Amazing things happen to your body body in your second trimester which covers week 13-week 28.
Read more on pre – pregnancy nutrition and your first trimester here and here.
Your blood flow will increase by at least 50 % ,that is why you need extra iron.
The 300 extra calories you need daily……that is for the rapid growth spurt you and your baby are in.
Baby will be be four times bigger than they were when your first trimester ended.
You need to amp up not only your calorie intake but to also ensure you increase the amount of protein,iron,folate and calcium to cater for the extra nutritional needs your body demands.
And the constipation and heart burn that characterizes this period…..well it is because the pregnancy hormone progesterone has slowed down your digestive system.
By ensuring your meals are smaller,snacking on healthy foods when you are hungry and making sure you take your water between your meals rather than with your meals your digestive system should be pretty happy.
To ensure you are meeting your daily nutritional requirements during this time,your meals should be composed of foods from all food groups,make your plate a colorful one.
During your snack time,eat healthy foods like fruits,vegetable sticks with your yogurt,nuts and seeds or carry a healthy sandwich with you to work.
I love the earthy smell of turmeric and the fact that my star sign is Virgo may have something to do with it.
Virgos are said to be very health conscious and are known to have very refined palates,this may explain my obsession with preparing food well.
I love potatoes a lot and my kids seem to have taken after me,they eat potatoes in all their forms,fried,baked,roasted and they especially love mashed potatoes.
Yesterday i decided to indulge them with their favorite food but this time i would add some turmeric and it worked like a charm…they cleaned their plates.
You can read about turmeric benefits and why for me it defines Indian cuisine for me.
Hello food delivers traditional Indian food that contains spices like turmeric ,try their amazing food and see why turmeric is such a definitive spice for this culinary style.
This recipe could be tried with baby potatoes ,just make sure you thoroughly clean them without bruising the skin and boil them as is,without peeling .
1 kilo of Irish potatoes,washed peeled.
1 small red onion,chopped.
1/4 teaspoon turmeric powder
1 cup frozen peas
salt and ground black pepper to taste.
1.In a mediums sized saucepan add,1 and a half tablespoons of vegetable oil then add your chopped red onion and saute on low heat till soft.
2.Add the turmeric to the onions and stir,let cook for 2 minutes then add your potatoes,stir the potatoes till they are coated in the oil,onions and turmeric.you get lovely looking turmeric kissed potatoes.
3.Add salt to taste and black pepper,stir ,let cook for a minute.
4.Add enough water to cover the potatoes then cover the saucepan with a lid ,bring to boil and let simmer for 15,add your frozen peas,then let boil for a further 5 minutes to cook the peas.The potatoes are ready when a fork easily passes through .
5.Remove from heat and drain the potatoes reserving a cup of the liquid.
6.Using the back of a wooden spoon mash your potatoes till smooth,then serve.
She practically smacks her lips with delight when she is having them with her favorite food so far…mashed green bananas.
So much does she seem to enjoy them that i had to buy the seeds and plant some in my kitchen garden.
Zucca is the Italian name for pumpkin and zucchini is the dimuntive form of that…which means little pumpkin.
The zucchini comes in both green and yellow varieties,though in Kenya we only seem to grow the green zucchini/courgette.
It is a vegetable that is very versatile and can be cooked in all manner of ways .You can grill,fry,add it to stews,stuff and even deep fry it.
I will be posting zucchini a recipe for zucchini pancakes soon.
Practically everything this plant has is edible,from the flowers ,leaves and the fruit itself.
The leaves are cooked in the same way you would pumpkin leaves,while the flowers can be dipped in a light batter of flour and eggs and deep fried or stuffed with precooked rice,diced vegetables,meats and also deep fried.
The zucchini fruit is rich in folate,a B vitamin that the body does not store and whose intake is needed daily for the synthesis of DNA and RNA.
Folate intake is especially important for pregnant mothers because it helps prevent neural birth defects like spina bifida.
Zucchini are also rich in potassium,Vitamin A and scant amounts of manganese .
So next time you go shopping do not dare pass these delightful little pumpkins.
Here is a picture i took of grated zucchini and carrots that use to thicken my stews…it does look lovely not to mention all the added nutritional benefits of two of my favorite vegetables.
