3 Healthy recipes for essential nutrition

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Three fabulous recipes to help make up your essential nutrients needed while pregnant:

Yoghurt-soaked oats with fresh fruit, seeds and honey

Serves 4

  • 1 cup raw oats
  • 1 cup low-fat Bulgarian yoghurt
  • 1 cup apple juice
  • freshly cut fruit: any mix of strawberries, bananas, pawpaw, apple, etc
  • 4 T mixed pumpkin, linseed and sesame seeds (look out for ready mixed jars in supermarkets or health stores)
  • 4 T honey
  • dried cranberries

Method

  • Stir the oats, yoghurt and apple juice together and refrigerate, covered overnight.
  • Toast the seeds in a pan, add the honey, and stir until it becomes runny and bubbles.
  • Spoon some oats into a bowl and top with the fresh fruit.
  • Drizzle on the warm seeded honey and sprinkle with dried cranberries.

A batch of oats can be made and stored in the fridge for up to a week. To soften the honey mixture, heat it in the microwave for a few seconds or over a bowl of hot water.

Grilled salmon with citrus, walnut and sweet potato

Serves 2

  • 500 g sweet potato chunks
  • 1-2 T olive oil
  • salt and milled pepper
  • 1 orange
  • 1 T chopped walnuts
  • 1 T chopped coriander
  • 1 tiny clove garlic, crushed
  • 2 salmon or salmon-trout fillets, about 180 g each
  • baby spinach, cress and rocket leaves

Method

  • Tip the sweet potato onto a baking tray and toss with the olive oil and some seasoning. Roast at 200ºC for 30 minutes or until tender and browned on the edges.
  • Finely grate ½ tsp zest from the orange. Combine with the walnuts, coriander and garlic. Season to taste.
  • Season the salmon and place skin-side down in a non-stick pan over a low to medium heat. When the skin has crisped (about 5 minutes), flip and cook the other side for a minute or two until cooked through, but still moist.
  • To serve, pile greens onto plates and top with the potatoes and salmon. Squeeze on some orange juice and sprinkle with the walnut mixture.

Spring vegetable steam-fry with tofu, ginger and ponzu sauce

Serves 3-4

  • 297 g firm tofu
  • cornflour
  • olive oil
  • salt
  • 1-2 t crushed garlic
  • 1 T crushed ginger
  • ½-1 t crushed chilli
  • 1 punnet salad onions, halved lengthways
  • 1-2 baby cabbages, thinly sliced
  • 140 g sugar snap peas
  • 135 g asparagus tips
  • 130 g baby corn
  • 3 T ponzu sauce
    sprouts (optional)

For serving:
Steamed brown and wild rice with lentils (try ready mixed from supermarkets)

Method

  • Drain the tofu and pat dry with paper towel. Cut into cubes. Tip some cornflour into a wide bowl, then add a third of the tofu, turning it to coat.
  • Heat 1-2 T olive oil in a non-stick pan. Gently fry the coated tofu until golden. Remove to a plate and sprinkle with a little salt.
  • Repeat with the remaining tofu.
  • For the steam-fry, heat 1-2 T olive oil in a wok. Stir in the garlic, ginger, chilli and spring onion. Add the remaining vegetables. Stir-fry for a minute, then add 3 T water.
  • Lower the heat, cover and steam for 5-10 minutes or until the vegetables are tender-crisp.
  • Stir in the ponzu sauce and tip into a serving bowl.
  • Top with tufts of sprouts if using and serve with the rice and lentils.

Do you have any healthy recipes you'd like to share? Email us at chatback@parent24.com

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