Healthy Foods To Get You Through Pregnancy

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Pregnancy is one of the greatest honours in a woman’s life – and it is also one of the most challenging aspects of a woman’s life. If you are facing pregnancy this year or you know someone who is – diet can be crucial for their health and their strength. Be sure to speak with your doctor about the best foods to eat for pregnancy.

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Here are some simple and healthy recipes you can make for yourself or your loved one to help make pregnancy go smoothly and stay healthy. All of these recipes are super simple and contain some amazing ideas for your meals. 

Blueberry and chocolate oats 

Breakfast is the most important meal of the day, and starting off your day while pregnant in a good way is important. This is a super simple and low effort breakfast ideal for those days you just can’t be bothered. It is tasty, nutritious, and will provide you with slow release energy throughout the morning. 

Ingredients: 

• 1 cup rolled oats 
• ¾ cup milk (or plant based milk) 
• ½ cup blueberries 
• 1 tbsp Nutella 
• 1 tbsp honey 
• 1 tbsp chia seeds 

1. In a microwaveable bowl – add all of your ingredients and stir. 
2. Microwave on full power for 2-3 minutes depending on the strength of your microwave until the mixture is thick and creamy. 
3. Burst a few of the blueberries and enjoy this yummy and chocolatey breakfast! 

Balsamic tomato toast 

It is hard to know what to expect during pregnancy, or what to expect during second pregnancy for that matter; and the most important thing is to fuel your body with healthy meals that give you energy. This simple breakfast or brunch meal will provide you with vitamin c and antioxidants in the form of tomatoes. 

Ingredients: 

• 2 slices seeded bread
• 1 tbsp olive oil 
• ½ clove garlic 
• 1 pack vine tomatoes 
• Salt and pepper 
• Balsamic glaze 

1. Put your tomatoes on a baking sheet and season with salt and pepper. Roast for 20 minutes at 200C. 
2. Heat up a frying pan or griddle pan. Brush some olive oil onto your bread on both sides and place on the pan. Toast on both sides. Remove. 
3. Rub your garlic clove onto the bread and release some lovely garlic flavour. 
4. Add your tomatoes to the toast and press slightly. Drizzle with balsamic glaze. 

Salmon Noodles 

Salmon is a fatty fish that is considered a superfood in many ways. Providing us with omega 3 and 6 for our brains and joints – it will help to keep you feeling alert and focused as well as comfortable. These simple noodles are delicious and an easy midweek meal idea. 

Ingredients: 

• 1 large salmon fillet 
• Salt and pepper 
• Olive oil 
• 250g medium noodles 
• 100g bean sprouts 
• 1 spring onion (scallion)
• 1 red chilli 
• 1 tbsp lemongrass paste 
• 1 tbsp ginger paste 
• 2 tbsp dark soy sauce 
• 2 tbsp coriander 
• Juice of 1 lime 

1. Heat up a frying pan and add some olive oil. Add your salmon fillet and season both sides. Allow to cook for 4 minutes before flipping and cooking for a further 4 minutes. Remove and set aside. 
2. Cook your noodles according to package instructions and leave soaking in warm water. 
3. In a wok or frying pan – add some olive oil, lemongrass paste, ginger paste, chopped spring onion, and chopped chilli. Cook for a few minutes. 
4. Deglaze with soy sauce and add your lime juice and coriander.
5. Shred your salmon or cut into chunks and add to the pan along with beansprouts. Cook for a few minutes. 
6. Add noodles to the pan and toss until warm through. Serve! 

Chilli con carne 

Chilli con carne is often seen as a comfort food but it is also full of protein and fibre due to beans. Beans are brilliant for your digestive system and will help you to stay regular if you are suffering from a bit of constipation during your pregnancy. 

