You’re at that last stretch of your pregnancy, mummy!
The third trimester of your 40-week journey is a signal that basically says ‘your baby is ready to say hello to the world!’.
So, I’m sure you’re very excited for this occasion.
But, with all this joy, of course, still comes some setbacks.
For one, you’ve probably been feeling more fatigued, and your appetite has decreased.
Don’t worry, it’s normal; as your baby grows inside you, it pushes on your intestinal area.
This makes your body feel more nauseous, which subsequently makes you lose your apetite.
But you still need to keep up a healthy diet during this journey, both for you and your baby.
So, we’ve come up with 7 recipes that you can try to help you consume all the nutrients you need.
7 Healthy Pregnancy Recipes for Mums in the Third Trimester
Mixed Sprouts Rice
Bean sprouts are kind of an acquired taste; some hate it, some love it. Well, this is for the taugeh-loving mums reading this! Enjoy a delicious variety of cooked sprouts, mixed with nice fluffy rice, creating a myriad of textures as you eat this healthy and delicious dish.
Ingredients
- 1 cup mixed sprouts pre-cooked
- 2 cups rice cooked
- 1 tbsp olive oil
- 1 tsp cumin seeds
- 1 onion finely chopped
- 2 cloves garlic minced
- 1 inch ginger grated
- 1 pinch turmeric powder freshly ground
- 1 tomato chopped
- 1 capsicum chopped
- 1 tsp coriander leaves chopped
- salt to taste
Instructions
- First, heat up some oil in a pan, and sauté the boiled sprouts. Set aside.
- Add cumin seeds into the used oil, and then add the onions in. Cook until onions are translucent.
- Add ginger paste, garlic paste, and turmeric powder into the pan.
- Add the tomatoes and capsicum. Sauté until tender, and season with salt to taste.
- Add in the sautéed sprouts and cooked rice to the pan, and mix to combine. Garnish with coriander leaves (if preferred), and serve hot.
Notes
Remember to always pre-cook any sprouts used in this recipe, as raw sprouts are not safe for pregnant mums.
Nutrition
Serving: 1gCalories: 800kcalCarbohydrates: 161gProtein: 15gFat: 9gSaturated Fat: 1gSodium: 20mgPotassium: 610mgFiber: 6gSugar: 7gVitamin A: 2393IUVitamin C: 90mgCalcium: 90mgIron: 3mg
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Tomato Rice with Fenugreek Leaves
Tomatoes are an extremely good source of vitamin C, so adding them to your pregnancy diet can definitely benefit you and your baby. Try out this delicious tomato rice recipe that is enhanced further with the addition of fenugreek leaves.
Ingredients
- 1 tomato chopped
- 1 cup rice cooked
- 1 onion finely chopped
- 1 tsp garlic paste
- 1 tsp ginger paste
- 1 tsp cumin seeds
- 1 tsp coriander powder
- 1 cup fenugreek leaves finely chopped
- 1 tbsp oil
- 2-3 cloves
- 2 cardamoms
- 1 bayleaf
- 1 tsp turmeric powder freshly ground
- 1 green chilli chopped
- 1/4 cup green peas
- salt as per taste
Instructions
- Heat oil and add bayleaf, cardamom, cloves to it. Stir occasionally.
- Now, add onions and green chilli. Sauté well.
- Then, add cumin seeds, coriander powder and ginger-garlic paste.
- Next, add a pinch of salt and turmeric powder.
- Throw in the tomatoes and close the lid to cook it.
- Combine in the fenugreek leaves and peas.
- Pour the cooked rice to it. Mix it well.
- If it seems too dry, add a little bit of water. Cook for 2 minutes and serve hot.
Notes
Fenugreek leaves, while relatively harmless when consumed in small amounts, can induce labour in certain occasions. So, remember to consult your healthcare provider before consumption or cooking with it.
Nutrition
Serving: 1gCalories: 534kcalCarbohydrates: 97gProtein: 14gFat: 10gSaturated Fat: 1gTrans Fat: 1gSodium: 90mgPotassium: 469mgFiber: 7gSugar: 6gVitamin A: 665IUVitamin C: 24mgCalcium: 81mgIron: 5mg
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Rice with Lentil and Spinach Gravy
It's inevitable that the third trimester of your pregnancy will make you lose your appetite a little bit. But, you still need those nutrients for yourself and the little one inside you. So, try out this simple yet nutrient-packed recipe to help you through this!
