Pregnancy Breakfast Recipes: 7 Nutritional Options

Starting the day with a healthy platter means a lot during pregnancy. It keeps you vibrant and super active throughout the day. And needless to say, if you stay healthy, your baby grows healthy. So, healthy pregnancy breakfast recipes are highly needed for expecting mothers. The dishes must be enriched with essential nutrients that help in the wholesome growth of the baby. Let's have a look at what nutrients should be added along with its benefits. Read on to learn more below. What to Eat When Pregnant: The necessary nutrients for pregnancy days include: Fibre-rich Carbs: Fibre is essential for improving heart health. Also, it helps in controlling blood sugar levels and inflammations. As expecting mothers feel cravings for ice-creams, desserts, and other high-sugar foods, a plate of high-fibre meals can lower down the risks of diabetes. Protein: Protein is another essential nutrient for the body. Enough amount of protein in the morning means you feel full most of the time in a day. So, you do not crave unhealthy snacks frequently. It will keep your weight in control. Also, the risks of indigestion and other illnesses will reduce. Vitamins: The essential vitamins especially folic acid or vitamin B is a must for a healthy pregnancy. Along with a natural source of vitamins, you can also take prenatal vitamin supplements for the holistic growth of your baby in the womb. Enough amount of it is important to reduce the risks of birth defects and other possible hassles during the pregnancy. Calcium: While all of the minerals are essential, calcium is the most important. It helps to strengthen the bones of your baby. It is said that an average daily intake of 1000 ml calcium is ideal for any pregnant woman. However, the doses are decided as per health conditions and other factors. So, in short, a balanced diet is highly needed. Any pregnancy breakfast recipe should include all such nutrients. Breakfast Recipes for Pregnant Women However, due to nausea and morning sickness, pregnant women may often skip breakfast. It is unhealthy for the mother. Also, it is severely harmful to the baby. So, here we are with some delicious breakfast recipes for pregnant women. You may try them out, even during your morning sickness days. You will reap both taste and nutrition together in these 7 pregnancy breakfast recipes. Without further ado, let's proceed on to the recipes. Vegetable Congee with Ginger and Lemon The dish is at both tasty and healthy. All of the ingredients used in it are nutritious in their own way. With the pinch of lemon juice and ginger, it is good enough to cure your morning sickness during your first or second trimester. Check out the the recipe in detail below. 1 cup rice (white or brown)4 cup water (vegetable broth or chicken broth also works )1/2 cup shiitake mushrooms (sliced)1 sweet potato (medium-sized, cut into 1-inch size)1 cup leafy green vegetables (chopped)1/2 tsp sea salt1/2 cup carrots (diced)2 inch ginger (sliced thinly )1 green onion (sliced, for garnishing)1/2 lemon Soak the rice into the water for 10-15 minutes. Take a large pot and pour the rice in it with ginger.Add water or vegetable stock. If you prefer a non-vegetarian delicacy, add chicken broth.Bring it to a boil. Cut the mushrooms into 1-inch slices. If you take dried ones, make sure you rehydrate them into warm water before adding them. Once it is cooked, lower down the flame and stir. Throw in the mushrooms to the rice. Add more water or broth if it gets too dry. Cook it for 30 minutes.Once the mushroom is semi-tender, add the sweet potatoes.Next, add chopped green vegetables and carrots to it. Cook for 30 minutes more.Mix salt according to your taste.Add liquid as per your required thickness.Serve it garnishing with sliced green onions on top of it. Squeeze lemon juice into it. The recipe can be personalised as per your preferences. So, if you have craving for any specific vegetable, you can add them to it. Just make sure not to add too much ginger because while it cures nausea, it may also cause abdominal discomfort. Appetiser, BreakfastAsian CuisineCongee, Vegetable soup Kaya Toast and Boiled Eggs Visit any kopitiam (local coffee shops) in Malaysia and you will definitely find this delicious, easy-to-prepare breakfast. When the nauseating feelings do not allow you to have heavy food in the mornings, try this one. The combined taste of the butter and Kaya spread is definitely mouth-watering. And the egg on this plate adds on the required nutrition. toaster or charcoal oven, saucepan For Kaya Spread4 egg yolk1 and 1/2 cups coconut milk2 cups sugar3 or 4 pieces pandan leavesFor Toast2 slices bread (white or brown)2 tbsp salted butter (room temperature)chili oil and dark soy sauce (for garnishing ) Take a saucepan. Add 1 cup of coconut milk along with the sugar and pandan leaves. Bring it to boil with high heat. Stir occasionally.Pour half of the coconut mixture into the egg yolk. Whisk the egg yolk and coconut mix well and put it back in the saucepan.Heat the mixture again and make sure small bubbles come out