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Pregnancy

      Sweet potato with homemade beans and feta

      Swapping a baked potato for a sweet potato makes for a delicious change and an extra boost of fibre. The tomatoes provide a good dose of vitamin C, and there’s protein and more fibre in the beans. Double the ingredients and what’s left overnight will turn into a super-tasty lunch the next day.

      Prep time: 10 minutes
      Cook time: 1 hour
      Serves: 4

      This dish is: gluten free ◦ low in fat, saturated fat and sugarhigh in fibre and protein

      Allergens: milk

      Ingredients

      • 4 medium-sized sweet potatoes
      • 400g tinned chopped tomatoes
      • 400g tinned, cooked haricot beans
      • 200g reduced fat feta cheese (vegetarian feta is available)
      • 120g rocket
      • 1 clove garlic
      • 1 tsp paprika
      • 1/2 tsp sugar (optional)
      • Freshly ground black pepper
      • 1/4 tsp salt
      • 1 tbsp balsamic vinegar
      • Small handful basil leaves, roughly torn
      • 2 tsp olive oil
      • 1 tbsp lemon juice

      Method

      1. Preheat the oven to 200°C (fan-assisted).
      2. Prick the sweet potatoes all over with a fork, and place on a baking tray in the oven for 45 minutes. Once finished, turn off the oven and leave them inside for a further 15 minutes.
      3. While the potatoes are baking, heat one teaspoon of olive oil in a saucepan over a medium heat, then add the garlic and fry for 1-2 minutes until soft.
      4. Add the tinned tomatoes, paprika, salt, pepper and sugar (if using) to the pan, and cook for a few minutes before adding the beans.
      5. Simmer for around 15 minutes, then add the balsamic vinegar, stir, and take off the heat.
      6. Slice the potatoes open in a cross shape and press the sides until the flesh starts to push out. Spoon the baked beans on top, then the crumbled feta.
      7. Serve with a drizzle of olive oil and basil on top, and a rocket salad dressed with lemon juice on the side.

      Nutritionist's tip

      Leaving the beans and tomatoes to marinade together overnight will make for an especially tasty lunch the following day.

      Nutritional benefits

      • Tomatoes: Contains vitamin C which can help protect your cells and helps keep them healthy1
      • Haricot beans: Provides fibre which can help prevent constipation caused by your hormonal changes2
      • Feta cheese: Other than mould-ripened soft cheeses, all other soft types of cheese are OK to eat during pregnancy, provided they're made from pasteurised milk3
      Nutrition value Amount % Reference nutrient intake
      Energy 475kcal 24%
      Fat 8.9g
      13%
      Saturates 4.3g
      22%
      Sugars 19g 21%
      Salt 1.7g
      28%
      Nutritional claims are based on single-portion analysis.

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      1. 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].
      2. 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].
      3. NHS. Cheeses to avoid in pregnancy [Online] 2017 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/foods-to-avoid-pregnant/#some-types-of-cheese [Accessed August 2018].
      4. NHS. How does sugar in our diet affect our health? [Online] 2017 Available at: https://www.nhs.uk/live-well/eat-well/how-does-sugar-in-our-diet-affect-our-health/ [Accessed July 2018].

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