Posts tagged with ‘Vegetarian’

  • healthy pregnancy recipe breakfast oats

    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.

    Ingredients

    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

    Method

    1. Blend the spinach, banana and coconut milk until smooth
    2. Stir in the oats and the chia seeds and mix well
    3. 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
    4. Peel and roughly chop the mango, and arrange on top of the oat mixture
    5. Spiralize the peeled pear and layer on the mango
    6. 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.

    FittaTip

    Spiralizing the pear makes it look pretty, but roughly chopped pear will taste just as good!

    FittaMamma
  • oat and nut bars recipe for your healthy pregnancy breakfast

    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.

    Ingredients

    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

    Method

    1. Lightly grease an 18cm square shallow baking tin with butter and preheat the oven to 1800
    2. 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.
    3. Add the beaten egg and the ground almonds and mix well.
    4. Mix in the remaining ingredients.
    5. Press into the tin and cook in the oven for 20-25 mins until golden brown and firm to the touch.
    6. Cool on a baking tray before cutting into squares.

    FittaTip!
    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!

    FittaMamma
  • Bircher Muesli recipe for healthy pregnancy diet

    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.

    Ingredients

    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

    Method

    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.

    FittaMamma
  • healthy pregnancy porridge

    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!

    Ingredients

    Grated apple
    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
    Mashed banana
    Add extra toppings for added taste and nutritional benefits. Try these!
    A dollop of natural yogurt
    Blueberries
    Raspberries
    Warm apple puree
    Nuts
    Honey

    Method

    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.

    FittaMamma
  • blueberry pancake recipe for healthy pregnancy

    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!

    Ingredients

    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
    Blueberries
    Couple of walnuts
    Swirl runny honey

    Method

    1. Put the oats, almond milk and eggs in a mixing jug and blend until smooth
    2. Sprinkle with cinnamon and mix again
    3. Warm a heavy bottomed pan (such as an omelette pan) and add the coconut oil, swirl around as it melts
    4. 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
    5. Serve with blueberries, yogurt, honey and walnuts!

    FittaMamma
  • Granola recipe for pregnant women

    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!

    Ingredients

    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

    Method

    1. Preheat the oven to 1800C or 3500 F.
    2. Line a baking sheet with baking paper
    3. In a large mixing bowl combine all the dry ingredients
    4. 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.
    5. Pour the wet ingredients over the dry ingredients and mix well until the nuts, oats and seeds are evenly coated.
    6. 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.
    7. 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.
    8. Remove from the oven and when cool, transfer to an airtight container.

    FittaTip

    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.

    FittaMamma
  • healthy pregnancy recipes carrot-and-tomato-soup

    Carrot and Tomato Soup

    Looking for a healthy lunch packed with prenatal vitamins? Our delicious soup includes beta carotene and vitamin C – perfect for your pregnancy diet!

    Another souper easy recipe that only takes minutes to make. Carrots are rich in beta-carotene with is good for your eyesight, immune system and healthy skin. It’s better to scrub carrots clean rather than peel them as many of the nutrients are located in the outer covering. Tomatoes are packed with antioxidants and pregnancy nutrients, especially Vitamin C which helps form healthy bones, teeth and gums.

    Ingredients

    1 medium onion, finely chopped.
    1 clove of garlic, crushed.
    I tbsp olive oil.
    3-4 large carrots roughly chopped into small cubes.
    2 tins of chopped tomatoes .
    ½ pint of chicken or vegetable stock.
    2-3 tbsps crème fraiche.
    1 tbsp of fresh oregano (if available) and a sprig of fresh thyme both finely chopped – or used dried oregano & thyme to taste.
    Salt and freshly ground black pepper to taste

    Method

    1. Gently fry the onion and garlic in the oil until the onion is transparent.
    2. Add the carrots, stir and fry for a minute or two before pouring in the stock.
    3. Simmer gently until the carrots are tender (this shouldn’t take more than 5-10 minutes) and add the tomatoes and herbs.
    4. Continue to simmer to allow the flavours to meld together and blend.
    5. Add the crème fraiche and more water if it’s too thick.
    6. Re-heat gently.
    7. Season to taste and serve with an extra swirl of crème fraiche on top. Vary the herbs to ring the changes – flat leaf parsley works well.

    FittaMamma Tip

    It’s worth investing in a hand held blender for soups – it will be really useful for pureeing baby food too!

    FittaMamma
  • healthy pregnancy recipe Sweet-potato-coconut-soup

    Sweet potato and coconut cream soup

    Looking for a tasty lunch option for your pregnancy diet? This delicious soup recipe is packed with vitamin C and dietary fibre for a healthy pregnancy!

    This soup is made with nutrition power house sweet potatoes, they are rich in vitamin C and provide an abundance of Vitamin A – which helps body tissue repair itself and aids cell growth. They are also a good source of dietary fibre and help to maintain a steady blood sugar level. This recipe also contains ginger which can help ease pregnancy nausea and is delicious!

    Ingredients

    1 tbsp groundnut oil
    1 onion, peeled and diced
    1 garlic clove, crushed
    1.25cm/½in piece fresh ginger, peeled
    675g/1½lb sweet potatoes, peeled and diced
    1 tbsp lemongrass, chopped
    570ml/1 pint vegetable stock
    570ml/1 pint coconut cream
    Salt and freshly ground black pepper
    2 limes, zest and juice
    Few slices of chilli to garnish

    Method

    1. Heat the oil in a large saucepan and gently fry the onion, garlic and ginger for about 5 minutes until tender. Add the sweet potatoes and lemongrass and cook for a further 3 minutes.
    2. Add the stock and bring to the boil. Reduce the heat and simmer, covered, for 20 minutes until the vegetables are tender.
    3. Add the coconut cream and blend.
    4. Heat through without allowing the soup to boil. Simmer for a few minutes to allow the flavours to develop. Add salt and pepper to taste.
    5. Add the lime juice and enjoy!

    FittaMamma
  • healthy pregnancy recipes Carrot-and-ginger-soup

    Carrot & Ginger Soup with Lime & Coconut

    Warming soup recipe ideal which also packs in the essential prenatal vitamins! Try the yummy recipe as part of your healthy pregnancy diet

    Add a tropical twist to carrot soup with the addition of lime and coconut – it’s a warming and delicious way to spice up one of our favourite carrot soup recipes. We’re great advocates of ginger for pregnant women as it’s so soothing on your stomach if you’re suffering from pregnancy heartburn. And of course, carrots are an excellent source of beta-carotene – essential as part of your healthy pregnancy diet!

    Ingredients

    1 tablespoon of olive (or coconut) oil
    1 tablespoon of finely grated fresh ginger
    1 crushed garlic clove
    2 small onions finely chopped
    5-6 large carrots (about 900 gms) diced
    800 ml vegetable or chicken stock
    Juice of 2 limes
    400ml tin of coconut milk

    Method

    1. Heat the oil and gently sauté the chopped onion, garlic and ginger without browning.
    2. Add the carrots and the stock, bring to the boil and simmer for around 20 minutes until the carrots are tender.
    3. Blend until smooth.
    4. Add the coconut milk and the lime juice.
    5. Taste and season as necessary.
    6. Garnish with a slice of lime – or simply enjoy with a slice of wholemeal or walnut bread!

    FittaMamma
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