15 Healthy Recipes to Try During Pregnancy My Baba 28 September, 2018 Food, Recipes With so much nutrition advice out there for during pregnancy, it can be difficult to know if you’re following the right diet, eating too much or not enough. Here are some brilliant healthy recipes to try during pregnancy. Blackberry & raspberry ginger yogurt pots “This quick, simple breakfast can be frozen in individual pots to last you through the week.” Prep time: 3 minutes Cook time: 17 minutes Serves: 4 Ingredients 300g raspberries 300g blackberries 2 tsp ground ginger 1 piece of fresh ginger, peeled and very finely chopped 1tsp rapeseed oil 100g oats 500g natural yogurt Recipe Allergens: oats and milk. Method Put berries in a wide, medium pan with the ground and fresh ginger and 2 teaspoons of water and place over a low heat. Cook for about 10 minutes, stirring occasionally, until the berries are soft and mushy. Remove from the heat and leave to cool completely before serving. Meanwhile using some kitchen paper, rub a medium non-stick frying pan with the oil and set it over a medium heat Add the oats and cook for 4-5 minutes, tossing frequently, until just catching colour. Remove from the heat and leave to cool completely before serving. Divide the yogurt, berries and oats among four bowls and serve Apricot, mixed seed & vanilla muesli “If you have time, toast the oats first to make this breakfast extra special” Prep time: 10 minutes Serves: 2 x 45g servings Ingredients 400g porridge oats 75g dried apricots, roughly chopped 75g dates, roughly chopped 150g whole almonds 175g mixed seeds (like pumpkin, sunflower, linseeds, poppy and sesame seeds) 50g toasted flaked almonds Seeds from 1 vanilla pod 135ml unsweetened fortified almond milk to serve Recipe Allergens: oats, tree nuts (almonds), sesame seeds, gluten and sulphites. Method Mix all of the ingredients together in a large bowl until evenly combined. Pour into an airtight container. Serve with almond milk. Corn & courgette breakfast fritters with poached eggs Prep time: 10 minutes Cook time: 20 minutes Serves: 4 Ingredients 1 medium courgette 150g tinned sweetcorn, drained 6 Red Lion eggs (4 for poaching) 50g flour 20g spring onion 1/2 tsp chili 1/2 tsp paprika 1/4 tsp salt 1/4 tsp pepper 1 tsp olive oil 1 lemon 120 ml low fat crème fraiche 1 tbsp coriander 2 tbsp chives, finely chopped 1 small side salad per person Recipe Allergens: crustaceans, eggs, milk and gluten (in flour). Method Trim the ends of the courgette, grate the flesh and squeeze out the excess water before placing in a large bowl. Dice the spring onion and add to the bowl along with the sweetcorn, 2 eggs, flour, chili, paprika, coriander, juice of half a lemon and seasoning. Mix well. Heat the olive oil in a pan, then add a dollop of the batter to create a fritter the size of a scotch pancake. Flatten with the back of a spoon to make sure the fritter thickness is even and cook for 1 to 1½ minutes on either side, or until golden brown. Lift the fritter out with a spatula and set aside. In a small bowl, mix the crème fraiche, juice of half a lemon, and most of the chopped chives. Set aside. For the poached eggs, heat a large pan of water on a medium heat until small bubbles start to form. Crack the egg into a small bowl, then stir the water to create a light whirlpool and pour the egg in gently. Cook for 3-4 minutes until the white is set, then remove with a slotted spoon and place on kitchen paper to dry. To serve, stack fritters in a small pile and top with a tablespoon of the crème fraiche before adding the poached egg, a sprinkling of chopped chives and a side salad if desired. Spiced Prawn Lunchbox “Try topping it with fresh mango or avocado to add even more flavour” Prep time: 5 mins Cook time: 35 mins Serves: 4 Ingredients 225g wholegrain rice 4 spring onions, finely sliced 2 large tomatoes, cut into small cubes 250g raw (or pre-cooked) peeled king prawns (optional) 5 slices of jalapeno pepper (from a jar, no added sugar), roughly chopped ½ tsp powdered chili ½ tsp powdered cayenne pepper 1 tsp ground cumin ½ bunch of parsley, finely chopped ½ bunch of chives, finely chopped 1 tsp rapeseed oil A pinch of salt To serve 1 lemon, cut into 4 wedges Recipe Allergens: crustaceans (prawns). Method Cook the rice according to the packets instructions. 