Expecting a baby is one of the most wonderful times in a family’s life, but, especially for expecting mothers, it can also be the most stressful! There are so many changes to diet, lifestyle, and health that accompany pregnancy, and moms want to do everything they can to make sure they and their baby are eating right. There’s so much information out there about what to eat or what not to eat that it can get confusing, but fear not! We’re here with tips on the most important nutrients for mums and babies, and some amazing organic recipes that are packed full of them!
First, there are a few nutrients that are super important during pregnancy. Incorporate them in your diet by eating the accompanying nutrient rich foods to make sure you and your baby are getting exactly what’s needed!
Now that you know what you need, mix and match these key foods for healthy, hearty meals that are perfect for you and your baby!
Broccoli and Lentil Salad
- 500 gm broccoli, cut into florets
- 300 gm lentils of choice or even sprouted moong
- 2 teaspoons vinegar or lemon juice
- 1 tablespoon olive oil
- 6 onions or spring onions, ends trimmed, thinly sliced
- 1 fresh red or green chilli, deseeded, finely chopped. Alternatively red chilli powder
- 3 garlic cloves, thinly sliced
- Handful of spinach leaves, washed and chopped (alternatively, kale)
- Toasted pine nuts or almonds and walnuts for garnish
- Cook the lentils till soft but not crumbling in a pressure cooker.
- Boil a large pot of water. Blanch the broccoli for 3-4 minutes till bright green and almost crisp. Remove broccoli immediately and plunge into cold running water. Rinse and drain.
- Create dressing from vinegar or lemon juice and olive oil.
- Place lentils in a bowl and pour dressing in.
- Heat rest of oil in a pan. Add the onions, chilli and garlic. Stir till aromatic.
- Add broccoli and cook for 2-3 minutes. You can also add the spinach leaves here or leave them raw.
- Add the broccoli, onions and spinach to the lentils. Add salt and pepper. Toss.
- Garnish with nuts and serve.
- 2 whole wheat tortillas (or parathas will do in a pinch)
- 3 cups fresh spinach leaves
- 1 green onion, chopped
- 1/2 teaspoon garlic powder
- 1/2 teaspoon chili powder
- Mashed tofu for added creaminess
- Place a large pan on the stove. Place a tortilla or paratha on it.
- Spread some mashed tofu on the tortilla. Top with spinach leaves, onion, garlic and chilli powder and salt.
- Cook for 1-3 minutes, till crispy.
- Flip the tortilla so that the veggies are now facing down. Let cook for 1-2 minutes.
- Flip again. Spread some more mashed tofu on the veggies, top with another tortilla.
- Flip the fresh tortilla to face down. Let cook for 1-3 minutes, till crispy.
- Slide out, cut into wedges and serve.
- 200 gm kale, washed and cut into small pieces
- 1 cup lentils
- 2 medium onions, chopped
- 3 cups water
- 1 teaspoon chili powder
- 1 1/2 teaspoons black pepper
- 2 teaspoons cumin
- 1 teaspoon ground coriander
- 2 teaspoons turmeric
- 4 tablespoons ghee
- Juice of 1 lemon
- 1 tablespoon flour
- Salt to taste
- Nuts to garnish
- Heat ghee and sauté onions in a pan. Add chili powder, pepper, cumin, coriander and turmeric.
- Add the lentils, lemon juice and 3 cups water. Let boil and simmer for 50 minutes or so to cook the dal and thicken the mixture.
- While lentils are cooking, saute kale leaves in a pan until they shrink to about half their original size.
- Take 100 ml of the water in the pan and mix the flour into it, ensuring no lumps are left behind.
- Mix the flour-water and kale into the rest of the dal mix. Add salt and nuts.
- Let cook for a 1 minute.
- Serve hot with rice or rotis.