Healthy Recipes for the First Trimester of Pregnancy
Our 7 healthy recipes for pregnancy (1st trimester) by nutritionist Dunja Rieber provide a lot of important nutrients that you and your baby need in the first trimester of pregnancy.
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Table of contents
First Trimester - Breakfast Ideas:
Cashew muesli with roasted oat flakes
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For 1 serving:
100 ml coconut milk (can)
100 g natural yogurt
50 g oat flakes
2 tbsp grated coconut
2 tbsp chopped cashew nuts
1 apricot or other seasonal fruit such as peach or pear
optional 1 TL honey
Preparation:
Mix the coconut milk with yogurt and half of the oats and coconut flakes in a bowl.
Roast the remaining oat flakes and coconut flakes as well as the chopped cashew nuts in a pan, stirring constantly, for 1 minute until golden brown.
In the meantime, wash and clean the fruit and cut it into pieces.
Stir the cashew nuts with the roasted oat flakes and coconut flakes into the yogurt mixture. Garnish with fruits and optionally honey.
By combining vitamin C-rich fruits with iron-rich oatmeal, your body absorbs a lot of iron.
Creamy Blueberry Smoothie:
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For two glasses
125 g blueberries (fresh or frozen)
125 g raspberries (fresh or frozen)
150 ml unsweetened oat milk
150 g natural yogurt
Optional: 1 tbsp maple syrup or honey
2 tbsp crunchy muesli
Preparation:
Wash and sort the berries. Set aside a few for decoration. Puree the berries with the remaining ingredients in a blender or with an immersion blender until smooth.
Fill the blueberry smoothie into glasses and garnish with berries and granola.
This smoothie gives you power and nutrients at the same time - and you can easily take it with you if you prefer to have breakfast later.
Lunch for the first trimester: delicious recipes and dishes
Pea risotto with rocket:
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For 2 servings
1 onion
2 tbsp olive oil
200 g risotto rice or whole grain round rice
750 ml vegetable broth
300 g frozen peas
1 tablespoon of butter
100 g grated Parmesan
Salt and pepper
100 g Arugula
Preparation:
Finely dice the onion and sauté it in a pot with hot olive oil. Add the risotto rice and sauté for half a minute. Deglaze with vegetable broth.
Let simmer over medium heat until the rice has absorbed the broth. Add the frozen peas five minutes before the end of the cooking time.
Wash and chop the arugula. Stir in the butter and Parmesan. Season with some salt and pepper. Spread on plates, sprinkle the arugula on top, and serve.
Folic acid and rocket salad provide you and your baby with an extra portion of folic acid.
Spaghetti with spinach pesto:
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Ingredients for 1 glass of pesto
½ clove of garlic
125 g cleaned fresh spinach
2 stems of basil
50 g grated Parmesan
3-4 tbsp olive oil
Salt and pepper
Additionally:
250 g spelt whole grain spaghetti or lentil pasta
Preparation:
Finely chop the garlic and put it in a tall container. Add the spinach, the plucked basil leaves, the Parmesan cheese, and the olive oil, and puree everything with an immersion blender.
Add some more olive oil according to your desired consistency and season with some salt and pepper.
Cook the spaghetti al dente according to package instructions and serve with spinach pesto.
Spinach contains not only folic acid but also many other important micronutrients that support your well-being and that of your baby now.
Quick and healthy dinner for the first trimester
Bread with mushrooms:
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For 1 serving
4 Mushrooms
1 TL Olive oil
1 Thyme
1 slice of whole grain bread
1 tbsp herb cream cheese (or cashew cream cheese)
Alternatively, you can also spread the bread with hummus and if you are more hungry, feel free to combine it with a salad.
Quick Couscous Salad with Avocado and Pomegranate:
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Ingredients for 2 servings:
125 g (whole grain) couscous
125 ml vegetable broth
50 ml orange juice
1 Avocado
2 figs
½ Pomegranate
100 g Feta
2 sprigs of flat-leaf parsley
2 tbsp olive oil
1 tablespoon lemon juice
Salt and pepper
Preparation:
Put the couscous in a large bowl. Bring the vegetable broth and orange juice to a boil and pour over the couscous. Let it swell for five minutes.
Cut the avocado flesh into pieces. Slice the figs. Remove the pomegranate seeds and add everything to the couscous in the bowl. Crumble the feta on top.
Roughly chop the parsley and add it to the couscous with olive oil and lemon juice, then mix everything well. Season with salt and pepper to taste.
Orange juice improves the absorption of iron from whole grain couscous.
A tasty snack for in between:
Creamy Chia Chocolate Pudding:
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1 to 2 servings:
3 tablespoons of chia seeds
1 tbsp unsweetened, strongly deoiled cocoa
150 ml oat milk
1 TL Honey
2 tbsp Greek yogurt
1 cup of crunchy muesli
Preparation:
Put the chia seeds with cocoa, oat milk, and honey in a glass and stir. Put in the refrigerator for at least one hour or let it swell overnight.
Enjoy the finished chia pudding garnished with yogurt and crunchy muesli.
Tip: Feel free to prepare double the amount and you will always have a healthy snack ready for when you have a craving. The chia chocolate pudding stays fresh in the refrigerator for 3 to 4 days.
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