5 minutes before the rice is ready, put 1 tsp of oil in a medium frying pan over a high heat. Once hot, add the raw or precooked prawns, slices of jalapeno (if using), chilli, cayenne and cumin, along with a pinch of salt. Cook for a couple of minutes, stirring regularly, until they turn pink and are cooked through (if you are using raw prawns) or until they are piping hot inside. When the rice is finished, drain it and then add the sliced spring onions and the chopped tomato, stir a little then tip the cooked prawns in with the rice, stirring again. Sprinkle on the parsley and chives and serve with a lemon wedge. Sesame-crushed tuna steaks with quinoa “If you haven’t already tried quinoa (pronounced ‘keenwa’), it’s delicious!” Prep time: 10 mins Cook time: 20 mins Serves: 4 Ingredients Salad 225g quinoa 150g ripe mango pieces 100g baby spinach Freshly ground pepper Dressing 3 tbsp extra virgin olive oil 1 tbsp apple cider vinegar (or balsamic will work) 2 tsp reduced salt, gluten-free soy sauce 2cm piece of fresh ginger Freshly ground black pepper Tuna steaks 50g Chia or Black sesame seeds 4x120g frozen tuna steaks, about 1.5-2cm thick, defrosted 2 tbsp rapeseed oil Freshly ground black pepper Recipe Allergens: fish, sesame seeds and soya. Method Put the quinoa on to cook according to the packet instructions. To prepare the salad dressing, simply put the ingredients along with a little salt and pepper in a screw top jar, secure the lid and shake vigorously. Scatter the sesame seeds on a large plate along with a fair amount of pepper and then dip the tuna steaks in so that they are evenly coated all over. Divide the oil between two large frying pans over a medium heat. If you only have one large pan, then cook the tuna in two batches rather than squish all four in and stew them! Cook the tuna steaks for around 2-3 minutes per side for a medium-rare finish, depending on the thickness of your steaks (it’s fine to eat partly cooked tuna in pregnancy if it’s been frozen and fully defrosted first8). Of course, you can cook your tuna steaks for longer if you prefer. Remove and set aside. Once cooked, rinse the quinoa under cold running water and set aside to cool down completely. Once cooled, toss it in a large serving bowl with the mango and spinach and season to taste. Divide the salad among four serving plates (or four lunch box containers). Place a piece of fish over each salad and then drizzle over the dressing. Sweet potato with homemade baked beans & feta Prep time: 10 minutes Cook time: 1 hour Serves: 4 Ingredients 4 medium sweet potatoes 400g tinned chopped tomatoes 400g tinned, cooked haricot beans 200g reduced fat feta 120g rocket 1 clove garlic 1 tsp paprika 1/2 tsp sugar (optional) Freshly ground black pepper 1/4 tsp salt 1 tbsp balsamic vinegar Small handful basil leaves, roughly torn 2 tsp olive oil 1 tbsp lemon juice Recipe Allergens: milk. Method Preheat the oven to 200°C (fan-assisted). Prick the sweet potatoes all over with a fork, and place on a baking tray in the oven for 45 minutes. Once finished, turn off the oven and leave them inside for a further 15 minutes. While the potatoes are cooking, heat one teaspoon of olive oil in a saucepan over a medium heat, then add the garlic and fry for 1-2 minutes until soft. Add the tinned tomatoes, paprika, salt, pepper and sugar (if using) to the pan, and cook for a few minutes before adding the beans. Simmer for around 15 minutes, then add the balsamic vinegar, stir, and take off the heat. Slice the potatoes open in a cross shape and press the sides until the flesh starts to push out. Spoon the baked beans on top, then the crumbled feta. Serve with a drizzle of olive oil and basil on top, and a rocket salad dressed with lemon juice on the side. Beetroot, garden pea & feta risotto “A warming, hearty dish that will give you more fibre than a traditional risotto.” Prep time: 20 minutes Cook time: 35 minutes Serves: 4 Ingredients 1 tbsp olive oil 1 large red onion 450g cooked beetroot (not vinegared) 2 garlic cloves 100g garden peas Leaves from 2 sprigs of rosemary 300g wholegrain barley (not pearl barley) or wholegrain brown rice 1 litre of a good liquid chicken or vegetable stock (reduced salt) Freshly ground black pepper To serve 100g reduced