds powder:

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

03:46 Allow the seeds to cool
03:48 Now, grind them into a powder on a stone grinder or a mixer
03:53 To make sprouts - Soak Green gram, Bengal gram and moth beans overnight separately
04:00 Drain it in the morning and tie them in a clean muslin cloth
04:05 Leave them in a warm place to germinate for 2 days
04:09 Please note - Moth beans may take longer time to germinate compared to green gram and bengal gram.
04:17 So, plan your recipe accordingly
04:20 After the sprouts are ready

Make a paste of sprouts, garlic, chillies, curd on a stone grinder or mixer

04:30 Now add gram flour and water and mix it well
04:34 To this mixture add chopped onion, salt, curry leaves powder and garden cress seeds powder
04:42 After all this preparation is done -

Heat 1 teaspoon ghee in a pan

04:48 Pour the mixture and spread it
04:50 Cook the chilla on medium heat, until both sides are cooked
04:54 The mixed sprouts chilla is ready
04:57 In case, the pulses mentioned in this recipe are not available then you may use -
05:04 Black eyed beans

Chickpeas

05:07 Horse gram

Soyabean

05:10 Whole red lentil and

Kidney beans

05:13 Please note:

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

05:20

This recipe is rich in -

Protein

Fibre

05:25 Omega 3 fatty acids

Folate

05:28 Magnesium

Zinc

05:31 The second recipe is garlic, flax seed and sesame chutney
05:36 To prepare it, we need

3 tablespoons of Flaxseed

05:40 3 tablespoons of Sesame seeds
05:43 5 Garlic cloves

4 Red chillies

05:46 5 to 6 pieces of soaked Tamarind

Salt to taste

05:51 ½ teaspoon Oil/Ghee
05:54
First, roast sesame and flax seeds separately

Allow the seeds to cool

06:00 Next, heat ½ teaspoon oil in a pan and fry garlic and red chilli for 2 minutes
06:07 After cooling, mix this with the seeds.
Add tamarind and salt to it. 
06:13 Make a paste on a stone grinder or a mixer by adding water

Chutney is ready

06:20 In case sesame seeds are not available you can also use one or a combination of the following :
06:28 Shredded coconut

Peanuts

06:31 Black sesame seeds

Pumpkin seeds

Sunflower seeds

06:36 This recipe is rich in -Omega 3 fatty acids

Calcium

06:41 Folate

Protein

06:43 Fibre

Zinc

06:46 The third recipe which we will learn to make is -

Peanut, spinach and fenugreek cutlet.

06:53 To prepare the cutlets, we need -

½ cup peanut powder

2 tablespoons Gram flour

2 tablespoons wheat flour

07:02 ½ cup Spinach chopped

¼ cup Fenugreek leaves chopped

07:07 1 tablespoon Coriander leaves

1 teaspoon Red chilli powder

Salt to taste

07:13 1 teaspoon Seeds powder, you can use a combination of sesame or flax seeds
07:19 1 tablespoon Lemon juice
07:21 1 teaspoon Garlic paste

4 spoons Oil

07:26 To make peanut powder-

Roast ½ cup peanuts in a pan till they change color and aroma released

07:33 Allow them to cool

Then rub them in between your palms to remove the outer covering

07:40 Grind them on a stone grinder or a mixer to a fine powder
07:44 Now add peanut powder and all the other ingredients in a bowl

Using little water make a dough out of it

07:53 Divide the dough into 4 portions and shape it into cutlets

Heat a tava, add some oil

08:00 Cook each cutlet on it, till they turn golden brown on both sides

Peanut cutlets are ready

08:07 You can eat these cutlets with lemon pickle or gooseberry chutney
08:12 The Vitamin C present in lemon will help in absorption of Iron present in the cutlets
08:19 This cutlet recipe is rich in -

Protein

Iron

08:24 Folate

Good fats and Potassium

08:28 The 4th recipe is Pearl millet and amaranth muthia
08:33 To prepare this, we need -

½ cup Pearl millet flour

1 small Onion

08:39 ½ cup Amaranth leaves

½ teaspoon Turmeric powder

08:44 Salt as per taste

¼ teaspoon Drumstick leaves powder

08:49 1 teaspoon Red chilli powder
08:52 ½ spoon mustard seeds

½ spoon cumin seeds

08:57 2 teaspoon sesame seeds

1 teaspoon oil

09:01 In a bowl take the flour, onion and amaranth leaves
09:06 Now add turmeric powder, lemon juice and drumstick leaves powder

Mix them well

09:12 knead a dough out of it by adding water little by little
09:17 Apply a little oil on your hands and divide dough into small portions
09:23 Shape the portions into cylindrical rolls
09:27 steam the rolls in a steamer for 10-15 minutes on low to medium heat
09:33 Let the rolls cool and then cut them in circular pieces
09:38 Now heat 1 teaspoon oil in a pan
09:41 Add mustard seeds,sesame seeds and cumin seeds

Once they crackle add the muthiya pieces

09:49 Saute the pieces till crisp
09:52 The Pearl millet and Amaranth leaves muthia is ready
09:55 In case pearl millet is not available, you can also use

Sorghum flour or Finger millet flour

10:03 This recipe is rich in -

Protein

10:06 Phosphorous

Folate

10:09 Iron

Fibre

10:11 Beta carotene and

Potassium

10:15 The last recipe we will see is sprouted Fenugreek seeds curry.
10:20 To prepare this, we need - 1 cup sprouted Fenugreek seeds

1 medium Onion

10:27 1 Tomato

Salt to taste

10:29 1 teaspoon Chilli powder

½ teaspoon Turmeric powder

01:34 1 teaspoon Lemon juice

1 teaspoon Mustard and Cumin

10:39 1 teaspoon Oil
10:41 To make Fenugreek seed sprouts: Soak fenugreek seeds in water overnight
10:46 Drain the water and tie it in a clean muslin cloth

Set aside for 2 or 3 days till they sprout

10:53 To make the recipe: In a pan, heat some oil
10:57 Add mustard and cumin seeds and let it splutter
11:01 To this, add onion and fry till it changes color
11:05 Now add the tomatoes and cook till they turn soft


11:09 Next, add the spices and cook for 2 minutes
11:12 To this, add fenugreek sprouts and 2 tablespoons water
11:17 Mix well and close and cook for 6-8 min
11:21 Turn off the heat and add lemon juice
11:24 The sprouted Fenugreek seeds curry is ready
11:28 This recipe is rich in -

Protein

Fibre

11:32 Phosphorus

Calcium

11:35 Iron and

Omega 3 Fatty acid

11:38 Fenugreek sprouts are excellent galactogogues
11:42 All the recipes in this tutorial are rich in nutrients which are required for -

Milk production

11:49 Growth and development of the baby and

Keeping the mother healthy

11:54 This brings us to the end of this tutorial on Vegetarian recipes for lactating mothers.

Thanks for joining

Contributors and Content Editors

Debosmita, PoojaMoolya, Sakinashaikh, Sandhya.np14