Salads & Light Bites

  • Healthy pregnancy recipe Salade Nicoise

    Salad Nicoise

    Healthy pregnancy recipe Salade Nicoise

    Wondering what to eat when pregnant? Trying to enjoy your pregnancy vitamins? Try a Nicoise salad; it’s delicious and packed with prenatal nutrients!

    This is probably my all time favourite ‘meal in a salad’! And as a healthy recipe for pregnant women it’s a real winner, full of essential nutrients for maternal and child health! Tuna is full of protein and rich in omega-3 fatty acids to help your baby’s healthy brain development and even those little anchovies are good for your pregnancy nutrition too with bone-strengthening calcium and iron. The hard boiled eggs are packed with protein and a good source of Vitamins D, vitamin A and vitamins B2 as well. And of course the salad is bursting with lovely leaves and veggies too!

    Ingredients

    2 tins of tuna fish – drained
    1 can of anchovy fillets – drained (soak the fillets in milk if you prefer them less salty)
    4 hard boiled eggs halved
    Handful of pitted black olives
    I large lettuce
    8-10 new potatoes cooked and cut into chunks
    100 gms of green beans, cooked and drained
    4 tomatoes chopped
    6 cms of cucumber sliced
    1 small red onion finely sliced or a handful of radishes finely sliced

    For the dressing:

    6 tbsps olive oil (preferably extra virgin for a fuller flavour)
    2 tbsps white wine vinegar
    2 garlic cloves crushed
    Juice of half a lemon
    1 tsp honey
    1 tsp wholegrain mustard
    Salt and pepper

    Method

    1. Make the dressing by putting all the ingredients together into a screw top jar or bottle and shaking vigorously to mix.
    2. Lay the lettuce leaves on a plate and top with the potatoes, tomatoes and cucumber.
    3. Pile the tuna on top with the eggs
    4. Arrange the French beans, onions or radishes, anchovies and olives on top.
    5. Drizzle over the dressing
    6. Serve with crusty French bread

    FittaMamma Tip: Avoid eating too much tuna when you’re pregnant as it can contain environmental pollutants, especially mercury – experts suggest no more than four medium sized tins (drained weight 140g) or two tuna steaks per week. Whilst the mercury won’t harm you it could interfere with your baby’s development. Hard boiled eggs are a good food for pregnancy but raw eggs carry a risk of salmonella and are on the list of ‘foods to avoid when pregnant’.

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  • healthy pregnancy meal ideas Avocado-and-mozzarella-salad

    Tomato and Avocado Salad

    healthy pregnancy meal ideas Avocado-and-mozzarella-salad

    Want an easy healthy recipe for your pregnancy diet? Try this Mozzarella and tomato salad packed with prenatal vitamins and nutrients and so yummy!

    Ooooh this is one of our favourite salads! It’s easy, delicious and packed with healthy nutrients for pregnant women. Tomatoes are rich in lycopene which is great for boosting your immune system and can reduce the risk of preeclampsia too; avocados are a top choice when it comes to the best foods to eat when pregnant loaded with folic acid, vitamins and monounsaturated fats (the good fats!). Mozzarella cheese is useful source of calcium too …another essential for your pregnancy diet!

    Ingredients

    1 ripe avocado sliced
    2-3 tomatoes (depending on size ) sliced
    I mozzarella cheese (make sure it’s made from pasteurised milk) sliced
    Pitted black olives

    For the dressing

    3 tbsps olive oli
    1 tbsp white wine vinegar
    1 tsp honey
    1 tsp wholegrain mustard
    1 clove of garlic, crushed
    Generous squeeze of lemon juice
    Salt and pepper

    Method

    1. Arrange the salad ingredients on a serving dish (that’s easy!)
    2. Mix all the salad dressing ingredients together in a screw top jar and shake until mixed. Pour as much as you need over the salad. You probably won’t need this amount of dressing so save some for next time.
    3. Add a few fresh basil leaves to make this salad even more delicious.

