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:
- Dark, leafy lettuce
- Spinach
- Arugula
- Hard-boiled eggs
- Well-cooked meats
- Low-sugar fruits
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!
Spinach Salad with Mixed Sprouts
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
Nutrition
Mustard-smeared Chicken Arugula Salad
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
Chickpeas and Cottage Cheese Salad
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
Raspberries and Apple Salad with Yoghurt
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
Lettuce-Apple Salad with Celery and Lemon
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
Grilled Salmon Salad with Diced Pineapple
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
Watermelon-Mint Salad
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
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!