Blackberries and raspberries are packed full of fibre and vitamin C, while oats are a source of B vitamins, and yoghurt provides protein and calcium. You could swap the berries for chopped apple, pear or any other fruit you prefer.
Blackberry and raspberry ginger yoghurt pots
Content highlights
Type of meal
Breakfast
Prep time
3 minutes
Cook time
15 minutes
Serves
4
Allergens
oats ◦ milk
This dish is
vegetarian ◦ low in fat and salt ◦ contains fibre, protein and vitamin C
Ingredients
- 300g raspberries and blackberries
- 2 tsp ground ginger
- 1 piece of fresh ginger, peeled and finely chopped
- 1 tsp rapeseed oil
- 100g oats
- 500g natural yoghurt
Method
- Put the berries in a wide, medium pan with the ground and fresh ginger and 2 teaspoons of water, and place over a low heat. Cook for about 10 minutes, stirring occasionally, until the berries are soft and mushy.
- Remove from the heat and leave to cool completely before serving.
- Meanwhile, using some kitchen paper, rub a medium non-stick frying pan with the oil and set it over a medium heat.
- Add the oats and cook for 4-5 minutes, tossing frequently, until just catching colour. Remove from the heat and leave to cool completely before serving.
- Divide the yoghurt, berries and oats among four bowls and serve.
This quick, simple breakfast can be frozen in individual pots to last you through the week.
Lorraine Pascale
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Nutritionist's tip
If your digestive system is sluggish as a result of pregnancy hormones, fibre can really help to keep things moving1.
Nutritional benefits
- Raspberries contain vitamin C which can protect your cells and helps to keep them healthy2.
- Blackberries provide folic acid which can help reduce the risk of neural tube defects such as spina bifida. The NHS recommends taking a folic acid supplement in addition to eating foods high in folic acid during pregnancy3.
- Oats provide fibre which can help prevent constipation caused by your hormonal changes4.
- Natural yoghurt provides calcium which is vital for making your baby’s bones and teeth5.
| Nutrition value | Amount | % Reference nutrient intake |
|---|---|---|
| Energy | 285kcal | 14% |
| Fat | 7.2g | 10% |
| Saturates | 2.9g | 15% |
| Sugars | 17g | 19% |
| Salt | 0.26g | 4% |
Nutritional claims are based on single-portion analysis.
- NHS. Your pregnancy and baby guide [Online] 2018 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/common-pregnancy-problems/#constipation [Accessed June 2018].
- NHS. Vitamins for children [Online] 2018 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/vitamins-minerals-supplements-pregnant/#vitamin-c-in-pregnancy[Accessed June 2018].
- NHS. Why do I need folic acid in pregnancy? [Online] 2018 Available at: https://www.nhs.uk/chq/Pages/913.aspx [Accessed June 2018]].
- NHS. Vitamins and minerals: Calcium [Online] 2018 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/vitamins-minerals-supplements-pregnant/#calcium-in-pregnancy [Accessed June 2018].
Last reviewed: 28th July 2020
Reviewed by Nutricia’s Medical and Scientific Affairs Team
