Prep time: 3 minutes - Cook time: 15 minutes - Serves: 4

Blackberry & raspberry ginger yoghurt pots

Blackberries and raspberries contain fibre and vitamin C, while oats are a source of B vitamins and yoghurt provides protein and calcium. Swap the berries for chopped apple or pear – or any other fruit – if you prefer.

This dish is: Vegetarian • low in fat and salt • contains fibre • contains protein and vitamin C

Each portion contains:

Nutrition value	Amount	% Reference nutrient intake
Energy	285kcal	14%
Fat	7.2g	10%
Saturates	2.9g	15%
Sugars	17g	19%
Salt	0.26g	4%

Nutritionist's tip

If your digestive system is sluggish as a result of pregnancy hormones, fibre can really help to keep things moving¹.

Ingredients

300g raspberries
2 tsp ground ginger
1 piece of fresh ginger, peeled and finely chopped
1tsp rapeseed oil
100g oats
500g natural yogurt

Recipe contains the following allergens: oats, milk. All nutritional claims based on analysis of one portion.

Nutritional benefits

* Raspberries: Contains vitamin C which can protect your cells and help keep them healthy²

* Blackberries: 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 pregnancy³

* Oats: Provides fibre which can help prevent constipation caused by your hormonal changes¹

* Natural yogurt: Provides calcium which is vital for making your baby's bones and teeth⁴

Method

Put 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 yogurt, berries and oats among four bowls and serve.

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View references

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: 7th September 2018