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pregnancy diet plan, nutrition to pregnant women, diet during pregnancy, nutrition plan for a healthy pregnancy
Categories Diet During Pregnancy, Everything, Nutrition Blogs, Recipe

5 Oatmeal Breakfast Ideas When You’re Expecting

Packed with fiber and lots of nutrients – oatmeal is a healthy energy-boosting breakfast option, while you’re expecting. Here, in this section, we bring to you 5 oatmeal breakfast ideas to make your breakfast even better. Simple and easy to make these recipes can be easily added to a pregnancy diet plan.

  1. Oats Idli
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Oats Idli – 5 Oatmeal Breakfast Ideas When You’re Expecting

A variation to the traditional South Indian dish – oats idli is healthy, tasty and simple to make – be it any day.

Ingredients 

  • Cooking oil
  • 1 tsp mustard seeds,
  • ½ tsp urad dal,
  • 1 tsp chana dal,
  • ½ tsp cumin seeds,
  • few curry leaves
  • ½ tsp ginger paste
  • 2 chopped chillies.
  • 1 cup finely chopped carrot
  • ¼ tsp turmeric powder
  • ½ cup rava or suji
  • 1/2 cup powdered oats
  • ½ cup curd
  • ½ cup water
  • ¾ tsp salt
  • ½ tsp Eno (fruit salt)

Method of Preparation 

  • Take a small pan and heat oil in it. Next, add mustard seeds, urad dal, chana dal, cumin seeds, and few curry leaves. Also, add ginger paste and chopped chillies. Sauté it slightly till mustard seeds start crackling.
  • Then, add finely chopped carrot and turmeric powder. Sauté it well. Keep this mixture aside.
  • Now take another pan and add rava. Roast it on low flame until it just starts to turn aromatic.
  • Next, add powdered oats and mix well.
  • Now, transfer the carrot mixture to this pan of rava and oats. Stir well.
  • Set the mixture aside in a bowl and allow it to cool completely.
  • Add curd, water and salt to the mixture. Mix well making sure there are no lumps. Make sure you maintain the consistency of an idli batter.
  • Rest the batter for 20 minutes or until the rava absorbs the water.
  • Just before steaming, add Eno (fruit salt) to the batter and mix it well.
  • Steam the oats idli in the idli container for 15 minutes on medium flame.
  • Serve instant oats idli with coconut chutney and sambar.

 

  1. Oats Vegetable Cheela
pregnancy diet plan, nutrition to pregnant women, diet during pregnancy, nutrition plan for a healthy pregnancy
Oats Vegetable Cheela – 5 Oatmeal Breakfast Ideas When You’re Expecting

This sumptuous oats and vegetables cheela is a great blend of taste and health.

Ingredients 

  • 2 cups Oats
  • 1 cup yogurt
  • ½  cup finely chopped onions
  • ½  cup chopped coriander leaves
  • ¼  cup  chopped curry leaves
  • ½  cup grated carrot
  • ½  cup finely chopped beans
  • ½  cup finely chopped bell peppers
  • 1-2 finely chopped green chillies
  • ½  tsp cumin powder
  • Pinch of black pepper
  • Pinch of turmeric
  • ¼ tsp coriander powder
  • Salt to taste
  • 1 cup of water to make the batter
  • Oil to cook

 Method of Preparation:

  • Dry roast the oats in a non-stick pan for 2-3 minutes on a flame. Allow it to cool later.
  • In a blender blend together, oats, yogurt and water. Blend it till you get a smooth batter (just like a dosa batter).
  • Take the batter out in a bowl and add all the spices and vegetables in it. Mix the batter well.
  • Take a pan and brush it with little oil. Pour the batter in pan, spoon by spoon to make chillas of the size you like (you need to spread the batter on the pan, just way you make dosa).
  • Cook the chilla from both the sides till they are brown.
  • Serve hot with chutney and enjoy.
  1. Berries Oatmeal
pregnancy diet plan, nutrition to pregnant women, diet during pregnancy, nutrition plan for a healthy pregnancy
Berries Oatmeal – 5 Oatmeal Breakfast Ideas When You’re Expecting

This dish has got tasty nuts, berries, and sweet banana to give you both a healthy fix and satisfy your sweet craving at the same time.

Ingredients 

  • 1 cup oats
  • 1/4cup nuts
  • ½ cup berries
  • ½ banana chopped
  • 1 tsp hon

Method of Preparation:

To make this healthy breakfast – oats are tossed with nuts, berries and banana chunks. You can also add little honey for wholesome health benefits. Add milk of choice or yogurt to enjoy your oatmeal.