of it. When it resembles a thick pudding, turn off the flame. Remove the pandan leaves.In another pan, take sugar and the remaining 1/2 cup of the fresh coconut milk. Mix the sugar and coconut milk well over a medium flame.Stir occasionally for 2 minutes until the mix turns into caramel. Pour the caramel into the pudding.Transfer it into a cool pot bathed in ice. Cool the kaya spread and store it in a glass jar in the refrigerator until you prepare the toast.To prepare the toast:Cut the side crusts from the slices of bread. Toast them until they get a golden hue.Place the butter on one slice.Take one tablespoon of kaya and spread it on the other slice.Make a sandwich with two slices. Serve with a hard-boiled egg. Garnish with chili oil and drops of dark soy sauce. Although traditional kaya toast includes soft-boiled eggs, you should make it hard-boiled. It will prevent the risks of food poisoning. BreakfastMalaysia recipes, Malaysiankaya jam and toast, kaya toast, kaya toast recipes, kaya toast with egg Veggies-Stuffed Tuna Omelette Enriched with essential omega-3, tuna is a good source of low-fat protein. This dish includes many other vegetables making it a perfect recipe for second trimester days in your pregnancy. It is easy to prepare during those slow mornings when you crave some drooling taste. Follow the guide below to prepare this low-carb pregnancy breakfast. pan, spatula 3 eggs1/2 tsp butter2 mushrooms (fresh, cut into small pieces)1/4 cup tuna (canned) (drained and flaked)1/2 cup shredded cheese1 clove garlic (minced)2 tbsp pepper (red and yellow)1/2 green onion (chopped)1/2 tsp salt1/2 tsp oregano1/4 tsp black pepper powder First, gather all of the vegetables finely chopped in a bowl. Then, take a pan and saute them for 5-6 mins. Add salt as per requirement. Add the mushrooms into it. Once the vegetables are cooked well, add the shredded cheese to it. Mix them well. Keep it aside. Now, beat three eggs in a bowl with two pinches of salt and black pepper.Whisk the eggs properly and pour the mix on the pan. Once the one side of the egg starts to cook, put the cheese-smeared veggies and mushrooms into it.Then, close the omelette and flip it. Use strong spatula while flipping it. Fry both of the sides of the eggs well. Serve with green onions sprinkled on it. Although tuna provides an adequate amount of omega-3 and protein, an excessive amount of it can be harmful. It has a significant percentage of mercury which is not good for the unborn. So, as per doctors' recommendations, 12 ounces of tuna and other low-mercery fishes are enough to consume in a week. Maintain the limit to enjoy healthy and safe pregnancy moments BreakfastWestern Asian Recipeomelette, tuna omelette, vegetable omelette Soon Kueh - Delicious Dumplings Our Asian cuisines are world-famous for unparalleled variations. From rice to noodles, curries to dumplings- we have a rich variety of cuisines. However, the steamed dumpling is a good option for pregnancy breakfast recipes. Here, we serve a traditional Teochew dumpling recipe. You can have it during any trimester of your pregnancy. This recipe is for 16 dumplings. perforated tray For Filling500 gms yam bean or turnip (finely chopped)20 gms prawns (roughly chopped)2 cloves garlic (chopped)1 tbsp vegetable oil2 tbsp light soya sauce1 tbsp sugarsalt (as per taste)1 tsp black pepper (grounded)1 tsp white pepper (grounded)For Dough150 gms rice flour55 gms starch (keep some amount of it aside to use for dusting and adjusting while making the dumpling shapes)1/2 tsp saltwater (as per requirement)1 tsp vegetable oil Boil water in a bowl.Mix rice flour, starch, and salt. Add boiled water slowly to make the dough. Knead it well until it becomes a sticky dough.Once it is sticky enough, dust it with some starch. It will dry up the glue-like stickiness.Cover it and keep it aside.To prepare the filling, spread vegetable oil and heat it in a pan. Once the oil is heated well, add the prawns and stir fry them until they become golden.Then, add the garlic and a pinch of salt. Add the chopped yam beans or turnips and mix everything well.Fry all of them well. Add soya sauce and sugar, then mix properly. If the mix is too dry, add two-three tablespoons of water. Let the water steam off.Turn off the flame and let it cool.Now, to prepare the dumpling shape, cut the dough into 16-18 small rounds. Dust a bit starch if it is too sticky.Then, take each ball and flatten it with a kitchen roller.Roll and form an approximately 11 cm diameter circle. Make sure the thickness is 2 mm. Take each of the flat balls and fill in the prepared mix. Fold it upward, bringing the edges together.Press with fingers to seal the edges. Once all of the balls are ready, take out the perforated tray.Brush oil and place the dumplings on it. Make sure not to overcrowd in any way.Steam over the boiling water, for around 10 minutes. Take out the dumplings when they are perfectly steamed.Serve it hot with green coriander chutney or red chili sauce. Previously, it used to be made with bamboo shoots. Hence, the origin of its name. Soon Kueh denotes shoot dumplings. Now, yam