Difference between revisions of "Health-and-Nutrition/C2/Vitamin-C-rich-uncooked-recipes/English"

Title Slide

Welcome to the spoken tutorial on vitamin C rich uncooked recipes.

This tutorial is about the preparation of some vitamin C rich recipes.

Image: Vitamin C symbol and its sources

Image: Collage of vitamin C functions in the body

Image: Healing of wounds

Image: Healthy skin

Image: Fighting infections

GIF: Vitamin C enhancing iron absorption in the body

Vitamin C is a water soluble vitamin.

It plays a very important role in several body functions.

It is required for healing of wounds and maintaining a healthy skin.

It helps in fighting infections and other diseases.

Vitamin C also enhances the absorption of iron in the body.

Image: Bleeding gums

Image: Fatigue

Image: Low immunity

Deficiency of vitamin C can result in scurvy, fatigue, low immunity, etc.

Image: Food sources of vitamin C and human life stages

Image: Fruits rich in vitamin C

Image: Vegetables rich in vitamin C

Image: Collage of citrus fruits and gooseberry

Image: Excessive heat with cross mark

Image: Collage of raw vitamin C rich food sources

So, adequate intake of vitamin C rich food in our daily diet is essential.

Vitamin C is present in most of the fruits and vegetables.

Citrus fruits and gooseberry are excellent sources of vitamin C.

However, it gets easily destroyed by heat.

For maximum benefit, it is best to take vitamin C rich food raw.

Image: Collage of recipes

Cooked vitamin C rich recipes will be explained in another tutorial.

Image: Guava chutney

Image: Guava

Image: Coriander leaves

Image: Green chillies

Image: Cumin seeds

Image: Lemon

Image: Salt

To prepare this recipe, you will need:

1. 50 grams or 1/2 guava

2. ½ cup or a handful of washed coriander leaves

3. 3 green chilies

4. 1 teaspoon cumin seeds

5. ½ lemon

6. Salt to taste

Image: Chopped guava

Image: Ingredients in a mixer with lemon juice

Image: Adding of water

Image: Smooth paste

Image: Guava chutney

Procedure:

Cut the guava into small pieces.

Grind all the ingredients in the mixer along with the lemon juice.

You can add a little water to make a smooth paste.

Guava chutney is ready.

Image: Guava chutney with vitamin C content

1/4 cup of this chutney will have about 110 milligram of vitamin C.

Image: Collage of gooseberry, raw mango, carvandah, ripe papaya

Image: Gooseberry

Image: Raw mango

Image: Carvandah

Image: Raw papaya

This chutney can also be made with other vitamin C rich fruits.

For example: gooseberry, raw mango, carvandah, raw papaya, etc.

Image: Raw mango and peanut salad

Image: Raw mango

Image: Gooseberry

Image: Tomato

Image: Peanuts

Image: Coriander leaves

Image: Lemon

Image: Green chilly

For this, you need:

1. 50 grams or 1 small raw mango

2. 1 gooseberry

3. 1 tomato

4. ¼ cup or a handful of roasted peanuts

5. ½ cup or a handful of washed coriander leaves

6. 1 lemon

7. 1 green chilli

Image: Salt

Add salt according to your taste.

Image: Peeled and deseeded raw mango

Image: Chopped raw mango, gooseberry and tomatoes

Image: Raw mango and tomato in a bowl

Image: Collage of adding peanut, green chillies, red chilli powder and salt

Image: Squeezing lemon

GIF: Mixing of ingredients

Image: Raw mango and peanut salad

Procedure:

Wash, peel and deseed the raw mango.

Finely chop the raw mango, gooseberry and tomato.

In a bowl, take the chopped raw mango, gooseberry and tomato.

Add peanuts, green chilly, red chili powder and salt.

Squeeze one lemon into it and mix well.

Raw mango and peanut salad is ready.

Image: Raw mango and peanut salad with vitamin C content

One bowl of this salad gives approximately 77 milligrams of vitamin C.

Image: Baby fenugreek leaves salad

Our next recipe is baby fenugreek leaves salad.

