Healthy Recipes for the Third Trimester of Pregnancy

2 Breakfast Recipes for the 3rd Trimester:

Creamy Chocolate Smoothie:

For 1 glass

• 1 Banana

• 200 ml almond milk

• 1-2 tbsp unsweetened cocoa powder

• 2 soft dates (e.g. Medjool)

• Optional: 1 tbsp chopped chocolate and almonds for topping

Preparation:

1. Mix all ingredients in a blender or with an immersion blender until smooth and creamy.

2. Fill into a glass, top with chopped chocolate and almonds as desired, and enjoy.

Your energy stores are depleted after the long night. This smoothie will give you strength until lunchtime.

Mango Coconut Muesli:

For 1 serving

• 1 small mango

• 1 cup of natural yogurt (150 g)

• 2 tbsp orange juice

• 1 tsp Honey

• 2 tbsp of millet and oat flakes

• 2 tbsp coconut chips

Preparation:

1. Cut the mango flesh into pieces.

2. Mix the yogurt with orange juice, honey, and oat flakes and put it in a bowl.

3. Add mango and coconut chips and enjoy.

With oats and millet, you can replenish your iron stores optimally.

Light lunch in the third trimester of pregnancy

Red Lentil Bowl:

For 1 serving

• 50 g red lentils

• 50 g whole grain couscous

• 1 Carrot

• 1 handful of broccoli florets

• 100 g Mushrooms

• 1 tsp Olive oil

• 100 g spinach or green seasonal salad (e.g. lamb's lettuce)

• 1 Spring onion

• 60 g Feta

• 1 tsp soy sauce

Preparation:

1. Prepare the lentils and couscous according to the package instructions.

2. Peel the carrot and slice it, then cook it with the broccoli florets in boiling salted water for about 8 minutes.

3. Fry the mushrooms in a pan with hot oil until brown.

4. Arrange lentils, couscous, and vegetables in a bowl. Add spinach or lettuce and finely sliced spring onions.

5. Finely chop the tofu and add it as well, season with some soy sauce to taste.

Combine with other seasonal vegetables of your choice for even more variety of nutrients.

One-Pot Pasta with Salmon:

For 2 servings

• 1 small onion

• 1 tbsp olive oil

• 300 ml vegetable broth

• 200 g salmon

• 150 g frozen peas

• 5 stems of flat-leaf parsley

• 150 g Spaghetti

• 2 tbsp (herb) cream cheese

• 50 ml oat cream or whipping cream

• 1 pinch of salt

• Nutmeg

Preparation:

1. Finely dice the onion and sauté in a pan with a lid or a pot for two minutes. Deglaze with broth and bring to a boil.

2. Add the peas, parsley leaves, and spaghetti and cook with the lid on for 8 to 10 minutes until al dente (depending on the cooking time of the spaghetti).

3. Cut the salmon into pieces and add cream cheese and cream, then cook everything for another 5 minutes with the lid off. Season with salt and nutmeg and serve.

Salmon provides you and your baby with a good dose of omega-3 fatty acids.

3. Trimester: Dinner ideas

Avocado Salmon Burger:

For 1 serving

• 1 piece of salmon fillet (approx. 150 g)

• 1 tbsp breadcrumbs

• 1 tablespoon finely chopped onion

• Some chopped dill

• Salt and pepper

• Oil for frying

• 1 Avocado

• 1 tablespoon lemon juice

• 1 teaspoon of chili flakes

• ½ Carrot

• 1 rye or whole grain roll

• 50 g coleslaw or freshly grated white or pointed cabbage

• Some fresh cress

• 1 tbsp sour cream

Preparation:

1. Finely chop the salmon with a knife and mix it with breadcrumbs, onions, dill, salt, and pepper, then shape it into a patty. Fry in hot oil for about 4 minutes on each side until brown.

2. Puree the avocado flesh with lemon juice, chili flakes, and a little salt. Grate the carrot.

3. Cut the bread roll and top it with avocado cream, grated carrot, coleslaw, cress, and salmon patty. Add a dollop of sour cream on top of the salmon patty.

Craving a burger? This version is not only delicious but also particularly rich in micronutrients.

Broccoli cream soup - simple, delicious, quick:

For 2 servings

• 1 Broccoli (500 g)

• 1 onion

• 1 tbsp olive oil

• ½ liter vegetable broth

• 50 ml cream

• Salt and pepper

• Optional: 150 g shrimp (from sustainable fishing/farming)

• Fresh herbs, e.g. basil.

Preparation:

1. Cut the broccoli with stem into pieces. Dice the onion and briefly sauté in hot oil. Add the broccoli and broth and let everything simmer for 15 minutes.

2. Add cream, some salt and pepper, and blend everything finely.

3. Transfer to bowls and optionally garnish with fried shrimps and some fresh herbs.

Broccoli is a true superfood - there is almost no vitamin that is not found in it.

A hearty snack for in between.

Spicy Paprika Curry Nuts:

For one bowl:

• 1 tbsp liquid honey

• 1 tbsp rapeseed oil

• 1 teaspoon salt

• 1 tsp curry powder

• 1 tsp paprika powder

• 400 g mixed nuts, unsalted (e.g. peanuts, cashews, almonds, hazelnuts)

Preparation:

1. Mix the honey with oil and the spices well.

2. Put the nuts in a bowl and mix well.

3. Place on a baking sheet lined with parchment paper and roast in a preheated oven at 190 degrees Celsius for about 15 minutes until golden brown.

Tip: If you're in the mood for something spicy, these snack nuts are a good choice.