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Preconception Recipes recipes
Last Updated : Mar 14,2019
Planning a pregnancy is one of the most sensible things to do, and it has a big impact on the health of your baby. Pregnancy is a time for growth and additional demand for nutrients.
It is the biggest change in a woman's life. A mother's body should be healthy to nurture a new life. It is a big responsibility, and one should be ready to accept it as a challenge and also enjoy this period of change in your life.
A woman who has been well nourished before conception begins her pregnancy with reserves of several essential nutrients like Protein, Vitamins ( Vitamin A, Vitamin C & Vitamin E, Pregnancy Folic Acid), minerals ( Iron and Calcium), to meet the needs of the growing foetus. It is important to build up reserves of these nutrients before you actually conceive to have a safe and healthy pregnancy.
Here are a three things to keep in mind when you are planning to have a baby:
1. Maintain a weight that is appropriate for pregnancy as this is a better indicator of maternal health during your 9 months of gestation. Even if you are slightly overweight or underweight, there is no reason to panic as long a s you are at a weight level that you are comfortable with. Here is a formula to help you determine what weight is appropriate for your height. Height (cm) - 105=Ideal Body Weight (kg.) (105 is a standard figure derived for women from Broca’s index for ideal body weight.)
2. Do not smoke or drink alcohol or use any recreational drugs.’
3. Have a complete medical checkup, including blood analysis, which will indicate your iron, haemoglobin and folic acid status. These nutrients are vital during your pregnancy and are required in large quantities for the foetal growth and development. It is important that you build up their reserves before you actually conceive.
Iron is essential for foetal blood formation, Calcium is necessary for the building of healthy bones and teeth and Folic acid is vital for the development of the fetal neural tubes during the first trimester. So eat foods that are rich in folic acid much before you conceive and throughout your pregnancy as it is one of the most needed vitamins required by your body during this time. Keeping these requirements in mind, we have included recipes like Hariyali Dal and Soya Upma to nourish you as they are excellent sources of all these nutrients.
Preconception Recipes Rich in Calcium, Iron, Folic Acid and Fibre
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Bajra Khichdi ( Protein and Iron Rich Recipe) by Tarla Dalal
This is a traditional Rajasthani recipe that we discovered is an excellent source of protein, iron, folic acid and fibre. Its creamy consistency and mild flavours make it a good recipe to have especially in the preconception period and first trimester. But I’m sure you will enjoy it all through your ....
Dal and Vegetable Idli ( Pregnancy Recipe) by Tarla Dalal
These nutritious idlis are slightly heavier than the regular idlis as the batter is not fermented. They are very nutritive because of the combination of 3 dals and vegetables like methi, green peas and carrots. These are great for an early pregnancy boost and being an excellent source of iron, fibre ....
04 Apr 19
Lettuce and Bean Salad by Tarla Dalal
This iron-rich Lettuce and Bean Salad features crisp lettuce and juicy cucumber combined with mealy kidney beans and sumptuous chick peas, perked up with mint and coriander leaves, spring onion whites, etc. Lemon juice boosts the vitamin C content, which in turn ensures maximum absorption of iron. S ....
Bajra Khakhras by Tarla Dalal
During your first trimester, it is better to have dry carbohydrates for your breakfast to ease morning sickness. If you are fed up of regular biscuits and breads, try these crunchy khakhras instead. Make these in large batches so that you can have them in the mornings whenever you have the urge to ....
Broccoli and Baby Corn Stir Fry by Tarla Dalal
Tired of dal-chawal? Then this is just the thing you need. A simple stir fry with oriental origins that is rich in fibre, folic acid, protein and above all taste. Toss in some noodles if you want to make a bigger meal of this dish.
26 Mar 19
Rajma and Urad Dal by Tarla Dalal
A pan of mixed pulses, seasoned with spices and lots of garlic, cooked in just two teaspoons of oil. Apart from delighting you with its lip-smacking flavour and aroma, Rajma and Urad Dal also boosts your iron, fibre and vitamin C levels. To make a sumptuous meal, serve this dal hot and fresh with a ....
Ridge Gourd and Amaranth Shaag Bhaja by Tarla Dalal
This Bengali-style subzi features a unique combination of veggies, simply but tastily flavoured with everyday ingredients. Iron-rich chawli leaves come together with ridge gourd, which gives not just more nutrition but also a good texture and volume to the subzi. The duo is aptly flavoured with a te ....
Lettuce and Cauliflower Soup by Tarla Dalal
Lettuce is an unexplored treasure! Not many know that it is a very good source of iron. Here is a creamy soup of lettuce thickened using finely chopped cauliflower, which not only imparts a creamy texture but also balances the flavour of lettuce well. The use of cauliflower also does away with the u ....
Stuffed Moong Dal Chilas ( Know Your Dals and Pulses ) by Tarla Dalal
Set your imagination free and experiment with these interesting chilkewali moong dal chilas. You can change the stuffing to suit your taste – perhaps you’ll fall in love with a filling of stir-fried vegetables with soya sauce!
