Soups

Spinach is a fantastic source of folic acid, keep a bag in the fridge as a regular ‘go to’ for your pregnancy menus, especially in your first trimester.

This delicious spinach soup is the perfect pregnancy lunch, packed full of essential prenatal vitamins and takes only a few minutes to prepare. Serve it with walnut bread and cheese.

Homemade chicken or vegetable stock improves the flavour but use a good quality ready prepared stockpot for a speed and convenience.

Ingredients

25g of butter
1 large onion, finely chopped
Clove of garlic, crushed
2 teaspoons of chopped chives
900 ml of vegetable or chicken stock
700g fresh spinach
100 gm cream cheese
Freshly grated nutmeg to taste

Method

1. Melt the butter in the saucepan and gently fry the chopped onion and garlic until softened.
2. Add the chopped chives, spinach and stock.
3. Bring to the boil, turn down the heat and simmer for 5 minutes until the spinach has wilted.
4. Blend until smooth.
5. Stir in the cream cheese and the freshly grated nutmeg.
6. Simmer gently for a few more minutes to let the flavours develop and serve

FittaMamma Tip

Ricotta cheese makes a flavoursome alternative to cream cheese

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This recipe is ideal addition to your healthy pregnancy diet, packed with nutrients and will keep you going all afternoon as well as being delicious and simple!

This is a real ‘meal in a bowl’ – with lots of ginger (our favourite addition to help combat pregnancy nausea) and noodles for a robust and filling lunch. Easy to prepare, with lots of lovely veggies and a good addition to your pregnancy menu plan!

Ingredients

1 onion
1 yellow (or green) pepper
1 carrot
1 large (or 2 small) courgettes
Handful of finely shredded cabbage leaves or spring greens
200-250gms of cooked chicken
1 nest of rice noodles
1 litre of good quality chicken stock
Root ginger – about 3cms, grated
1-2 cloves of garlic, crushed
A tablespoon of oil – preferably sesame oil

Method

1. Finely chop the onion. Cut the carrots, peppers and courgettes into chunks.
2. Saute the onions over a medium heat until they start to soften and add the peppers, carrots and garlic. Continue to cook for a few minutes, stirring so the garlic doesn’t burn. Add the chopped courgettes.
3. Allow the veggies to sizzle together for a minute or two (without browning) before adding the grated ginger and stirring well.
4. Pour in the stock and bring to the boil.
5. Turn down the heat and simmer until the veggies are cooked.
6. Add the cooked chicken and finely shredded cabbage leaves and continue to simmer until the chicken is thoroughly heated through and the cabbage has softened.
7. Drop in the nest of noodles and continue to simmer for a few minutes to allow the noodles to cook and absorb the flavours.

FittaMamma Tip:
Add a finely chopped chilli if you prefer a more fiery flavour – but leave it out if you’re suffering from pregnancy heartburn and prefer a more mild dish! This is a great way to use up the leftovers of your roast chicken dinner – make the stock with the chicken carcase for extra taste.

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Want a recipe packed with prenatal vitamins? Out cucumber soup is full of folic acid, vitamins, iron and zinc – perfect for your healthy pregnancy!

Soups are great when you just don’t feel much like eating during pregnancy – this one is great for hot summer days! The combination of mint and cucumber is delicious, especially if your stomach is feeling a little unsettled and cucumbers are packed with essential pregnancy vitamins including vitamin B, folic acid, vitamin C, iron and zinc. This recipe also give you a great calcium hit as well as being delicious! Better still it doesn’t need any cooking – you simply blend all the ingredients together.

Ingredients

cucumber peeled and chopped
1 garlic clove, crushed
300 ml of low fat yogurt
3 tablespoons crème fraiche
2 tablespoons of finely chopped fresh mint
1 teaspoon ground coriander
Salt and pepper to taste.

Method

Simply whizz all the ingredients up together and chill before serving. Sooo easy!

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A delicious and healthy addition to your pregnancy diet. We love this soup, which is packed with folic acid and iron – essential for a healthy pregnancy!

This soup is a gorgeous rich colour and is delicious served with fresh crusty bread for lunch. The nitrates found in beetroot are effective in lowering blood pressure – they also help to boost your stamina, making your pregnancy exercise less tiring. Pregnant Mammas will be glad to know that beetroot contains folic acid (crucial for the development of your baby’s nervous system) and iron, making it a great pick-me-up when you’re tired. All this and a lovely colour too!

Ingredients

1 onion, chopped
1 medium potato diced
1 large carrot diced
4 medium cooked beetroots
1 clove of garlic crushed
1 red chilli finely chopped
1 pint of chicken stock
½ teaspoon of paprika
2 tbsp natural yogurt
1 tbsp of sunflower oil

Method

1. Gently cook the onion, garlic and chilli in the oil until the onion is transparent. Add the potato, carrot and paprika and continue to fry gently for a few minutes. Add the boiling stock and simmer and until the potato and carrots are soft.
2. Chop the beetroot and add to the pot. Continue to simmer for 5-10 minutes. Blend until smooth.
3. Add the yogurt and salt and pepper to taste. If the soup is too thick, add some more stock or boiling water.
4. Serve with an extra dollop of natural yogurt swirled into the soup.

