Food Recipes for Pregnant Women: Salads

Food Recipes for Pregnant Women: Salads

  Autor Marin Gh. Ciobanu Data: 25.11.2009

Food Recipes for Pregnant Women: Salads
The taste of consumed food now pass from your blood in the amniotic fluid that the foetus swallows, being accustomed to them. There are created the chances that the child prefers them on his meal later. 
Legend: 1 cup = 240ml, K = potassium, Na = Sodium, Fe = iron, = Selenium, Mg = magnesium, Zn = Zinc, Ca = Calcium. 

Salads 
Salad of raw vegetables with pasta. Ingredients: 300g pasta, preferably whole wheat, garlic, 1 tomato,1 green onion, 4 leaves of lettuce or a handful of spinach, one grated carrot, 5 olives, perhaps an avocado. Boil the pasta and drain the water. Cut a few cloves of garlic into small pieces, stew them in 2-3 tablespoons of oil and mix them with pasta. Separately prepare the salad of raw vegetables, after they have been previously well washed. It contains: protein, carbohydrates, saturated fats, unsaturated fats, dietary fibres, Na, K, Fe, Se, Mg, Vitamin A, B1, B2, B3, B6, C, E, folates, phyto elements, oxidants. Another method of preparation of pasta is the following: garlic sauce is replaced with cheese or cottage cheese seasoned with paprika; you can add pieces of cooked chicken or pork, a little sauté, steamed green peas, steamed carrots or any combination of vegetables. 

Red beet salad. Ingredients: 1 large red beet, a pinch of salt and pepper. Boil the washed beet, peel the slice or grate it. Add salt, pepper, lemon juice or vinegar, 1 teaspoon of grated horseradish. It can be served as such or as garnish to the meat. It contains: carbohydrates, dietary fibre, Na, K, Fe and folates. 

Zucchini salad. Ingredients: 1-2 medium zucchini, 2 eggs, 1 tablespoon of lemon juice or vinegar, 1-2 tablespoons of olive oil, 3 cloves of garlic. Wash, clean and cut zucchini into thin slices. Fry them in oil as such or roll them in flour with egg, as for schnitzel, and then fry them. Then drain the oil, put them in a deep dish, over which add lemon juice orvinegar and chopped garlic. Contains: protein, carbohydrates, saturatedfats, unsaturated fats, cholesterol, dietary fibres, Na, K, Se, vitamin A,B2, B12, E, antioxidants.

Green salad with nuts and cheese. Ingredients: 1 green salad, a handful of walnuts, 1 handful of grated cheese, 2 tablespoons of olive oil, 1 teaspoon of mustard, 1 tablespoon of lemon juice, garlic. Wash the lettuce well and cut it into suitable pieces. Put them in a bowel where you add the nuts, the chopped garlic and grated cheese. Mix the salad and it is served with a dressing of olive oil, lemon juice and a teaspoon of mustard. Pepper on your own taste. Instead of lettuce can be used spinach. Contains: protein, carbohydrates, saturated fats, unsaturated fats, cholesterol, dietary fibres, Na, K, Fe, Zn, Ca, vitamin B2, B3, B6, E, folates. 

Roasted pepper salad with sweet cheese or mozzarella. Ingredients: peppers, cheese or grated mozzarella, olive oil. Wash peppers and bake them, then cool them and peel and spine. Place the peppers and the grated cheese inlayers in a bowl. Cover them with oil and vinegar. Contains: protein,
carbohydrates, saturated fats, unsaturated fats, dietary fibres, Na, K, Fe,Se, Ca, beef, B1, B6, B12, C, folates.

Carrot salad with apples. Ingredients: 4 grated carrots, 3 apples, 2 to 3 tablespoons of yogurt or buttermilk, 1 handful of chopped fresh parsley. The carrots are peeled and grated. Cut the apples into very thin slices and mix them with carrots. Over the salad add yogurt or buttermilk, lemon juice or vinegar, parsley, pepper if necessary. Salad can be served alone or with 1-2 slices of fried bread. Contains: protein, carbohydrates, saturated fats, unsaturated fats, cholesterol, dietary fibres, Na, K, Ca, Se, Mg, Zn, Fe, vitamin A, B2, B6, B12, C, D, phyto elements, folates. 

Cucumber salad. Ingredients: long cucumbers, freshly peeled, 2 cups of cottage cheese, ½ cup of yogurt. Cut cucumbers into thin slices and then mix them with cheese and yogurt. Salad can be served alone or with 1-2slices of fried bread. Contains: protein, carbohydrates, saturated fats,unsaturated fats, cholesterol, dietary fibres, Na, K, Ca, Se, Mg, Zn,vitamin A, B2, B12, D, phyto elements, folates.

Egg salad. Ingredients: 1-2 eggs, 2-3 stalks of chopped celery, 1 tablespoon yogurt, 1 teaspoon of mustard. Boil the eggs, cool and slice them. Put them in a bowl with the other ingredients and mix them. You can serve it with fried bread. Contains: protein, carbohydrates, saturated fats, unsaturated fats, cholesterol, dietary fibres, Na, K, Ca, Se, Mg, Zn, vitamin A, B2, B12, D, phyto elements. 

Red beet salad with spinach and cheese. Ingredients: 2 handful of spinach, 1 red beet, boiled and sliced, ½ cup of cottage cheese, a handful of walnuts, ¼ cup orange juice, 2 tablespoons vinegar, ½ cup olive or canola oil, salt. The orange juice, along with nuts, oil, vinegar, are homogenized with the mixer or blender. The obtained dressing is poured over the spinach mixed with beets and cheese. Contains: protein, carbohydrates, saturatedfats, unsaturated fats, cholesterol, dietary fibres, Na, K, Ca, Mg, Fe,
beef, C, folates.

Egg salad. Ingredients: 3 hard boiled eggs plus the egg whites from other 2 bolied and finely chopped eggs, ½ grated celery, 1 grated carrot, ½ chopped onion, 1 tablespoon yogurt, 1 teaspoon mustard, ½ teaspoon of lemon juice, a pinch of salt and pepper. Mix all and make a paste. Place it in the refrigerator and serve it as sandwiches. Contains: protein, carbohydrates, saturated fats, unsaturated fats, cholesterol, dietary fibres, Na, K, Se, Fe, beef, B2, B6, B12, C, folates, phyto elements. 
'Mother and Child, vol1' 
Marin Ghe. Ciobanu 


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