Healthy Recipes for Pregnancy

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Finding new cooking ideas and knowing what's safe to eat during pregnancy is tricky.

Here are a few healthy choices for you. None of the ingredients are harmful for you or your baby, as long as you ensure that all food is cooked properly (i.e. piping hot and cooked for the required length of time).

 

Breakfast recipes

Sandwich with Scrambled Egg and Tomato

Serves 1

Ingredients

2 slices of brown or wholemeal bread
1 egg
1 teaspoon of butter
Pepper
1 tomato

Lightly toast the bread. Whisk the egg with a teaspoon of butter and some pepper. Put in a pan for a few minutes mixing continuously.

Slice the tomato on one toast, add the scrambled egg and the put other slice on top.

You now have a 5 minute breakfast that's healthy, high in fibre and low in salt.

Fruit and Oat Cocktail

Serves 1

100g of oats
100 ml water
30 ml apple juice
175 g natural yoghurt
1 tbsp honey
1 tsp lemon zest
1 apple
2 tbsp of roasted almonds
2 tbsp of defrosted raspberries

Mix the oats with the water and the apple juice in a bowl. Leave it in the fridge overnight.

In the morning add the yoghurt, the honey, the lemon zest, the apple, peeled and grated, the roasted almonds and the defrosted raspberries. Mix them all together and enjoy! You have a tasty and refreshing choice low in fat, low in salt, high in fibre and gluten free!

Lunch recipes

Smoked Salmon on Toast

Serves 1

2 slices of brown or wholemeal bread
100g creme fraiche
1 tsp of fresh lemon juice
A pinch of dill (fresh or dried)
Salt and pepper

Lightly toast the bread. In a bowl, mix together the crème fraiche, the lemon juice, the dill and season to taste. Spread over both slices. Using a vegetable peeler make slithers of cucumber, layer over the crème fraiche and top with 60g of smoked salmon and season with black pepper. Incredibly tasty recipe and very low in sugar.

Snacks recipes

Chicken Sandwich

Serves 1

1 chicken breast
1 slice of brown or wholemeal bread
2 salad leaves
1 small tomato
1/4 cucumber
Vinaigrette dressing

Cut one breast of chicken into fillets. Grill them on both sides ensuring they’re properly cooked on both sides. Top one slice of brown or wholemeal bread with a layer of salad leaves, thinly sliced tomato and thinly sliced cucumber. Add the chicken fillets and sprinkle a little vinaigrette on top of it.

Have these converters at hand when cooking to get your measurements right:

Fluid Ounces (fl. ozs.) into Millilitres (ml)

Fluid Ounces
Millilitres
Litres
1
28.4
5 (1/4 pint)
142
9
256
1/4 litre
10 (1/2 pint)
284
12
341
1/3 litre
15 (3/4 pint)
426
18
511
1/2 litre
20 (1 pint)
568
35.2
1000
1 litre

Ounces (ozs.) and Pounds (lbs.) into Grams (g)

Ounces Grams
1/4 7
1/2 14
3/4 21
1 28.35
2 57
3 85
4 (1/4) 113
5 142
6 170
7 198
8 (1/2) 227
9 255 (1/4 kilo )
10 284
11 312
12 (3/4 lb) 340
13 369
14 397
15 425
16 (1 lb.) 454
17 482
18 510 (1/2 kilo )
19 539
20 (1 1/4 lbs.) 567
21 595
22 624
23 652
24 (1 1/2 lbs.) 680
25 709
26 737
27 765 (3/4 kilo )
28 (1 3/4 lbs. ) 794
29 822
30 851
31 879
32 (2 lbs.) 907
33 936
34 964
35 1/4 (approx. 2 1/4 lbs. ) 1,000 (1 Kilogram)