Recipes

FOR BABY’S BRAIN

Your Pregnancy - - Contents - RECIPES AND STYLING: ZISKA BAUMGARTEN PHOTOGRAPHS: ADELE FER­REIRA

½ cup may­on­naise

2 an­chovy fil­lets

2 ta­ble­spoons capers, drained & chopped ½ lemon, zest and juice

1 cel­ery stalk, sliced

1 tin tuna

1 avo­cado, halved and pip re­moved

salt & pep­per to taste chopped chives to serve

1. In a medium-sized bowl, crush the an­chovy fil­lets into the may­on­naise. Stir in the capers, lemon zest and 1 ta­ble­spoon of lemon juice. Add the cel­ery and tuna and stir through. 2. Place an avo­cado half each on two plates, sea­son with salt & pep­per and driz­zle the rest of the lemon juice over. Spoon tuna salad into each avo­cado and gar­nish with chopped chives.

Your baby’s brain starts form­ing just three weeks af­ter con­cep­tion and the food you eat plays a vi­tal role in its devel­op­ment. These recipes help you make sure you get the best nu­tri­tion at ev­ery stage of your preg­nancy and your baby’s brain devel­op­ment

CHICKEN LIVER SALAD 2 ta­ble­spoons olive oil

1 onion, sliced

1 red bell pep­per, sliced

1 tub (250g) chicken liv­ers, washed and pat­ted dry

3 ta­ble­spoons Worces­ter­shire sauce

3 ta­ble­spoons tomato sauce

3 ta­ble­spoons chut­ney

1 ta­ble­spoon Mar­mite

3 cups salad leaves, washed and torn into pieces (in­clude baby spinach for ex­tra iron)

1 small bunch slim green beans, steamed

1 bunch ten­der­stem broc­coli, steamed

salt and freshly ground pep­per to taste

1. Heat olive oil in a non-stick pan and fry the onion and red pep­per un­til soft. Add the liv­ers and cook for about a minute on each side. 2. Add the Worces­ter­shire sauce, tomato sauce, chut­ney and Mar­mite to the pan and cook for about 5 min­utes. Re­move the pan from the heat, cover with a tea towel and let cool. 3. Ar­range the salad leaves, broc­coli and green beans on a plat­ter, top with chicken liv­ers, check sea­son­ing (the Mar­mite is quite salty so you may not need to add any salt) and serve.

BEEF & OR­ANGE STIR-FRY BOWL Stir-fry sauce:

¼ cup soy sauce

1 or­ange, juice & zest

2 tea­spoons fish sauce

2 tea­spoons honey

1 thumb-sized piece ginger, peeled & grated

1 gar­lic clove, crushed

1 tea­spoon chili paste or sriracha sauce (op­tional) Stir-fry:

1 sirloin steak, cut into thin strips

1 ta­ble­spoon Maizena (corn flour)

2 ta­ble­spoons co­conut oil (or use olive oil)

1 onion, sliced

1 cup broc­coli flo­rets

2 cups baby spinach

1 cup rice noo­dles or cooked brown rice salt & black pep­per to taste

1 ta­ble­spoon sesame seeds

1. Mix to­gether all the stir-fry sauce in­gre­di­ents and mari­nade steak strips for at least half an hour or up to 2 hours. (Keep in fridge while mar­i­nat­ing.) Re­move meat from mari­nade and pat dry with pa­per towel. Stir corn flour into left-over mari­nade and set aside. 2. Heat 1 ta­ble­spoon oil in a large fry­ing pan or wok over medium-high heat. Fry the onion un­til it starts to brown. Re­move from pan and add to stir-fry sauce. Turn the heat to high and fry the meat strips about 2 min­utes to brown on both sides. Re­move from pan and add to stir-fry sauce. 3. Re­turn the pan to heat, add rest of oil and fry the broc­coli and spinach for 2-3 min­utes, then stir the beef and onion mix­ture and stir-fry sauce in and cook for a minute or two un­til the sauce boils and thick­ens. 4. Sea­son with a lit­tle salt (if needed) and freshly ground pep­per, sprin­kle with sesame seeds and serve over noo­dles or rice.

GREEN OMELETTE 3 eggs, sep­a­rated pinch of sea salt

1½ ta­ble­spoons but­ter

½ cup sharp ched­dar, grated

¼ cup fresh herbs, chopped (we used pars­ley, chives, basil & thyme)

1 tea­spoon basil pesto (op­tional)

1. Pre­heat oven grill and po­si­tion rack in cen­tre of oven. Whisk the egg whites in a large bowl us­ing an elec­tric beater or bal­loon whisk un­til soft peaks form. 2. In a small bowl, whisk the egg yolks, salt and ¼ of the beaten egg whites. Fold the rest of the egg whites into the yolk mix­ture then stir in half the chopped herbs. 3. Melt the but­ter in an oven­proof non­stick pan. Scrape the omelette mix­ture into the pan and gen­tly shake to even out the mix­ture. Cook for a minute or two, then sprin­kle the cheese on top and place the pan in the oven. Grill for about 3 min­utes un­til puffy and the cheese has melted. Re­move from oven, sprin­kle more herbs on and serve with a dol­lop of pesto.

Sec­ond trimester: Iron WHY YOU NEED IRON: Iron is cru­cial, af­fect­ing the pro­duc­tion of brain chem­i­cals and the for­ma­tion of your baby’s neu­ro­trans­mit­ters.

Pre-con­cep­tion: Fo­late WHY YOU NEED FO­LATE: Spinach, Mar­mite and chicken liv­ers are packed with fo­late. This B vi­ta­min helps pre­vent spina bi­fida and is im­por­tant for healthy cell divi­sion. New re­search also links tak­ing folic acid (the syn­thetic form...

First trimester: Es­sen­tial fatty acids WHY YOU NEED ES­SEN­TIAL FATTY ACIDS: Oily fish such as an­chovies, tuna, salmon, snoek, sar­dines and pilchards are a rich source of do­cosa­hex­aenoic acid (DHA), which is im­por­tant for help­ing the brain and cen­tral...

Third trimester: Cho­line WHY YOU NEED CHO­LINE: Eggs are a great source of pro­tein and iron, which are both vi­tal for brain devel­op­ment. They gain su­per­food status for their high lev­els of cho­line, which is es­sen­tial in de­vel­op­ing me­mory and a life-long...

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