Recipes for Pregnant and Breastfeeding

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SOYA UPMA

Whip up this nutritive upma that is loaded with vegetables and is also much more nutritious than plain semolina upma. Soya bean granules are smaller version of nuggets. If you are using nuggets instead of granules, chop them into really small pieces after boiling them.
Vegetarian diets are deficient in Vitamin B12, but soyabean and its by products are an excellent vegetarian source of this vitamin. Soya granules and nuggets provide plenty of protein, energy and calcium too. Lemon juice provides good vitamin C and also aids the absorption of iron from food.



Ingredients

• 3/4 cup soya granules
• 1 teaspoon cumin seeds (jeera)
• 1 tablespoon urad dal (split black lentils)
• 1/4 teaspoon asafoetida (hing)
• 1 teaspoon grated ginger
• 1 to 2 green chillies, slit
• 1 onion, chopped
• 1/2 cup grated carrot
• 1/2 cup cabbage, chopped
• juice of 1/2 lemon
• 1 tablespoon oil
• salt to taste

For the garnish

• 2 tablespoons chopped coriander

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DAL AND VEGETABLE IDLI

These nutritious idlis are slightly heavier than the regular idlis as the batter is not fermented.They are very nutritive because of the combination of 3 dals and vegetables like methi, green peas and carrots. These are great for an early pregnancy boost and being an excellent source of iron, fibre, folic acid and vitamin C, they will ensure that you and your baby get plenty of goodness.You can even make sumptuous pancakes with the same batter instead of steaming them into idlis.

Cooking Time : 10 to 12 mins.
Preparation Time : 15 mins.
Makes 6 idlis.

Ingredients

• 1/2 cup toovar (arhar) dal
• 1/4 cup split yellow gram (yellow moong dal)
• 1/2 cup split Bengal gram (chana dal)
• 1 cup fenugreek (methi) leaves, chopped
• 2 cups chopped coriander
• 1/4 cup green peas, boiled and mashed
• 1/4 cup grated coconut
• 3 green chillies, chooped
• 1 small onion, chopped
• 1 small carrot, grated
• salt to taste
• 1 teaspoon oil for greasing

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Fresh Grape Jelly

Cooking time: More than 1 hour
Serves 4

Ingredients

• 1 kg (31b) black grapes
• 1 tablespoons gelatine, approx.

Directions

Remove stems from grapes, discard any imperfect fruit. Wash grapes well, place in pan, break grapes by squashing lightly with potato masher or fork. Cover pan, bring slowly to boil, reduce heat, simmer, covered 10 minutes, or until grapes are pulpy.
Push grapes through strainer, discard pulp. Strain grape juice through finer strainer or damp cloth for a finer-textured jelly. Measure juice, allow 1 teaspoon gelatine to each 80ml of juice. (From 1 kg grapes you should have about 2 cups juice.) Dissolve the gelatine in about 2 tablespoons of the hot grape juice, stir to dissolve, add to remaining juice, mix well, divide between four moulds of about -cup capacity, cool, refrigerate overnight. Dip moulds into hot water for about 10 seconds, turn on to serving plates.

Serve with whipped cream.

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French Toast (This Recipe Is Rich In Vit. B12)

Ingredients

• 2 big bread slices
• 1 egg
• 100 ml of milk
• sugar to taste
• oil.

Method

1. Whip egg.
2. Add milk and sugar
3. Dip bread slices in the egg mixture and apply the mixture properly on both sides.
4. Shallow fry the bread slices.

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Beetroot Chocolate Meringue Cake

Cooking time: More than 1 hour
Per serve: 3g fat; 2.2g fibre; 900kJ.
Serves 8

Ingredients

• 8 egg whites
• 220g (1 cup) caster sugar
• 25g ( cup) cocoa powder
• 60g dark chocolate, finely chopped
• 1 large (200g) beetroot, finely grated
• 60g ( cup) prunes, finely chopped
• 50g ( cup) stale breadcrumbs

Directions

1. Preheat oven to 120 C.
2. Grease a 22cm springform pan; line base with baking paper, flour the sides of the pan and shake away the excess.
3. Beat egg whites in a large bowl with an electric mixer until soft peaks form.
4. Gradually add the sugar and beat until sugar is dissolved between additions.
5. Fold in the sifted cocoa, chocolate, beetroot, prunes and breadcrumbs.
6. Spoon mixture into prepared pan.
7. Bake for about 1 hour 30 minutes or until firm; cool in oven with door a jar.

