Can I Use Old Fashioned Oats In Apple Crisp The Foods You Need to Eat During Pregnancy!

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The Foods You Need to Eat During Pregnancy!

Need some real, practical suggestions for healthy breakfasts, snacks, meals and drinks to avoid excessive weight gain during pregnancy? Look no further – we’ve even provided you with a shopping list!


Pregnancy nutrition: LUNCH IDEAS

Fresh Fruit Smoothie: Blend any fresh fruit (with natural unsweetened live yogurt (soy, goat or cow) and a handful of mixed seeds (eg pumpkin, sunflower, sesame and flaxseed).

Tip: if you’re in a hurry, add fresh orange or apple juice to dilute your smoothie for easy drinking and put it in a glass and take it with you.

Boiled, scrambled or poached eggs with buttered oatcakes or rye toast. – Wholemeal rye toast spread with nut butter (almonds, cashews, hazelnuts or peanuts)

Mix a handful of oats into a bowl of live natural yoghurt and top with a few pieces of chopped fresh fruit and a handful of chopped nuts.

Spread some cream cheese on corn cakes or wheat-free bread/biscuits and top with wild or organic smoked salmon.

Porridge boiled in water with grated apple and a teaspoon of cinnamon. Tip: Soak oats in water for 10 minutes before cooking – this will bring out their creamy flavour, so there’s no need to use milk. Add some warm stewed apple and berries

An omelet (topping ideas: grated cheese and red onion, mixed fresh herbs, chopped tomatoes and peppers, garlic mushrooms and watercress, smoked salmon).

Baked beans on rye toast.

Pregnancy nutrition: DRINK IDEAS

Herbal tea instead of caffeinated tea. There are so many varieties now, experiment until you find one you like. Rooibosch (Red Bush) tea is closest to ‘normal’ tea and can be drunk with milk.

Caro, Barleycup and Dandelion coffee are all decaffeinated coffee alternatives. Teeccino is a delicious coffee substitute that you make in a cafetiere (comes in different flavors, e.g. mocha, vanilla nut, almond amaretto)

Instead of alcohol, mix fruit, elderflower or ginger with distilled water.

SEEDS are rich in protein, essential fats, vitamins and minerals – grinding them helps release their nutrients. Aim for a heaping tablespoon each day and add to cereal, yogurt, soups or salads.

Buy some fresh, unsalted seeds – pumpkin, sunflower, sesame and linseed (also called linseed – the golden variety is richer in essential fats than brown). Use a coffee grinder or a grinding attachment from a food processor to grind a mixture that is 50% flaxseed and 50% a combination of pumpkin, sunflower and sesame. Grind enough to fill a small glass jar (choose glass over plastic, as plastic can damage the essential fats in the seeds). Store your jar in the refrigerator. Ideally, store your unground seeds in a dark cupboard to protect them from light or oxygen damage (essential fats can be damaged easily).


An apple and a handful of pumpkin or sunflower seeds

A pear, peach or other seasonal fruit with 10 fresh almonds

Three oatcakes with nut butter (almond and hazelnut butter is a delicious alternative to peanut – buy in health food stores).

Mackerel, salmon or mushroom pâté on two ryvitas (be careful with pâté during pregnancy unless homemade and without fresh mayonnaise/egg).

Carrot and celery sticks with hummus.

Berries stirred in a small saucepan with natural yoghurt.

Pregnancy nutrition: QUICK AND EASY MEAL IDEAS

Roasted Vegetables with Pesto Roasted Chicken or Fish: Add a pesto-coated organic chicken breast or fish fillet (organic salmon or cod works well) to a baking sheet with partially roasted vegetables (eg new potatoes, cherry tomatoes, zucchini, onions, garlic red and yellow peppers) and cook for another 10-20 minutes. Season with salt and freshly ground pepper.

Chickpea and Apricot Stagne: For a basic tomato sauce (ie a tin of chopped tomatoes with an onion and garlic clove softened in olive oil), stir in half a finely chopped red chilli, a pinch of ground cumin, a handful of chopped dried apricots and three handfuls of chopped mixed vegetables (eg carrots, courgettes and baby corn). Add water if necessary to get a good sauce consistency, taste and simmer for 15 minutes. Add a can of chickpeas and cook for another 10 minutes, then stir in a handful of freshly chopped cilantro and serve with couscous, quinoa or brown rice.

