Healthy Recipes for the Second Trimester of Pregnancy

Breakfast recipes for the second trimester:

Tigernut Granola Bars

For 6 bars

• 60 g oat flakes

• 50 g tiger nut flakes (drugstore, organic store)

• 1 tbsp of raisins (or other dried fruit)

• 1 tbsp roughly chopped almonds

• 30g soft butter or coconut oil

• 1 egg (M)

• 2 tbsp honey

Preparation:

1. Mix the cereal flakes with the tiger nut flakes, raisins, and almonds. Add the butter, egg, and honey, and mix everything well.

2. Spread the mixture onto a baking sheet lined with parchment paper (approximately 15 x 15 cm, 1 cm thick) and bake in a preheated oven at 170 degrees Celsius for 15 minutes.

3. Take the sheet out of the oven and let it cool down a bit. Cut into bars and store in a tin.

Tiger nuts are particularly nutrient-rich and naturally have a delicate sweetness.

Chia-oats with banana and hemp seeds:

For 2 servings

• 8 tablespoons of oat flakes

• 2 tbsp chia seeds

• 8 tbsp Milk

• 8 tbsp natural yogurts

• 1 Banana

• 1 bowl of raspberries

• 1 tbsp hemp seeds

• 2 tbsp nut butter, e.g. almond or peanut

Preparation:

1. Mix the oats, chia seeds, milk, and natural yogurt and divide into two glasses. Let it soak in the refrigerator overnight, but at least for two hours.

2. Remove the chia oats and top them with banana, raspberries, hemp seeds, and nut butter as desired.

Our tip: Quickly prepared in the evening, you will have no stress in the morning and the chia oats are also easy to take with you.

Lunch in the second trimester

Teriyaki Salmon:

For 1 serving

• 2 medium-sized potatoes

• Salt

• 1 small Pak Choi

• 1 Spring onion

• 1 piece of salmon

• 2 tbsp Teriyaki marinade

• 1 tbsp sesame oil

• 3-4 tbsp Milk

• Nutmeg

• 1 tbsp Sesame

Preparation:

1. Peel the potatoes and cook them in boiling salted water until soft.

2. Meanwhile, chop the pak choi and the spring onions finely.

3. Brush the salmon with teriyaki marinade and fry in a pan with sesame oil for about 4 to 5 minutes on each side until cooked through. Add the pak choi and spring onions to the pan and fry for 2 minutes.

4. Drain the potatoes and mash them with the milk to make a puree, season with some nutmeg. Serve on a plate with salmon and vegetables. Sprinkle with sesame seeds before serving.

Salmon provides you and your baby with valuable omega-3 fatty acids.

Vegan Buddha Bowl:

For 1 serving

• 80 g whole grain (round grain) rice

• Salt

• 80 g Tofu

• 1 Carrot

• 1 mini cucumber or a piece of cucumber

• 1 handful of green salad

• 1 TL apple cider vinegar

• 1 TL liquid honey

• 1 tbsp sesame oil

• Some watercress

• 2 tbsp (black) sesame seeds

Preparation:

1. Cook the rice in salted water according to the package instructions.

2. Meanwhile, dice the tofu and cut the vegetables into pieces or grate them as desired. Cut the lettuce into fine strips.

3. Mix apple cider vinegar, honey, and sesame oil for the dressing. Put the vegetables and salad in a bowl and mix them together.

4. Add the rice and the tofu. Top with cress and sesame seeds.

Important: Don't forget the sesame - the small seeds provide you and your baby with plenty of iron, magnesium, and B vitamins.

2nd Trimester Dinner: quick, delicious & easy recipes

Quick Flaxseed Bread:

For 1 bread

• 1 packet dry yeast

• 1 tbsp liquid honey

• 500 g whole grain flour

• 1 tsp apple cider vinegar

• 1.5 tsp salt

• 4 tbsp ground flaxseeds

• 1 tbsp pumpkin seeds

• 2 tbsp roughly chopped pecans

Preparation:

1. Stir 450 ml warm water with the yeast and honey in a bowl.

2. Add the flour, apple cider vinegar, salt, and 2 tablespoons of the flaxseeds and mix everything with a hand mixer. The batter will remain thick.

3. Put the dough in a bowl and let it rise for 1 hour.

4. Line a loaf pan (30 cm) with parchment paper. Pour the batter in and sprinkle with flaxseeds, pumpkin seeds, and pecans.

5. Bake in a preheated oven at 220 degrees Celsius with top and bottom heat on the middle rack for 15 minutes. Reduce the temperature to 200 degrees Celsius and bake the bread for another 30 minutes until done.

Baking bread yourself is easier than you think. This recipe is particularly easy to make and is rich in micronutrients thanks to whole grain spelt.

Omelette with spinach and mozzarella:

For 1 serving:

• 2 organic eggs (L)

• 3 tbsp of milk

• Salt and pepper

• Muscat

• A handful of baby spinach

• 50 g grated mozzarella

• Olive oil or rapeseed oil for frying

Preparation:

1. Whisk the eggs in a bowl with the milk, some salt, pepper, and nutmeg.

2. Fry the spinach in a pan for one to two minutes until it wilts. Season with some salt and nutmeg and set aside.

3. Put the omelette batter in a small pan and let it cook for about three to four minutes. Add spinach and mozzarella on top.

4. Fold one half of the omelette over the other and fry for another three to four minutes until everything is cooked through.

Important: The folic acid from spinach supports cell division and tissue growth, making it particularly crucial for pregnant women.

A delicious snack for in between.

Avocado Brownies:

For round springform pan (28 cm) or a rectangular baking pan (approximately 30 x 25 cm)

• 200 g dark chocolate

• 2 avocados

• 3 eggs

• 80 g sugar or liquid honey

• 3 tbsp of unsweetened cocoa powder

• 1 tsp baking powder

• 5 tbsp of flour

Preparation:

1. Chop the chocolate and melt it over a water bath.

2. Mash the avocado flesh finely with a fork and mix it with the eggs and sugar.

3. Stir in the melted chocolate as well. Then mix in the cocoa powder, baking powder, and the flour until smooth dough forms.

4. Fill the dough into the greased pan and bake in a preheated oven at 180 degrees for about 20 minutes.

Craving for something sweet? You can indulge in these healthier brownies.