Chia and Coconut Breakfast Pot
If you’re suffering from pregnancy morning sickness and can’t face preparing breakfast, mix this up the night before and simply add the fruit when you’re ready to eat. It’s our favourite breakfast for first trimester Mammas-to-be!
This packs a good bowlful of essential pregnancy vitamins combined with the nutrient-rich benefits of chia seeds. Rich in omega-3 fatty acids, fibre and antioxidants, chia seeds are also a good source of protein – they’re well worth including in your healthy pregnancy diet.
Handful of baby spinach leaves
1 ripe banana
2 cups of coconut milk
1/3 cup of rolled oats
1/4 cup of chia seeds
1/2 mango (or use a generous spoonful of mango puree)
1 firm pear, peeled
Handful of raspberries
- Blend the spinach, banana and coconut milk until smooth
- Stir in the oats and the chia seeds and mix well
- Cover and leave in the fridge overnight, which will allow the oats to soften and the chia seeds to plump up and adsorb the moisture
- Peel and roughly chop the mango, and arrange on top of the oat mixture
- Spiralize the peeled pear and layer on the mango
- Top with a handful of raspberries
Good just as it is, this perfect pregnancy breakfast is even better with a generous dollop of natural yogurt for added taste and extra calcium.
Spiralizing the pear makes it look pretty, but roughly chopped pear will taste just as good!Nicola Barnes
Oatie Bars With Nuts and Dates
Looking for a yummy, healthy pregnancy snack? Our Oatie Bars are a simple addition to your healthy pregnancy diet and ideal pre-workout fuel!
These delicious bars are full of fruit, nuts and oats, making them ideal for a quick burst of energy before or after your pregnancy workout. Dates are surprisingly good as part of your pregnancy diet – they are high in potassium and contain plenty of fibre whilst brazil nuts are full of selenium – essential to support your immune system.
115gms unsalted butter
2 tbsps golden syrup
1 egg beaten
85gms ground almonds
115gms chopped dates
55gms chopped brazil nuts
85gms rolled oats
25gms sesame seeds
25gms of crushed flaxseeds
- Lightly grease an 18cm square shallow baking tin with butter and preheat the oven to 1800
- Make sure the butter is at room temperature (slightly soften it in the microwave if not!) and beat it with the golden syrup until creamy.
- Add the beaten egg and the ground almonds and mix well.
- Mix in the remaining ingredients.
- Press into the tin and cook in the oven for 20-25 mins until golden brown and firm to the touch.
- Cool on a baking tray before cutting into squares.
For extra pregnancy nutrition, add more fruit! 55gms or so of chopped apricots or a handful of goji berries works well and makes these tasty bars even tastier!Sophie Wishart
Bircher Muesli FittaMamma-Style
Love oats, love this easy breakfast for pregnant women! This Bircher Muesli recipe makes a delicious start to the day
Too hot for porridge? Don’t miss out on the long slow sustaining energy food value of oats. We’ve adapted the original Bircher Muesli recipe developed by Swiss physician Dr Bircher-Brenner with the addition of lots of extra nuts, seeds and fruit. It’s a great breakfast (or mid morning snack) as part of your healthy pregnancy diet and it’s so easy to ring the changes to include your favourite dried fruits and nuts.
We like it best with apricots, walnuts and cranberries – apricots contain plenty of iron, folic acid, potassium and magnesium; walnuts are an excellent source of Omega-3 fats to help healthy brain development and cranberries are a good source of Vitamin C – all essential nutrients for pregnant women! Try dried figs or dates or add a handful of blueberries with the grated apple. Prepare it in the evening ready for breakfast the next day.
For two portions:
1 cup of oats
1 cup of apple juice
1 heaped tsp of flax seeds
1 heaped tsp of mixed seeds (choose a mixed salad sprinkle)
1 heaped tsp of sultanas
1 heaped tsp of cranberries
2-3 chopped dried apricots
1 heaped tsp of chopped mixed nuts
1 apple, unpeeled and grated
Mix all the dry ingredients together in a bowl, pour over the apple juice and leave to soak overnight. In the morning, grate the apple into the mixture and serve with a generous dollop of natural yogurt. If the mixture has soaked up all the juice and is a little dry, simply add more apple juice to taste.Sophie Wishart
Winter Warmer Porridge
Need warming breakfast options for your healthy pregnancy diet? These porridge recipes are packed with nutrients, try them all!
