Blackberry and raspberry ginger yoghurt pots
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.
Prep time: 3 minutes
Cook time: 15 minutes
This dish is: vegetarian ◦ low in fat and salt ◦ contains fibre, protein and vitamin C
Allergens: oats ◦ milk
- 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
- 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.
If your digestive system is sluggish as a result of pregnancy hormones, fibre can really help to keep things moving1.
- 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|
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].