Pregnancy diet is all about combining nutrition-rich foods with tasty options for the best health of expectant mothers and the unborn baby. Pregnancy is an important phase that requires careful planning of meals rich in essential nutrients that aid in the overall growth and development of the baby. However, there are times when expectant mothers may crave tasty and comforting food during this time. Taste and nutrition can easily come together with a little planning and very little effort. Green leafy vegetables, lean proteins, whole grains, omega-3 fatty acids, citrus fruits are some of the dietary elements that can nourish the body and keep pregnancy complications at bay. If eating plain vegetables, roti and rice seems a bit boring and unimaginative, then you can take note of these creative and healthy recipes during pregnancy. (Also read: Can taking paracetamol during pregnancy affect your baby’s language skills? What does a study say)
Vyuhitha Motupalli, Executive Nutritionist, Cloudnine Group of Hospitals, Bengaluru, Electronic City Unit, shares three delicious and healthy recipes for expectant mothers.
1. Protein-Rich Spinach Avocado Omelette
Material
Eggs – 2-3
Baby Spinach – 1/2 cup washed and chopped
Avocado – 1/2 cup finely chopped/grated
Black pepper – as per taste
Salt – as per taste
Olive oil – 2 tbsp
Roasted black sesame seeds – 1/2 tsp
Finely chopped roasted walnuts – 1 tbsp
Parsley – some finely chopped
Method
- -Put some oil in the pan and add spinach. Fry it and add a little salt; Keep it aside.
- Beat the eggs with salt and pepper to taste, then add the sautéed spinach and mix well.
- – Apply oil in the pan and when it becomes hot, add the egg mixture into it. Cook well on both sides and add chopped or grated avocado. After this, sprinkle roasted sesame seeds with walnuts on top and fold the omelette. Just let it cook for a few minutes on both sides.
- Take it out in a plate and garnish with parsley. Enjoy a protein-packed iron-rich breakfast, or have it with multigrain bread toast for a healthy start to your day.
2. Chia Pom-Cran Delight
Material
Coconut water – 1/2 cup
Pomegranate juice – 1/2 cup
Cranberry Juice – 1/2 cup
Soaked chia seeds – 2 tbsp
Honey – to adjust taste
Mint – 4-5 leaves for serving
Method
- Mix all the mentioned ingredients together in a tall glass.
- Add chia seeds and a little honey as per desired sweetness. Sprinkle mint leaves on top and serve. Enjoy a refreshing and nutritious drink rich in Vitamin C, Omega 3 FFA and Iron.
3. ABC Soup (Almond Broken Wheat Chicken)
Material
Chicken (lean) broth – 2 cups
Chopped vegetables – 1 cup (beans, potatoes, carrots, peas, sweet corn)
Cooked broken wheat – 1/2 cup
Chopped ginger and garlic – 1/2 tsp
Chopped almonds and walnuts – 2 tbsp
Almond butter – 1 tablespoon
Spices and herbs as per choice
Salt and pepper to taste
Method
- In a pot, gently heat the chicken broth with the spices.
- Add chopped vegetables and pre-cooked broken wheat.
- Add ginger, garlic, salt and pepper. Cook on low flame until the vegetables are cooked.
- Take a small bowl and add almond butter into it. Add a spoonful of hot broth from the pot and mix well until the almond butter is uniform and smooth.
- Pour the nut mixture back into the main soup pot and stir well until combined. Cook the soup on low flame for additional 5-10 minutes so that the flavors blend properly. Once done, serve hot and sprinkle chopped nuts on it.
- Enjoy protein-rich Chicken Almond Soup for dinner.
