 Hello everyone, so in this part I will be discussing about recipes for pregnant mothers both vegetarian and non-vegetarian recipes as you can see that we have and we have one more tutorial on nutrition recipes for vegetarian mothers and this recipes are again extremely high in lot of these nutrients that we discussed which are required in pre-pregnancy-pregnancy period. So of course they are high on you know like different recipes have different nutrients but you know you can make those couple of recipes in a day and mother will get by and large you know main thing is protein, so if you can really cover the protein and I do recommend higher amount of protein for pregnant mothers you know then what is generally recommended and that because we have remember that our children are born small okay, the average birth weight all over the world as per WHO growth chart is 3.2, 3.3 kg but in India it is 2.7 okay, now when you have that small baby that means obviously mother is not getting enough adequate nutrients and in my opinion the most important nutrient which is required for baby's growth is protein okay because as I explained to you in my earlier session that when you there was a study which was published where they showed the body composition of you know Indian child versus Caucasian baby which is a white baby you know we our babies had much smaller leaner mass okay, their babies had almost double the amount of lean mass, we had high amount of fat, their babies had less 50% less fat and our viscera was small and their babies had viscera which was almost double the size okay, so make sure that you know double the weight, I will document not the size but the weight okay, so just remember to kind of focus on protein in mothers, one more thing I see in India is that mothers they tend to have lot more laddoos okay, so they have this you know good K laddoos and jaggery and you know I feel that mothers here they take too much of simple sugars, they also take too much of this carbohydrate you know, so there is so much of energy, density in the food, so many mothers they put on a lot of weight but that weight is not going into the baby you know, so you want to make sure that you you know you teach mothers what food to eat so that she herself does not put on too much weight and that weight goes to baby, actually in one of my my first session you know you must have seen the story of Kailash right, so in Kailash what was happening that that his wife had two miscarriages because of prematurity because her she hardly had any protein in her diet you know, she was eating predominantly carbohydrate rich food, she was not eating you know even though she was tribal she was not allowed to eat you know food which were high in protein like chicken and eggs and all and so then once for the third time when Kailash came to our training you know we kind of made him understand the importance of protein so he kind of went against the whole village including his own mother and the Baba who was giving all this wrong advices so we had to kind of you know kind of explain to him the importance of protein and once he changed his wife's diet, now remember when she came to me she was about two months pregnant okay, when she they gave me the news that his wife was pregnant and that time her weight was only 35 kg, you can imagine she was only 35 kg and here I was with two month pregnant woman who was only 35 kg and I wanted to make sure that this time she would not have premature baby because that area does not have infrastructure to save those premature babies right, so we worked on her diet we basically asked you know Kailash to bring everything which was kind of feasible for him to bring which was affordable which was local you know and he fought with the whole world and then he took care of his wife and you know the birth weight of this baby was almost 3.1 kilogram, this was a girl child 3.1 kilogram pretty good, I don't see that kind of weight even in a privileged mother's babies you know, I do see a lot of them have 2.7, 2.8, sometimes 2.6 you know, so remember protein you know of course other nutrients are important but when you have protein rich food you know specifically if you are non-veg so it has all other nutrients you know it has zinc, it has retinol which is vitamin A, it has you know choline, it has folate, it has so many other different nutrients you know by eating that food but again if you are vegetarian then you can just focus on your pulses, dals you know some of these vegetables are high on protein okay cruciferous is good amount of protein they can even have mushrooms, nuts, seeds you know whatever is locally available okay, so do focus on protein and try to get that weight on the baby not so much on the mother, now we do deal with a lot of undernourished mothers too so obviously undernourished mothers will definitely need a lot more protein and you know of course other good fats and carbohydrate and all but again you know kind of have more balance so that we have good amount of birth weight in that mother just like how you know and one more thing I wanted to tell you that Kailash Kailash's wife although she was only 35 kg by the time she kind of delivered she had gained almost 11 to 12 kgs okay, so she had gained kind of good amount of weight but it all that weight pretty much that weight had gone to baby she looked lean she did not look at all that if she had put on weight