Variation: Add a can of tomatoes with the beetroots for an extra rich flavour!

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A warming soup with a bit of a kick! A yummy addition to your healthy eating during pregnancy

Butternut squash are low in calories, rich in dietary fibre and high in essential prenatal vitamins (especially vitamin A and Vitamin B) and had no saturated fats or cholesterol . It’s also a lovely colour and makes delicious soup. One of our testers declared this ‘the best soup I’ve ever tasted!’.

Ingredients

1 medium butternut squash, preferably organic
1 large white onion, chopped
2.5cm/1in piece of root ginger, finely chopped
2 garlic cloves, finely chopped
½ fresh chilli, seeds removed, chopped
a little oil
½ pint of vegetable stock
½ pint of coconut cream (use a sachet of creamed coconut and make up with boiling water)
sea salt and freshly ground black pepper
coriander leaves to garnish

Method

1. Heat the oil and soften the onion, ginger, garlic and chilli in a large pan
2. Cut the butternut squash in half, remove the seeds and cut into wedges. Peel and cut into 2.5cm/1in chunks and add to the pan
3. Pour in the vegetable stock and cook until the butternut squash is soft enough to blend to a puree.
4. Add the coconut milk and season to taste with salt, then reduce the heat and leave the soup to simmer for another 5–10 minutes.
5. If it’s too thick add more boiling water until you reach the required consistency.

Serve in warm bowls with chunks of fresh bread and garnish with fresh coriander leaves

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An easy way to enjoy your prenatal vitamins! This soup is packed with prenatal vitamins, protein, fibre and it’s easy to make!

My mum used to call this lovely rich warming wintery soup ‘Summer Soup’. Reason? Because it’s got ‘summer this and summer that’ – or whatever veg she had to hand to add to the basic recipe! The secret is the generous addition of paprika and lots of tomato. This recipe is also packed with pregnancy vitamins including Vitamin C, Beta Carotene, dietary fibre and plant proteins!
It’s great for eating during pregnancy as it’s a real meal in a bowl. Make up a big batch of it and the whole family will enjoy it too!

Ingredients

2 onions
2 large cloves of garlic
2-3 carrots diced
2-3 potatoes diced
I leek finely chopped (use the green bits as well)
A large chunk of pumpkin
2 cans of tomatoes (or one can and a packet of passata)
2 cans of cannellini beans drained and rinsed
Heaped tsp of paprika
Salt and pepper to taste
800ml (1.5 pints) of chicken or vegetable stock
A little oil

Method

You can substitute butternut squash or even swede or turnips for pumpkin, add chopped fresh tomatoes or diced courgettes and include a handful of finely chopped watercress or parsley just prior to serving. Use kidney beans or black-eyed beans instead of cannellini beans.

1. Gently fry the onions and garlic in the oil until the onions are transparent. Ensure they don’t brown.
2. Add the vegetables and paprika and continue to fry for a few minutes longer.
3. Pour on the stock and bring to the boil. Simmer gently until the vegetables have softened and add in the tomatoes and beans.
4. Continue to simmer until the soup has a thick delicious consistency – about 15 mins.
5. Taste and adjust the seasoning – don’t be afraid to add more herbs, paprika or a dash of Tabasco sauce. Add in the parsley or watercress and let the flavours absorb before serving.

Grated cheese and crusty bread go well with ‘Summer Soup’.

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Broccoli is a fantastic prenatal vitamin source! This soup provides vitamin C and B as well as being a delicious addition to your healthy pregnancy diet!

This delicious and simple soup is on the table in less than half an hour. Serve with plenty of buttered toast or seedy bread. Broccoli is an excellent addition to your diet during pregnancy – it’s a good source of calcium and is packed with Vitamin C, folate, and Vitamin B6.

Ingredients

1 tbsp olive oil
1 Garlic clove, peeled and chopped
1 small onion chopped
250ml / 8¾fl oz chicken or vegetable stock (add extra if needed!)
200g/7oz broccoli florets
salt and pepper
generous spoon of cream cheese
drizzle cream to serve

Method

1. Heat the oil in a saucepan and sauté the onions and garlic for 1-2 minutes.
2. Pour the chicken or vegetable stock into the pan and add the broccoli florets.
3. Bring to the boil and reduce the heat and simmer gently for 10-12 minutes, until the broccoli is tender.
4. Season to taste, then blend until smooth.
5. Add the cream cheese and heat through without boiling until the cheese has melted into the soup and you have a rich creamy texture.
6. Ladle the soup into serving bowls and sprinkle with finely chopped parsley or shavings of parmesan cheese.

