Recipe for Expectant Mums |
Nutrients Per serve
Energy= 1060kj
Protein= 22g
Fat=12g
Carbohydrate= 18g
Fiber= 8g
Sodium= 580mg |
|
Here’s a great recipe for expectant mums. It’s jam packed full of folate, calcium, fibre, protein, B vitamins, magnesium, zinc and iron. All the nutrients important during pregnancy. Ginger is good for morning sickness; tofu for protein and calcium; and leafy greens for folate, B vitamins, iron, fibre and calcium.
Sesame Tofu with Chinese greens
- 200g firm tofu, cut into thin slices
- 2 tablespoons of sesame seeds
- 1 bunch choy sum including the flowers (aka Chinese flowering cabbage)
- 4 Shiitake mushrooms (fresh or dried) see note
- 3 shallots, thinly sliced on an angle
- 2 garlic cloves, finely chopped
- 2.5cm fresh ginger, finely julienned
- 2 red chillies, chopped
- 1 tablespoon of organic tamari or light soy sauce
Sprinkle the sesame seeds onto a plate and press the tofu slices into the sesame seeds, to coat. In a non stick pan cook the tofu until golden brown on both sides and remove from the pan. Cut the choy sum into bite size pieces and lightly steam along with the mushrooms, shallots, garlic, ginger and chilli until wilted.
On individual plates pile the choy sum ingredients on top of the tofu and drizzle over the tamari or soy. Serve immediately. Enjoy!
Note: If using dried shiitake mushrooms soak them in water for 10-15 minutes until soft. If choy sum is difficult to find substitute it with any leafy green vegetable such as bok choy, kale, spinach or mustard greens.
Serves 2 |
|
|
Healthy Diet during Pregnancy |
While a healthy balanced diet is important throughout our whole life, it is especially important during pregnancy when we often overlook the quality of our diet due to morning sickness, heartburn or tiredness.
Some important nutrients in pregnancy include:
Water, fibre, folate (before and during pregnancy), iron, calcium, vitamins B6, C& D, magnesium, zinc & iodine.
We find all of these in Healthy Whole Foods such as fresh vegetables, fruit, meat, fish, wholegrains/ cereals (breads/rice/pasta), dairy foods & legumes /nuts.
Foods to avoid during pregnancy include:
•Alcohol – current recommendations are to avoid alcohol while pregnant.
•Caffeine – try to drink decaffeinated drinks.
•Listeria may cause miscarriage - soft cheeses, pates, unpasteurised foods, pre-prepared cold foods such as salads, deli meats & smoked salmon.
•Fish - if you eat fish regularly, try to reduce your intake of swordfish, flake, sea perch & tuna (contain Mercury and PCBs) to once a week or less.
Birthing Sense dietician, Amanda, discusses some of the important nutrients to include in our diet while pregnant in their Birth Education DVDs. An extract of the DVDs can be viewed on the Birthing Sense's website - click here...
By Leanne Cummins
from Birthing Sense
|
