29 - 32 Weeks
Your baby is gaining weight fast so eat well to provide him with the
energy, fats, vitamins and minerals he needs. Food and drink can help
you if you find it difficult to get to sleep now. Eat carbohydrate-rich
foods, such as bread, pasta, rice and potatoes with your evening meal
or have breakfast cereal for supper to help induce sleep.
The recipes are taken from The Complete Pregnancy
cookbook by Fiona Wilcock published by Carroll & Brown Ltd.
Beef and spinach layer
Beef and spinach boost your stores of iron and folate. This dish is a
meal in itself, though you could serve it with some carrots or swede for
beta carotene, and crusty bread to mop up the delicious gravy.
Serves 3-4
Preparation time: 25 minutes
Cooking time: 2 hours
 A
good source of:
fibre, folate, iron, protein and vitamin C
500 g very lean minced beef
1 onion, peeled and chopped finely
1 tablespoon olive oil (optional)
1 teaspoon fennel seeds, crushed
2 teaspoons ground cumin
1/2 teaspoon ground cinnamon
300 ml beef stock
1 level tablespoon cornflour, mixed with 2 tablespoons cold water
250 g fresh spinach, washed
500 g potatoes, scrubbed and thinly sliced
15 g butter or sunflower margarine, melted
Preheat the oven to gas mark 6, 200°C.
Heat a large non-stick frying pan and dry fry the beef and onion for
around 10 minutes or until the beef is browned. Add the olive oil to prevent
sticking, if required. Add the fennel seeds, cumin and cinnamon to the
pan and cook 1-2 minutes.
Add the stock, cover, and cook for 10 minutes. Stir in the cornflour
and water mixture and stir while the juices thicken for about 1 minute.
Meanwhile, place the spinach in a large saucepan and cook lightly for
1-2 minutes just to reduce its bulk.
Drain thoroughly. Spoon half the mince mixture into a large casserole
dish, and place the spinach on top. Add a layer of potatoes, followed
by the remaining mince. Top with a layer of potatoes - overlap the slices
slightly.
Brush the potatoes with the melted butter or margarine. Cover the dish
with foil, place on a baking sheet and bake for about 11/2 hours, or until
the potatoes are tender.
Chicken casserole with prunes and pine nuts with
baked new potatoes and kale
Prunes are rich in iron as well as soluble fibre and potassium. Their
naturally sweet taste complements simple casseroled chicken, and the addition
of pine nuts adds flavour as well as crunch.
The sweetness often makes it appealing to children - the prunes and some
of the cooking liquid can be puréed to disguise them if necessary, and
don't forget that the alcohol from the wine will be boiled away.
Serves 4
Preparation time: 10 minutes
Cooking time: 45 minutes
Good source of:
fibre, protein and vitamins B3 and E
1 tablespoon olive or rapeseed oil
8 chicken thighs, skinned (but not boned)
1 onion, peeled and sliced lengthwise
200 g pitted prunes
50 g pine nuts
100 ml dry white wine
2 tablespoons chopped
fresh flat-leaf parsley
salt and black pepper, to taste
Heat the oil in a large frying pan. Add the chicken thighs, cover, and
cook for 5-10 minutes until brown.
Add the onion and cook over a low heat for about 10 minutes, stirring
occasionally. Add the prunes, pine nuts and wine to the pan, cover and
cook for 15 minutes. Add the parsley and cook for a further 5 minutes.
Season to taste, and serve with couscous, rice or a baked potato.
Try some delicious Mocktails - alcohol-free
cocktails for mums-to-be!
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