Equipment
- Pressure Cooker
Ingredients
- 1 cup rice washed
- ½ cup spinach chopped
- 1 cup red lentils washed
- 1 tbsp oil
- 1 tsp green chili paste
- 1 onion chopped
- 1 tomato chopped
- 1 tsp cumin seeds
- 1 tbsp coriander leaves chopped
- 1 bay leaf
- salt to taste
- 1 tsp turmeric powder
- 400 ml water
Instructions
- Start by adding some oil in a pressure cooker.
- Then, on a medium flame, add the bay leaf and cumin seeds.
- Next, add onions and tomato, followed by some turmeric powder and a pinch of salt.
- Sauté the tomatoes and onions until fragrant and onion is wilted.
- Add some spinach and cook for another 5-6 minutes.
- Finally, add the rice and red lentils into the cooker, followed by 3 cups water.
- Close the lid and let rice fully cook. Serve hot.
Nutrition
Serving: 1gCalories: 756kcalCarbohydrates: 136gProtein: 31gFat: 9gSaturated Fat: 1gTrans Fat: 1gSodium: 33mgPotassium: 1254mgFiber: 31gSugar: 6gVitamin A: 1278IUVitamin C: 19mgCalcium: 118mgIron: 9mg
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Roasted Salmon with Spiced-up Chickpeas
Salmon is a good option for pregnant mums with a taste for the underwater cuisine, thanks to its high content of omega-3 fatty acids. Pair that with the folic acids in chickpeas, and you get a perfect pregnancy dish!
Ingredients
- 300 g salmon
- 200 g chickpeas boiled
- 1 zucchini chopped
- 1 capsicum chopped
- 1 tomato chopped
- 1 carrot grated
- ½ cup spinach chopped
- 3 tbsp lemon juice
- 1 tsp cumin powder
- 1 shallot finely chopped
- chives for garnishing
- ½ tbsp oil
Instructions
- Heat the oil in a pan, and sauté all the vegetables together until fragrant. Set aside.
- Next, season the salmon with some lemon juice, and roast it on a baking sheet for 15 minutes at 180°C.
- Add the boiled chickpeas and a sprinkle of cumin powder. Cook them for 5 minutes.
- Pour the sautéed vegetable mix on a flat bowl, and place the roasted salmon on top of it.
- Squeeze some lemon juice on top to your preference, and a sprinkle of coriander leaves (if preferred). Serve hot.
Nutrition
Serving: 1gCalories: 486kcalCarbohydrates: 44gProtein: 42gFat: 17gSaturated Fat: 2gTrans Fat: 1gCholesterol: 83mgSodium: 117mgPotassium: 1775mgFiber: 12gSugar: 14gVitamin A: 8471IUVitamin C: 117mgCalcium: 126mgIron: 6mg
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Green Pea Soup
Green peas can be a bit of an acquired taste for some people. But this green pea soup is both simple and scrumptious! Not only is it creamy and filling, but it's also chock-full of folate, which can help in your baby's development.
Ingredients
- 400 g green peas
- 1 onion chopped
- 1 inch ginger grated
- 1 green chilli chopped
- 2 tbsp Greek yoghurt
- 2 cups vegetable stock or chicken stock
- 1 tbsp olive oil
- salt to taste
- pepper to taste
- 50 g mint leaves chopped
Instructions
- Start by blending the peas thoroughly in a blender or food processor until it is a mostly-smooth paste.
- Heat some oil in a pan, and add the onion, ginger, and green chilli. Cook for 2-3 minutes.
- Then, pour the blended peas into the pan. Mix and cook the mixture for 5 minutes.
- Add the stock and stir well before letting it simmer for 10-15 minutes.
- Add the Greek yoghurt and mint leaves to the dish.
- Sprinkle salt and pepper to taste, and cook the soup to your desired consistency. Serve hot.