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Fruit Sweet (This Recipe Is Rich In Iron, Folic Acis And Vit. B12)

Ingredients

• Mango pulp - 1 00 gm
• apricots - 4-5 in no
• Dry dates 4-5 in no
• Raisins 6-7 in no
• Milk fresh cream - 100 ml.
• Honey - 1 teaspoon.

Directions

1. Whip fresh cream/milk, mango pulp and sugar together.
2. Cut the dry fruits length-wise and add to the mango pulp.
3. Serve this dessert chilled.

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COOL CUCUMBER BUTTERMILK

Ingredients

• 4 cup low fat yogurts
• 2 tsp minced ginger
• 2 medium cucumber, peeled, seeded and chopped
• 2 capsicum
• ½ tsp black salt
• salt and pepper to taste
• 6-8 cupes oil ice crushed

Procedure

1) Place all ingredients in the blender except ice.
2) Blend until smooth.
3) Serve cool.

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CUTLETS

Ingredients

• 2 tbsp oil
• 1 medium size onion
• 1½ tsp finely chopped ginger
• 1½ tsp green chillies
• 1 cup carrots
• 1 cup beans
• 3 tbsp fresh chopped coriander
• 2 tsp sesame seeds
• ½ cup soya granules
• 2 mashed potatoes
• 1 cup kabuli chana boiled and mashed
• 2 tsp cumin powder
• 1 tsp pepper powder
• ½ tsp black salt
• 1½ tsp lemon juice

Procedure

1) Heat oil in a pan over medium heat, add onion, garlic and ginger till brown.
2) Add chillies and carrots. cook for few minutes.
3) Add all the ingredients.
4) Make them in balls and falten them.
5) Add the sesame seads on top.
6) Fry and serve with chutney.

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VEGETABLE AUGRATIN

Ingredients

• 1 cup macroni cooked
• 2 tbsp oil
• 1 onion finely chopped
• 1 tsp garlic finely chopped
• 200 gm mushrooms sliced
• 1 large capsicum finely chopped
• ¼ cup carrots parboiled
• ¼ cup beans parboiled

For the white sauce

2 ½ cup milk
3 tbsp flour
100 gm grated cheddar cheese
2 tbsp butter
½ tsp pepper powder
½ tsp chilly powder
salt to taste

Procedure

1) Heat oil, add onion, garlic and saute for a minute.
2) Add mushrooms and capsicum, carrots and beans and saute for 5 mins.
3) Mix all the ingredients in the white sauce.
4) Light grease a suitable dish.
5) Sprinkle cheese on top and bake for about 30 mins. till the top is tolder brown.

Procedure to make white sauce

1) In a non stick pan, add butter.
2) Stir in flour at low heat.
3) Gradually add milk mixture, stiring continously to avoid formation of lumps.
4) Continue cooking until slightly thickened.
4) Stir in cheese.

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MASALA DAL

Ingredients

• 2 tbsp oil
• 1 medium onion finely chopped
• 1 tsp garlic
• 1 tsp ginger
• 1 green chilly finely chopped
• 1 tsp cumin powder
• 1 tsp garam masala
• 2 tsp kastoori methi
• 2 tbsp chana dal
• 2 tbsp moong dal
• 2 tbsp masoor dal
• 2 tbsp soya granules
• 1 tsp mango powder
• 2 tsp lemon juice
• 150 gm paneer

Procedure

1) Heat oil and saute the onions till light brown.
2) Stir in garlic, ginger, green chillies and dry spices.
3) Add all dals, soya granules and water.
4) Let it boil, simmer until dals are tender.
5) Let it cool.
6) Place dal mixture and all balance ingredients in a blender and blend until smooth paste is formed.
7) Serve chilled with raw vegetable as a dip or with tandoori rotis.