Lactose-free Recipes For The First Trimester Of Pregnancy
In the first ninety days of gestation, a woman needs to increase her calories with a diet rich in calcium and other nutrients. Lactose-free recipes for the first trimester of pregnancy are your best ally in those cases in which dairy is not a possible alternative.
Remember that it is not positive to completely restrict your lactose intake if you do not suffer from an intolerance to this sugar. This does not mean that the following recipes cannot be introduced into the usual diet, since they contain beneficial nutrients.
Lactose intolerance, what is it?
Lactose is a type of sugar found in milk and other dairy products, such as cheese, butter, cream, and serum. These foods are rich in calcium, iron, folic acid, protein, and fat. These are essential nutrients for an optimal nutritional contribution to the baby.
Lactose intolerance occurs when the small intestine does not produce enough lactase, as evidenced by an article published in Gaceta Medica de Mexico. This is an enzyme that breaks lactose into small parts to make it easier to digest.
If the pregnant woman suffers from lactose intolerance, she should look for alternatives to obtain calcium, necessary in the formation of teeth and bones of the baby. In addition, it protects the mother’s bones and fulfills other functions in her body.
How to get calcium? Some lactose-free recipes for the first trimester of pregnancy
Green leafy vegetables, certain fish and nuts are ideal alternatives to replace dairy products during pregnancy. Lactose-free recipes for the first trimester of pregnancy offer formulas to deal with this intolerance.
On the other hand, legumes like lentils and chickpeas, chard, spinach, broccoli, and sesame seeds are other ideal sources of calcium. Also juices of citrus fruits, cereals, liver, lean meats or preserves enriched with this nutrient.
Cereal bars with apple
This recipe should be eaten in moderation, as it contains added sugars. These ingredients have been shown to be harmful to the body when ingested on a regular basis, especially in the case of sedentary people.
Ingredients:
- 200 grams of rolled oats.
- 50 grams of puffed rice.
- 75 grams of honey.
- 50 grams of butter or margarine.
- 150 grams of sugar.
- 150 grams of apple.
preparation:
- After peeling the apples and removing the seeds, cut them into small pieces. In a large saucepan, melt the butter and mix well with the honey and sugar.
- Then add the oats, the puffed rice and the apple pieces. Mix well to form a homogeneous dough, sticky to the touch.
- In a rectangular mold previously greased with butter, pour the mixture evenly. When it is at room temperature, cut the bars in the most attractive way. Serve when cold.
Fruit salad with ice cream
Thanks to this preparation you will improve the daily intake of micronutrients. These substances are essential to guarantee the functioning of the organism and the prevention of complex pathologies.
Ingredients:
- 12 strawberries
- 2 slices of melon.
- 4 slices of pineapple.
- 2 kiwis.
- 1 orange
- 20 blueberries.
- Sugar.
- Vanilla ice cream.
- Mint leaves.
preparation:
- Wash, peel and cut the fruits into small pieces. Place them in a bowl, where the orange juice is also poured and a little sugar is sprinkled. Then mix all the ingredients and marinate in the fridge.
- Then serve with a scoop of vanilla ice cream. The decoration can be made with caramel syrup, fresh mint leaves or chocolate noodles.
Chicken, mandarin and almond salad for 2 people
Protein intake is essential during pregnancy. To achieve this goal it is essential to include meat or fish in the usual diet.
Ingredients:
- 2 boneless chicken breasts, already baked with little oil.
- 4 cups of fresh small leaf spinach.
- 1 cup of watercress (optional).
- 1/2 cup of canned or packaged mandarin oranges (without juice).
- 1/4 cup sliced almonds (toasted).
- 1 teaspoon of olive oil.
preparation:
- Wash the spinach and place it in a bowl. Add the tangerines and almonds and add the sesame or ginger dressing.
- You have to divide the salad into 2 portions. To each one, add the shredded breast and serve.
Chicken with orange juice
This preparation combines two essential nutrients for the pregnant woman’s body, proteins and vitamin C. It also has fabulous organoleptic characteristics.
Ingredients:
- 800 grams of boneless chicken breast.
- 1 1/2 teaspoons of salt.
- 1/2 cup of flour.
- 2 cups of olive oil.
- 3/4 cup of orange juice.
- 1/4 teaspoon powdered cayenne pepper.
- 1/2 teaspoon of cinnamon.
- 1/8 teaspoon ground cloves.
- 1/4 cup of raisins.
- 1/3 cup of chopped and blanched almonds, boiled for just a few seconds.
preparation:
- Before starting the preparation, it is necessary to preheat the oven to 175 degrees Celsius. To start, you have to cut the chicken breast into pieces, season with salt and sprinkle with flour.
- Then fry for 1 to 2 minutes on each side until golden brown. Once the excess oil is removed, place it in a bowl, where the orange juice will be added.
- Mix the cayenne pepper, cinnamon, and cloves and sprinkle the chicken. Finally, you have to add the raisins and almonds.
- In the oven, cook for 15 to 20 minutes. During this period, the chicken should be sprayed two or three times with the remaining orange juice.
Includes lactose-free recipes during the first trimester of pregnancy
These lactose-free recipes for the first trimester of pregnancy will help meet calcium requirements. They will also guarantee an optimal formation of the baby, which is why they are an excellent nutritional option for all pregnant women.