Nutrition
Serving: 1gCalories: 293kcalCarbohydrates: 43gProtein: 14gFat: 8gSaturated Fat: 1gCholesterol: 1mgSodium: 1041mgPotassium: 746mgFiber: 14gSugar: 17gVitamin A: 3094IUVitamin C: 95mgCalcium: 141mgIron: 4mg
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Dry Vegetable Semolina Curry
If you need more folate in your diet, then this recipe can definitely be the hero you need. Semolina is a grain that is full of folate, as well as fibre and vitamin B. So, try out this savoury semolina and vegetable curry to get the benefits of this grain.
Ingredients
- 200 g semolina
- 1 tomato chopped
- 1 onion chopped
- 1 tsp mustard seeds
- 1 tbsp olive oil
- ¼ cup green peas
- ¼ cup carrot chopped
- 1 tsp ginger grated
- ¼ cup capsicum chopped
- water as needed
- salt to taste
- 4-5 curry leaves whole
Instructions
- First, heat a pan. Once hot, add in and roast semolina until it gets light brown texture. Set aside.
- Heat oil in the same pan, and add mustard seeds as well as curry leaves.
- Next, add the onions and tomatoes. Cook for 2-3 minutes.
- Add a pinch of salt, green chili, grated ginger, carrots, capsicum, and green peas. Sauté well until vegetables are tender.
- When the vegetables are tender, add semolina to it.
- Pour a cup of water, and add salt as per your taste. Cook for 15 minutes. Serve hot.
Nutrition
Serving: 1gCalories: 491kcalCarbohydrates: 86gProtein: 16gFat: 9gSaturated Fat: 1gSodium: 19mgPotassium: 562mgFiber: 8gSugar: 7gVitamin A: 3984IUVitamin C: 85mgCalcium: 59mgIron: 5mg
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Scrambled Egg with Sautéed Spinach
We often hear of eggs and spinach being part of a meal, but in the same dish? Well, that may be a bit rarer. But let me tell you right now, this duo makes a pretty delicious and healthy combo! So, make use of these two ingredients to make a scrumptious scrambled egg with some spinach today!
Equipment
- Pan
Ingredients
- 2 eggs
- 1 ½ cup spinach chopped
- 1 tsp butter unsalted
- 1 tbsp olive oil
- ½ cup mushroom any pregnancy-friendly mushroom, sliced
- 1 tbsp coriander leaves chopped
- 2 tbsp onion chopped
- 1 tsp ginger paste
- 1 green chilli chopped
- 1 tomato chopped
- salt to taste
- pepper to taste
Instructions
- First, start by whisking some eggs in a bowl, before frying it with oil in a pan. Set aside.
- Next, add a scoop of butter on the pan. Once butter melts, add the onions, chilli, and tomatoes.
- Mix to combine, then cook for 2-3 minutes before adding in the spinach and mushroom.
- Season with salt and pepper to taste, and mix the precooked eggs in.
- Fry for 15-20 minutes, and hot.
- Now, mix the fried eggs in it and cook for 15-20 minutes. Your dish is ready.
Notes
Just a reminder to make sure you wash any vegetables before consuming them.
Nutrition
Serving: 1gCalories: 160kcalCarbohydrates: 7gProtein: 8gFat: 12gSaturated Fat: 2gTrans Fat: 1gCholesterol: 164mgSodium: 164mgPotassium: 427mgFiber: 2gSugar: 4gVitamin A: 2878IUVitamin C: 19mgCalcium: 59mgIron: 2mg
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What Comes After Pregnancy
With your pregnancy journey coming to its close soon, you might be thinking:
“I can’t wait to be able to eat normally again!”
Well, hold your horses before you do that. Your body still needs to heal after giving birth.
So, you will have to stick to confinement meals for a while, and for some mums, breastfeeding-friendly ones too.
But don’t fret, mums; after that phase, you can go back to enjoying all the foods you love to eat!
Of course, remember that moderation and balance is important.
Consult your medical professionals during your confinement and breastfeeding phases so that they can give you the best advice.
Looking for more pregnancy recipes?
Try these dessert recipes to satisfy your sweet tooth tendencies!
Stay positive and have fun eating, mums!
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
For more insightful stories and fun recipes, stay tuned to Motherhood Story!
