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
- 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
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.
- 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|
Nutritional claims are based on single-portion analysis.
- 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.
- 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].
- 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].
- NHS. Why do I need folic acid in pregnancy? [Online] 2018 Available at: https://www.nhs.uk/chq/Pages/913.aspx [Accessed June 2018].