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Healthy and High Energy Third Trimester Recipes

by Adam Shaw

Professional Chef

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Things are getting real! As baby really starts growing you’ll be wanting to eat a lot of high-energy food. So lots of wholegrain carbs and lots of protein-rich food. Focus on lean meats and fish, whole-grain pasta and rice, and lots of superfoods. As your baby grows, your own stomach will get smaller so you may find you want to eat smaller portions 5-6 times a day instead of 3 regular meals. Do what your body needs to do! Here are four healthy and high-energy third trimester recipes to get you through until you cross the finish line! High-Energy Third Trimester Recipes Thai Chicken and Coconut Tray Bake  There’s no cooking in this third trimester… Read More

Things are getting real! As baby really starts growing you’ll be wanting to eat a lot of high-energy food. So lots of wholegrain carbs and lots of protein-rich food. Focus on lean meats and fish, whole-grain pasta and rice, and lots of superfoods. As your baby grows, your own stomach will get smaller so you may find you want to eat smaller portions 5-6 times a day instead of 3 regular meals. Do what your body needs to do! Here are four healthy and high-energy third trimester recipes to get you through until you cross the finish line!

High-Energy Third Trimester Recipes

Thai Chicken and Coconut Tray Bake 

Thai Chicken and Coconut Tray Bake 

There’s no cooking in this third trimester recipe! It’s literally just putting things in a dish then popping it in the oven. Any type of vegetable goes well here and it’s all brought together by the decadent coconut milk (also a great source of calcium). Serve over rice or noodles for extra carbs.

Ingredients

  • 4 chicken breasts
  • 2 zucchini
  • 1 onion
  • 1 red and green pepper
  • 1 can of coconut milk
  • 1 can of chopped tomatoes
  • Fresh cilantro, ground cilantro, turmeric, cumin, juice of one lime
  • Whole-grain rice

Method

  1. Mix the spices together with the lime juice and rub into the chicken breasts.
  2. Slice the onion, zucchini, and peppers and arrange in an oven tray.
  3. Pour the tomatoes and coconut milk over the vegetables and mix well. Arrange the chicken on top and cook in an oven at 350 degrees for 40 minutes.
  4. Cook some wholegrain rice according to packet instructions, remove the chicken, top with cilantro, and serve.

Why is this good for mom and baby?

Chicken Protein, vitamin B, zinc
Tomatoes Vitamin A, C, E, iron, fiber, protein
Onion Fiber, Vitamin B, C, D, K, zinc, iron, folate, magnesium, potassium
Zucchini Folate, potassium, magnesium, vitamin C
Peppers Vitamin A, C, E, K, folate, fiber, potassium
Wholegrain rice Vitamin B, magnesium, potassium, iron, fiber
Cilantro Vitamin C, K, calcium, fiber, iron, magnesium
Cumin Fiber, vitamin A, B, C, E, iron, zinc, potassium

Roasted Lemon Salmon on a Bed of Spiced Chickpeas and Vegetables

Roasted Lemon Salmon on a Bed of Spiced Chickpeas and Vegetables

Chickpeas are a real pregnancy superfood as they’re full of protein, iron, and fiber. As well as using them to make hummus, you can add them to so many different dishes to up the nutritional value. Here they’re lightly spiced and served with a chunky piece of omega-3 rich salmon.

Ingredients

  • 2 salmon fillets
  • 1 can chickpeas
  • 1 zucchini
  • 1 red pepper
  • 1 carrot
  • 1 shallot
  • Handful of spinach
  • Juice of one lemon
  • Splash of double cream
  • Cumin
  • Chives

Method

  1. Dice the shallot and cook on low heat. Add half a teaspoon of cumin to the onions. Dice the carrot, zucchini and pepper, and add to the pan in that order.
  2. Place the salmon skin side up in a baking tray. Season and squeeze a little lemon juice over then roast for 12 minutes at 180 degrees.
  3. Drain the chickpeas and add to the pan along with the spinach. Add a splash of double cream and the remaining lemon juice. Mix well.
  4. Spoon the veg into a bowl. Place the salmon on top and sprinkle over with diced chives.

Why is this good for mom and baby?

