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Pregnancy

      Prep time: 5 minutes - Serves: 2

      Loaded savoury crispbreads

      Crispbreads make a great base for whatever you’re craving, but these toppings ideas are especially quick, easy to prepare and packed with vitamins and minerals. They’re great for an office snack too.

      This dish is: Low in sugar • a source of fibre • high in protein • a source of vitamin D, B6, B12, phosphorus and manganese • high in chloride

      Each portion contains:

      Nutrition value Amount % Reference nutrient intake
      Energy 291kcal 15%
      Fat 16g
      23%
      Saturates 5.2g
      26%
      Sugars 3.7g 4%
      Salt 1.2g
      20%

      Nutritionist's tip

      Oily fish can help to keep your heart healthy1, it’s best to limit oily fish such as salmon to two portions a week during pregnancy, because it may contain pollutants2.

      Ingredients

      • Multi-grain crispbreads (e.g. Ryvita) with a choice of fillings to serve 2 people:

      Smoked salmon & cream cheese topping

      • 2 tsp low fat cream cheese
      • 1/4 cucumber, thinly sliced
      • 50g smoked salmon
      • 1 tsp of lemon juice
      • Pepper to taste
      • 1/2 tsp chives, chopped

      Avocado & mozzarella

      • 60g mozzarella
      • Half a ripe avocado
      • Pinch black pepper
      • 1/2 tsp olive oil

      Recipe contains the following allergens: gluten, fish, milk, sesame. All nutritional claims based on analysis of 100g, but please note this is not the recommended serving size.

      Nutritional benefits

      * Crispbreads: Provides fibre which can help prevent constipation caused by your hormonal changes3

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

      * Smoked salmon: Salmon contains DHA which is important for fetal brain development5

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

      * Avocado: Contains Vitamin E. An adequate intake of vitamin E during pregnancy is associated with a lower likelihood of your child developing asthma and respiratory issues later in life6,7

      Method

      1. Arrange the 4 crisp breads on a plate, and spread half and half with:
      2. Cream cheese, before topping with cucumber and smoked salmon, followed by a squeeze of lemon, black pepper and chopped chives to finish.
      3. Mozzarella, then top with avocado cut into thin slices, sprinkle with pepper and drizzle with olive oil.

      Get the full recipe cookbook

      Download our pregnancy recipe cookbook to have every recipe in one easy place.

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      1. NHS. Eat well: Fish and shellfish [Online] 2015 Available at:https://www.nhs.uk/live-well/eat-well/fish-and-shellfish-nutrition/ [Accessed August 2018].
      2. NHS. Foods to avoid in pregnancy [Online] 2017 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/foods-to-avoid-pregnant/#fish-and-shellfish.[Accessed June 2018].
      3. 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].
      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].
      5. National Center for Biotechnology Information. Omega-3 Fatty Acids and Pregnancy [Online] 2010 Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/pdf/RIOG003004_0163.pdf [Accessed July 2018].
      6. Turner SW et al. Associations between fetal size, maternal α-tocopherol and childhood asthma. Thorax 2010;65(5):391-7.
      7. Devereux G et al. Low maternal vitamin E intake during pregnancy is associated with asthma in 5-year-old children. Am J Resp Crit Care Med 2006;174(5):499-507.

      Last reviewed: 7th September 2018

      Your baby's future health begins here

      Your baby's future health begins here

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