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  • healthy pregnancy Butternut squash dip 2

    Butternut Squash Dip

    healthy pregnancy Butternut squash dip 2

    Looking for a tasty, healthy pregnancy snack? This butternut squash dip is full of prenatal vitamins; enjoy with veggie sticks for a perfect addition to your pregnancy diet!

    Low in calories and high in nutrients butter nut squash is a winner as far as we’re concerned – scoring top marks as a tasty healthy pregnancy snacks! It’s packed with Vitamin A, Vitamin C and Vitamin B6 – and is especially good as part of your pregnancy diet as it contains folate, essential for your baby’s healthy neural development.
    This yummy dip is great with carrot, cucumber and celery sticks – or eat it with bread. We’ve even spread it on toast!

    Ingredients

    1 medium butternut squash
    2 tbsp tahini
    Juice of half a lemon
    1 large clove of garlic
    Salt and pepper to taste
    ¼ teaspoon of smoked paprika (optional)
    Drizzle of olive oil

    Method

    Split the squash in half and take out the seeds. Drizzle a little olive oil over and roast in the oven at 1800 until completely soft (about 40 minutes).
    Remove the skin, roughly chop the flesh and blitz in a food processor with the tahini, lemon juice and garlic until the mixture is smooth.
    Add salt and pepper to taste and the smoked paprika which gives it a wonderful warm smoky flavour – but if you don’t have any it’s good without too! If the mixture is too thick thin it down slightly by adding some olive oil.
    Healthy dips are really easy food for pregnant women – this one will keep in the fridge for several days and is ideal for lunch or snacking.

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  • healthy pregnancy carrot and ginger salad

    Carrot and Ginger Salad

    healthy pregnancy carrot and ginger salad

    Wondering what to eat while pregnant for your prenatal vitamins? Try this delicious carrot and ginger salad for essential nutrient and a beta carotene hit!

    Ooh we love this recipe! Carrots are the perfect source of beta-carotene, so important for your healthy pregnancy diet. Just one portion of this salad will give you more than the recommended daily amount to beta-caroten AND it’s teamed with fresh ginger to help combat pregnancy nausea!

    Ingredients

    4 large carrots coarsely grated
    2 spring onions finely chopped
    2 tbsp of sesame seeds
    4 tsps of finely grated fresh root ginger
    4 tbsps sunflower oil (rapeseed oil or peanut oil both work well too)
    6 tbsps rice vinegar
    3 tbsps soy sauce
    2 tsps soft brown sugar
    A few chives for garnish

    Method

    1. Toast the sesame seeds in a dry pan until golden brown.
    2. Mix the carrots, spring onions, sesame seeds and grated ginger in a bowl.
    3. Make the dressing by combining the oil, rice vinegar, soy sauce and sugar and stirring vigorously.
    4. Pour the dressing over the salad ingredients, mix well and serve.
    5. Garnish with a few coarsely chopped chives

    Serves 2-3

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  • Healthy pregnancy Beetroot houmous2

    Beetroot Hummus

    Healthy pregnancy Beetroot houmous2

    Need a healthy pregnancy snack? This beetroot hummus is full of prenatal vitamins and folates and a delicious addition to your pregnancy diet!

    Apart from its nutritional benefits this hummus is very easy to make and is such a wonderful colour that’s its worth including if you’re making a selection of dips and snacks. Chick peas are a good standby to include as part of a healthy pregnancy diet as they are high in both folic acid and iron. They are also a great source of fibre, essential food for pregnant women! Beetroot is another great source of folic acid – they also contain potassium, magnesium and iron.