fat feta Leaves from ½ bunch of fresh mint 25g flaked almonds, toasted Recipe Allergens: tree nuts (almonds), milk (feta), and celery (stock cube depending on stock used). Method Heat the oil in a large sauté pan over a low-medium heat. Sauté the onion for about 10 minutes until really soft. Meanwhile, pop the beetroot in a blender, puree until smooth as possible and set aside. Add the garlic and rosemary to the softened onion and cook for 1 minute. Stir in the barley or rice and cook for 1 minute more. Add a quarter of the stock and stir regularly until it has been absorbed. Then add another quarter of the stock and continue this process until all has been used up and the rice is tender. This will take 20-25 minutes. As the rice is cooking, cook the garden peas until they are tender then drain and set aside. Stir in the beetroot to the rice pan and season to taste. Warm through for a couple of minutes until piping hot, then stir in the drained peas. Spoon the risotto onto serving plates and crumble over the feta cheese. Scatter over the mint, flaked almonds and serve. Salmon & haddock sweet potato fish pie “A quicker, simpler version of the classic homely favourite.” Prep time: 10 mins Cook time: 45 mins Serves: 4 Ingredients Potato topping 800g sweet potatoes 25g unsalted butter Good pinch of freshly grated nutmeg Pinch of sea salt and freshly ground black pepper Fish filling 2 tbsp cornflour 300ml semi-skimmed milk 700g mix of haddock and salmon, skinless, cut into bite-sized chunks 150g frozen peas ½ bunch of spring onions, sliced Fronds from 1/3 bunch of fresh dill, finely chopped 100g low fat crème fraiche Freshly ground black pepper Recipe Allergens: fish and milk. Method Preheat the oven to 200oC (fan 180oC), 400oF, Gas Mark 6. Bring a medium pan of salted water to the boil and cook the potatoes together for 10-12 minutes or until tender. Alternatively, steam the potatoes, in which case they tend to take on less water, making for a stiffer, drier (and better) sweet potato mash. As this cooks, put the cornflour in a wide pan with a little of the milk and stir until dissolved and smooth. Then add the rest of the milk while stirring all the time. Place on a low to medium heat and while continuing to stir all the time, bring to a simmer and cook for a few minutes until slightly thickened. Then add the fish, peas, spring onion and dill and cook gently for about 3 minutes, stirring regularly to prevent it from catching on the bottom Carefully stir in the crème fraiche and salt and pepper, to taste. Remove from the heat and tip onto a 2.5 litre ovenproof dish (min measures 25cm square and 6cm deep). Once cooked, drain the potatoes well and tip them back into the pan. Mash until smooth with the butter, nutmeg and enough salt and pepper to taste. Place spoonful’s of the mash potato all over the top of the fish filling and spread it out evenly with a fork. Grate over a little more nutmeg if you fancy it and pop on a baking tray in the oven for about 20 minutes until the top is just catching colour and the fish filling is piping hot. Serve at once. Baked feta & pistachio Aubergine with couscous Prep time: 10 minutes Cook time: 30-40 minutes Serves: 2 Ingredients 1 medium aubergine 100g low fat feta cheese 1/2 tbsp of pistachio nuts, chopped 1 tbsp rapeseed oil 100g couscous 150g cherry tomatoes Half a cucumber 1 lemon 1 tsp reduced salt vegetable stock powder (or half a stock cube) 2 garlic cloves, crushed 1/2 tsp ground, black pepper 1 tbsp basil, roughly chopped Recipe Allergens: tree nuts (pistachios), gluten (couscous), celery (stock cube), and milk (feta). Method Preheat the oven to 220oC (fan 200oC), gas mark 6. Slice the aubergine in half and score it diagonally in both directions to make a criss-cross pattern. Rub the rapeseed oil into the aubergine halves on both sides, sprinkle with half the pepper, and place in the oven for 30 minutes, or until golden brown on top. While the aubergine is cooking, make the couscous. Add the juice of one lemon, two crushed garlic cloves, remaining pepper and the stock powder to a jug, then pour in 150ml of boiling water and mix. Put the couscous in a bowl, add the liquid, stir briefly, cover and leave to stand for 3-4 minutes before fluffing with a fork. Chop the cucumber into small