FittaMamma tip: Philadelphia style cream cheese is fine to eat during pregnancy – it’s mould ripened creamy cheese you should avoid.

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An easy, healthy lunch with more than its fair share of prenatal vitamins! Our leek soup is full of calcium and Vitamin B as which can help with pregnancy nausea!

A good old-fashioned favourite, a warming winter lunch perfect for your healthy pregnancy diet! Leeks are a good source of non-dairy calcium and contain generous amounts of Vitamin B6 which is reputed to help alleviate morning sickness and their mild, sweet flavour makes them especially appealing if you’re suffering from pregnancy nausea.

Ingredients

1 tbsp olive oil
I small onion, chopped
25-50g (1-2 oz) bacon chopped
2 medium or one large leek, chopped
2 medium potatoes, diced
2 cups of chicken or vegetable stock
1 cup of milk
salt and freshly ground black pepper

Method

• Heat the oil in a medium saucepan. Add the onion, bacon and leeks and cook until the onion is translucent and the bacon is cooked but not browned. Add the potatoes and cook for a few minutes longer
• Pour in the stock, bring to the boil and simmer until the potatoes are beginning to collapse to thicken the soup. Add the milk and salt and pepper to taste and simmer until hot all the way through
• This soup is nicer left chunky but mash slightly to achieve your preferred consistency
• To serve, pour the soup into a bowl and garnish with the parsley and maybe a swirl of crème fraiche.

For a vegetarian option simply leave out the bacon and use vegetable stock instead of chicken.

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Want a lunch for your pregnancy diet packed with prenatal vitamins and nutrients? This yummy soup has folic acid, vitamins, protein and fibre!

Use a health-store mix of green and yellow split peas, red and green lentils and barley to give this soup a robust, filling result that’s not only delicious it’s just bursting with nutrition for pregnancy! Lentils are one of the best foods to eat when pregnant, rich in dietary fibre, lean protein, folate and iron. This recipe makes a substantial amount of soup which will keep in the fridge for a few days or freeze some for next week! Oh ….and it’s cheap too!

Ingredients

2 medium potatoes
3 carrots
2 onions
2 cloves of garlic
200 gms of mixed lentils/peas & barley (Buy ‘Quick Soup Mix’ from your health food store)
1 tin of chopped tomatoes
500g carton of passata
1 pint of good quality vegetable or chicken stock, plus more water as necessary
Tbsp of oil
Generous tsp smoked paprika (unsmoked paprika is a good substitute but the smoked variety gives it a lovely rich flavour)
Tbsp fresh mixed chopped herbs (marjoram, parsley and a sprig or two of thyme works well)

Method

1. Peel the potatoes, onions and carrots and roughly dice. Sweat the onions in the oil over a medium heat until transparent, add the garlic, carrots and potatoes and cook until they start to soften. Add the paprika and stir over the heat until the veggies are evenly coated.
2. Add the stock, chopped tomatoes, soup mix and simmer until all the ingredients are tender – about 45-60mins. Add the passata and chopped herbs, stir well and simmer for 10-15 mins longer, adding more stock or water to reach the desired consistency.
3. Serve with grated cheese and crusty bread.

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Looking for a tasty lunch option for your pregnancy diet? This spicy parsnip soup recipe is packed with folates for your healthy pregnancy!

Parsnip teams well with spices, making a delicious warming soup that’s perfect when the weather’s chilly! Often underrated, the humble parsnip is a super healthy food for pregnant women – rich in potassium which can help lower blood pressure. A healthy blood pressure during pregnancy is essential – if your blood pressure levels get too high it can lead to pre-eclampsia. Whilst we don’t claim our spicy parsnip soup will manage your blood pressure, it’s also a good source of dietry fibre and folate and best of all, it tastes delicious!

Ingredients

1 onion, finely chopped
1 carrot, diced
1 leek finely chopped
4-5 parsnips, peeled and diced
3 cloves of garlic, crushed
2cms of fresh ginger, finely chopped
1 red chilli, deseeded, finely chopped
I teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon ground mixed spice
2 tbsps of sunflower oil
1 tin of coconut milk
600ml of chicken or vegetable stock

Method

1. Cook the onions, garlic, chilli and ginger in the oil over a medium heat until the onions start to soften. Stir in the spices and cook for a further minute. Add the carrot and leek and continue to cook for a few more minutes.
2. Add the chopped parsnips, the hot vegetable stock and the coconut milk. Bring to the boil and then lower the heat to simmer gently until the vegetables are thoroughly cooked and soft – about 15-20 mins.
3. Blitz in food processor or use a hand-held blender until smooth. Add more stock or water if the soup is too thick.
4. Sprinkle with chopped coriander to garnish – or a few slices of chilli

This soup is a great favourite with younger children who love the sweetness of the parsnips combined with coconut milk.

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