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Pregnancy

      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

      1. 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.
      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 yogurtberries and oats among four bowls and serve.

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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].

      Last reviewed: 7th September 2018

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