chunks, slice the cherry tomatoes in half and mix into the couscous. Set aside. Take the aubergine out of the oven, and if the flesh is soft and golden brown, crumble the feta onto each half and return to the oven for a further 5 minutes. To serve, sprinkle the aubergine halves with chopped pistachio and basil, and add a portion of couscous on the side. Thai-style peanut butter prawn noodles Prep time: 10 minutes Cook time: 15 minutes Serves: 4 Ingredients 1 tbsp soy sauce (reduced salt) 100 ml vegetable stock (reduced salt) 1 tbsp fish sauce 1 tbsp mirin or rice wine vinegar 1 tsp sweet chili sauce 3 tbsp crunchy peanut butter (with no added salt & sugar) 2 tsp ginger, grated 2 garlic cloves, crushed 1/2 tsp chilli flakes 2 limes 1 tsp sesame oil 4 nests rice noodles 2 eggs, beaten 200g frozen, pre-cooked and peeled prawns 200g bean sprouts 50g spring onions, thinly sliced 1 tbsp coriander, roughly chopped 1 tbsp peanuts, chopped Recipe Allergens: crustaceans (prawns), eggs, fish, peanuts, sesame seeds, soya, gluten, celery Method In a small bowl, mix the soy sauce, vegetable stock, fish sauce, mirin, sweet chili sauce, peanut butter and chili flakes with the juice of one lime. Set aside. In a saucepan, cook the noodles according to packet instructions. When ready, drain and rinse with cold water to stop them sticking. Heat the sesame oil in a large pan over a medium heat and add the ginger and garlic. Fry for 1-2 minutes, before adding the prawns and cooking for a further 2-3 minutes. Push the prawns to the side of the pan and pour in the eggs, allowing them to cook like an omelette for 1-2 minutes before breaking up with a wooden spoon and mixing with the prawns. Add the sauce to the pan, mix with the prawns and egg then pour the noodles on top. Mix for a few minutes until everything is coated, then add the bean sprouts and half the spring onions and cook for a further 2-3 minutes. If the noodles get too sticky, add a tablespoon or two of water. To serve, ladle into a bowl and sprinkle with coriander, the remaining spring onions and chopped peanuts and squeeze a quarter lime on top. If you like it spicy, sprinkle a few more chilli flakes on to taste. Tomato, prawn & chorizo fusilli Prep time: 5 minutes Cook time: 30 minutes Serves: 2 Ingredients 140g dried wholewheat fusilli 60g chorizo sausage, thinly sliced then halved 70g frozen, cooked peeled prawns 1/2 tsp olive oil 150g cherry tomatoes, halved 1 garlic clove, minced 1/2 lemon 1/2 tsp paprika 1/2 tsp chilli flakes 1/4 tsp black pepper A few basil leaves, roughly torn 1 tsp parmesan Handful rocket leaves Recipe Allergens: crustaceans (prawns), gluten and milk. Method Cook the pasta in salted water according to packet instructions and set aside, reserving one cup of cooking water. Heat the oil in a frying pan and fry the garlic for 1-2 minutes before adding the chorizo. Cook for a further 2-3 minutes, or until the chorizo begins to release all of its oils. Add the prawns to the pan, stir to cover with the chorizo oil, then add the paprika, chilli, the zest and juice of the half lemon and continue mixing. Add the tomatoes, and fry for 2-3 minutes until they soften and can be squished with the back of a spoon. At this point, add half a cup of the pasta water, stir and continue to cook until slightly reduced. Once the sauce has thickened a little, add the parmesan, basil and black pepper, then pour in the cooked pasta and stir to thoroughly coat with the sauce. Add more cooking water to loosen if necessary. Stir in the rocket right at the end, and serve with a further sprinkling of parmesan and black pepper on top. Italian panzanella salad with roast chicken Prep time: 10 minutes Cook time: 30-35 minutes Serves: 4 Ingredients 4 free range chicken leg quarters 700g mixed tomatoes (red, yellow and green of varying sizes) 1 red bell pepper 1 yellow bell pepper 250g ciabatta 1 small red onion 1 tbsp small capers, drained 1/4 tsp salt 1/4 tsp pepper 3 tbsp red wine vinegar 3 tbsp olive oil Handful of basil leaves roughly torn 1/2 tsp oregano 100g reduced fat mozzarella SIDE SALAD 200g mixed leaf salad 1 tbsp lemon juice Recipe Allergens: wheat and milk. Method Preheat the oven to 180°C, fan-assisted. Place the chicken legs on a baking tray and rub with a little of olive oil before