Here at Seraphine we like to focus on the positives. When you’re pregnant it can seem like people only ever want to tell you about things you can’t do: no sushi, no alcohol etc. etc.
Well we like to tell you about the things you can do. We’ve put together a quick top ten of the fabulous foods that will work wonders for you and your growing baby. These are the pregnancy superfoods – packed with vitamins, minerals and rich in folate:
- Avocado – folic acid, potassium, vitamin C & B6
- Nuts – copper, manganese, magnesium, selenium, zinc, potassium, calcium & vitamin E
- Yoghurt – calcium, protein & folic acid
- Wild Salmon – Omega 3, potassium, selenium, vitamin B12
- Fortified cereals – folic acid & fibre
- Cooked lentils – folic acid, protein, vitamin B6 & iron
- Spinach – folic acid, iron, vitamin A & calcium
- Broccoli – folic acid, vitamin A, C & calcium
- Asparagus – fibre, folic acid, vitamin A, C & E
- Eggs – low calorie, high protein & omega 3
We know this list might look a little bit scary with greens and minerals all over the place, but believe us, with a little creativity in the kitchen you won’t know what you were worried about!
We’ve put together a few simple meal suggestions which are quick, easy and oh so tasty:
Breakfast
Whether you’re lounging in maternity pyjamas, or up, dressed and busy already, beginning with a hearty breakfast is a great way to start the day with plenty of whole grains, vitamins and protein.
Avocado & hardboiled egg on toast
Spread half a mashed avocado on a thick slice of wholegrain toast and top it off with slices of hardboiled egg and a sprinkling of salt & pepper. This tasty breakfast treat is quick and easy to make, packed with flavour, and will keep you going all morning.
Cereal with fruit and yoghurt
Or you could add a sweeter dimension to your morning with a bowl of fortified cereal, fruit and yoghurt. Fortified cereal is full of whole grains, vitamins and folic acid, and yoghurt is another nutritional over-achiever with all the calcium of milk plus added protein and folate! Add to this one or two of your five a day and you’ve got yourself a bowl full of goodness!
Lunch
Salads are great for a light lunch in the middle of the day, and can be the perfect way to introduce some of the more unusual ingredients like lentils and nuts into your diet. Whether you’re rocking your maternity blazer at work or chilling at home in maternity jeans and a tunic, these healthy options are quick, delicious and nutritious!
Give Ricardo Cuisine’s spinach, lentil and asparagus salad a try. This bowl is simply packed with flavour and has a mega helping of those all important pregnancy superfoods!
Or why not try this warming salad from Mel’s Kitchen Café with spinach, bacon, apple, feta and sweet and spicy nuts – completely delicious at any time of the day!
Dinner
In the evening you may be looking for something a little heartier. Lean meats like chicken or pork are great, and if you’re a salmon fan you’ll be pleased to know that this particular fish is safe to eat and full of fabulous Omega 3s to help your baby’s brain develop! Why not slip into one of your favourite maternity dresses and give these folate-filled recipes a try.
This spring chicken dish from the BBC is packed with fresh spring greens, broccoli and pesto. It tastes fantastic and is a great source of vitamins, minerals and that all important folate.
Or for a fish option, have a go at this baked salmon recipe with garlic and Dijon mustard from Natasha’s Kitchen.
Happy cooking, and bon appétit!
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