20 Folate-Rich Recipes for Pregnant Women in the First Trimester
Here are balanced and nutritious recipes ideal for pregnant women in the first trimester. They are designed to ensure a diet rich in essential nutrients such as folic acid, iron, calcium, and proteins, all crucial during this phase.
1. Spinach and White Cheese Omelet
Ingredients:
– 2 eggs
– 1/2 cup fresh spinach
– 2 tablespoons chopped white cheese
– Olive oil, salt, and pepper to taste
Preparation Method:
1. Beat the eggs, add the spinach and cheese.
2. Heat a frying pan with olive oil and pour in the mixture.
3. Cook until golden on both sides and serve hot.
———————————————————————————————
2. Chickpea Salad with Vegetables
Ingredients:
– 1 cup cooked chickpeas
– 1 grated carrot
– 1 sliced cucumber
– Juice of 1 lemon
– Olive oil, salt, and pepper to taste
Preparation Method:
1. Mix the chickpeas with the vegetables.
2. Drizzle with olive oil and lemon juice, seasoning to taste.
3. Serve as a side dish or main course.
———————————————————————————————
3. Brown Rice with Lentils and Roasted Vegetables
Ingredients:
– 1 cup brown rice
– 1/2 cup cooked lentils
– 1 cubed carrot
– 1 sliced zucchini
– Olive oil, salt, and herbs to taste
Preparation Method:
1. Cook the brown rice and set aside.
2. Roast the vegetables with olive oil and herbs until golden.
3. Mix the lentils, rice, and vegetables, serving hot.
———————————————————————————————
4. Chicken Breast with Sweet Potato Purée
Ingredients:
– 1 grilled chicken breast fillet
– 1 boiled and mashed sweet potato
– 1 teaspoon butter
– Salt and herbs to taste
Preparation Method:
1. Grill the chicken fillet and season with herbs.
2. Make the purée by mixing the sweet potato with butter and seasoning.
3. Serve the chicken with the purée as a side.
———————————————————————————————
5. Vegetable Soup with Quinoa
Ingredients:
– 1 cup chopped pumpkin
– 1 sliced carrot
– 1/2 cup quinoa
– 1 liter of water
– Salt and spices to taste
Preparation Method:
1. Cook the vegetables in water until tender.
2. Add the quinoa and let it cook for another 15 minutes.
3. Season and serve hot.
———————————————————————————————
6. Strawberry Oat Smoothie
Ingredients:
– 1/2 cup frozen strawberries
– 1 tablespoon oats
– 1 cup skim or plant-based milk
– 1 teaspoon honey
Preparation Method:
1. Blend all ingredients in a blender until creamy.
2. Serve chilled.
———————————————————————————————
7. Whole Wheat Vegetable Pie
Ingredients:
– 1 cup whole wheat flour
– 2 eggs
– 1 cup skim milk
– 1 grated carrot
– 1 grated zucchini
– Salt and herbs to taste
Preparation Method:
1. Mix the ingredients until a dough forms.
2. Pour into a greased pan and bake for 30 minutes at 180°C.
3. Serve hot or cold.
———————————————————————————————
8. Natural Yogurt with Granola and Fruits
Ingredients:
– 1 container of natural yogurt
– 2 tablespoons granola
– 1 sliced banana
– Honey to taste
Preparation Method:
1. Place the yogurt in a bowl.
2. Add granola and fruits on top.
3. Drizzle with honey if desired.
———————————————————————————————
9. Whole Wheat Pasta with Homemade Tomato Sauce
Ingredients:
– 100g whole wheat pasta
– 4 ripe tomatoes
– 1 clove garlic
– Olive oil, salt, and fresh basil
Preparation Method:
