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Pregnancy

      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
      Serves: 4

      This dish is: vegetarian ◦ low in fat and salt ◦ contains fibre, protein and vitamin C

      Allergens: oats ◦ milk

      Ingredients

      • 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

      Method

      1. 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.
      2. Remove from the heat and leave to cool completely before serving.
      3. Meanwhile, using some kitchen paper, rub a medium non-stick frying pan with the oil and set it over a medium heat.
      4. 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.
      5. Divide the yoghurt, berries and oats among four bowls and serve.

      This quick, simple breakfast can be frozen in individual pots to last you through the week.

      Lorraine Pascale

      Nutritionist's tip

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

      Nutritional benefits

      • 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
      Energy 285kcal 14%
      Fat 7.2g
      10%
      Saturates 2.9g
      15%
      Sugars 17g 19%
      Salt 0.26g
      4%
      Nutritional claims are based on single-portion analysis.

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      Healthy, tasty recipes by chef Lorraine Pascale and our team of nutritionists

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      1. 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].
      2. 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].
      3. NHS. Why do I need folic acid in pregnancy? [Online] 2018 Available at: https://www.nhs.uk/chq/Pages/913.aspx [Accessed June 2018]].
      4. 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].

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