sprinkling with oregano and a pinch of salt. Place in the oven, alongside the two bell peppers (standing upright) on the baking tray. Roast the chicken for 40-50 minutes until cooked and cook the peppers until blistered and collapsing. Once cooked, remove the peppers carefully from the oven, and place immediately in a plastic ziplock bag. Seal the bag and set aside for around 20 minutes until cool enough to touch. Once ready, remove the peppers from the bag, cut out the stalk and seeds and slice into thin strips. Meanwhile, slice the red onion into thin half-moons and place in a large bowl along with the red wine vinegar. Mix to make sure all the onion is coated in vinegar and leave to rest for 10 minutes. Chop the tomatoes roughly then once the onion has rested, add to the bowl along with the salt, pepper, olive oil, pepper slices and capers, and mix together. Tear the ciabatta into small pieces and toast in the oven for 3 – 5 minutes. Add the toasted ciabatta to the bowl, tossing and mixing until the bread starts to soak up the liquid. Finally, cut the mozzarella into small pieces and add to the bowl with the basil, then mix and leave the salad to rest for 15 minutes. Serve with a chicken leg and a mixed leaf side salad, dressed with lemon juice. Loaded savoury crisp breads Prep time: 5 minutes Serves: 2 Ingredients Multi-grain crisp breads (e.g. Ryvita) with a choice of fillings to serve 2 people: Smoked salmon & cream cheese topping 2 tsp low fat cream cheese 1/4 cucumber, thinly sliced 50g smoked salmon 1 tsp of lemon juice Pepper to taste 1/2 tsp chives, chopped Avocado & mozzarella 60g mozzarella Half a ripe avocado Pinch black pepper 1/2 tsp olive oil Recipe Allergens: gluten, fish and milk. Method Arrange the 4 crisp breads on a plate, and spread half and half with: Cream cheese, before topping with cucumber and smoked salmon, followed by a squeeze of lemon, black pepper and chopped chives to finish. Mozzarella, then top with avocado cut into thin slices, sprinkle with pepper and drizzle with olive oil. Raw raspberry, almond butter & cocoa bites Prep time: 10 minutes Chill time: 30 minutes Makes: 15 balls (approx.) Ingredients 100g dates, pitted 2 tbsp oats 3 tbsp finely chopped almonds 2 tsp cocoa powder 50g fresh raspberries (around 10-12) This recipe contains gluten (oats), tree nuts (almonds) and sulphites. All nutritional claims based on analysis of 100g. Method Lay out a piece of parchment on a baking sheet and set aside. Slice the dates in half, add to a blender and pulse until finely chopped. Add oats, two tablespoons of the chopped almonds, the almond butter and the cocoa powder to the blender, and pulse until they form a sticky mixture. Add the raspberries, then pulse briefly until blended in. Wet your hands with water, then take a portion of the mixture and roll between your palms until it forms a small ball. Place the balls onto the baking sheet, taking care to keep them separate, and sprinkle with the remaining tablespoon of chopped almonds. Leave in the fridge to set for 30 minutes before eating. Roast chickpeas & almonds with smoked paprika “This savoury snack makes for a healthier and more flavourful alternative to crisps.” Prep time: 10 minutes Cook time: 30 minutes Serves: 10 x 20g servings Ingredients 400g tin of chickpeas, drained and rinsed Leaves from 2 sprigs of fresh rosemary (about 1 tsbp), finely chopped 2 tsp ground cumin 1 tsp smoked paprika 100g whole almonds Freshly ground black pepper This recipe contains tree nuts (almonds). All nutritional claims based on analysis of 100g. Method Preheat the oven to 200oC (fan 180 oC), 400 oF, Gas Mark 6 Toss the chickpeas, rosemary, cumin, paprika and pepper together on a large baking tray. Spread them out in an even layer and bake for 15 minutes until just beginning to crisp up. After this time, scatter in the almonds and give everything a good toss together. Return to the oven for another 15 minutes until the chickpeas are crisp and have caught colour. Remove from the oven, top into a bowl, allow to cool a little more then serve. These recipes are from a selection of new recipes developed by Lorraine Pascale for Aptaclub’s Eating For 2 online resource – providing expectant mums with nutritional advice during pregnancy. To find out more, visit Aptaclub.