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“You are what you eat,” is a much bandied trope but it’s certainly food for thought when you’re pregnant and considering a healthy diet for two. So, following last week’s blog post on the importance of eating healthily, here are some recipes to help you do just that.

How about starting the day with Cinnamon and Banana Porridge (serves 4)

Ingredients

• 100g porridge oats
• ½ tsp cinnamon plus extra to serve
• 4 tsp demerara sugar
• 450ml skimmed milk
• 3 bananas sliced
• 400g strawberries hulled and halved
• 150g pot fat-free yoghurt

In a medium-sized saucepan, mix the oats, cinnamon, sugar, milk and half of the sliced bananas. Bring to the boil, stirring occasionally. Turn down the heat and cook for 4-5 mins, stirring all the time. You can also oven cook in a pre-heated oven at 150C/130 fan covering with foil and cooking for 45 minutes. Stir through half the bananas and bake for another 15 minutes. Remove and divide between 4 bowls, top with the remaining banana, strawberries, a dollop of yogurt and a sprinkle of cinnamon.

And now for a light lunch of Chicken Caesar Salad

Ingredients

• 4 oz (about 1) cooked chicken breast, shredded or diced
• 1 cup shredded romaine
• ¼ medium red bell pepper, seeded and thinly sliced
• ½ cup halved cherry tomatoes
• 2 tbsp grated Parmesan cheese
• 1 tbsp prepared Caesar salad dressing
• 2 tsp fresh lemon juice
• 1 large whole-wheat pitta

Combine all ingredients in a medium bowl and fill the pitta. Simple, but filling.

If you feel like snacking, particularly if morning sickness persists, it’s better to eat little and often. Tzatziki is great as a tangy dip for pitta or veggies, spread on a sandwich or in a salad, or a great sauce for grilled fish.

Ingredients

• 1 medium cucumber, seeded and grated
• 1 cup plain low-fat yogurt
• 1 Tbsp fresh lemon juice
• 1 small garlic clove, crushed
• 1 Tbsp crushed fresh herbs

Wrap grated cucumber in a kitchen towel; squeeze dry. In small bowl, combine yogurt, lemon juice, garlic, and dill. Add cucumber; toss to coat. Cover and refrigerate for 1 hour or up to 24 hours. Serve cold.

At the end of the day you’re going to feel tired, particularly as you move into the third trimester, so these quick and easy dinner recipes are ideal. Try Lentil Dahl or Vegetable Curry, full of nutritious ingredients or Chicken with a Creamy Mushroom Sauce.

Lentil dahl serves 4

Ingredients

• 150g split red lentils
• 1 tablespoon olive oil
• 1 teaspoon cumin seeds
• 1/2 small onion, diced
• 1 clove garlic, finely chopped
• 1/2 teaspoon ground ginger
• 1 teaspoon mild chilli powder
• 1 teaspoon ground turmeric
• 1 small tomato, diced
• 150ml water

Boil the lentils in water until tender. Drain off any excess water. Then heat the oil in a large pan and fry the cumin seeds for about a minute, until they ‘pop’. Add the onion, garlic, ginger, chilli powder and turmeric and fry for several minutes until the onions soften. Add the cooked lentils to the pan, along with the diced tomato and the water, and cook for 5 to 10 minutes, stirring occasionally.

Vegetable curry serves 4

Ingredients

• tablespoon vegetable oil
• 1 medium onion, peeled and sliced
• 2 teaspoons curry powder
• 1 clove garlic, finely chopped 150ml water
• 2 medium carrots, peeled and diced
• 1/2 small head of cauliflower, florets only
• 1 large potato, peeled and cubed
• 1 small can sweetcorn
• 1/2 small (150g) carton low-fat natural yoghurt
• 1 small tomato, diced
• 150ml water

Heat the oil in a saucepan and cook the onion until softened and beginning to brown. Add the curry powder and garlic and cook for 1 minute. Add the water, carrots, cauliflower, potato and sweetcorn and bring to the boil. Reduce the heat, cover and simmer for 15 minutes. Remove from the heat and stir in the yoghurt. Return the pan to a low heat and cook gently for 2 minutes.

Chicken with a Creamy Mushroom Sauce serves 2 

Ingredients

• 2 skinless chicken breasts
• 100g mushrooms, sliced
• 100ml crème fraiche
• 250ml chicken stock
• 1 garlic clove, crushed
• Parsley (optional)

Heat the oil, add the chicken breasts and brown on both sides, then remove from the pan. Add the crushed garlic and fry, followed by the sliced mushrooms, fry until the mushrooms are golden brown. Put the chicken back into the pan and pour in the stock. Bring the pan to the boil and then cover with a lid. Simmer for 15 minutes or until the chicken is thoroughly cooked through. Add the crème fraiche to the sauce, and parsley and then serve.

And now for afters! Have the occasional treat when you’re craving a dessert but otherwise you can really give fruit, nuts and yoghurt the five star treatment and turn them into scrumptious puddings.

Fruit can be the perfect sweet ending to dinner – how about peaches, raspberries, kiwi, strawberries, oranges, and blackberries.  Add some Greek yoghurt or melt some dark chocolate and make a fruit or nut dip. Gelato usually has less sugar, fat and calories than ice cream, so can be a healthier alternative. Blend frozen fruits for an alternative Gelato or yoghurt topping. Nibble at squares of dark chocolate – choose bars with 70 per cent or more cocoa content and you can be sure it’s full of flavanols which are so good for you.

Now sit back and enjoy – eating for two !!!!