Pregnancy Friendly Recipes: Iron-Rich, Calcium-Rich & Easy Digestive Foods


Women’s Life Stage Kitchen - Series 3
 Pregnancy women



1. Pumpkin & Red Rice Porridge



Good in: Iron, fiber, stable energy.

Ingredients:

  • Red rice – ¼ cup
  • Pumpkin – ½ cup (chopped)
  • Moong dal – 1 tbsp
  • Water – 2 cups
  • Ghee – ½ tsp
  • Salt – a pinch

Preparation:

  1. Pean, red rice and moong dal have to be rinsed.
  2. Place rice, dal, pumpkin and water in a pressure cooker.
  3. Cook for 4 whistles until soft.
  4. Mash lightly while hot.
  5. Add salt and ghee, mix well.
  6. Serve warm.


2. Carrot & Paneer Soft Paratha



Good in: Calcium, vitamin A, protein.

Ingredients:

  • Wheat flour – 1 cup
  • Carrot – ½ cup (grated)
  • Paneer – ¼ cup (crumbled)
  • Cumin powder – ¼ tsp
  • Salt – as needed
  • Water – as required
  • Oil – little for cooking

Preparation:

  1. Combine flour, carrot, paneer, cumin powder and salt.
  2. Add water gradually and prepare a soft type of dough.
  3. Rest dough for 10 minutes.
  4. Roll gently into paratha.
  5. Bake on a low fresh lightly oiled surface.
  6. Serve warm with curd.


3. Banana Poha Sweet (No Sugar)



Good in: Energy, digestion, iron.

Ingredients:

  • Thick poha – 1 cup
  • Ripe banana – 1 (mashed)
  • Grated coconut – 2 tbsp
  • Cardamom powder – a pinch
  • Ghee – 1 tsp

Preparation:

  1. Rinse poha and shake off the superfluous water.
  2. Heat ghee in a pan.
  3. Add poha and saute at low flame over 2 Minutes.
  4. of Mashed banana and coconut add.
  5. Mix well and cook for 2–3 minutes.
  6. Add cardamom and serve hot.


4. Ridge Gourd & Lentil Mash



Good in: Digestion, Hydration, Protein

Ingredients:

  • Ridge gourd – 1 cup (chopped)
  • Toor dal – ¼ cup
  • Turmeric – a pinch
  • Cumin seeds – ½ tsp
  • Ghee – 1 tsp
  • Salt – as needed

Preparation:

  1. Wash dal and ridge gourd.
  2. Bring the pressure cooker to a boil with 3 whistles of dal, ridge gourd, turmeric and water.
  3. Mash well after cooking.
  4. Heat ghee, add cumin seeds.
  5. Pour tempering into mash.
  6. Add salt and mix well.


5. Apple & Almond Milk Porridge



Good in: absorption of iron, brain development.

Ingredients:

  • Apple – 1 (peeled & grated)
  • Almonds – 5 (soaked & powdered)
  • Milk – 1 cup
  • Rice flour – 1 tsp
  • Cardamom – a pinch

Preparation:

  1. Combine rice flour and 2 tbsp water.
  2. Heat milk in a pan.
  3. Add rice flour paste and keep stirring.
  4. Add some grated almond powder and apple.
  5. Cook on low flame for 3–4 minutes.
  6. Add cardamom and serve warm.

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