When pregnant, you could be daunted with advice on what to eat and what to avoid. While there are a barrage of options available, eating healthy is of vital importance. Here are 5 recipes which are recommended for pregnant women.
Baked Stuffed Tomatoes
A flavoursome stuffing of mixed vegetables and paneer adds body to tomatoes, which are a storehouse of the folic acid required along with vitamin B12 to build new red blood cells of both mother and child.
(Read: Diet during pregnancy – Yummy and healthy recipes)
Preparation Time: 10 mins
Cooking Time: 15 mins
Makes 3 servings
Ingredients
6 medium sized tomatoes
1/2 cup crumbled paneer (cottage cheese)
1/2 cup chopped boiled mixed vegetables
1/2 cup chopped onions
2 green chillies , chopped
2 tsp oil
salt to taste
Method
Cut out the tops of the tomatoes and scoop out the centres. Keep the scooped portion aside.
Heat the oil in a pan, add the onions and sauté till they turn translucent.
Add the green chillies and sauté for ½ minute.
Add the boiled vegetables, paneer, salt and scooped portion of the tomatoes and cook for 2 minutes.
Fill the tomato cups with this mixture and bake in a pre-heated oven at 200°c (400°f) for 20 minutes.
Serve hot.
Nutrient values per serving
Energy Protein CHO Fat Folic Acid
163 cal 5.6 gm 14.2 gm 9.3 gm 62.4 mg
* Bajra Khakhras
During your first trimester, it is better to have dry carbohydrates for your breakfast to ease morning sickness. If you are fed up of regular biscuits and breads, try these crunchy khakhras instead. Make these in large batches so that you can have them in the mornings whenever you have the urge to eat something. The addition of til improves the iron content of these khakhras. (Read: Diet during pregnancy – Yummy and healthy recipes)
Preparation Time: 10 mins.
Cooking Time: 25 mins.
Makes 7 khakhras.
Ingredients
1/2 cup bajra (black millet) flour
2 tbsp whole wheat flour (gehun ka atta)
1/2 tsp ginger-garlic (adrak-lehsun) paste
1/4 tsp green chillies, finely chopped
1/2 tsp sesame seeds (til)
1/4 tsp turmeric powder (haldi)
1 tsp oil
ghee for cooking
salt to taste
Method
Combine the bajra flour, whole wheat flour, ginger-garlic paste, green chillies, sesame seeds, turmeric powder, oil and salt.
Add enough warm water and knead well into a firm dough.
Divide the dough into 7 equal portions and roll each on a floured surface into a 75 mm. (3″) diameters thin circle.
Cook on a hot tava (griddle) on both the sides with a little ghee until pink spots appear on top of the rolled out dough.
With the help of a folded muslin cloth, press the khakhra from all sides and cook till crisp, over a slow flame.
Repeat for the remaining to make 6 more khakhras.
Cool and store in an air-tight container.
You can also add 1 to 2 tablespoons of finely chopped methi leaves (fenugreek) into the dough to make Bajra Methi Khakhras.
Nutrient values per khakhra
Amt Energy Protein Cho Fat Vit-A Vit-C Calcium Iron F.Acid Fibre
13 gm 66 kcal 1.1 gm 6.4 gm 4.0 gm 42.0 mcg 0.0 mg 6.2 mg 0.7 mg 4.0 mcg 0.1 gm
Spinach is good for everyone! These spicy vegetables rolled in spinach leaves provide supplies of vitamin A which boosts the immune system, improves vision and nourishes the skin of a mum-to-be and her baby as well. (Read: Diet during pregnancy – Yummy and healthy recipes)
Preparation Time: 10 mins
Cooking Time: 20 mins
Makes 6 servings
Ingredients
18 large sized spinach (palak) leaves
1 3/4 cups white sauce , recipe below
3 tbsp grated cooking cheese
For The Filling
1 cup paneer (cottagte cheese) cubes
1/2 cup boiled yellow corn , crushed
2 tbsp chopped onions
1 slit green chilli , finely chopped
1 tbsp chopped coriander (dhania)
1/4 cup white sauce , recipe below
1 tbsp butter
salt to taste
For The White Sauce (makes 2 Cups Approx.)
2 tbsp plain flour (maida)
1 1/2 cups milk
2 tbsp butter
salt and freshly ground black pepper powderto taste
Other Ingredients
oil for greasing
Method
For the white sauce
Melt the butter in a sauce pan, add the flour and cook on a slow flame while stirring continuously until froth appears.
Add the milk and ½ cup of water gradually and continue stirring till the sauce thickens and no lumps remain.
Add the salt and pepper and mix well. Keep aside.
For the filling
Heat the butter in a pan, add the onions and sauté till they turn translucent.
Add the green chillies and sauté again for ½ a minute.
Add the paneer, corn, coriander, white sauce and salt and cook for 2 minutes.
Keep aside.
How to proceed
Keep the spinach leaves in salted hot water for 5 minutes. Drain completely.
Put a little filling on each leaf and roll it up tightly.
Spread 1 cup of white sauce on a greased baking tray. Arrange the rolls in the sauce and pour the remaining white sauce on top.
Sprinkle cheese over the spinach rolls and bake in a pre-heated oven at 230°c (460°f) for 10 minutes.
Serve hot.
Nutrient values per serving
Energy Protein CHO Fat Vitamin A Vitamin C
162 cal 6.6 gm 8.8 gm 10.4 gm 833.4 mcg. 7.1 mg
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