Mother, Baby & Kids

Consume Your Greens During Pregnancy: 7 Healthy Salad Recipes

Pregnancy days are the most crucial period for every woman. From food habits to lifestyle, everything changes in this phase. After all, carrying a life within yourself is fascinating, amusing, and a task of huge responsibility.

You have to look after yourself and the baby inside you. Attention to every single detail is important. And this pre-motherhood period is well-known for its emotional upheavals as well. So, it is obvious for those innumerable questions to come to your mind.

You definitely want the best care for your unborn little star. Most expecting mothers are concerned about the foods to be consumed these days. Among the endless questions on prenatal diet and nutrition. One of the most common questions is: “Are salads safe during pregnancy?”

The concern is not vague. Nutritionists recommend avoiding raw vegetables during pregnancy as they may cause food poisoning. And salads usually include raw, uncooked veggies.

So, are salads safe during pregnancy? Can we have those uncooked vegetables? The answer is NO.

You should not eat raw vegetables due to the risks of bacterial infections and other hazards. But does it mean you should deprive yourself of the delicious pleasure of having salads?

Also, salads have essential nutrients like potassium, iron, folate, vitamins, and so on that can meet your nutrition requirement during pregnancy. Not having salads means missing these healthy treats.

Surely, you do not have to miss the nutrition of the salad. Modifying the recipes a bit is enough to lower the risks of bacterial infection. Here, we share some of these healthy, pregnancy-friendly salad recipes.

Before we begin, with the recipes, let’s know what are essential ingredients that should be used in these salads for would-be mothers.

Elements of a Healthy Salad

When you prepare salads for your pregnancy days, the usual items may need to be tweaked. Some of the regular ingredients may not be safe for expecting mothers.

For example, you should avoid processed meats, raw fish, or eggs from including in the salads. Also, a big NO for the high-mercury fishes. The ingredients to be used are:

So, these are the ingredients you can choose while preparing pregnancy salads. Now, coming to the major part of our discussion, let’s get to know more about the salad recipes below. All of them are healthy, tasty, and safe to consume.

Without further ado, let’s get to them!

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Spinach Salad with Mixed Sprouts

Surely, spinach needs no introduction when it comes to choosing healthy vegetables. It is enriched with high folic acid. So nutritionists recommend it during pregnancy. And sprouts are meant to provide essential vitamins and many other nutrients. In short, the combination of spinach and sprouts is one of the best salad treats for pregnancy days, especially in the second and third trimesters. Here, we mention a healthy yet tasty recipe with these ingredients. Follow it below.
Course Salad
Cuisine Western
Keyword Pregnant
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 2 people
Calories 110kcal

Ingredients

  • 1/4 cup spinach chopped and blanched
  • 1/4 cup mixed sprouts boiled
  • black salt for taste
  • black pepper for taste
  • 1/4 cup yoghurt

Instructions

  • Mix the spinach and sprouts in a bowl.
  • Now, add the yoghurt to it and mix well.
  • Then, sprinkle black salt and black pepper over it.
  • Once all of the ingredients are mixed together perfectly, keep aside in the freezer for 10-15 minutes. Serve chilled.

Notes

If you are susceptible to cold and cough, avoid keeping it inside the freezer. 

Nutrition

Calories: 110kcal

 

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Mustard-smeared Chicken Arugula Salad

Chicken is a healthy source of numerous nutrients. Chicken is a good source of protein; especially if you are in your pregnancy days. On the other hand, arugula is a rich source of vitamins and folate. It helps the genetic threads to grow properly within the foetus. So, considering the benefits, we are here with a delicious salad recipe that you can try in your first pregnancy trimester. It is time to occasionally replace the spicy chicken curry with some fresh, healthy chicken salad.
Course Appetiser, Salad
Cuisine Western
Keyword Pregnant
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 2 people
Calories 325kcal

Ingredients

  • 4 cups arugula leaves dried or blanched
  • 350 g chicken breasts diced into small pieces, boiled
  • 1 tomato medium-sized, chopped
  • 3 tbsp olive oil
  • 2 cloves garlic
  • salt as required
  • pepper as required
  • 2 tsp vinegar
  • 1 and 1/2 tbsp mustard paste

Instructions

  • Pour the arugula leaves and tomatoes into a bowl.
  • Now, heat oil on a pan. Add garlic and sauté for 1-2 minutes.
  • Add chicken to the oil. Fry for 3-4 minutes on a low flame.
  • Next, add the mustard paste and vinegar to it. Cook for 4-5 minutes.
  • Turn off the flame and pour the chicken into the bowl of arugula and tomato. Sprinkle salt as per taste and serve.

Nutrition

Calories: 325kcal

 

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Chickpeas and Cottage Cheese Salad

If you want your baby to be healthy enough with an adequate amount of vitamins and fibre, you must go for this recipe. Chickpeas, needless to say, are enriched with vitamins and protein. On the other hand, cottage cheese is a rich source of protein. If you are not in a mood to have regular cheese due to nausea, try this cottage cheese recipe to gain nutrition.
Course Salad
Cuisine Western
Keyword Pregnant
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 2 people
Calories 400kcal

Ingredients

  • 100 g cottage cheese diced into small cubes and fried
  • 100 g chickpeas boiled
  • 1 tomato medium-sized, chopped
  • 2 tbsp lemon juice
  • salt as per taste
  • black pepper as per taste
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 2 tbsp coriander leaves chopped

Instructions

  • Mix the cottage cheese cubes and chickpeas in a bowl.
  • Add chopped tomatoes and coriander leaves to it. Toss well.
  • Now, drizzle lemon juice on it. Toss the mix well again.
  • Sprinkle black pepper, salt, cumin powder, and coriander powder.
  • Mix well and serve.

