5 Nutritious Recipes for Pregnant Women, Practical and Delicious
Maintaining and controlling food intake during pregnancy is something that must be prioritized.
The reason is, whatever pregnant women consume will affect the health of themselves and the fetus in the womb. Therefore, pregnant women need to be careful in choosing food intake.
To avoid bad risks, pregnant women must maintain a healthy diet and lifestyle. Choosing nutritious food is a simple example.
Well, here Popmama.com reviews about nutritious cooking recipes for pregnant women. Apparently, there are some dishes that should be consumed according to trimester, you know.
What are the food recipes? Check out in this review!
1. Nutritious cooking recipes for pregnant women in the first trimester
The first trimester is an important time to prepare for fetal development. It requires food intake that can strengthen the placenta organ.
Some food categories that should be consumed during the early trimester:
Green leafy vegetables, such as kale, spinach, broccoli, mustard greens, and asparagus.
Fruits high in vitamin C.
Whole grains, such as whole wheat bread, cereals, and fiber-rich pasta.
Salmon, eggs, and so on.
An easy-to-make salmon fish team is a great dish to try. This menu includes nutritious cooking recipes for pregnant women.
Ingredients:
200 ml water
5 cloves of garlic
3 celery leaves
1 lime
1 ginger segment, thinly sliced
1 lemongrass stick
1 teaspoon sesame oil
1 teaspoon fish oil
1 tablespoon soy sauce
Salmon fish cut into pieces
How to cook:
Wash salmon and squeeze lime juice, let stand 5 minutes.
Put the salmon in the pot.
Add water, garlic, scallions, ginger and lemongrass.
Add all the spices.
Heat the steam appliance.
Put the pot with salmon and other ingredients.
Cook until done.
2. Nutritious cooking recipes for pregnant women in the second trimester
In the second trimester of pregnancy, the fetus must have developed, the mother also gained weight.
Pregnant women need nutrients that are high in iron, such as chickpeas, red meat, eggs, whole wheat bread, and so on. In addition, the intake of omega 3 fatty fish is also highly recommended.
To fulfill these nutrients, try this nutritious cooking recipe for pregnant women. With eggs as the main ingredient, this dish is easy to make and tastes delicious.
Egg and vegetable omelette ingredients:
2 chicken eggs
50 gr lean beef (optional)
Sliced mustard greens
Finely grated carrot
2 cloves of garlic
1 spring onion stem
2 large red chili peppers
1 tbsp cornstarch
Ground pepper
Mushroom broth
How to cook:
1 Beat the egg with the cornstarch.
2 Stir in the crushed garlic, pepper, and salt.
3 Add scallions and red chili.
4 Add the vegetables and minced beef.
5 Stir all the ingredients until combined.
6 Prepare a wok, add a little cooking oil.
7 Once hot, add the omelette batter.
8 Use low heat.
9 Don't forget to flip the other side so that the omelette is cooked evenly.
10 When cooked, remove from heat and serve.
3. Nutritious cooking recipes for pregnant women in the third trimester
Towards the third trimester of pregnancy, pregnant women will get tired easily because the stomach has grown. Avoid drinking caffeine and chocolate so that sleeping habits are not disturbed.
The intake in this trimester is actually not much different. Make sure pregnant women consume green vegetables, meat, salmon, kidney beans, peas, almonds, and so on. In addition, fulfill vitamin A and fiber with sweet potatoes.
A nutritious cooking recipe for pregnant women that can be tried is red bean soup.
Ingredients that need to be prepared:
Red beans about 150 grams
Chicken thigh
2 carrots, cut to taste
2 tomatoes, cut into large pieces
3 celery leaves
2 stalks of spring onion
1 tsp sugar
7 cloves of garlic
1/2 tbsp pepper
Salt and mushroom stock
Cooking steps:
1 Boil the kidney beans until cooked.
2 Let it stand for 30 minutes.
3 Then, cook the kidney beans again.
4 Add the crushed garlic, sugar, and chicken.
5 Add the carrots.
6 Add mushroom stock.
7 Stir in tomatoes, spring onions, and celery leaves.
4. Recipes for nutritious dishes for pregnant women with green vegetables
In order to fulfill fiber and iron nutrition, pregnant women can make recipes with green vegetables as the main ingredient. Stir-fried broccoli is a nutritious recipe for pregnant women.
The ingredients are easy to find. Without a complicated cooking process, the food menu is already delicious.
To enrich the nutrition, other vegetables and protein sources can be added.
Ingredients needed to make broccoli stir fry:
Broccoli, cut into pieces
Carrots, cut to taste
Shrimp or chicken
2 garlic cloves, finely chopped
1/2 tomato, cut into slices
1/2 onion, chopped
Salt
Ground white pepper
Oyster sauce
Cooking steps:
1 Prepare a wok and add some cooking oil.
2 Sauté garlic until fragrant.
3 Add tomato, shrimp or chicken.
4 Stir for a while.
5 Add a little water and season with pepper.
6 Add oyster sauce.
7 Add carrots and cook until slightly cooked.
8 Add broccoli and onion.
9 Cook until done and stir-fry broccoli can be eaten.
5. Recipes for nutritious dishes for pregnant women that are practical
A nutritious cooking recipe for pregnant women that is no less delicious is cah spinach.
Spinach itself is a type of green vegetable that is good for pregnant women. The content of iron, folate, and calcium can improve fetal development and strengthen the mother's womb.
Ingredients of cah spinach:
Spinach
Tomatoes
3 cloves garlic, finely chopped
½ tsp cornstarch (dissolve with a little water)
½ onion
Oyster sauce
Cooking oil
Water
Salt and ground pepper to taste
How to cook:
1 Prepare a wok and add a little cooking oil.
2 Saute the garlic and onion.
3 Add the spinach.
4 Add a little water.
5 Add oyster sauce.
6 Add cornstarch solution to thicken.
7 Wait until cooked.
8 Cah spinach is ready to serve.
These nutritious recipes for pregnant women are easy to practice at home. Besides being practical, the menu contains many nutrients needed by mothers and fetuses. Come on, try the recipe at home!
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