One bowl, many nutrients for pregnancy. It’s an all-trimester breakfast choice that’s ideal for breast-feeding Mammas too.
What’s not to love about starting your day with a warming bowl of porridge – it’s easy to prepare it will keep you going until lunch! These are backed
We’ve elevated the humble bowl of porridge to a FittaBreakfast packed with goodness that will set you up for the day (or at least until lunchtime!).
Oats are a great source of dietary fibre, low in saturated fat and cholesterol and slowly release their energy making you feel fuller longer. We like to add a few extras to make it even more nutritious and delicious as part of your healthy pregnancy diet!
Handful of sultanas
A heaped tsp of maca
A heaped tsp of flaxseed
Handful of cranberries or goji berries
A generous shake of mixed seeds
Add extra toppings for added taste and nutritional benefits. Try these!
A dollop of natural yogurt
Warm apple puree
Follow your usual porridge recipe – we use one ½ cup of jumbo oats porridge per person mixed with ½ cup of water and 1 cup of milk but for added calcium and a more creamy porridge use more milk and leave out the water. Stir in one or more of the following ingredients and cook the porridge over a gentle heat until thick and creamy.Sophie Wishart
Healthy Pancakes With Blueberries
A treat breakfast that’s nourishing, slow release energy and a perfect addition to your healthy pregnancy diet! It’s also super easy to make!
Packed with oats for a slow release energy booster and lots of protein this breakfast will keep you going all morning as well as feeling like a real treat! Blueberries are packed with vitamins and nutrients, but add others to the top of this as well. Yum!
1/2 cup rolled oats
1/2 cup egg whites
20ml of coconut or almond milk
Sprinkle of cinnamon
Tsp coconut oil
Big spoonful Greek yogurt
Couple of walnuts
Swirl runny honey
- Put the oats, almond milk and eggs in a mixing jug and blend until smooth
- Sprinkle with cinnamon and mix again
- Warm a heavy bottomed pan (such as an omelette pan) and add the coconut oil, swirl around as it melts
- Pour the wet ingredients into the pan evenly, wait until the bottom is cooked and golden (check using a spatula) and then turn over to coo the other side
- Serve with blueberries, yogurt, honey and walnuts!
Healthy Breakfast Granola
A heathy breakfast to keep you energised! Packed with nuts and served with fruit is a yummy boost for your essential pregnancy vitamins as well!
Packed with lots of lovely nutrients for pregnant women and avoiding the high sugar of so many shop bought varieties this easy, peasy granola recipe is delicious as well as super good for you. Make up a batch and store in an air tight container to sprinkle on your morning fruit, mix with yogurt or serve with milk. A great energy boost as part of your healthy pregnancy diet. Yum!
2 cups of rolled oats (ideally the wholegrain variety)
¼ cup each of sunflower seeds, golden linseed, pumpkin seeds, sesame seeds and chia seeds
1 cup of pecan nuts roughly chopped
½ cup of ground almonds
1/3 cup of cranberries
½ cup of coconut oil
½ cup of smooth peanut butter
¼ cup of water
1/3 cup of runny honey
- Preheat the oven to 1800C or 3500 F.
- Line a baking sheet with baking paper
- In a large mixing bowl combine all the dry ingredients
- In a small mixing bowl whisk together the coconut oil, peanut butter, water and honey. Add a little more water if the mixture is too thick.
- Pour the wet ingredients over the dry ingredients and mix well until the nuts, oats and seeds are evenly coated.
- Spread the mix over the baking tray in an even layer – use two baking sheets if necessary. You don’t want the layer to be too thick.
- Roast in the oven, stirring regularly so you have an even golden brown. It shouldn’t take more than 15-20 minutes but keep checking and stirring.
- Remove from the oven and when cool, transfer to an airtight container.
Ring the changes by using different nuts – almonds work well, or choose mixed nuts. Use goji berries or raisins instead of cranberries and include them half way through the cooking process if you prefer them to stay soft. Try using maple syrup or agave instead of honey.Sophie Wishart