Better English was an English grammar book we used in class 3 ..the year 19 something and it had some tongue twisters.
My favourite at the time wa all about Betty Botter and her butter.
It went something like this….
Betty Botter bought some butter, “But,” she said, “this butter’s bitter. If I bake this bitter butter, It will make my batter bitter. But a bit of better butter – That would make my batter better.” So she bought a bit of butter, Better than her bitter butter, And she baked it in her batter, And the batter was not bitter. So ’twas better Betty Botter Bought a bit of better butter.
Maybe this obsession with Betty may explain my love for butter despite what health experts say that its bad for your arteries.
I don’t use it everyday because like all good things moderation is key but when I do..
It is great especially when working with wheat and for popcorn,gives popped corn a really nice buttery taste.
And for toasted bread ,especially when you want to make garlic bread…..scrumptious.
In terms of nutritional value;a gramme of butter gives you about 7 calories .
It is rich in vitamins A and E,Riboflavin which is also known as B12 an is important for body growth and in red cell production,it also helps in releasing energy from carbohydrates.
It is also rich in minerals great for your bones and teeth like calcium,phosphorus and potassium while also containing a good amount of sodium and small amounts of fluoride,zinc and magnesium.
The Kenyan dairy market has only two types of butter ;salted and unsalted butter.
Salted butter has a longer shelf life than unsalted.
If you intend to use butter in your cooking use the unsalted one.
When using butter for any recipe scoop as much as the recipe needs and refrigerate the rest.
When making bread,cookies,cake,flat bread/ chapati or any product that calls for rubbing butter into the flour make sure it’s at room temperature before adding it to your flour.The exception would be in certain pastry recipes where it may call for using cold butter.
If you are not going to be using the butter too quickly freeze it as this will help it keep for longer.
When using butter for frying,never heat it over high heat as t burns very easily,moderately low heat is best.
When using butter with other oils like sunflower oil,first heat the pan add the oil then add your butter .
Butter can also be added to soups to give them a glossy silky smooth texture.
Here is how to make coriander or dhania butter that you can use on toasted bread/crostini.Only make as much as you can use at a time.
3 tablespoons butter at room temperature
1 finely chopped tablespoon of coriander
In a small bowl using a fork thoroughly mix the butter and coriander together .
It’s the Muslim fasting period of Ramadhan and a lot of dates will be consumed during this period.
An odd number of dates is eaten to break the fast before the evening meal.According to the Muslim site Sunni.net one to three dates and 2 glasses of water is considered a healthy way to break the fast.
Dates are the fruits of the palm tree and the fruits have been a major part of the diet of the Middle east and South Asia.
Here in Kenya I have come across them thanks to the Muslim community a large majority of whom are found on the Kenyan coast.
Nutritionally dates are a source of simple sugars i.e sucrose and dextrose and that is why they are a great way of raising your blood sugars after a fasting period.
They are rich in dietary fibre and hence a good laxative if you suffer from constipation.
Dates are also a good source of iron which is essential for the formation of haemoglobin a blood component that determines the oxygen carrying capacity of red blood cells.They are also rich in potassium an important mineral that helps in the regulation of blood pressure heart rate.
Boiling milk in which dates have been added is a great convalescence drink too.
As a childII had no idea what this fruit was called and every time I went to my grandma’s I would just eat the bloody red fruit as I called it then because it tasted really exotic and like no other fruit.
They fruit had my mum seeing red though because it stained everything I was wearing.
Tree tomatoes as we call the tamarillo in Kenya comes in all colors of the rainbow red,orange,purple or yellow but inside you find red tinged yellow flesh or an all yellow flesh when ripe with dark red seeds that give this fruit a rich red undertone when scooped out and blended as a juice.
The yellow fleshed variety is the sweetest of this sub- tropical fruit and it can be blended with other fruit juices to make a nutritious drink .
The juice oxidizes very easily so it is a good idea to blend it with something acidic to prevent it from developing a not so pleasant after taste. But its best taken fresh as a juice or fruit and not kept out for long.
The fruit is rich in carotenoids like lycopene and beta carotene which are anti oxidants that fight free radicals that are thought to be the cause of many cancers.Its also rich in Vitamin C,potassium,phosphorus,sodium and magnesium.
The fruit is best left to ripen at room temperature if it’s harvested while still raw.