  1. Oats and Scrambled Eggs
pregnancy diet plan, nutrition to pregnant women, diet during pregnancy,
5 Oatmeal Breakfast Ideas When You’re Expecting – Oats and Scrambled Eggs

Easy to make, yummy and full of flavour – this protein-rich breakfast provides good nutrition to pregnant women.

Ingredients:

  • 1 tsp oil
  • 2 eggs
  • 1 cup of oats
  • ½ cup of chopped onions
  • ½ cup of chopped tomatoes
  • 2 finely chopped green chillies
  • Pinch of turmeric, salt and pepper

Method of Preparation:

  • Heat oil in a non-stick pan on medium flame.
  • Meanwhile, crack 2 eggs into a bowl and add oats, chopped onions, tomatoes, finely chopped green chillies, and a pinch of turmeric, salt and pepper. Whisk the egg mixture until smooth.
  • Pour the egg mixture into the heated pan. You should hear a nice sizzle. Let the eggs brown slightly for a minute. Next, stir the eggs and cook for another minute or two. Keep stirring constantly until they are cooked through.
  • Sprinkle chopped coriander and serve hot.
  1. Oats Poha
pregnancy diet plan, nutrition to pregnant women, diet during pregnancy,
5 Oatmeal Breakfast Ideas When You’re Expecting – Oats Poha

Prepared with just basic ingredients, oats poha is a well-rounded one pot healthy breakfast or snack recipe. A perfect accompaniment to morning tea – this dish can be easily included in your diet during pregnancy.

Ingredients

  • 1 tsp oil
  • 1 cup of oats
  • 2 cups of water
  • ¼ cup of peanuts
  • ¼ tsp mustard seeds
  • few curry leaves
  • ¼ tsp asafoetida powder
  • ¼ tsp chilli powder
  • ½ cup chopped onions
  • Pinch of salt, turmeric
  • Chopped coriander leaves for garnishing

Method of Preparation:

  1. Wash the oats and soak it in 2 cups of water for 3-4 minutes.
  2. Heat a pan over a medium flame. Add peanuts and roast it until their colour changes slightly. Remove the peanuts from the skillet and set aside.
  3. In the same skillet, heat oil over medium flame. Now add mustard seeds and few curry leaves. Once the mustard seeds start to splutter – add asafoetida powder and chilli powder.
  4. Then stir in chopped onions. After the onions are done, add a pinch of salt, turmeric. Next, add the roasted peanuts and mix well. Cook for 1 minute.
  5. Now drain the oats well and add to the pan. Mix well. Cover the pan, reduce the heat to medium-low, and cook for 4 to 5 minutes or until the oats are tender.
  6. Garnish it with chopped coriander leaves and serve warm with a generous drizzle of lemon juice.

 

If you are looking for more such recipe variations for pregnant women, get in touch with Kanupriya Khanna. A well-known dietician in Delhi – Kanupriya will give you a good nutrition plan for a healthy pregnancy.  

 

 

Categories Everything

10 Varieties of Root Vegetables And Their Incredible Health Benefits During Pregnancy

Root vegetables are defined as edible plants that grow underground. Nutritious and delicious – these vegetables are key to a healthy pregnancy.
In this section, we bring to you a list of root vegetables that can be incorporated into one’s pregnancy diet plan.
1. Onion
A staple ingredient in many cuisines – this vegetable has many health benefits. Onions are rich in antioxidants, vitamin C and fiber. The antioxidants in onions not only protect body cells against oxidative damage but also help regulate blood sugar levels.
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2. Potato
Potato is an incredibly popular root vegetable. They are rich in fiber, vitamin C, vitamin B6, potassium and manganese. In fact, when you cook and cool potatoes they become high in resistant starch – and this aspect is linked to good gut health.
Instead of fried or processed potatoes – expectant mothers should include baked, boiled or steamed potatoes in their pregnancy diet plan – in order to get the most nutrients.
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3. Carrots
Carrots are one of the most popular veggies worldwide. An excellent source of beta carotene, fiber, vitamin A and C – these much-loved staples help expectant mothers fight anaemia during pregnancy.
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4. Radish
It belongs to the brassica family. radishes are low in carbs and calories, but rich in fiber and Vitamin C.
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5. Fennel
A flowering plant species – fennel is full of vitamin C, potassium and fiber.  It is also a natural anti-inflammatory and low-calorie food.
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6. Sweet Potato
Vibrant and delicious – sweet potatoes offer good nutrition to pregnant women.  Rich in fiber, Vitamin C, Vitamin A and several other antioxidants like beta-carotene and chlorogenic acid – this vegetable not only improves blood sugar level but also preserves good vision and skin health.
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7. Taro root 
Arbi or taro root is packed with magnesium, potassium, carbohydrates, phosphorous, copper, manganese and several other essential minerals such as calcium, vitamin B, vitamin C and vitamin E.  In addition, it is also rich in dietary fiber which makes it really helpful in fighting constipation during pregnancy.
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8. Turnips
A good source of vitamin C, fiber, manganese, and potassium – turnips are known to have an impressive nutrient profile. This delicious root vegetable can be included in the pregnancy nutrition plan to boost immunity.
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9. Beet Root
Dieticians recommend adding beetroot to a balanced nutritional diet during pregnancy.
Beets are rich in many nutrients and components that are helpful for the growing foetus. It regulates metabolism, boosts immunity, and reduces the risk of birth defect

