What’s it like being pregnant? I have read once that pregnancy is the privilege of experiencing God’s miracles on earth. And I do completely agree. Feeling the little miracle inside your body, knowing that one day you will hold this child in your hands is one of the greatest gifts that can be experienced.
Meanwhile, you need to take care of yourself and your baby’s health, which means ensuring that you get the nutrient that you both need. The top pregnancy food are eggs, salmon, beans, sweet potatoes, walnut, greek yogurt, dark green leafy vegetables, lean meat, colorful fruits and vegetables. In the fisrt part of this article, we will give health benefits and some recipes for eggs, beans and sweet potatoes.
Dear pregnant ladies don’t give up eggs! In addition to 12 vitamins and minerals, eggs contain lots of quality protein which are essential for pregnancy, as far as each baby’s cell is made of protein. They are rich in choline, which promotes baby’s overall growth and brain health, while helping prevent neural tube defects.
1. Eggs Ole
2 large eggs
2 teaspoons salsa
1 tablespoon guacamole
Crack the eggs into a preheated, nonstick skillet over high heat, breaking the yolks. Cook on one side for 50 seconds, or until fully cooked. Top with remaining ingredients. Enjoy with one handful of baked tortilla chips.
2. Red kidney beans curry
All kind of beans like: navy beans, lentils, black beans, pinto beans, chickpeas contain the most fiber and protein of all the vegetables,” says Ward, dietitian and author of “Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy”. In addition, says Ward, food that contains fiber tends to be rich in nutrients and beans are good sources of iron, folate, calcium, and zinc.
There are many ways how you can cook these different kind of beans, but we will suggest kidney beans which is easy and healthy too.
1/3 cup extra virgin olive oil
1/4 cup chopped fresh ginger
1 medium onion, finely chopped
1 plum tomato, diced
3 cloves garlic, chopped
1 teaspoon salt
1 teaspoon ground coriander
1/2 teaspoon cumin seeds
1/2 teaspoon ground tumeric
8 ounce can of tomato sauce or 8 ounces of one of your choice
3 cups boiled red kidney beans
1/2 cup chopped fresh cilantro (for 6 servings)
Heat oil in a deep sauce pan over medium heat for one minute. Add ginger, garlic, onion. Add the tomato sauce, salt and remaining herbs and cook for an additional five minutes, stirring frequently. Add the kidney beans with water plus one additional cup of water, and tomatoes. Bring it to a boil, then reduce to medium heat and let cook uncovered for 10 minutes. Remove from heat. Garnish with cilantro. Serve over rice.
Sweet potatoes get their orange color from carotene which then is transformed in Vitamine A in our body. They are also a great source of vitamin C, folate, and fiber. Among other recipes, we chose a healthy combination of sweet potato and spinach, both suggested to eat during your pregnancy. It will look like below:
Did you feel your baby’s tiny kicks? It means that he like it. Don’t waste time, but have a look in your fridge if you miss any of these ingredients and since you are pregnant, ask your partner to follow these instructions regarding the following ingredients:
300 ml single cream
1 garlic clove, peeled
2 sprigs thyme or rosemary
250 g bag of spinach (better fresh)
freshly grated nutmeg
butter, for greasing
850 g sweet potatoes, peeled and thinly sliced (about 3 mm thick)
25g grated hard cheese, such as cheddar, Parmesan or veggie alternative
Secondly, proceed as it is described:
- Heat oven to 200C/180C fan/gas 6. Put the cream, garlic and herb sprigs into a saucepan.
- Turn off the heat, season and leave to infuse.
- Put the spinach into a colander, pour over a kettle of boiling water and leave to drain for a few mins. Then squeeze out water. Season with salt, pepper and freshly grated nutmeg.
- Grease an ovenproof dish with butter and spread half the sweet potato slices across the bottom. Top with a layer of spinach, then the remaining potato. Pour over the cream mixture, through a sieve to remove the garlic and herbs, then sprinkle with cheese. Bake for 45-55 mins until golden and tender.
- Meanwhile, if you’re serving the chops, heat a griddle or frying pan and finely chop the leaves from the herb sprig. Rub over the chops with the oil and some seasoning, then griddle or fry for 3-4 mins on each side or until cooked to your liking. Leave bake, and chops if serving, to rest for 5 mins, then serve with a big green salad.
That is all about this first part of what to eat when pregnant, others to come in the next article.