Ingredients: 

• 500g lean beef mince 
• 1 large white onion 
• 1 can black beans 
• 1 can kidney beans 
• 1 can baked beans (trust us)
• 600ml tomato passata 
• 1 tbsp tomato paste 
• 1 tbsp cumin 
• 1 tbsp garlic powder 
• 1 tbsp smoked paprika 
• 1 tbsp chilli flakes
• 1 tbsp chilli powder 
• 2 tbsp jalapeño slices, chopped 

1. In a frying pan, add some olive oil and bring to a medium heat. Chop your white onion and add to the pan. Stir and sweat for 4-5 minutes. 
2. Add your beef mince and cook through until brown and caramelised. 
3. Add your spices, beans, baked beans with the juice (it adds a sweetness), and stir until combined. Cook for 1 minute. 
4. Add the rest of your ingredients, bring to a boil, and then simmer for 40 minutes to an hour. 
5. Serve with rice, a jacket potato, or your favourite nacho chips. 

Warming chicken pie 

Chicken pie is the most comforting dish you can have on a cooler night – and during pregnancy sometimes you need something that is hearty and simple. This easy recipe brings sweet notes of tarragon and lots of veggies to give you a nutritious but hearty meal. 

Ingredients: 

• 2 chicken breasts, cooked
• 3 tbsp tarragon 
• 1 tbsp butter 
• 1 tbsp flour 
• 1/2 pint milk 
• 1 tbsp nutmeg
• 1 carrot 
• 1 celery stick 
• 2 cloves garlic 
• 1 potato
• 50g peas 
• Ready to roll shortcrust or puff pastry
• 1 egg

1. Start off by chopping or shredding your cooked chicken. This could be from a rotisserie chicken, leftover from Sunday lunch, or simply roasted in the oven for an hour. 
2. Chop your celery, carrot, garlic and potato into small cubes and add to a pan. Add olive oil, salt, and pepper and cook for 10 minutes. 
3. Add 1 tbsp butter and melt. Add flour, stir, and cook out for 1 minute. 
4. Add milk slowly and continuously stir to dissolve the paste. You’ll end up with a creamy bechamel. 
5. Add your tarragon and chicken and stir through for a few minutes. Add peas. 
6. In a pie dish – either line with pastry and blind bake for 10 minutes – or for a pot pie add the filling in directly. 
7. Top with pastry. Beat an egg and brush this over the pastry. 
8. Bake for 30-40 minutes at 190C. 

Braising steak 

This simple Friday night treat is amazing when served with creamy mash potatoes and seasonal vegetables. It is amazingly comforting and the iron in the steak will help you during your pregnancy. 

Ingredients: 

• 500g braising steak, diced or whole pieces 
• 2 tbsp gravy granules 
• 1 beef stock cube 
• 250ml water 
• 440ml stout or Guinness 
• 1 tbsp tomato purée 
• 1 tbsp mixed Italian herbs 
• 1 tbsp vinegar 
• flour 
• Salt and pepper

1. In a slow cooker or a large crock pot – add all of the ingredients apart from the beef and start to heat. 
2. Heat a frying pan. Coat your steak in flour, salt and pepper and add to the pan. Sear on all sides until a thick brown crust forms. 
3. Add to the pot or slow cooker. 
4. If using a slow cooker – cook on high for 6-8 hours until the beef is tender and falling apart. In a crock pot, cook in the oven for 2-3 hours at 180C until falling apart. 

Roasted vegetable risotto 

For a simple and nutritious weeknight meal – this risotto gives you all the vitamins you need for a healthy day. 

Ingredients: 

• Roasted vegetables – butternut squash, courgette, aubergine, carrot, sweet potato 
• 250g arborio rice 
• 150ml white wine 
• 1 cup Parmesan 
• 500ml vegetable stock 
• 250ml tomato passata 
• 1 clove garlic 

1. In a pan, add oil, garlic, and rice and stir for 1 minute. Add white wine and allow to absorb. 
2. Mix stock and tomato passata in a jug. Start adding small amounts of stock, stirring constantly, until it thickens.
3. Add roasted vegetables, half of your Parmesan, and simmer for 5 minutes. 
4. Taste and serve with some more Parmesan.

These are just a couple recipes to get you started eating healthy during pregnancy. It’s essential to eat foods that are good for you and the baby during this time. Check with your doctor for more information regarding the best nutrition for your pregnancy.

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