    Ingredients

    400gm tin of chick peas (drained)
    4 beetroots peeled and cooked (buy them ready prepared, it’s much easier!)
    4 cloves of garlic (crushed)
    Juice of 1 lemon
    90 ml of olive oil
    1 dessert spoon of tahini
    ½ teaspoon of ground cumin (add more to taste)

    Method

    Simply place all the ingredients in a blender and whizz together until smooth. If the mixture is too thick add a little water until it reaches the right consistency.
    Serve with sticks of raw carrot, cucumber and celery

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  • Healthy pregnancy tips Carrot,-kolrahbi-and-ginger-salad

    Carrot and Kohlrabi Salad

    Healthy pregnancy tips Carrot,-kolrahbi-and-ginger-salad

    Looking for an easy vitamin packed dish for your healthy pregnancy diet? Try this tasty carrot and kohlrabi salad packed with prenatal nutrients!

    Kohlrabi often appear in organic veggie boxes and in my experience used to get left at the bottom of the fridge….but not only are they high in nutrients and low in calories they are rich in Vitamin C, are a good source of potassium and an excellent source of dietary fibre. A perfect addition to your healthy pregnancy diet! This recipe also includes carrots for your dose of beta-carote!

    Ingredients

    Two carrots cut into julienne strips
    I small kohlrabi peeled cut into julienne strips
    1” of root ginger finely chopped
    A tsp sesame seeds
    Balsamic glaze

    Method

    Simply mix together the carrots, kohlrabi and ginger. Sprinkle over the sesame seeds and top with balsamic glaze.
    Adding a crisp grated apple to this is good too!

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  • Healthy pregnancy diet Baked peppers and tomatoes

    Baked peppers and tomatoes

    Healthy pregnancy diet Baked peppers and tomatoes

    Want a tasty, healthy pregnancy snack or lunch? This baked vegetables recipe is packed with prenatal nutrients for a delicious addition to your pregnancy diet!

    Super-sweet, super-colourful and super-delicious! Need any more reasons to make this? Just in case, it’s super-easy to prepare and a super-good to include in your healthy pregnancy diet! Red peppers are a great source of Vitamin A, rich in Vitamin C and contain plenty of B6 as well. Combined with tomatoes (lots of Vitamin C) this dish is a real winner.

    Ingredients

    1 red pepper
    1 yellow pepper
    1 red onion
    2 garlic cloves
    3 tomatoes (plum tomatoes are best)
    A few black olives
    ½ tsp soft brown sugar
    2 tbsp olive oil
    1 tbsp balsamic vinegar
    2-3 sprigs of rosemary

    Method

    1. Cut the peppers into strips, slice the onions, quarter the tomatoes and place in a large roasting tin with the olives. Sprinkle over the sugar, drizzle with the balsamic vinegar and olive oil, season well.
    2. Cover with foil and put in a pre-heated oven ( 200oC/ 400oF) for 30 minutes.
    3. Remove the foil, add the sprigs of rosemary and return to the oven until the vegetables are tender (approx 30 mins).
    4. Serve hot or cold with plenty of crisp green salad and warm bread to mop up the juices.

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  • Healthy pregnancy diet Mushroom Pate and French Bread2

    Mushroom Pate

    Healthy pregnancy diet Mushroom Pate and French Bread2

    Healthy pregnancy snack: mushroom pate

    Need a tasty, healthy pregnancy snack? Mushroom pate is full of prenatal nutrients and zinc; eat with raw veg for perfect addition to your pregnancy diet!

    Commercially produced pate is on the ‘foods to avoid when pregnant‘ list, as it’s a potential source of listeria – but that doesn’t stop you making your own pate! Mushrooms contain many healthy nutrients for pregnant women including zinc, which is important for normal fetal development. Best of all this mushroom pate recipe is super easy to make and tastes delicious.