Nutrition

Calories: 400kcal

 

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Raspberries and Apple Salad with Yoghurt

Are you fond of fruits? Tell us, which fruit do you like the most? Hopefully, raspberry is on the list of your favourites. Along with that, do you mind if we add some apples to it? We share here a delicious fruit salad recipe with raspberries and apples. Try this healthy yet mouth-watering recipe in any of your pregnancy trimesters.
Course Salad
Cuisine Western
Keyword Pregnant
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 2 people
Calories 310kcal

Ingredients

  • 1 apple large sized
  • 1/4 cup dates chopped
  • 1 banana cut into small pieces
  • 1 cup raspberries chopped
  • 6 tbsp yoghurt
  • black salt and black pepper for taste

Instructions

  • Mix apples, raspberries, and other fruits into a bowl.
  • Add yoghurt to it.
  • Sprinkle some black salt and black pepper on it.
  • Keep inside freezer for 30 minutes and serve.

Nutrition

Calories: 310kcal

 

 

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Lettuce-Apple Salad with Celery and Lemon

Eating greens during pregnancy is a matter of concern. You cannot eat all kinds of greens and veggies. Before every intake, you should look at the diet chart given by your nutritionist. The greens that the nutritionists often allow to consume includes lettuce. Enriched with nutrients, the lettuce leaves give wholesome nutritional benefits. Here is a recipe that comprises lettuce leaves along with apples and lemon for you to try!
Course Salad
Cuisine Western
Keyword Pregnant
Prep Time 15 minutes
Cook Time 15 minutes
freezing time 30 minutes
Total Time 1 hour
Servings 2 people
Calories 85kcal

Ingredients

  • 1 cup lettuce leaves chopped, and blanched
  • 1 cup apple cut into pieces, unpeeled
  • 1/4 cup celery chopped
  • 1/4 cup yoghurt whisked
  • 2 tbsp basil leaves chopped
  • 1 tbsp apple grated
  • black salt and black pepper as per taste
  • 1 tsp lemon zest

Instructions

  • Mix lettuce, apple, and celery together in a bowl.
  • Add yoghurt to it.
  • Add the chopped basil leaves to it and mix well.
  • Sprinkle black salt and black pepper on it.
  • Refrigerate it for 30-40 minutes.
  • Add lemon zest and grated apple before serving.

Nutrition

Calories: 85kcal

 

 

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Grilled Salmon Salad with Diced Pineapple

The omega-3 found in salmon is essential for the growth and development of the baby in the womb. So, if you have a dish prepared with salmon fish, you can ensure your and your baby's good health. We share a recipe here that includes salmon along with tasty-tangy pineapple cubes.
Course Mains
Cuisine Asian, Western
Keyword Family, Kids, Pregnant
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 2 people
Calories 197kcal

Ingredients

  • 250 g salmon filet without bone and skin, cut into pieces
  • 150 g pineapple sliced into pieces
  • 1 tsp lime juice
  • 2 tbsp  olive oil
  • 1/2 cup fresh mint leaves chopped
  • salt and black pepper for seasoning

Instructions

  • First, heat the grill on a medium flame.
  • Add salt and pepper to salmon. Cover it with an aluminum foil and grill for 7-10 minutes.
  • Next, grill the pineapple pieces seasoning with pepper and salt.
  • Once the pineapple is cooked well, place the pieces on a plate with salmon pieces by its side.
  • Garnish with mint leaves and serve.

Nutrition

Calories: 197kcal

 

 

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Watermelon-Mint Salad

If you simply go by the taste, watermelon and mint always go well together. Along with the taste, they are enriched with nutrients as well. While watermelon is enriched with iron; mint is enriched with both iron and Vitamin C. Also, watermelon has vitamin A in it. So, it is one of the most delicious recipes for pregnant ladies.
Course Salad
Cuisine Western
Keyword Pregnant
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2 people
Calories 77kcal

Ingredients

  • 2 cups watermelon without the seeds, cut into cubes
  • 1/4 cup mint leaves chopped
  • 2 tbsp black olives chopped
  • 1 tbsp lemon juice
  • 1/2 tsp honey
  • 1/2 tsp olive oil
  • salt as per taste

Instructions

  • Mix watermelon, black olives, and mint into a bowl.
  • Add honey and lemon juice and mix well.
  • Once they are mixed well, sprinkle salt and toss.
  • Serve immediately or keep in the freezer for 45 minutes to 1 hour.
  • If you serve chilled, sprinkle some more salt if needed before serving.

Nutrition

Calories: 77kcal

The Takeaway

So, these are the special salad recipes for pregnancy. If you still have any doubt in your mind regarding the safety of salads during pregnancy, visit your nutritionist and ask before trying these salad recipes. Enjoy the delicious, easy bowls of salad in your pre-motherhood days. Happy motherhood!

Are you in the mood to try some unique recipes for dessert? Check them out here.

For more insightful stories and fun recipes, stay tuned to Motherhood Story!