1. Cook the pasta according to package instructions.
2. Sauté the garlic in olive oil, add the chopped tomatoes, and cook until it forms a sauce.
3. Serve the pasta with the sauce and garnish with basil.
———————————————————————————————
10. Grilled Fish Fillet with Green Salad
Ingredients:
– 1 tilapia fillet or other lean fish
– Lettuce and arugula leaves
– 1 tablespoon olive oil
– Juice of 1 lemon
– Salt and pepper to taste
Preparation Method:
1. Grill the fish in a frying pan with olive oil.
2. Mix the greens, season with olive oil and lemon.
3. Serve the fish with the salad.
———————————————————————————————
11. Tapioca with Ricotta and Spinach Filling
Ingredients:
– 1/2 cup tapioca flour
– 1/2 cup sautĂ©ed spinach
– 2 tablespoons ricotta
Preparation Method:
1. Heat the frying pan and prepare the tapioca.
2. Fill with spinach and ricotta.
3. Fold in half and serve hot.
———————————————————————————————
12. Chicken Wrap with Avocado
Ingredients:
– 1 whole wheat tortilla
– 1 grilled chicken breast fillet
– 1/2 sliced avocado
– Lettuce and tomato
Preparation Method:
1. Grill the chicken and cut into strips.
2. Fill the tortilla with chicken, avocado, lettuce, and tomato.
3. Roll up and serve.
———————————————————————————————
13. Moroccan Couscous with Dried Fruits and Nuts
Ingredients:
– 1 cup Moroccan couscous
– 1 tablespoon raisins
– 1 tablespoon chopped nuts
– Olive oil and salt to taste
Preparation Method:
1. Soak the couscous according to package instructions.
2. Mix in the raisins and nuts, seasoning with olive oil and salt.
3. Serve hot or cold.
———————————————————————————————
14. Tuna Salad with Potatoes and Eggs
Ingredients:
– 1 boiled and sliced potato
– 1 can of tuna in water
– 2 boiled eggs
– Olive oil and herbs to taste
Preparation Method:
1. Mix the potato, tuna, and eggs.
2. Season with olive oil and herbs and serve.
———————————————————————————————
15. Banana Oat Pancake
Ingredients:
– 1 mashed banana
– 1 egg
– 2 tablespoons oats
Preparation Method:
1. Mix all ingredients until a batter forms.
2. Cook in a non-stick frying pan until golden.
3. Serve with honey or fruits.
———————————————————————————————
16. Zucchini Risotto with Parmesan Cheese
Ingredients:
– 1 cup Arborio rice
– 1 grated zucchini
– 1/2 cup grated Parmesan cheese
– Vegetable broth
Preparation Method:
1. Cook the rice with vegetable broth, stirring constantly.
2. Add the zucchini and cheese and continue cooking until the rice is tender.
3. Serve hot.
———————————————————————————————
17. Chia Pudding with Almond Milk
Ingredients:
– 3 tablespoons chia seeds
– 1 cup almond milk
– Fresh fruits for decoration
Preparation Method:
1. Mix chia seeds with almond milk and let it sit in the refrigerator for 4 hours.
2. Serve decorated with fresh fruits.
———————————————————————————————
18. Bean Soup with Vegetables
Ingredients:
– 1 cup cooked beans
– 1 sliced carrot
– 1 cubed potato
– Salt and spices to taste
Preparation Method:
1. Cook the vegetables with the beans until tender.
2. Season to taste and serve hot.
———————————————————————————————
19. Baked Sweet Potato with Shredded Chicken
Ingredients:
– 1 medium sweet potato
– 200g shredded chicken breast
– Olive oil, salt, and pepper to taste
Preparation Method:
1. Bake the sweet potato until tender.
2. Fill with seasoned shredded chicken.
3. Drizzle with olive oil and serve.
———————————————————————————————
20. Broccoli Quiche with Whole Wheat Crust
Ingredients:
– 1 cup whole wheat flour
– 2 eggs
– 1 cup milk
– 1 cup cooked broccoli
– Salt and spices to taste
Preparation Method:
1. Mix the flour, eggs, and milk until a dough forms.
2. Add the broccoli and season to taste.
3. Pour into a pan and bake at 180°C for 30 minutes.
———————————————————————————————
These recipes are nutritious and balanced to ensure that both the mother and baby receive the essential nutrients for healthy development in the first trimester.