but all that good weight that she had gained had gone to the baby okay and then that prevented premature delivery also okay, so remember that to have a good amount of protein decrease simple sugars you know mothers have this tendency to eat sweet food obviously because of craving you know but tell her to have kind of a lot more protein rich food than eating some of the simple sugars okay, so thank you very much you have have a look at our three recipes videos veg non-veg recipes and nutritional recipes for pregnant mothers okay, thank you so much welcome to this spoken tutorial on vegetarian recipes for pregnant women in this tutorial we will learn about the importance of a nutrient dense diet a few nutritious vegetarian recipes first let us understand the importance of a nutrient dense diet the nutrient requirements during pregnancy increases this is mainly for the development of the cells nutrient dense diet supports the growth and development of the fetus therefore it is important to consume a well nourished diet a well nourished diet helps to prevent complications during pregnancy the diet should be rich in proteins good fats vitamins and minerals eating a nutrient dense diet may provide relief from nausea and constipation it also reduces the risk of anemia pregnancy diabetes and hypertension it also reduces the chance of low birth weight baby and premature delivery apart from a good diet ensure to drink 8 to 10 glasses of water every day along with intake of nutritious diet its nutrient absorption is also important phytates oxalates and tannins present in the food affect nutrient absorption nutrient absorption can be enhanced by using various cooking techniques for example soaking sprouting roasting and fermentation steaming sauteing and boiling are some other examples to enhance the nutrient content we can also use various nutritious powders powder of either drumstick leaves curry leaves or nuts and seeds can be used the method to prepare these powders has been explained in another tutorial please visit our website for more details healthy weight gain throughout nine months of pregnancy is essential it is recommended to avoid sugar jaggery processed and ready-to-eat foods avoid caffeine alcohol and tobacco do not consume medicine without a doctor's approval more about this has been explained in another tutorial now let us begin with the first recipe which is black-eyed bean idli to prepare this recipe we will need two tablespoons of each whole pearl millet whole foxtail millet we will also need one tablespoon each of sprouted black-eyed bean sprouted whole Bengal gram fenugreek seeds roasted sunflower seeds we will also require one fourth tablespoon of each drumstick leaves powder curry leaves powder nuts and seeds powder and salt first start with sprouting black-eyed bean and whole Bengal gram I will explain the procedure for sprouting soak black-eyed beans and whole Bengal gram separately overnight drain it in the morning and tie them separately in a muslin cloth leave them in a warm place to germinate for two days remember that different beans take different time to sprout when sprouts are ready soak the millets and fenugreek seeds together soak them for six to eight hours or overnight drain and grind millets with sunflower seeds and sprouts into a smooth batter for grinding you can use a stone grinder or a mixer after grinding keep it covered to ferment overnight or for six to eight hours before cooking add salt and all other powders to the batter and mix well grease the idli mould and pour the batter into it place it in the cooker or a steamer and cook for 10 to 12 minutes or you can fill one fourth of the cooker with water and steam without the whistle remove the idlis after seven to eight minutes and serve hot this recipe is rich in protein calcium and iron it is also rich in folate magnesium and potassium the next recipe is millet kichadi to make this we will need one tablespoon of each whole barnyard millet sprouted pearl millet sprouted soya bean one chopped onion one chopped carrot one chopped beetroot we will also need one tablespoon each of grated fresh coconut and poppy seeds we will also require half cup of curd a one fourth teaspoon of each ingredient turmeric powder coriander and cumin seeds powder cumin seeds drumstick leaves powder curry leaves powder salt to taste and one tablespoon of oil or ghee note that I soaked pearl millet and soya bean separately for sprouting one ingredient may take longer to sprout or both may sprout at the same time in my case soya bean took longer to sprout soak barnyard millet for six to eight hours in water drain the water and keep it aside heat oil in a pressure cooker and add cumin seeds now add all the vegetables sprouted millets sprouted soya bean and curd add the grated coconut poppy seeds salt powders and all the dry spices mix well next add one cup of water pressure cook the kichadi for two whistles once done serve hot this recipe is rich in proteins good fats vitamin A and calcium it is rich in minerals like iron folate magnesium and phosphorus our third recipe is moong wrap for this recipe we will need malted ragi flour one fourth cup Bengal gram flour one tablespoon sprouted moong half cup crumbled paneer one fourth cup chopped onion one tablespoon chopped tomato one tablespoon we will also need one fourth teaspoon of each turmeric powder coriander and cumin seeds powder cumin seeds curry