It was once said that moms in sweet waita had to eat for two. Today we know that it is not true, we must eat twice as much: to stay healthy and to allow the baby in the womb to grow strong and healthy.
Read also: Pregnancy, how much weight can you gain in 9 months?
Like eating when there are (almost) two
It is good for a doctor and / or gynecologist to give specific advice to set the best nutrition for the expectant mother, but in general it would be advisable to distribute the meals throughout the day.
Doing three meals and two healthy and nutritious snacks, the energy supply is distributed, without tiring digestion and without risking getting too hungry for the next meal.
Better not skimp on the consumption of seasonal fruit and vegetables. Furthermore, it is well known that it is better to reduce the consumption of coffee, to give up alcohol, smoked or lightly cooked proteins and, outside the home, raw fruit and vegetables.
In these delicate nine months increases the calorie requirement, the portion of pasta can therefore be a little more generous, and the "cravings”, Which is fine to satisfy, but paying attention to the quality of the food.Read also: Herbs in pregnancy: which ones yes, which ones not
Summer recipes for pregnant women
The more you eat, the more you have to cook (or have to cook). In summer the matter gets a little more complicated, he does hot and you don't really want to stay in the kitchen, but you have to feed yourself. there 5 summer recipes, to be prepared in advance or in several portions or to be cooked by the future dad, which are healthy, tasty, nutritious and simple.
1. Candied ginger recipe
This snack, from the blog I love foods, is ideal for craving for sweet or if you are suffering from physiological problems nausea during pregnancy: in fact, ginger is a marvelous remedy.
About 45 minutes (with pressure cooker)
- 500 g of fresh ginger, cleaned and cut into thin slices or cubes
- 800 g of brown sugar
- 1 liter of water approx
To prepare the candied ginger, place the ginger in the bottom of the pressure cooker and cover it with cold water, exceeding it by at least three centimeters. Cook for about 15 minutes (or 40 in a normal pot) and drain. Put the ginger back on the heat with a little water and sugar and let it simmer until all the water has evaporated. Take the slices of ginger and keep the syrup on the side: you can use it to garnish desserts or, lengthening it, to prepare hot or cold herbal teas.
2. Bruschetta with avocado, dried tomatoes and walnuts
Bruschetta are perfect like snack, snack or appetizer. This version, with avocado and nuts, is high in good fats that help maintain satiety: it is true that pregnant women must eat often, but there is no need to overdo it. The recipe from the Wannabemum site is very fast and, combined with a salad or vegetables, it could also be an excellent solution for an express lunch or dinner.
- 2 slices of rye bread
- 1 ripe avocado
- the juice of one lemon
- salt and black pepper to taste
- 1 tablespoon of extra virgin olive oil
- 4-5 dried tomatoes
- 4-night 5
To make bruschetta, toast some rye bread in a pan or toaster. In the meantime, mash the ripe avocado pulp with a fork with the oil, the juice of a lemon and a pinch of salt and pepper: you will need to obtain a full-bodied sauce. Spread the avocado cream on the bread and complete the bruschetta with dried tomatoes and crumbled walnuts.
3. Orecchiette with yellow pepper cream with salted ricotta
The recipe for this first course is actually designed for children, it comes from the book "Children's kitchen" by Lucia Rossetti and Claudia Carolina Cagnini (Blu Edizioni), but it will also be appreciated by future mothers and by the little ones still holed up in the belly . The dressing is prepared with i yellow peppers - which are a summer vegetable and are good for skin and tanning - and is rich in vitamins and minerals. Cream of peppers, by the way, can be frozen, in order to have a sauce always ready available.
15 minutes (plus time to roast the peppers if necessary)
- 2 medium yellow peppers
- 400 g of fresh orecchiette
- 100 g of salted ricotta
- 1 clove of garlic
- extra virgin olive oil
- a few basil leaves
- salt and pepper
To prepare this tasty pasta, blend two peppers roasted in the oven and deprived of seeds and skins, until obtaining a smooth and homogeneous cream. While you bring the water to the boil and cook the orecchiette, heat two tablespoons of oil in a pan with a clove of garlic, the cream of peppers, salt and pepper. Drain the pasta and sauté it briefly in the pan. Serve and garnish with the salted ricotta and a few basil leaves.
4. Light omelette
The omelette is a guarantee for the novice cooks or evenings when the desire to cook disappears. And then, also good cold or heated, for this you can prepare it in advance and then eat it later. The eggs, then, contain a lot of highly bio-disposable proteins and the vitamin D, essential for mom and baby. On the Mamma Pret a Porter blog you will find a nice recipe for a light omelette without cheese, but no less tasty.
- 4 eggs
- cooked herbs
- 1 leek or spring onion
- 3 tablespoons of oat bran
- extra virgin olive oil
To prepare the omelette, blanch some herbs in boiling water and fry a leek or, in this season, a fresh onion with a drizzle of oil. Meanwhile, beat the eggs with salt and the oat bran. Also add the drained herbs to the eggs, mix and pour the batter into the pan with the leek. Cook with the lid on.
5. Golden aubergines with rosemary
Never miss vegetables for a future mother: you need to fill up on vitamins and minerals. This recipe from the book “Eat Different” (Gribaudo) presents in a delicious way two of the symbolic vegetables of summer: aubergines and peppers.
- 2 round eggplants
- 2 cloves of garlic
- 1 handful of rosemary
- balsamic vinegar
- 4-5 sauce tomatoes
- 1 handful of chopped almonds
- 1 handful of breadcrumbs
- 2 spoons of extra virgin olive oil
- whole salt
Cut two round aubergines into slices about a finger thick and let them rest sprinkled with salt in a colander with a weight on top. After an hour, rub them with a clean cloth to remove the excess salt and brown them on both sides in a pan with a drizzle of oil. Transfer them to a bowl and season the aubergines with sliced garlic, parsley, rosemary and balsamic vinegar. Meanwhile, cut four sauce tomatoes in half and sprinkle them with chopped almonds and breadcrumbs. Brown them for about ten minutes and serve together with the aubergines.
- pregnancy feeding