bean or turnip is used as a cheaper alternative. It is also a great source of nutrients for pregnant women. BreakfastAsian Cuisine, Chinese Recipe, teochew cuisinechinese dumplings, steamed momo, turnip dumplings Cottage Cheese Pancakes with Oats Pregnancy cravings often call for the delicious flavours from cheese. The mouth-watering taste and the heavenly smell of it can satisfy the craving instantly. But when it comes to breakfast, regular cheese-smeared dishes may induce vomiting. So, here we share a useful recipe for a cheese pancake with oatmeal that is both healthy and tasty. It is perfect for your first trimester days. skillet 2 eggs1/2 cup cottage cheese1/2 cup oatmeal1 tsp baking powder1 tbsp sunflower oil or canola oil1 pinch salt Put eggs, cottage cheese, and oatmeal into a blender and blend perfectly. Heat a skillet and brush oil on it. Pour 2 tbsps of pancake batter on it. Spread it over the skillet with the back of a large spoon.Let the one side cook for 2-3 minutes. Once it is done, flip the pancake.Make both of the sides golden brown.Repeat the process with all of the pancakes. You can prepare 15-16 3-inch pancakes out of it.Serve them with maple syrup or any of your preferred toppings. Try to use gluten-free oatmeal. For toppings, you can use maple syrup, yoghurt or nuts. Appetiser, Breakfast, DessertWestern Dessertcheese pancake, cottage cheese, oatmeal pancake, pancake Quinoa Thosai with Coriander-coconut chutney Thosai is famous as dosa in Southern parts of India. It is also found in our local mamak restaurants here in Malaysia. Although it is usually prepared with rice and lentil batter, we have tried to prepare it in a healthier way with quinoa. It will definitely lift up your mood during bouts of morning nausea whilst you're in your second and third trimester days. non-stick flat pan 1/2 cup quinoa1/4 cup split black lentils1/4 cup green lentilssalt (as per taste)1 tbsp vegetable oilwaterfor Chutney75 gms coconut (grated)50 gms coriander leaves (fresh)1 green chili (medium )1 inch ginger (pasted)1/2 tsp cumin seedslemon juice (half of one lemon)1/2 tsp salt Soak the lentils and quinoa together in a large bowl for 4 hours. To make it easy, you can soak it overnight before making breakfast in the morning.Drain the water and blend both ingredients. Add a little water and make it a smooth batter.Heat a flat non-stick pan and sprinkle oil on it.Pour a scoop of batter and spread it over the pan evenly. Cook for 1 minute. When one side becomes golden, flip it. Thus, make both of the sides golden brown. Take it out from the pan and repeat the process. To prepare the chutney, blend chili, cumin seeds, coriander leaves and coconut with salt as per taste. Once you get the smooth greenish-white texture, serve it with lemon juice. Breakfast, Indian breakfast, Lunch / DinnerIndian recipe.dosa, dosa with coconut chutney, masala dosa, quinoa dosa, thosai Oats and Chicken Porridge If you are looking for a delicious pregnancy breakfast recipe that offers a great source of nutrients, this is a good option. In any trimester, you can have oats and chicken porridge. Also, this recipe is simple. Hence, you do not have to spend too much time in the kitchen. Cook easily and enjoy your motherhood moments. 250 gms boneless chicken breasts (cut into small pieces)1 cup oats (gluten-free)1 tsp cumin seeds3-4 bay leaves1 tbsp ginger (chopped )1 tbsp oil1 tbsp garlic (minced)2 green chilies (cut into small pieces)1 tsp red chili powder1 tsp black pepper powder1/2 tsp turmeric powdersalt (as per taste)1/4 tbsp butter (unsalted) Heat oil on a pan at medium flame.Add garlic, cumin seeds, ginger, bay leaves to it and saute for 1-2 minutes.Add the chicken pieces and chilies.Mix them well. Add oats and other spices to the chicken mix. Add 2 cups of water. Close the lids and cook until the chicken is tender.Once it is cooked, pour the butter in it. Serve with your preferred garnishing. For garnishing, you can use spring onions, coriander leaves, etc. Often, people add half-boiled eggs to it. For pregnancy, you can try it with hard-boiled eggs. BreakfastWestern Asian Recipehealthy porridge, oatmeal, oatmeal chicken porridge We hope you feel enticed to trying out the pregnancy breakfast recipes we've shared. Especially on the days for when you feel low in the mornings. Now, before we part ways, let us share with you on which foods should not be included in your pregnancy breakfast recipes. Breakfast Recipes to Avoid During Pregnancy Some foods can bring in harm to you and your baby. So, avoiding them is the best decision. Such major foods to avoid in these months of pregnancy are: raw sprouts half-boiled eggs raw fish unwashed vegetables fish with high mercury Avoid them and substitute them with healthier options as above. Or if you need more variety, here are some other recipes for expecting mothers. Stay safe and healthy! We at Motherhood Story wish both you and your unborn an abundance of good health, always. For more healthy recipes and insightful stories, stay tuned to Motherhood Story!

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