leaves powder drumstick leaves powder one tablespoon of oil or ghee we will also need half lemon and salt to taste procedure sprout the moong as mentioned earlier in this tutorial to prepare the malted ragi flour soak the ragi overnight now tie them in a muslin cloth and keep it for six to eight hours or overnight once its sprouts dry roast the ragi sprouts on an iron skillet after this grind it using a grinder to make flour and then keep it aside heat oil on an iron pan add cumin seeds dry spices and powders add chopped onions and tomatoes and saute it till soft next add sprouted moong and let it cook for ten minutes add paneer and salt and cook for five to ten minutes add one fourth cup of water and allow it to cook for another five to ten minutes turn off the flame and allow it to cool now add lemon juice and keep the mixture aside next mix the malted ragi flour and Bengal gram flour in a bowl add lukewarm water and prepare a dough now roll out round shaped parathas cook the parathas on both sides on an iron pan place the paratha on a plate and add the moong mix in between the paratha now roll them into a wrap and serve this recipe is rich in protein and good fats it is also a source of calcium iron folate magnesium and zinc apart from the millets mentioned here you can use other millets and grains for example sorghum codomillet broken wheat or whole wheat likewise you can use other sprouts as well for example sprouted chickpeas sprouted green peas or sprouted moth beans besides the seeds mentioned you can also use other locally available seeds for example sesame seeds pumpkin seeds flax seeds and garden cress seeds include all these recipes for a healthy pregnancy and good health of the baby this brings us to the end of this tutorial thank you for joining welcome to the spoken tutorial on non-vegetarian recipes for pregnant women in this tutorial we will learn about the importance of non-vegetarian foods and various non-vegetarian recipes for pregnant women let us first learn the importance of various non-vegetarian foods non-vegetarian foods like chicken meat fish prawns organ meat are rich in protein zinc choline iron and calcium these nutrients are essential for the growth and development of the fetus they aid in brain development of the baby and help in maintaining the health of the mother to get these nutrients non-vegetarian foods should be consumed during pregnancy now we will look at a few non-vegetarian recipes let us begin with our first recipe which is Kerala style egg curry for this recipe we will require two whole boiled eggs one medium size chopped onion one chopped tomato two cloves of garlic half inch piece of ginger half sprig of curry leaves 1 4 teaspoon of each garam masala powder pepper powder Kashmiri red chilli powder turmeric powder one tablespoon chopped coriander leaves one tablespoon oil and salt to taste first we will see how to prepare boiled eggs fill a bowl with cool water up to one inch place eggs in it and cover with a lid allow the water to boil over high heat then cook for six to seven minutes over medium heat for perfect hard boiled eggs now remove the hard shell of the eggs and keep it aside next heat oil in a kadai add ginger garlic onions and curry leaves turn the flame to medium and saute until onions turn golden brown after this add all the dry masalas and saute till you get the aroma of condiments then add chopped tomato and salt now add one cup of water and bring mixture to boil simmer for a few minutes until tomatoes begin to boil after this add the boiled eggs into it cover the kadai and simmer the eggs for 10 to 15 minutes turn off the flame and add chopped coriander leaves stir the gravy gently so that the eggs do not crumble serve it in a serving bowl moving forward let us learn about the second recipe chicken chettinad for this we will require 100 grams of chicken breast one tablespoon oil one large onion finely chopped one medium tomato one to two sprigs curry leaves and one bay leaf for marination we will need 1 4 teaspoon turmeric powder 1 4 teaspoon chilli powder 1 tablespoon ginger garlic paste and salt to taste for gravy we will need half tablespoon coriander seeds half teaspoon fennel seeds one teaspoon peppercorn one teaspoon red chilli powder two cardamoms two cloves half inch cinnamon stick and two tablespoons shredded coconut to begin with marinate the chicken by mixing chicken turmeric chilli powder ginger garlic paste and salt in a bowl keep it at room temperature for 30 to 45 minutes on a low flame dry roast coriander seeds after two to three minutes add the remaining spices roast until you get the fine aroma of spices and keep it aside then roast the coconut for a few minutes allow the roasted spices and coconut to cool using a stone grinder or mixer blend them into a fine paste by adding one tablespoon water keep this paste aside add tomatoes to the blender to form a puree now in a kadhai eat oil add onions and saute till it turns golden color add chicken and saute again for four to five minutes on medium flame add tomato puree turmeric salt and chilli mix well and cook till the oil separates after this add the ground paste and curry leaves saute this mixture for two to three minutes pour one fourth cup water and cook with the lid closed till chicken turns tender and soft allow it to simmer until the gravy turns thick garnish with curry leaves and serve please remember this recipe can be