Health-and-Nutrition/C2/Vitamin-C-rich-uncooked-recipes/English-timed

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Time
Narration
00:00 Welcome to the spoken tutorial on vitamin C rich uncooked recipes.
00:07 This tutorial is about the preparation of some vitamin C rich recipes.
00:14 Vitamin C is a water soluble vitamin.
00:18 It plays a very important role in several body functions.
00:23 It is required for healing of wounds
00:26 and maintaining a healthy skin.
00:29 It helps in fighting infections and other diseases.
00:35 Vitamin C also enhances the absorption of iron in the body.
00:41 Deficiency of vitamin Ccan result in scurvy,
00:45 fatigue,

low immunity, etc.

00:50 So, adequate intake of vitamin C rich food in our daily diet is essential.
00:57 Vitamin C is present in most of the fruits
01:01 and vegetables.
01:04 Citrus fruits and gooseberry are excellent sources of vitamin C.
01:10 However, it gets easily destroyed by heat.
01:15 For maximum benefit, it is best to take vitamin C rich food raw.
01:21 In this tutorial, I will teach you some uncooked vitamin C rich recipes.
01:28 Cooked vitamin C rich recipes will be explained in another tutorial.
01:33 The first recipe we will see is guava chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for International languages).
01:37 To prepare this recipe, you will need:
01:41 50 grams or 1/2 guava
01:45 ½ cup or a handful of washed coriander leaves
01:49 3 green chillies
01:51 1 teaspoon cumin seeds
01:54 ½ lemon

Salt to taste

01:58 Procedure:

Cut the guava into small pieces.

02:03 Grind all the ingredients in the mixer along with the lemon juice.
02:08 You can add a little water to make a smooth paste.
02:13 Guava chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for International languages) is ready.
02:16 1/4 cup of this chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for International languages) will have about 110 milligram of vitamin C.
02:23 This chutney (sauce made of fruits or vegetables or nuts or seeds – Bracketed text is only for International languages) can also be made with other vitamin C rich fruits.
02:28 For example: gooseberry,
02:31 raw mango,

carvandah,

02:33 raw papaya, etc.
02:36 Our second recipe is raw mango and peanut salad.
02:41 For this, you need:
02:43 50 grams or 1 small raw mango
02:47 1 gooseberry
02:50 1 tomato

¼ cup or a handful of roasted peanuts

02:55 ½ cup or a handful of washed coriander leaves
02:59 1 lemon
03:00 1 green chili
03:02 Add salt according to your taste.
03:05 Procedure:
03:07 Wash, peel and de seed the raw mango.
03:11 Finely chop the raw mango, gooseberry and tomato.
03:16 In a bowl, take the chopped raw mango, gooseberry and tomato.
03:23 Add peanuts,

green chili

03:25 and salt.
03:29 Squeeze one lemon into it and mix well.
03:33 Raw mango and peanut salad is ready.
03:36 One bowl of this salad gives approximately 77 milligrams of vitamin C.
03:44 Our next recipe is baby fenugreek leaves salad.
03:48 For this, you need:
03:50 75 grams or 3-4 bundles of baby fenugreek leaves
03:54 1 tablespoon fresh coconut
03:57 1 tablespoon small yellow lentils
04:01 ½ tomato

1 green chili

04:04 1/2 lemon
04:06 You also need salt to taste
04:08 Procedure:

Soak small yellow lentils in water overnight.

04:14 Cut 1 inch of roots of the baby fenugreek leaves and discard them.
04:19 Wash the fenugreek leaves thoroughly.
04:22 Place them on a clean cloth.
04:25 This will absorb all the excess water from the leaves.
04:29 Chop the leaves and put them in a bowl.
04:33 Add chopped tomatoes and green chili.
04:37 Then add chopped coconut and soaked small yellow lentils.
04:42 To this add salt and lemon juice.
04:46 Crush it coarsely using a mortar and pestle.
04:50 Baby fenugreek leaves salad is ready.
04:53 One bowl of this salad will give around 70 milligrams of vitamin C.
04:59 Our next recipe is gooseberry pickle.
05:02 To prepare this, you need:
05:05 1 gooseberry

2-3 green chillies

05:09 ½ cup or a handful of washed coriander leaves
05:13 1-2 cloves of garlic
05:15 Salt to taste
05:17 Procedure:

Deseed the gooseberry and chop it.

05:22 Chop the chillies and coriander leaves.
05:24 Add salt.
05:26 Crush all the ingredients coarsely in a mortar and pestle.
05:30 Gooseberry pickle is ready.
05:33 It can be taken 1 to 2 times a day with your meals.
05:38 2 tablespoon of this pickle has about 88 milligrams of vitamin C.
05:44 Moving on to our last recipe which is cabbage salad.
05:48 To prepare this salad, you need:
05:50 100 grams or ¼ cabbage
05:53 ½ tomato
05:55 ½ cup or a handful of washed coriander leaves
05:59 1 green chili
06:01 1 lemon
06:03 1 tablespoon of roasted and crushed peanuts
06:07 You will also need ½ teaspoon dry mango powder
06:10 and salt to taste.
06:14 Procedure:

Shred or chop the cabbage finely.

06:18 Chop the tomato also.
06:20 Take the chopped cabbage, tomato, coriander leaves and green chilly in a bowl.
06:28 Next, add the roasted and crushed peanuts.
06:32 Now, add salt and dry mango powder.
06:36 Mix everything well.
06:38 Squeeze a lemon on top.
06:40 Cabbage salad is ready.
06:43 One bowl of this salad will give about 60 milligrams of vitamin C.
06:48 All these recipes have a good amount of vitamin C.
06:53 Try to include vitamin C rich food in your daily diet for good health.
06:58 This brings us to the end of the tutorial.

Thank you for joining

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Debosmita, Misbah, Sakinashaikh