Haddock poached in a parsley and lemon tofu sauce: Blend half a block of silken tofu with a clove of garlic, the juice of half a lemon, a little chopped parsley, salt and pepper. Add to a pan with two haddock fillets and simmer slowly to poach the fish (about 15 minutes, but keep an eye). Serve with steamed broccoli or green vegetables and brown rice.

Ideas for filling baked potato and sweet potato:

Hummus (homemade is ideal); Ratatouille or baked beans topped with grated cheddar; Cottage cheese with chives or spring onions, mixed with chopped red or yellow pepper, cucumber or prawns; Roasted vegetables and pesto; Canned or smoked salmon mixed with cottage cheese or crème fraîche; Cannelini or butter beans mashed with anchovy fillets and black olives, with lemon juice and black pepper; Steamed leeks, broccoli or cauliflower florets mixed with cheese sauce; Hard-boiled egg chopped and mixed with cottage cheese or crème fraîche and chopped parsley; Guacamole (again, make your own or buy from the deli section of your supermarket)

DELICIOUS SALADS (perfect for a light meal or packed lunch):

A simple salad of mixed leaves and chopped raw vegetables can become a nutritious and delicious meal in no time if you keep your fridge stocked with delicacies such as artichoke hearts, sun-dried tomatoes, olives, hard-boiled eggs, bell peppers, sweet baby peppers, anchovies, smoked fish and slices of lean white meat.

Smoked organic trout fillet (a delicious alternative to smoked salmon that is packed with Omega 3 Essential Fats) with flageolet beans or lightly steamed broad beans mixed with lemon juice and black pepper.

Hot smoked organic trout or salmon, or smoked organic mackerel, flaked through whole grains such as quinoa, brown rice, millet or couscous, with chopped raw vegetables. Season with lemon juice, balsamic vinegar, black pepper and chopped fresh herbs.

Tofu chunks (marinated in tamari or soy, ginger, garlic and sesame oil and brown rice syrup), fried for seven minutes or until golden and quite crispy. Toss through whole grains as above, or stir into buckwheat noodles with finely sliced ​​cucumber and seaweed (packages of dried varieties can be found in the oriental section of supermarkets). Sprinkle with sesame seeds and serve warm or chilled. – Mixed bean salad with bell pepper, cherry tomatoes, red onion, sweet baby pepper and chopped hard-boiled egg, with a tomato and basil dressing.

Chickpeas garnished with paprika, lemon juice, black pepper and a sprinkle of sea salt or Solo low sodium salt and parsley, with quinoa.

Warm potato salad with passata (sifted, chopped tomatoes – buy in your supermarket), with dressing made of olive oil, paprika, chilli and pressed garlic.

Taboulleh of couscous, bulgar wheat, millet or quinoa with chopped cherry tomatoes, spring onion, cucumber, parsley, mint, olive oil, lemon juice and spices.

Whole radishes, crumbled feta cheese, broad beans and alfalfa sprouts.

Blueberries and apricots on leafy greens such as lamb’s lettuce or spinach, with feta cheese crumbled over the top.


Raspberry sorbet: Blend frozen raspberries and bananas into a smooth puree.

Apricot pudding: Puree a handful of apricots (fresh or dried) with half a cup of low-fat curd or silken tofu lightened with two beaten egg whites.


Nairn’s oatcakes (wheat and sugar free) Terrance Stempel wheat free bread Boridinsky rye bread Pumpernickel style rye bread (eg thin slices dark bread) Sugar free peanut butter (I like the Whole Earth brand) Cashew, almond and hazelnut butters Fresh, unsalted seeds ( pumpkin, sunflower, sesame and golden flaxseed) Smart Eating or Columbus eggs (rich in Omega 3 essential fats) Fresh, unsalted nuts (eg almonds, pecans, hazelnuts, brazil nuts, cashews or mixed nuts) Frozen berries – watch out for blueberries , summer fruits, forest fruits and raspberries Organic oats – If you have them cold, look out for small oats rather than jumbo oats (you should also find them in a health food store) Rooibosch tea (Tick Tock is a good brand) Elderflower or ginger quinoa

It is important that you commit to eating BETTER QUALITY FOOD TODAY! Pregnancy is only 9 months long and your precious little one needs these nutrients for proper growth and development, not to mention you need them for strength and energy.

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