prepared by using any one of the following mutton organ meat prawns and fish now let us look at the third recipe chicken liver suka the ingredients required for this recipe are 100 grams chicken liver one finely chopped onion one chopped tomato six cloves of garlic one fourth inch of ginger two tablespoon finely chopped coriander leaves one tablespoon oil salt to taste and one tablespoon lemon juice to begin with in a blender add onion tomato garlic ginger and coriander leaves grind this mixture into a fine paste apply this paste over the chicken liver and keep this at room temperature for 10 to 15 minutes now heat oil in a kadhai and add the liver with marination paste to it mix it well add one fourth cup water and cook it on low flame for 10 minutes after this increase the flame and allow it to cook well once well cooked turn off the flame add lemon juice on cooling and serve garnished with washed and chopped coriander leaves you can also use mutton liver for this recipe the next recipe is fish in spinach curry for this we need two small pieces of mackerel fish one cup of spinach leaves one chopped onion one chopped tomato one teaspoon cumin seeds two to three cloves of garlic one fourth teaspoon turmeric powder one teaspoon red chilli powder human powder one fourth teaspoon black pepper powder half teaspoon coriander powder one tablespoon white sesame seeds one teaspoon oil and salt to taste to start with wash clean and cut the mackerel into two parts and keep aside in a kadhai heat oil and add cumin seeds once it splutters add raw spinach leaves and allow to cook for a minute now allow it to cool next add cooked spinach tomato and sesame seed in a grinder and make a puree heat oil in a kadhai and add chopped onions once the onions turn pink add chopped garlic and saute until it turns brown add all dry spices and saute until you get the aroma of spices now add the spinach puree and cook for a few minutes next add fish pieces and cook well now add one fourth cup water and salt allow to cook with the lid closed for five to seven minutes remove the lid and let it cook on medium flame for 15 minutes once done serve hot please remember any locally available fish can be used for this recipe lastly we will learn how to prepare meat ball curry for this recipe we need 100 grams minced meat one finely chopped onion one chopped tomato half tablespoon ginger paste one tablespoon garlic paste one tablespoon garam masala one fourth cup fresh coriander leaves and salt to taste for gravy one tablespoon oil one finely chopped onion one tablespoon garlic paste half tablespoon ginger paste half teaspoon cumin powder one fourth teaspoon turmeric powder and half teaspoon of each chilli powder garam masala and coriander powder one large chopped tomato and salt to taste to begin with wash and clean the minced meat well using a muslin cloth now mix minced meat and chopped onions in a bowl add ginger garlic paste garam masala coriander leaves and salt divide this mixture in six equal parts and shape into balls heat oil in a kadhai and add the remaining chopped onions saute until it is light brown in color add ginger garlic paste and saute again for few minutes add all powdered spices coriander seeds powder cumin seeds powder red chilli powder garam masala and turmeric now fry this for two to three minutes add tomatoes and saute it for two to three minutes then add half cup water and salt to the masala at this stage slowly add the meat balls and allow to simmer stir gently after five minutes and cook until the meat balls are done serve hot in a serving bowl also you can use minced chicken to prepare this recipe it is important to remember that all these recipes are rich in protein omega 3 fatty acids vitamin a vitamin b12 folic acid anion zinc magnesium sulphur and choline this brings us to the end of this tutorial thank you for joining welcome to the spoken tutorial on nutritious vegetarian recipes for pregnant women in this tutorial we will learn about importance of nutrient dense diet during pregnancy preparation of a few vegetarian recipes nutrient content of these recipes first let us understand the importance of nutrition during pregnancy during pregnancy a woman's body goes through physical and hormonal changes the body's nutritional needs increase what a woman eats is a source of nourishment for the growing fetus also thus the pregnant women should follow a healthy diet the diet should be rich in proteins good fats vitamins and minerals it will help in preventing any complications during pregnancy for example pregnancy diabetes hypertension anemia it may provide relief from nausea and constipation not consuming adequate nutrients can retard the development of the fetus the chances of premature delivery and low birth weight babies can increase hence a nutrient rich diet is recommended during pregnancy aside from eating well adequate water intake is necessary water helps in reducing the risk of urine infections it also reduces constipation hence ensure to drink 8 to 10 glasses of water every day alcohol drugs and smoking should be avoided during pregnancy these increase the risk of miscarriage and premature baby apart from intake of nutritious diet its absorption is also important food has anti nutrients like oxalates phytates and tannins their presence affects nutrient absorption by the body nutrient absorption can be enhanced by various cooking techniques for example soaking