Pregnancy

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

      Sweet potato with homemade beans & feta

      Swapping a baked potato for a sweet potato will give you extra fibre, while the tomatoes in this dish provide a good dose of vitamin C. Double the recipe and you’ll have plenty left for lunch the next day.

      This dish is: Gluten free • vegetarian • low in fat, saturated fat and sugar • high in fibre and protein • high in vitamin A • a source of vitamin C, potassium and manganese

      Each portion contains:

      Nutrition value Amount % Reference nutrient intake
      Energy 475kcal 24%
      Fat 8.9g
      13%
      Saturates 4.3g
      22%
      Sugars 19g 21%
      Salt 1.7g
      28%

      Ingredients

      • 4 medium 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

      Recipe contains the following allergens: milk. All nutritional claims based on analysis of one portion.

      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

      * Sugar: It is recommended to decrease the sugar you use in your cooking as eating too much sugar can contribute to a higher calorie intake, which can lead to weight gain4

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      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 cooking, 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.

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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].

      Last reviewed: 7th September 2018

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