3 Healthy recipes for essential nutrition
Add these to your diet to ensure you’re getting essential omega 3s and omega 6s.

Three fabulous recipes to help make up your essential nutrients needed while pregnant:

Yoghurt-soaked oats with fresh fruit, seeds and honey

Serves 4

1 cup raw oats
1 cup low-fat Bulgarian yoghurt
1 cup apple juice
freshly cut fruit: any mix of strawberries, bananas, pawpaw, apple, etc
4 T mixed pumpkin, linseed and sesame seeds (look out for ready mixed jars in supermarkets or health stores)
4 T honey
dried cranberries


  • Stir the oats, yoghurt and apple juice together and refrigerate, covered overnight.
  • Toast the seeds in a pan, add the honey, and stir until it becomes runny and bubbles.
  • Spoon some oats into a bowl and top with the fresh fruit.
  • Drizzle on the warm seeded honey and sprinkle with dried cranberries.

A batch of oats can be made and stored in the fridge for up to a week. To soften the honey mixture, heat it in the microwave for a few seconds or over a bowl of hot water.

Grilled salmon with citrus, walnut and sweet potato

Serves 2

500 g sweet potato chunks
1-2 T olive oil
salt and milled pepper
1 orange
1 T chopped walnuts
1 T chopped coriander
1 tiny clove garlic, crushed
2 salmon or salmon-trout fillets, about 180 g each
baby spinach, cress and rocket leaves


  • Tip the sweet potato onto a baking tray and toss with the olive oil and some seasoning. Roast at 200ºC for 30 minutes or until tender and browned on the edges.
  • Finely grate ½ tsp zest from the orange. Combine with the walnuts, coriander and garlic. Season to taste.
  • Season the salmon and place skin-side down in a non-stick pan over a low to medium heat. When the skin has crisped (about 5 minutes), flip and cook the other side for a minute or two until cooked through, but still moist.
  • To serve, pile greens onto plates and top with the potatoes and salmon. Squeeze on some orange juice and sprinkle with the walnut mixture.

Spring vegetable steam-fry with tofu, ginger and ponzu sauce

Serves 3-4

297 g firm tofu
olive oil
1-2 t crushed garlic
1 T crushed ginger
½-1 t crushed chilli
1 punnet salad onions, halved lengthways
1-2 baby cabbages, thinly sliced
140 g sugar snap peas
135 g asparagus tips
130 g baby corn
3 T ponzu sauce
sprouts (optional)

For serving
Steamed brown and wild rice with lentils (try ready mixed from supermarkets)


  • Drain the tofu and pat dry with paper towel. Cut into cubes. Tip some cornflour into a wide bowl, then add a third of the tofu, turning it to coat.
  • Heat 1-2 T olive oil in a non-stick pan. Gently fry the coated tofu until golden. Remove to a plate and sprinkle with a little salt.
  • Repeat with the remaining tofu.
  • For the steam-fry, heat 1-2 T olive oil in a wok. Stir in the garlic, ginger, chilli and spring onion. Add the remaining vegetables. Stir-fry for a minute, then add 3 T water.
  • Lower the heat, cover and steam for 5-10 minutes or until the vegetables are tender-crisp.
  • Stir in the ponzu sauce and tip into a serving bowl.
  • Top with tufts of sprouts if using and serve with the rice and lentils.

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