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Cheesy stuffed mushrooms

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FOOD IN PREGNANCY🤰🏻 Had lots of messages ab

FOOD IN PREGNANCY🤰🏻

Had lots of messages about this so thought I would dedicate a post… Depending on how far along you are in your pregnancy, you have likely experienced some of the side effects (fatigue, nausea, mood swings etc.). Our bodies go through physical and hormonal changes when growing a baby and it is important to support yourself nutritionally.

There is no specific ‘pregnancy diet’ however there are some key food groups and nutrients you will need to consider…

🥔Carbohydrates - Particularly, in the first trimester, carbs seemed to be the only thing some women can stomach. Carbs are needed to provide you and your baby with energy and may also help with nausea in the first 12(ish) weeks. Choosing wholegrain carbs is a good way to increase your fibre intake and may help support your digestion (as this is often affected during pregnancy).

🍳🥜Protein - It is important to consume enough protein to support the growth and development of your baby. It also plays a role in making antibodies to support their immune system.

🥛Calcium - Supports the formation and maintenance of your baby’s teeth and bones. The BDA recommend 3 portions of dairy a day (200ml glass of milk, 150g yoghurt, 30g cheese), non dairy sources of calcium include: tahini, spinach, broccoli, tofu, beans, sardines, almonds and dried fruit.

🍌🥦Fruit and veg - Try to consume at least 5 fruits or veg a day and switch up the variety as much as you can for a diverse range of nutrients. Soups and smoothies are a great way to sneak in veggies

💊Prenatal supplements - These are essential. 400mcg of Folic Acid is advised 1-3 months prior to conception and in the first 3 months of pregnancy. You should choose a supplement to take throughout your pregnancy that also contains 10mcg Vitamin D & 150mcg Iodine. If you are vegan / vegetarian you may want to also consider a prenatal supplement that includes omega 3 as well as B12. .

For more information you can read my blog https://sophieshealthykitchen.com/prenatal-nutrition/

#onmyplate - a delicious spread of wholegrain sourdough & mixed fruit which we paired with a cheese board! #sophieshealthykitchen #pregnancynutrition

FUDGY CHOCOLATE ORANGE BREAD 🍊 Anyone else lo

FUDGY CHOCOLATE ORANGE BREAD 🍊

Anyone else love a little fruity flavour in something chocolatey?! 🤩

Ingredients
* 245g plain flour (1 cup)
* 2 tsp baking powder
* 60g cocoa powder (1/2 cup)
* 160g caster sugar (3/4 cup)
* Juice of 1 large orange
* Zest of 1 orange
* 125ml olive oil (1/2 cup)
* 220ml almond milk (1 cup)
* 1 tsp vanilla extract
Chocolate icing
* 20g cocoa powder
* 125g icing sugar
* 75g of butter or vegan butter

Method
1. Preheat the oven to 180 degrees celsius and line a 1lb loaf tin with baking paper (or use a silicon one like I do). In a bowl, mix together the flour, sugar, cocoa powder and baking powder. Add the olive oil, almond milk and vanilla.
2. Grate the orange and out the zest to one side. Cut the orange in half and squeeze out as much of the juice as you can into the bowl. Mix together. Stir in the zest, leaving a little for the icing. The mixture should be smooth.
3. Transfer the mix into the prepared loaf tin and bake for 50 mins until knife comes out clean.
4. Make the icing by mixing all the icing ingredients together and leave in the fridge to chill.
5. Do not ice the loaf until it is completely cool!
6. Once you’ve added the icing, sprinkle the leftover orange zest, slice up and enjoy!

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#sophieshealthykitchen #chocolateorange #chocolatelovers #healthybread #chocolateorangecake #chocolatebread #deliciousandnutritious #foodporn #foodphotography #chocolateislife #bakingbread #homemadebreads
#wholefoodrecipes #chocolatefrosting
#feedfeed #MakesMeWhole

Just out walking with my baby 👶🏻 Days when

Just out walking with my baby 👶🏻

Days when I’m not feeling myself I get outside for a walk, talk things through in my head & point out everything I’m grateful for...

It’s not easy dealing with pregnancy hormones & the emotions that come with growing a baby. It’s the most magical miracle but there are days where I feel like my body is completely on loan to my little boy. Which again is incredible but can be mentally challenging.

Just wanted to highlight this for anyone that may feel the same! But we got this ladies! Keep pointing out the positives, practice gratitude & do whatever you have to do to make yourself feel GOOD ✌🏼
#sophieshealthykitchen #pregnancyjourney #pregnancydiaries #secondtrimester #healthypregnancy

Friday morning 👉🏻 early walk with Bear, back

Friday morning 👉🏻 early walk with Bear, back to this delicious porridge bowl 🤩 can’t think of a better way to start my day on a high!
I’m seriously a fan of getting up & instantly doing something that makes you feel good whether that be walking, journaling, eat a yummy breakfast or listening to music... if you’re smiling whilst you’re doing it - continue with it!

#inmybowl 👉🏻 creamy vanilla oats cooked in cashew milk topped with frozen bloobs, fresh blackberries & almond butter ✌🏼

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#sophieshealthykitchen #oatmealbowl #porridgelover #nourishingbreakfast #veganbreakfastideas #wholefoodplantbased #eatwholefood #nutbutter #wildberries #blueberrypie #almondbutter #oatmealbowl #berryporridge
#feedfeed #MakesMeWhole

Eat your plants 🌱 🤩 I’ve had sooo many of

Eat your plants 🌱 🤩

I’ve had sooo many of you asking what my diets been like in pregnancy & to be honest (bar first trimester) it hasn’t really changed! I still love all the foods I did before, the only craving I’ve had is fruit which I ate loads of anyway and I’m making a conscious effort to include lots of different plants in my diet everyday! Remember we’re all different & what ever makes you feel good, you should do that! The body thrives on variety so maybe try challenging your plant food intake and see how you feel 🙃

#inmybowl 👉🏻 roasted sweet potato fries, carrots, broccoli, asparagus, kidney beans & some leftover beet falafels 🍠🥦🥕

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#sophieshealthykitchen #eathealthybehealthy #eatherainbow #plantbasednutrition #plantbasedrecipes #pregnancynutrition #prenatalnutrition #nutritiontips #wholefoodrecipes #wellandgoodeats
#feedfeed #MakesMeWhole