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10. Ginger
Ginger is another root vegetable that has a variety of health benefits to offer. From reducing nausea and morning sickness during pregnancy to reducing body pain and gastric issues, there are enough reasons why you must include ginger in your pregnancy diet plan.
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Root vegetables not only offer numerous health benefits during pregnancy but are also extremely versatile in the kitchen. These vegetables can be prepared in a myriad of ways – be it baked, sauteed, steamed, stir-fried, or roasted. However, if you wish to explore some interesting healthy, delicious pregnancy recipes – contact Kanupriya Khanna. One of the best nutritionists and dieticians in Delhi, Kanupirya will make the pregnancy meal planning duty simple for you!
Categories Everything, Other nutrition blog

Dietary precautions to be taken during monsoon:

From Kanupriya’s Desk:

The monsoons have arrived in all their splendour. We all have got a respite from the blistering heat. Everything is green, fresh and beautiful. What better way to enjoy this weather than to indulge in our favourite foods, be it coffee with cookies, tea with a hot snack, etc.

But, this is also the weather when food and water borne illnesses like diarrhoea, typhoid, etc. are at their peak. It thus becomes very important to take certain precautions during this season when it comes to preparing, eating or storing foods.

Let’s take a look at some of the precautions:

  1. Food borne diseases and infections through water are very common in this season. So, make sure the water you are consuming is filtered and treated properly.  Drink only bottled water if outside.
  2. Take care when storing left over food. This is because, due to the high moisture content in the atmosphere, bacterial and fungal growth is very common during this season. Store any left over food in air tight containers and at low temperatures or in refrigerators.
  3. Avoid eating chaats, snacks, cut fruits and juices from roadside vendors. If you are eating out make sure the place you have chosen.
  4. Raw vegetables, meats and fruits must be washed carefully and thoroughly  before cooking or eating.
  5. Leafy vegetables like cabbage, spinach, etc. should ideally be washed in salt water before cooking to kill the germs.
  6. While traveling, it is best to eat whole fruits like peaches, pear, bananas and carry home cooked food during travels.
  7. Large quantity of fruits and vegetables should not be stored in the fridge as they tend to rot very soon.
  8. Always keep cooked  food covered and it must be consumed as soon as possible.
  9. keep raw and cooked food separately,  both when preparing and storing.
  10. Keep chopping blocks and worktops scrupulously clean.
  11. Meat should not be stored in the fridge above other foods. This is because if it drips, it can contaminate other foods, leading to food poisoning. It is best to store meats in air tight containers and in a separate shelf in the fridge.

Follow these guidelines to remain safe and healthy during the monsoons! Remember, prevention is better than cure.

 

Categories Everything, Nutrition Blogs, Pregnancy nutrition

Papaya, Pineapple and Pregnancy

Many a times my patients have exhibited hesitation in eating papaya and pineapple during pregnancy, as they have heard from other mothers or pregnant women that these two fruits can lead to miscarriages and/or foetal distress.

Is it then really true that these two fruits should be avoided during pregnancy? To answer this, numerous studies carried out in animal models have shown that eating ripe papaya and pineapple have no untoward effect on pregnancy.

Further, papaya is an excellent source of vitamin A (in the form of carotenoids) and vitamin C. It is also a very good source of folate, and contains good amounts of dietary fiber, magnesium, potassium, copper and vitamin K. Eating 1 cup of papaya provides 50% of daily requirement of vitamin C and 30% of daily requirement of vitamin A.

Pineapple is an excellent source of vitamin C and manganese. It is also rich in copper, vitamin B1, vitamin B6, dietary fiber, folate and pantothenic acid. Eating 1 cup of pineapple provides 25% of the daily requirement of vitamin C.

And both papaya and pineapple can help in improving your digestion!

Given these benefits, in optimal amounts, pineapple and papaya could provide balanced nutrition for expecting mothers.

Enquire Now!
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