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      Prep time: 10 minutes - Serves: 22 x 45g servings

      Apricot, mixed seed & vanilla muesli

      The nuts and seeds in this breakfast provide healthy polyunsaturated fatty acids and a great range of vitamins and minerals. It’s a simple recipe; all you have to do is mix.

      This dish is: Dairy free • vegan • vegetarian • low in saturated fat, sugar and salt • source of fibre, protein, vitamin E, biotin, phosphorus and copper • high in manganese.

      Each portion contains:

      Nutrition value Amount % Reference nutrient intake
      Energy 214kcal 11%
      Fat 12g
      Saturates 1.3g
      Sugars 4.5g 5%
      Salt 0.18g

      Nutritionist's tip

      Unless allergic, expectant mums can include nuts in their pregnancy diet. There is a possibility that consuming nuts in pregnancy may decrease the likelihood of your baby developing allergies as a child1.


      • 400g porridge oats
      • 75g dried apricots, roughly chopped
      • 75g dates, roughly chopped
      • 150g whole almonds
      • 175g mixed seeds (like pumpkin, sunflower, linseeds, poppy and sesame seeds)
      • 50g toasted flaked almonds
      • Seeds from 1 vanilla pod

      To serve

      • 135ml unsweetened fortified almond

      Recipe contains the following allergens: Recipe contains the following allergens: oats, tree nuts (almonds), sesame seeds, gluten and sulphites. All nutritional claims based on analysis of one portion.

      Nutritional benefits

      * Oats: Provides fibre to help prevent constipation caused by your hormonal changes2

      * Apricots: Contain iron which can help ensure your baby recieves the necessary oxygen and nutrients in pregnancy3

      * Almonds: Provides 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 pregnancy4


      1. Mix all of the ingredients together in a large bowl until evenly combined.
      2. Pour into an airtight container.
      3. Serve with almond milk.

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      1. Maslova, Ekaterina et al. Peanut and tree nut consumption during pregnancy and allergic disease in children—should mothers decrease their intake? Longitudinal evidence from the Danish National Birth Cohort. J Allergy Clin Immunol. 2012; 130(3),724 - 732.
      2. NHS. Your pregnancy and baby guide [Online] 2018 Available at: [Accessed June 2018].
      3. British Nutrition Foundation. Nutrition and supplements during pregnancy [Online]. 2015. Available at:[Accessed July 2018].
      4. NHS. Why do I need folic acid in pregnancy? [Online] 2018 Available at: [Accessed June 2018].

      Last reviewed: 7th September 2018

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