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Pregnancy

      Apricot, mixed seed and vanilla muesli

      This is an incredibly easy and super-healthy breakfast to prepare, yet it’s bursting with goodness. The nuts and seeds in this breakfast provide healthy polyunsaturated fatty acids and a great range of vitamins and minerals.

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

      This dish is: vegetarian and vegan ◦ high in fibre, protein and vitamin C ◦ a source of iron and folic acid

      Allergens: oats ◦ almonds ◦ sesame seeds ◦ gluten ◦ sulphites

      Ingredients

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

      Method

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

      If you have time, toast the oats first to make this breakfast extra special.

      Lorraine Pascale

      Nutritionist's tip

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

      Nutritional benefits

      • Oats contain fibre to help with any constipation caused by hormonal changes2
      • Apricots feature iron, ensuring your baby receives the necessary oxygen and nutrients in pregnancy3
      • Almonds contain 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
      Nutrition value Amount % Reference nutrient intake
      Energy 214kcal 11%
      Fat 12g
      17%
      Saturates 1.3g
      7%
      Sugars 4.5g 5%
      Salt 0.18g
      3%
      Nutritional claims are based on single-portion analysis.

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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: https://www.nhs.uk/conditions/pregnancy-and-baby/common-pregnancy-problems/#constipation [Accessed June 2018].
      3. British Nutrition Foundation. Nutrition and supplements during pregnancy [Online]. 2015. Available at: https://www.nutrition.org.uk/healthyliving/nutritionforpregnancy/nutrition-and-supplements-during-pregnancy.html?start=2[Accessed July 2018].
      4. NHS. Why do I need folic acid in pregnancy? [Online] 2018 Available at: https://www.nhs.uk/chq/Pages/913.aspx [Accessed June 2018].

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