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It’s hard to think about eating well when you are nauseous and ravenous, but having a nutritious breakfast when you are pregnant is more important than ever. The right start should sustain you until lunch, ward off any sickness and nourish your little one. So before you inhale a box of Cheerios, we asked our favourite mother-and-baby health experts: Oh Baby Nutrition founder, Carley Mendes (@ohbabynutrition), who specialises in pre and post-natal nutrition and is author of the eBook In The Glow, as well as acupuncturist and fertility expert, Emma Cannon (@emmalcannon), and her in-house nutritionist and the co-author of their new book, Fertility, Victoria Wells, for their finest bump-boosting breakfasts.

THE BONE BUILDER: Mixed berry chia seed pudding: serves 1

Why we love it: “There is a huge demand for calcium in pregnancy as baby’s bones develop,” explains Carley. “If there isn’t enough in mama’s diet, it gets pulled right out of her own bones to go to baby.” With Chia seeds being a rich source of the mineral, this is the perfect energy-filled breakfast to enjoy throughout your pregnancy.(www.ohbabynutrition.com)

What you need:

  • 1/4 cup chia seeds

  • 3/4 cup almond milk

  • 1/3 cup mixed berries

  • 1 ½ tbsp shredded coconut

  • 1 tbsp maple syrup

How to make it:

 

Pulse the berries in a blender quickly to purée. In a bowl, combine the puréed berries with chia seeds, almond milk, coconut, and maple syrup. Stir thoroughly until all of the clumps dissolve, then cover and let sit for 20 minutes or overnight.

 

THE IMMUNITY BOOSTER: Simple overnight oats: serves 1

Why we love it: “Friendly bacteria found in the mother’s gut passes to the baby during birth, skin-to-skin contact and through breast milk,” explain Emma and Victoria. “Eating probiotic foods such as kefir provides bacteria that strengthens the baby’s immune system and can reduce allergies and the inflammatory skin condition eczema.” That is why they suggest soaking oats in kefir for the perfect immunity-boosting kick-start. (www.emmacannon.co.uk)

What you need:

  • 3tbsp porridge oats

  • About 150ml (1/4 pint) kefir

  • 1 tsp chia seeds

How to make it:

 

Put the oats and chia seeds into a bowl and pour over just enough kefir to cover them. Cover with a plate or tea towel and let it soak overnight. The next day, stir in your chosen flavourings – natural yoghurt, fruit, nuts, seeds and spices are all great additions – add a little honey and serve. Alternatively, if you prefer to eat the oats warm, transfer them to a pan, add a little extra kefir or some milk or water, and cook over a low heat until heated through (you need to heat the oats gently in order not to destroy the gut-friendly microbes), then serve.

THE FOG FIGHTER: Baked eggs with vegetables: serves 2

 

Why we love it: Eggs are a brilliant way to help beat baby brain. “They are a rich source of choline, a member of the B-vitamin complex, that boosts the mother’s brainpower during pregnancy and plays a crucial role in the development of the baby’s brain,” explain Emma and Victoria. (www.emmacannon.co.uk).

What you need:

  • 1 small fennel bulb, finely sliced

  • 1 small leek, finely sliced

  • 1 small courgette, diced

  • 10 cherry tomatoes

  • 2 tbsp olive oil

  • 80g spinach leaves

  • 1 garlic clove, crushed (optional)

  • 2 large eggs

  • 1 tsp sumac

How to make it:

 

Preheat the oven to 200C. Put the fennel, leek, courgette and tomatoes into a large ovenproof dish, drizzle over 1 ½ tbsp. of oil and toss to coat. Roast in the oven for 20 minutes. Stir the spinach and garlic into the roasted vegetables and drizzle over the remaining oil. Using the back of a spoon, make two hollows among the vegetables and then crack an egg into each hollow. Sprinkle the sumac over the eggs. Return the dish to the oven for about five minutes until the eggs are just set. Serve immediately.

 

Claire Brayford
@clairebrayford
Lifestyle journalist/copywriter. Former Vogue Australia Harper's BAZAAR Australia contributor
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