sprouting roasting and fermentation steaming sauteing and boiling are some other examples let us start with the preparation of our first recipe now to make sprouted cowpea cutlet the ingredients required are one fourth cup sprouted cowpea one fourth cup amaranth leaves one small chopped onion one fourth cup roasted bengal gram flour and one teaspoon ginger garlic paste you will also need spices such as one teaspoon coriander powder one four teaspoon turmeric powder and one four teaspoon chili powder other ingredients required are one four teaspoon curry leaves powder one four teaspoon drumstick leaves powder and one four teaspoon nuts and seeds powder preparation of these powders have been discussed in another tutorial please visit our website for more information you will also require one tablespoon oil or ghee and salt to taste before we begin I will tell you the procedure for sprouting the cowpea wash and soak the cowpea overnight or for six to eight hours in water later drain the water and tie it in a clean muslin cloth keep it in a warm place for six to eight hours and allow it to sprout in the same way you can sprout chickpeas soy beans moth beans etc let us proceed with the preparation of the cutlet now pressure cook the sprouted cowpea with one cup of water for two whistles once cooked keep aside to cool after it is cooled mash the cowpea except oil mix rest all ingredients with the mashed cowpea divide the mixture in small portions and shape it into small flatten cutlets now grease the pan with oil shallow fry the cutlets on both sides till light brown in color sprouted cowpea cutlets are ready this recipe consists of protein good fats calcium magnesium and potassium it is rich in other nutrients like iron zinc and folate as well if cowpea is unavailable you can use other locally available beans for example chickpea soy beans or moth beans instead of amaranth leaves other green leafy vegetables can also be used for example spinach fenugreek leaves agati leaves drumstick leaves let us now proceed to the next recipe which is mixed pulses uttapam for preparation of this recipe we will need one tablespoon split red gram one tablespoon of split green gram one tablespoon of Bengal gram two tablespoons of split black gram one tablespoon of banyan millet and one tablespoon of little millet other ingredients required are one tablespoon of chopped tomato one tablespoon of chopped carrot one tablespoon of chopped capsicum one tablespoon of chopped onion one teaspoon of ginger garlic paste and one teaspoon of fenugreek seeds spices which will be required are half teaspoon coriander powder half teaspoon cumin powder and half teaspoon red chili powder other ingredients required are one fourth teaspoon nuts and seeds powder one fourth teaspoon drumstick leaves powder and one fourth teaspoon curry leaves powder take one tablespoon of oil or ghee and salt to taste procedure first wash all the pulses banyan and little millet properly and soak them overnight you can either soak them separately or altogether soak the fenugreek seeds as well then grind the pulses banyan and little millet into a smooth batter grind fenugreek seeds along with pulses keep it covered overnight in a warm place for fermenting once the batter rises add other ingredients and mix well grease an iron pan with oil or ghee pour the batter on the pan in circular shape and make uttapam allow to cook on medium flame on both sides once done serve hot this recipe is rich in protein good fats vitamin a calcium and magnesium it is also rich in nutrients like iron zinc folate and phosphorus let us begin with our last recipe bottle gourd steamed dumplings in order to prepare this recipe you will need three fourth cup grated bottle gourd two tablespoons prouted sorghum two tablespoons prouted pearl millet and one tablespoon roasted bengal gram flour you will also need one tablespoon chopped coriander leaves one tablespoon roasted peanuts powder and one teaspoon of roasted sesame seeds other ingredients required are one fourth teaspoon turmeric powder one fourth teaspoon coriander powder one fourth teaspoon chili powder one fourth teaspoon rum stick leaves powder one fourth teaspoon curry leaves powder one tablespoon of oil or ghee and salt to taste sprout sorghum and pearl millet as per the process mentioned previously please note that different ingredients take different time to sprout for this recipe sorghum and pearl millet sprouted at the same time upon sprouting roast them on medium flame allow them to cool later grind them into a coarse powder except oil and sesame seeds mix all the ingredients together add one to two teaspoons of water if needed to make a dough now spread oil on your palms divide the dough to form two long dumplings next add water in a pressure cooker place a small stand inside the cooker to keep a plate on it place these dumplings on the plate in the pressure cooker cook them for 15 to 20 minutes without a whistle on the lid allow it to cool and let it rest for 10 minutes then cut them in circular shape now add little oil on the pan place the dumplings on the pan and shallow fry on both the sides make sure they're crispy and golden brown in color remove and garnish with roasted sesame seeds and serve this recipe is rich in protein fats calcium iron zinc and folate it is a rich source of vitamins like vitamin a and vitamin c this brings us to the end of this tutorial thanks for joining