Salmon Protein, omega-3 fatty acids, vitamins B, D, potassium
Chickpeas Protein, fiber, iron, folate, vitamin B, zinc
Zucchini Folate, potassium, magnesium, vitamin C
Peppers Vitamin A, C, E, K, folate, fiber, potassium
Carrots Vitamin A, B,  C, potassium, fiber, calcium
Spinach Calcium, iron, Vitamin A, B, C, K, folate, magnesium
Shallot Fiber, Vitamin B, C, D, K, zinc, iron, folate, magnesium, potassium
Lemon Vitamin B, C, calcium, magnesium, folate
Cumin Fiber, vitamin A, B, C, E, iron, zinc, potassium

Cod Loin, Pea and Cannellini Puree, Gremolata, Bacon Crumb

Cod Loin, Pea and Cannellini Puree, Gremolata, Bacon Crumb

For this third trimester recipe, I’ve added some mashed cannellini beans to the peas for extra fiber, folate, and protein. Plus it makes the pea mash a bit creamier. This was another firm favorite recipe in our house.

Ingredients

  • 2 cups peas
  • 1 can cannellini beans
  • 2 cod loins
  • 2 slices of bacon
  • 1 slice of wholegrain bread
  • 1 lemon
  • 2 cloves garlic
  • Onion
  • Parsley
  • Milk, butter, olive oil

Method

  1. Drizzle the cod with a little lemon juice and roast for 12 minutes at 180 degrees.
  2. In a pan, cook the diced onion and garlic along with the peas, cannellini beans, a splash of milk and a knob of butter. Cook for 5 minutes then remove and blend into a puree.
  3. Place the bacon slices in the pan used for peas and cook then cut finely until you have a crumb.
  4. To make the gremolata whizz the wholegrain toast with a few sprigs of parsley, a little olive oil, and the zest of one lemon.
  5. Plate up. Spread the pea and bean puree on a plate. Top with the bacon, then fish and then gremolata.

Why is this good for mom and baby?

Cod Protein, omega-3 fatty acids, vitamins B, D, potassium
Bacon Protein, iron, Vitamin B, zinc
Pea Vitamins B, C, K, folate, protein, zinc, potassium, magnesium, iron
Cannellini beans Protein, iron, folate, vitamin B, K, zinc, calcium, potassium
Onion Fiber, Vitamin B, C, D, K, zinc, iron, folate, magnesium, potassium
Garlic Vitamin B, C, calcium, potassium, iron
Milk, butter Protein, calcium, magnesium, vitamin A, B, E, D, K
Wholegrain bread Vitamin B, magnesium, potassium, iron, fiber, zinc
Lemon Vitamin B, C, calcium, magnesium, folate

Mexican Sea Bass with Wholegrain Rice, Avocado, Fresh Mango, Sweetcorn and a Wholegrain Tortilla

Mexican Sea Bass with Wholegrain Rice, Avocado, Fresh Mango, Sweetcorn and a Wholegrain Tortilla

This third trimester recipe is another delicious combo of omega-3 fatty acid-rich fish, juicy fruit, and vitamin-rich avocado. I’ve served it in a wrap so you get all the flavors in one go but it works perfectly fine without one!

Ingredients

  • 2 seabass fillets
  • 1 avocado, sliced
  • 1 mango, sliced
  • 2 cups whole-grain rice
  • Two handfuls of sweetcorn
  • Cilantro
  • 1 lime
  • 2 whole-grain tortillas
  • Butter

Method

  1. Cook the rice as per packet instructions. Drain, add the sweetcorn, and set aside.
  2. Cook the seabass gently in a little butter and a squeeze of lime juice. It will only take 2-3 minutes per side max. Remove from the pan.
  3. Place the chopped mango and avocado on the base of a tortilla. Spoon the rice and sweetcorn over followed by the seabass and then top with cilantro and another squeeze of lime juice.

Why is this good for mom and baby?

Seabass Protein, omega-3 fatty acids, vitamins B, potassium, magnesium
Mango Fiber, folate, iron, vitamin A, B, C, E
Avocado Vitamin A, B, C, D, E, K, folate, potassium, omega-3 fatty acids, fiber, magnesium, calcium, iron
Wholegrain rice, tortilla Vitamin B, magnesium, potassium, iron, fiber, zinc
Cilantro Vitamin C, K, calcium, fiber, iron, magnesium
Lime Vitamin B, C, calcium, magnesium, folate
Sweetcorn Vitamin B, iron, fiber
Butter Calcium, vitamin A, E, K