    Ingredients

    225 gms mushrooms (chestnut are ideal)
    1 medium onion (red or white – they both work well!)
    1 large clove of garlic
    1 tbsp butter
    200 gms of cream cheese
    Handful of chopped parsley
    Salt and pepper
    Grated nutmeg
    Heaped teaspoon of freshly grated parmesan

    Method

    1. Finely chop the onion and garlic and gently fry in the butter until they soften. Wash and finely chop the mushrooms and add them to the pan. Cook until soft.
    2. Put the mushroom and onion mixture into a blender with the cream cheese, roughly chopped parsley and parmesan.
    3. Blend, add salt, pepper and nutmeg to taste.
    4. Put into a dish and chill for an hour
    5. Serve with savoury biscuits, French bread or fresh granary loaf

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  • Healthy Pregnancy Houmous recipe

    Homemade hummus

    Healthy Pregnancy Houmous recipe

    Healthy pregnancy diet: vegetable dip

    This recipe is ideal for your healthy pregnancy diet. Packed with protein and prenatal nutrients enjoy as a healthy snack or for a light lunch!

    This hummus is quick, easy and moreish. If you’ve forgotten to soak your chickpeas, tinned ones will work just as well. Chick peas are an excellent source of protein so good nutrition for pregnancy too!

    Ingredients

    125g/4oz dried chickpeas, soaked in water overnight
    1 lemon, juice and zest
    2 tbsp tahini
    2 cloves garlic, peeled
    120ml/4fl oz olive oil
    Salt

    Method

    1. Drain the chickpeas and put in a saucepan. Cover with water and bring to the boil. Boil until tender this can take 60 minutes or more depending on the age of the chickpeas. Don’t add any salt to the water or the chickpeas will not soften.
    2. Drain and cool. Put in a food processor with the garlic, lemon juice and zest, tahini and salt. Whiz together and pour in the olive oil as the motor is still running.
    3. You want a smooth dip, so if necessary add some cold water, still with the motor running, until you get the consistency you want. Taste for flavour and if it tastes bland, add more salt.
    4. Serve with hot pitta bread, vegetable crudités or with jacket potatoes and salad for a healthy lunch option

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  • Healthy pregnancy snack carrot hummus

    Carrot Hummus

    Healthy pregnancy snack carrot hummus

    Healthy pregnancy snacks carrot hummus

    A yummy snack or easy lunch that packs in essential nutrients? Carrot hummus is full of prenatal vitamins; enjoy with veggies for perfect addition to a healthy pregnancy diet!

    We love dips! Even if you’re not feeling much like eating you can dunk sticks of raw vegetable into a bowl of something delicious and before you know it you’re well on the way to your five a day – with added vitamins and minerals. Easy pregnancy nutrition! Or serve with salad leaves, olives, caper berries and warm flatbreads for a quick lunch that’s not just good food for pregnant women – it’s good for their family and friends too!

    Ingredients

    3 large carrots
    2tbsps olive oil
    150-200gms of chick peas
    2tbsps of tahini
    1 clove garlic, crushed
    1 tsp cumin seeds
    ½ tsp smoked paprika
    Juice of ½ lemon
    Salt and pepper to taste

    Method

    • Cut the carrots into chunks.
    • Put a scant tbsp of olive oil into a sauté pan with the carrots and crushed garlic.
    • Saute gently until the carrots are tender and beginning to caramelise slightly. Don’t let the garlic burn.
    • Meanwhile lightly toast the cumin seeds in a dry frying pan for about a minute until fragrant. Grind to a fine-ish powder in a pestle and mortar. You can use cumin powder but it won’t taste quite so good!
    • Tip the carrots and all the remaining ingredients (apart from the cumin) into a food processor (or a bowl to use with a hand-held blender) and blend to a puree.
    • Add cumin to taste – you don’t want to overpower the flavour of the carrots but a good spicy kick is the essence of this dip.
    • If the mixture is too thick, add more olive oil or thin slightly with cold water to reach your preferred consistency.

    FittaTip! Depending on the size of the carrots you may need at least another tablespoon of olive oil – but don’t worry olive oil is rich in Omega-3 and good to include in your pregnancy diet.
    ​If you would like more inspiration for your healthy pregnancy diet click to download our free recipe book below, its full of advice on what vitamins to include in your diet and tasty ways to enjoy them!

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