If you are vegetarian or vegan, you need a very well thought out nutritional plan to provide you with the calories and nutrients you need to take care of yourself and your baby.
With a little prudence, a vegetarian diet can provide all the nutrients you need for a healthy pregnancy. According to the German Society for Nutrition (DGE), however, a vegan diet is not recommended for pregnant women. The DGE says: In a purely plant-based diet is an adequate supply of some nutrients is not possible or only with difficulty.
During pregnancy, your body needs slightly more
proteins, which is not a problem with a healthy, balanced vegetarian diet. Egg whites are found in dairy products, eggs, legumes and whole grain cereals. But you have to pay more attention to two other nutrients as a pregnant vegetarian: iron and calcium. Good sources of iron are: vegetables with dark green leaves, herbs, whole grains, iron fortified breakfast cereals, whole grain cereals such as millet, potatoes, raisins, sesame and legumes. The herbal iron can not be absorbed by the body so well. Vitamin C-rich, like paprika or orange juice, helps your body absorb the iron in your food. Calcium is also present in milk and dairy products, green vegetables, almonds, oatmeal and in calcium-rich mineral waters (> 150 mg / l calcium).
Be inspired by our delicious vegetarian recipes!
Spanish Omelette with Peppadew FruitMany women are worried about eating eggs during pregnancy. As long as the eggs are well-fried, this is absolutely safe. This omelette is finally baked under the grill, it is then certainly durchgegart.
Peppadew has not been around for a long time in Germany. If you do not get one, you can take as alternative peppers or tomatoes (with herbs).
1 medium potato, peeled and diced
1 tablespoon of olive oil
1 small red onion, halved and cut into fine rings
1 small red pepper, in strips sliced
4 spicy Peppadew fruits, cut into strips
4 large eggs
50 grams of grated ripe cheddar
Steam the potato cubes until they are almost cooked and pour them. Heat the oil in a large non-stick pan and simmer the onions over low heat for about 5 to 10 minutes until golden brown and tender.
Add the peppers and peppadew fruits and fry them for a few minutes, stirring constantly. Add the potatoes and mix with the vegetables.
In the meantime, whisk the eggs with some black pepper and two tablespoons of water. Pour the eggs over the vegetables and cook them over low heat without stirring. If you close the pan with a lid, it is a little faster.
When the eggs have stabilized (after about 5 to 10 minutes), sprinkle the cheese over it and place the pan under the preheated grill or in the oven until the cheese bubbles and turns golden brown.
Cut the omelette into two pieces and serve with a green salad.
Spinach and feta in filo pastrySpinach contains a lot of vitamin A and iron. This Greek-inspired dish contains feta, which is naturally salty. Therefore, you do not need any extra salt, just some freshly grated nutmeg and black pepper. You can freeze the pie - baked in the oven, it is crispy again.
Make 6 to 8 servings
1 large onion, finely diced
1 kg fresh or frozen spinach
225 grams of feta, diced
300 grams of filo pastry / Yufkateig (available in Greek or Turkish or well stocked supermarket)
some olive oil
Preheat the oven to 190 ° C.
Wash the spinach and simmer or cook until it is cooked. Press out the leaves and chop them roughly. Mix the spinach with the feta and the onions. Whisk the eggs and stir under the mixture. Season with black pepper and nutmeg.
Sprinkle some dough sheets thinly (if available with a nebulizer) with olive oil. Spread four or five of them in a 25-cm pie-shaped cake pan (or cake pan with a slanted rim) so that they hang over the edge.
Add the spinach and cheese stuffing. Flip the overhanging pastry sheets towards the center and place the remaining leaves (also drizzled with oil) on top.
Bake the pie in the oven for 35 to 40 minutes until golden brown and crispy. Allow to cool for a few minutes before serving.
Root Vegetable CrumbleFor this recipe you can use your favorite root vegetables. Carrots and sweet potatoes contain a lot of vitamin A, and you can also take either parsnips, turnips or turnip - or all three. Pumpkin seeds contain zinc and selenium, but you can also use other seeds.
For four persons
For vegetable filling:
2 medium carrots
1 small sweet potato
2 small or 1 large parsnip
2 small stick or turnips
2 medium potatoes
1 tablespoon tomato paste
1 tablespoon ground coriander
For the crumble topping:
3 slices of wholemeal bread
50 grams of roughly chopped walnuts
50 grams of pumpkin seeds
1 tablespoon chopped fresh or 1 teaspoon dried thyme
Preheat the oven to 180 ° C.
Peel or brush and wash the vegetables and cut into 1 to 2 cm pieces. Fill the vegetable cubes into a large ovenproof dish. Stir in 600 ml vegetable stock and add the tomato paste and coriander. Pour the broth over the diced vegetables until well covered.
Put the mold in the oven for 45 minutes. Make a tasting. If the vegetables are just al dente, pour 2 to 3 tablespoons of the liquid.
Mince the bread in the blender or crusher to make fine crumbs. Mix the bread crumbs with the seeds, thyme and nuts and spread the mixture over the vegetables. Return the dish to the oven for another 15 to 20 minutes until the crumb mixture is crisp and golden brown. Serve the crumble immediately with a green salad or beans.
You can modify the recipe by omitting the nuts and seeds and instead sprinkle the crumble with 100 grams of grated cheese.
Spaghetti with Butternut Squash and Pine NutsHere's a very simple recipe for a delicious vegetarian dinner. Pine nuts are an excellent source of vitamin E and the pumpkin contains a lot of vitamin A. The pumpkin can be prepared with very little effort by halving it, scratching out the seeds and cooking it in the oven or in the microwave. So he does not need to be peeled!
For three persons
1 medium-sized butternut squash, washed, halved and without seeds
40 grams of rocket
75 to 100 grams of whole wheat spaghetti per person
75 grams of pine nuts
1 garlic clove, crushed
2 tablespoons extra virgin olive oil
Grated parmesan cheese to serve
Cook the pumpkin in a preheated oven at 200 degrees or 10 minutes at 800 watts in about 20 minutes the microwave until the pulp is soft.
In the meantime, cook the spaghetti according to the packing instructions. Mix the rocket, garlic and olive oil in a bowl.
Lightly roast the pine nuts until golden brown. When the pumpkin is cooked, scrape the pulp out of the shell and mix it with the rocket.
Pour the spaghetti, mix with the pumpkin mixture, sprinkle the pine nuts over it and immediately serve the dish with grated Parmesan cheese.
Variation: for non-vegetarians, sprinkle over some diced and roasted bacon.
Eggplant Dip (Melitsanosalata)If you like to snack while snacking, try this healthy Greek version with eggplant. Carrot and celery sticks can be stored in the refrigerator, airtight, for a day or two. Sprinkle them in advance, then you have a vitamin-rich alternative to crisps and snacks ready.
Make 6 Appetizer Portions
2 large eggplants
2 tablespoons olive oil
1 clove of garlic
1 tablespoon red or white wine vinegar
2 tablespoons Greek yoghurt
Preheat the oven to 200 ° C.
Halve the aubergines, brush the halves with a little water and bake for about 20 to 30 minutes until soft.
Let the eggplant cool. Peel them, cut the pulp small and mix it with the olive oil, the garlic and the vinegar. Stir in the yoghurt underneath and taste the dip with black pepper.
Serve chilled with raw carrots, celery and paprika sticks.