Nutritious recipes for expecting moms

We rounded up four of our favourite recipes packed with all the nutrients you need for a healthy pregnancy.

Hungarian Goulash

This recipe is rich in zinc, an important super nutrient during pregnancy and critical to your baby’s development.

Information
*Makes: 2 portions
*Suitable for freezing

Ingredients

  • 1 tbsp oil
  • 500g braising or stewing beef, diced
  • 1 large onion, sliced
  • 1 red pepper, deseeded and diced
  • 2 garlic cloves, crushed
  • 1 tbsp paprika
  • 1½ tbsp tomato puree
  • 400ml beef stock
  • 1½ tsp balsamic vinegar
  • ½ tsp brown sugar
  • ½ tsp mushroom ketchup
  • 6 tbsp full-fat crème fraîche

Method

  1. Preheat the oven to 180C.
  2. Heat the oil in a frying pan. Brown the beef on all sides until golden, then transfer to a plate. Add the onion to the pan with the red pepper and fry for 3 – 4 minutes. Add the garlic, paprika and tomato purée and fry for 2 minutes.
  3. Return the beef to the pan and coat in the onion mixture. Add the stock and bring to the boil. Cover with a lid and place in the oven for 1 hour. Remove from the oven and add the remaining ingredients. Bring back to the boil, cover and return to the oven for another 30 – 40 minutes or until the beef is tender.
  4. Serve with rice or mash.

This recipe was taken from Eating for Two, The Complete Guide to Nutrition During Pregnancy and Beyond by Annabel Karmel.

Cucumber Cooler

A nutritious smoothie is a convenient way to get all the extra nourishment you need during pregnancy, especially when you’re suffering from nausea or morning sickness and can’t stomach heavy meals.

Makes 1–2 servings

Ingredients

  • ½ cup cucumber, peeled and cubed
  • 1 cup spanspek or paw-paw, cubed
  • ½ cup plain low-fat yoghurt
  • 4–6 fresh mint leaves, finely chopped
  • 8 ice cubes
  • 1tbsp honey
  • 1tsp lemon zest

Method
Combine all the ingredients in a blender, and blend until smooth. Add a little more yoghurt for a thicker consistency.

Sticky tuna and ribbon vegetables

Oil-rich fish is important for the development of your growing baby. Research also suggests that unborn babies who receive omega-3s have a higher IQ as young children. Include oil-rich fish in your diet once or twice a week, but limit your serving size to about 100g – 150g.

Information
*Makes 2 portions

Ingredients

  • 2 tbsp mirin
  • 2 tbsp sweet chilli sauce
  • 2 tbsp honey
  • 1 tsp soy sauce
  • 1 tsp rice wine vinegar
  • 1 tbsp sunflower oil
  • 1 clove garlic, crushed
  • ½ tsp grated fresh ginger
  • 1 large carrot, cut into matchsticks
  • ½ red pepper, cut into matchsticks
  • 50g baby corn, cut into 4 lengthways
  • ½ courgette cut into ribbons
  • 2 fat spring onions, thinly sliced
  • 75g medium Chinese noodles, cooked according to packet instructions (or use 150g ready-to-use noodles)
  • 2 x 125g tuna steaks, approx 1.5cm thick

Method

  1. Mix together the mirin, chilli sauce, honey, soy sauce and vinegar and set aside.
  2. Heat the tablespoon of oil in a wok, add garlic and ginger and sizzle for 30 seconds, then add carrot, pepper and baby corn and stir fry for 2 minutes. Add the courgette and spring onion and stir fry for 1 minute. Add the noodles, soy sauce and chilli sauce and stir fry for 2 minutes. Set the wok aside while you cook the tuna.
  3. To cook the tuna, put the teaspoon of oil in a non-stick frying pan and put over a high heat until it is searing hot. Add the tuna and cook for about 1½ minutes on each side or until cooked through, then transfer to a plate.
  4. Reduce the heat down and add the mirin mix to the pan. Boil for 1 – 2 minutes until syrupy.
  5. Remove from the heat and cool slightly, then return the tuna and turn to coat in the sauce.
  6. Divide the noodles between plates with the tuna, whole or sliced, and spoon over the glaze from the pan.

This recipe was taken from Eating for Two, The Complete Guide to Nutrition During Pregnancy and Beyond by Annabel Karmel.

Seabass or red snapper with tomato relish

Ingredients

  • 4 tbsp olive oil
  • 1 small onion, finely chopped
  • 1 clove garlic, crushed
  • 1 tbsp red wine vinegar
  • 2 tomatoes, deseeded and chopped
  • Dash of sugar
  • 1 tbsp parsley
  • 2 sea bass or red snapper fillets, skin on
  • A little plain flour

Method

  1. To make the relish, heat 2 tbsp of oil in a small pan.
  2. Add the onion and garlic and sauté for 5 to 6 minutes until soft. Add the vinegar, tomatoes, sugar and parsley. Warm through for a few minutes, remove from the heat and season.
  3. Season the fillets and lightly coat in flour. Heat the remaining 2 tbsp of oil in a frying pan and cook for 2 – 3 minutes on each side until lightly golden and cooked through. Serve with the relish.
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