A healthy diet is an important part of a healthy pregnancy. The first step to achieving this is to have the right recipes at your fingertips, because you’re actually eating for two.
Healthy, nutritious and good food keeps you healthy and supplies your baby with the necessary nutrients while he/she waits to join you in this world.
To eat healthy, your meal must contain an appropriate blend of the following group of foods:
- Dairy (milk)
- Proteins such as meat, fish, poultry, cereals and legumes.
In this article, we’ve compiled 10 special and healthy recipes that’d keep you nourished and active all through pregnancy.
Our Healthy Recipe List:
1. Cabbage Rice
The first on our list is the simple recipe for cabbage rice.
- Cooked rice
- Powdered pepper
- Pasteurized cheese
Melt the butter in a pan, add the onions to be sautéd as well as the cabbage and capsicum. Cook the mixture until it becomes tender. After this, add the rice and seasoning then garnish the dish with cheese.
2. Broccoli and Baby Corn Stir-fry
- Baby corn
- French beans
- Corn flour
- Toasted Cashew
- Black pepper powder Oil
Heat the oil over a high flame in a wok. Add garlic and then cook for a minute. Next, add all the vegetables and stir-fry for some time. Mix the corn flour with water and add it to the vegetables. Add seasonings too & cook the mixture for a minute before serving with toasted cashews.
3. Chicken and Tomato Pasta
- Penne pasta
- Snow peas
- Tomato pasta sauce
- Chicken breast fillets
- Olive oil
- Pepper powder
Cook the pasta in boiling water until it is soft enough. As the pasta boils, add the snow peas and stir lightly. Brush the chicken with oil, season with salt and marinate with seasoning & pepper as desired. At this point, you can cook the chicken fillet in a large pan until a tender consistency is attained.
After cooling, slice the chicken diagonally and mix it with the pasta in another pan as you heat the pasta sauce. Once all this is completed, mix everything thoroughly and your meal is ready to be enjoyed.
4. Cream of Celery Soup
- Celery stalks
- Corn flour
- Fresh cream.
Sauté the onions and potatoes in butter for few minutes before adding the celery to the mixture. After this, add two cups of water and leave to boil.
Allow the mixture to cool and then blend. Drain the contents from the blender and then pour the soup into a pan for heating. Mix the soup with the corn flour and milk. After mixing, season your soup until it thickens.
5. Bean Soup
- Kidney beans
- Lemon juice
Soak the kidney beans overnight. Chop the onions and cook with oil in a pressure cooker until the onion becomes transparent. Add tomatoes, salt, pepper, garlic and allow the mixture sauté for few minutes.
At this point, add the beans and water and let it pressure cook for 15 minutes. Once the beans has cooled to a decent temperature, use a blender to churn it. Heat up the soup and add lemon juice to it. You can now garnish it with the coriander leaves.
6. Mixed Vegetable Cutlet
Another important part of your recipe list during pregnancy are the veggies, and by extension, the mixed vegetable cutlet.
- French beans
- Turmeric powder
Heat the onions in oil in a pan until they become translucent. Add the French beans, potatoes, cabbage, carrots and salt, mix well. Add the pepper and turmeric powder. After thoroughly mixing, add some water and allow to cook over a low flame until the vegetables are soft and well-cooked.
Mash all the vegetables and divide into ball-shaped proportions after it has cooled. Flatten the ball-shaped mix and roll in breadcrumbs. Place in a pan & fry until the skin turns golden brown. Drain the excess oil by placing them in a plate layered with kitchen tissues.
7. Sprouts Cutlet
- Corn flour
Mash the already boiled potatoes in a bowl & add salt, coriander, corn flour, sprouts and cashew into the bowl. Make small cutlet from the mix and coat them with crumbs. Coat the surface with oil and then shallow fry them until they turn golden-brown.
8. Banana Walnut Pancakes
If you’ve got a sweet tooth, this recipe is for you!
- Banana puree
- Chopped walnuts
- Whole-wheat flour
- Wheat bran
- Banana slices
- Baking powder
- Vanilla essence.
Mix all the ingredients (excluding honey and banana slices) in a bowl, then add a cup of water. Melt some butter in medium heat and pour the mixture into it. Toss the mix so that both sides cook evenly.
You can serve the pancakes with the banana slices and honey.
9. Date and Banana Shake
- Ice cube
Soak the dates in warm milk for about 30 minutes and blend along with the other ingredients.
10. Peanut Butter & Chocolate Chip Energy Bars
- Roasted peanuts
- Peanut butter
- Vanilla essence,
- Chocolate chips
- Sunflower chips
Blend the oats, peanut butter, sunflower seeds, peanuts and dates thoroughly. Mix the eggs, vanilla essence and salt in a separate bowl. Add both mixtures together and blend to make a paste.
Fold the paste into chocolate chips & bake for 35mins in an oven at 200 Degrees Fahrenheit
At this point, your peanut bars are ready to be consumed after cooling.
An Extra Tip
Wash your food products thoroughly before preparation. Also, remember to maintain a good hygiene while cooking. Finally, as healthy as this recipe list is, remember to consult your doctor before making any major dietary changes during pregnancy.
- Anette Lundqvist, Ingegerd Johansson, AnnaLena Wennberg, Johan Hultdin, Ulf Högberg, Katarina Hamberg and Herbert Sandström (2014). Reported dietary intake in early pregnant compared to non-pregnant women – a cross-sectional study. BMC Pregnancy and Childbirth. Accessed on 27th January, 2021 from https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/s12884-014-0373-3
- Hora Soltani, Alexandra Duxbury, Rachel Rundle and Katie Marvin-Dowle (2017). Dietary habits and supplementation practices of young women during pregnancy: an online cross-sectional survey of young mothers and health care professionals. BMC Nutrition. Accessed on 27th January, 2021 from https://bmcnutr.biomedcentral.com/articles/10.1186/s40795-017-0137-3
- H. Danielewicz, H., Myszczyszyn, G., Dębińska, A., Myszkal, A., Boznański, A., and Hirnle, L. (2017). Diet in pregnancy—more than food. European Journal of Pediatrics. Accessed on 27th January, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682869/#__ffn_sectitle