FOR BABY’S BRAIN
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...