Image: Baby fenugreek leaves

Image: Fresh coconut pieces

Imaged: Small yellow lentils

Image: Half tomato

Image: Green chilly

Image: Half lemon

For this, you need:

1. 75 grams or 3-4 bundles of baby fenugreek leaves

2. 1 tablespoon fresh coconut

3. 1 tablespoon small yellow lentils

4. ½ tomato

5. 1 green chili

6. 1/2 lemon

Image: Salt

Image: Coriander leaves

Image: Soaked small yellow lentils

GIF: Cutting of the roots of baby fenugreek leaves

GIF: Washing of baby fenugreek leaves

Image: Baby fenugreek leaves on a cloth

Procedure:

Soak small yellow lentils in water overnight.

Cut 1 inch of roots of the baby fenugreek leaves and discard them.

Wash the fenugreek leaves thoroughly.

Place them on a clean cloth.

This will absorb all the excess water from the leaves.

Image: Chopped baby fenugreek leaves in a bowl

Image: Adding chopped tomatoes

Image: Adding small lentils and coconut

Image: Adding salt

Image: Squeezing lemon

Image: Mixing of ingredients

Image: Crushing it coarsely using stone grinder

Image: Baby fenugreek leaves salad

Chop the leaves and put them in a bowl.

Add chopped tomatoes and green chilli.

Then add chopped coconut and soaked small yellow lentils.

To this add salt and lemon juice.

Crush it coarsely using a mortar and pestle.

Baby fenugreek leaves salad is ready.

One bowl of this salad will give around 70 milligrams of vitamin C.

Image: Gooseberry pickle

Our next recipe is gooseberry pickle (thecha).

Image: Gooseberry

Image: Green chillies

Image: Coriander leaves

Image: Cloves of garlic

Image: Salt

To prepare this, you need:

1. 1 gooseberry

2. 2-3 green chillies

3. ½ cup or a handful of washed coriander leaves

4. 1-2 cloves of garlic

5. Salt to taste

Image: Chopped gooseberry

Image: Chopped green chillies and coriander leaves

GIF: Grinding in a mortar and pestle

Image: Gooseberry pickle

Procedure:

Deseed the gooseberry and chop it.

Chop the chilies and coriander leaves.

Add salt.

Crush all the ingredients coarsely in a mortar and pestle.

Gooseberry pickle (thecha) is ready.

It can be taken 1 to 2 times a day with your meals.

Image: Gooseberry pickle with vitamin C content

2 tablespoon of this pickle (thecha) has about 88 milligrams of vitamin C.

Image: Cabbage salad

Moving on to our last recipe which is cabbage salad.

Image: Cabbage

Image: Tomatoes

Image: Coriander leaves

Image: Green chilly

Image: Lemon

Image: Roasted and crushed peanuts

To prepare this salad, you need:

1. 100 grams or ¼ cabbage

2. ½ tomato

3. ½ cup or a handful of washed coriander leaves

4. 1 green chilly

5. 1 lemon

6. 1 tablespoon of roasted and crushed peanuts

Image: Dry mango powder

Image: Salt

Image: Chopped cabbage

Image: Chopped tomato

Image: Chopped ingredients in a bowl

Image: Adding Crushed peanuts

Image: Addition of salt and dry mango powder

Image: Mixing of ingredients

Procedure:

Shred or chop the cabbage finely.

Chop the tomato also.

Take the chopped cabbage, tomato, coriander leaves and green chilly in a bowl.

Next, add the roasted and crushed peanuts.

Now, add salt and dry mango powder.

Mix everything well.

Squeeze a lemon on top.

Image: Cabbage salad

Image: Cabbage salad with vitamin C content

Cabbage salad is ready.

One bowl of this salad will give about 60 milligrams of vitamin C.

Image: Collage of recipes

Image: Vitamin C rich food and different age group

Image: Collage of role of vitamin C in the body.

All these recipes have good amount of vitamin C.

Try to include vitamin C rich food in your daily diet for good health.

For more information, refer to our tutorial Importance of Vitamin C.

Please visit the website for these tutorials.

Acknowledgement slide

This brings us to the end of the tutorial.

Thank you for joining.