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2024 年 4 月 5 日

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3 分钟阅读

Deliciously Nutritious: Easy Recipes for Pregnant Mums

由 Café Columbia

Congratulations on your pregnancy, mummy!

This is a beautiful and exciting time, but it can also be a time of many questions, especially when it comes to what to eat.

Eating a balanced and nutritious diet is crucial for both you and your developing baby.

This recipe guide, created by Chef Mohd Faizal bin Nasir Mohamad from Café Columbia, Columbia Asia Hospital – Taiping, features delicious and easy-to-prepare meals packed with essential nutrients.

All the recipes have been reviewed by Columbia Asia Hospital – Taiping Dietician, Rafidah Abdul Rashid, to ensure they provide the vitamins and minerals you need during pregnancy.

The following recipes offer a variety of options throughout the day, from satisfying snacks to wholesome main courses.

With these recipes in your repertoire, you can enjoy healthy and flavourful meals without spending hours in the kitchen.

Let’s dive into the recipes and explore how each one can nourish you and your baby!

Flavoured yoghurt with nuts and dried fruits

Strawberry yogurt, nutritious snack for pregnant moms.
Elevate your snack game with this creamy, nutritious delight and a tantalising mix of crunchy nuts and succulent dried fruits.
Course: Beverages, Dessert, Snack
Cuisine: Western
Servings: 1

Ingredients

  • 6 pc dark grapes
  • 4 pc prunes
  • 2 tbsp raisins
  • 1 tbsp roasted sunflower seeds
  • 4 pc walnuts
  • 1 cup strawberry yoghurt

Instructions

  1. Mix all ingredients except for the yoghurt.
  2. Sprinkle the mixed ingredients on top of the yoghurt.
  3. Serve chilled.

Notes

“Rich with calcium and protein, yoghurt helps build mother and baby’s tissues. It contains probiotics beneficial for gut health. Dried fruits are generally high in fibre, vitamins and minerals but go easy as they are also high in calories and natural sugar. Nuts and seeds make this a suitable protein- and fibre-filled snack.”

– Columbia Asia Hospital – Taiping Dietician, Rafidah Abdul Rashid

Toast rye bread with banana, peanut butter and honey

Toasted rye bread for expecting mothers
Whether enjoyed as a quick breakfast or a satisfying snack, this flavourful combination is sure to satisfy your cravings with nutty and natural sweetness.
Course: Snack
Cuisine: Western
Servings: 1

Ingredients

  • 2 slices rye bread
  • 1 banana (pisang berangan) medium size, ripe
  • 1 tsp peanut butter
  • 1 tsp honey

Instructions

  1. Toast the rye bread. Slice the banana into three.
  2. Spread 1 teaspoon of peanut butter on each toasted bread.
  3. Top one of the toasts with sliced banana.
  4. Place the second slice of toast on top of it.
  5. Drizzle honey over the top of the toast.

Notes

“Morning sickness may occur any time. Hot and smelly foods can induce the feeling of sickness. Try starchy foods like bread which has minimum smell. Rye bread is high in fibre which may help in relieving constipation. Banana is a good source of potassium which help to replace the potassium lost through vomiting.”

– Columbia Asia Hospital – Taiping Dietician, Rafidah Abdul Rashid

Oven-baked salmon with creamy spinach tomato and baked herbs potato

Baked salmon with spinach, tomatoes, and herb potatoes, a high-protein meal for pregnancy.
Paired with savoury baked herb potatoes, this oven-baked salmon dish offers a satisfying medley of flavours and essential nutrients for expecting mothers.
Course: Mains
Cuisine: Western
Servings: 1

Equipment

  • Oven

Ingredients

  • 120 g salmon fillet with skin
  • 1 pinch dried dill
  • 1 cup potato peeled and cut into cubes
  • 2 tbsp corn oil
  • ½ onion (medium sized) sliced
  • 1 pinch mixed herbs
  • 1 cup spinach half boiled
  • 2 pcs garlic chopped
  • ½ cup low-fat milk
  • 4 pcs cherry tomato sautéed
  • Salt to taste
  • Pepper to taste

Instructions

  1. Marinate salmon with dried dill, salt and pepper and bake in the oven for 20-25 minutes at 170°C.
  2. Mix the potato with 1 teaspoon of oil, onion, mixed herbs, salt and pepper.
  3. Then, bake the potato for 15 minutes at 170°C.
  4. Boil spinach until half cooked and strain the water.
  5. In a pan, heat 1 tablespoon of oil and sauté garlic along with herbs until it turns golden brown and becomes fragrant.
  6. Add in low-fat milk, spinach, salt and pepper to taste.
  7. Stir the mixture continuously and let it simmer for approximately 5 minutes, or until the liquid reduces and thickens.
  8. Serve salmon with baked potato and creamy spinach on a plate.
  9. Garnish with cherry tomato and spring onion.

Notes

“While seafood during pregnancy risks contaminants like mercury, cooked salmon is safe to eat. It’s rich in Omega-3, essential for brain and eye development. Spinach is packed with vitamins particularly folate, iron and calcium. Folate is important to prevent defects in brain, spine, spinal cord, also cleft lip and palate, hence, don’t overcook the greens!”

– Columbia Asia Hospital – Taiping Dietician, Rafidah Abdul Rashid

A toast to healthy Beginnings and joyful nourishment

As we conclude this culinary journey with Chef Mohd Faizal bin Nasir Mohamad’s specially crafted recipes for pregnant mums, it’s clear that nourishment goes beyond the plate.

It’s about nurturing life, embracing change, and making health-conscious choices that benefit both mum and baby.

These recipes are more than just meals; they are a testament to the love and care that goes into pregnancy nutrition.

We hope these nourishing dishes bring joy, comfort, and health to expecting mothers, empowering them to enjoy this special time with confidence in their nutritional choices.

Remember, every bite counts towards building a foundation of health and wellbeing for both you and your baby.

Here’s to a happy, healthy pregnancy journey, filled with flavours that nourish and delight!

This article first appeared in Motherhood, 5 April 2024

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2024 年 4 月 5 日

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3 分钟阅读

Deliciously Nutritious: Easy Recipes for Pregnant Mums

由 Café Columbia

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