Beans and Amaranth Leaves Dal by Tarla Dalal
An iron-rich trio of amaranth leaves, rajma and kabuli chana come together in this lip-smacking dal! Made of everyday ingredients, this delicious Beans and Amaranth Leaves Dal is also easy to prepare. Now, you can enjoy culinary pleasure hand in hand with good health and a sharp brain, because apart ....
Buckwheat Dhokla, Faraal Buckwheat Dhokla by Tarla Dalal
The Buckwheat Dhokla combines taste and nutrition in an easy-to-cook form. A batter of buckwheat is perked up with curds, ginger and green chillies to make soft and tasty dhoklas.
Though the buckwheat needs to be soaked for two hours, the batter does not require any fermentation afterwards, so y ....
Buckwheat Dhokla, Kutto na Dhokla by Tarla Dalal
Lots of nutrition comes to you in the form of this stomach-friendly dhokla. The batter is easy to make – just measure the buckwheat, mix it with curds and let the batter soak for 2 hours.
The non-fermented batter also makes this Buckwheat Dhokla a good option for those suffering from acidity. Ju ....
Buckwheat Dhoklas by Tarla Dalal
don't always have to be fat traps! With a bit of tact, you can make healthy
versions of most of your all-time favourites. So, you get the best of both worlds – great taste and good health.
Here is a ....
09 Feb 19
Broccoli Soup ( Pregnancy Recipe) by Tarla Dalal
The Broccoli Broth is a really quick soup to make, and one which does not require you to hunt for umpteen ingredients. Despite the minimal amount of ingredients, it has a fantastic flavour mainly due to the teamwork of broccoli with onions, and a soothing texture due to the addition of milk. Broccol ....
Sprouts, Spring Onion and Tomato Salad by Tarla Dalal
Quick, easy and tasty too – what a combination! The best part is that this Sprouts, Spring Onion and Tomato Salad has as much nutritional appeal too, making it a must-have in the preconception period and first trimester. Tangy and crunchy, it is an excellent source of folic acid, iron and protein. T ....
04 Jan 19
Sprouted Masala Matki by Tarla Dalal
Sprouted masala matki is an ideal snack during post pregnancy days, as it helps to make up for the iron lost in blood during childbirth. Sprouted matki is a great source of iron, and the addition of vitamin c rich veggies like tomatoes and capsicum ensures that the iron is absorbed to the hilt to be ....
10 Oct 14
Whole Wheat Spaghetti in Spinach Sauce by Tarla Dalal
A smart combination of the right ingredients is essential to ensure the maximum uptake of iron from a recipe. In this wholesome Whole Wheat Spaghetti in Spinach Sauce, we have done away with cheese because calcium hinders the absorption of iron. Iron-rich red pumpkin is used in the place of milk to ....
Moong Dal Sultani by Tarla Dalal
Even commonly consumed dals rock when combined intelligently with the right ingredients! Garlic and tomatoes add tang and taste to this versatile dal, which goes well with rice as well as with phulkas. Folic acid content of moong dal is an added benefit to this dal.
16 Jul 12
Panchmel Dal by Tarla Dalal
Here, a wholesome combo of five dals is flavoured with a special masala water and whole spices as well! Not only the flavours of the spices, but the flavours of the assorted dals are also discernable in this delightful dish. Dissolving the spice powders in water before sautéing them ensures that the ....
Apple Magic, Lemony Apple Juice by Tarla Dalal
“An apple a day keeps the doctor away”, says the proverb and it's almost true. A dash of lime cuts through the sweetness perfectly and zips up the flavour of this Lemony Apple Juice.
Apples are a storehouse of fibre which helps to keep your digestive tract healthy. Apples contain an enzyme ca ....
Beet Treat, Carrot Beet and Apple Juice by Tarla Dalal
Kick start your day with this energy boosting treat. Rich in flavour and nutrients, it satisfies aesthetic as well as nutritional demands.
The Beet Treat is high in carbohydrates as it contains beetroot, which is the richest source of natural sugars. Apples give this juice good body thus making ....
Broccoli, Carrot and Paneer Subzi by Tarla Dalal
An unusual combination of veggies makes this simple vegetable stir-fry seem quite exotic! Broccoli, carrot and paneer are a pretty sight to behold, with their contrasting colours, and quite exciting to munch on because of the varied textures they bring to the table.
Broccoli is a very good sou ....
Cabbage Rice ( Pregnancy Recipe) by Tarla Dalal
Cabbage rice, this dish is one that i make when i have no inclination to cook and have some left-over rice. It is really quick to make and tastes good. And since it has no sharp flavours, it will agree with you through your first trimester if you have to deal with morning sickness. The dish provides ....
Cucumber Curd Rice ( Pregnancy Recipe) by Tarla Dalal
This is a slightly modified version of the south indian "dahi bhaat". Rich in protein and calcium, this rice dish is just perfect for a cooling summer lunch. The cucumber, carrots and coriander provide fibre and vitamin a. I have used mild flavours, so that it will agree with you even you even durin ....
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