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Pregnancy

      Raw raspberry, almond butter and cocoa bites

      Filled with dates, almond butter and cocoa, these luxurious bites are a healthy indulgence. Raspberries offer vitamin C and folic acid, while dates, nuts and oats contain fibre.

      Prep time: 10 minutes
      Cook time: 30 minutes
      Makes 15 balls

      This dish is: dairy free ◦ vegan and vegetarian ◦ provides protein, magnesium, phosphorus and potassium

      Allergens: gluten (oats) ◦ tree nuts (almonds) ◦ sulphites!

      Ingredients

      • 100g dates, pitted
      • 2 tbsp oats
      • 2 tbsp almond butter (no added salts or sugars)
      • 3 tbsp finely chopped almonds
      • 2 tsp cocoa powder
      • 50g fresh raspberries (around 10-12)

      Method

      1. Lay out a piece of parchment on a baking sheet and set aside.
      2. Slice the dates in half, add to a blender and pulse until finely chopped.
      3. Add the oats, two tablespoons of chopped almonds, the almond butter and the cocoa power to the blender, and pulse until it forms a sticky mixture.
      4. Add the raspberries, then pulse briefly until blended in.
      5. Wet your hands with water, then take a portion of the mixture and roll between your palms until it forms a small ball. Place the balls onto the baking sheet, taking care to keep them separate, and sprinkle with the remaining tablespoon of chopped almonds.
      6. Leave in the fridge for 30 minutes before eating.

      Nutritionist's tip

      A little bit of what you fancy does you good but try to reach for more nutritious treats if you can.

      Nutritional benefits

      • Dates provide fibre which can help prevent constipation caused by your hormonal changes1.
      • Oats contain iron which can help ensure your baby receives the necessary oxygen and nutrients in pregnancy2.
      • Almonds contain vitamin E, an adequate intake of which during pregnancy is associated with a lower likelihood of your child developing asthma and respiratory issues later in life3,4.
      • Raspberries contain vitamin C which can help protect your cells and keep them healthy5.
      Nutrition value Amount % Reference nutrient intake
      Energy 53kcal 3%
      Fat 2.3g
      3%
      Saturates 0.3g
      2%
      Sugars 4.9g 5%
      Salt 0.03g
      1%
      Nutritional claims are based on single-portion analysis.

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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. British Nutrition Foundation. Nutrition and supplements during pregnancy [Online]. 2015. Available at: https://www.nutrition.org.uk/healthyliving/nutritionforpregnancy/nutrition-and-supplements-during-pregnancy.html?start=2[Accessed July 2018].
      3. Turner SW et al. Associations between fetal size, maternal α-tocopherol and childhood asthma. Thorax 2010;65(5):391-7.
      4. 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.
      5. NHS. Vitamin C in pregnancy [Online] 2017 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/vitamins-minerals-supplements-pregnant/#vitamin-c-in-pregnancy[Accessed July 2018].

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