Roasted Vegetables & Ikan Kunning
300g
300g
300g
1
1
5
2Tbs
4
1Tbs
Pumpkin
Daikon Radish
Lotus Root
Cauliflower (Grated into “Rice”)
Large Carrot
Ladies Fingers
Olive Oil
Ikan Kuning
Salt
- Cut the vegetables into small dice
- Lay them out on a thin layer in a tray
- Lay Ikan Kuning on the vegetables
- Season fish and vegetables with olive oil and salt
- Cook in a preheated oven at 150°C for 20 Minutes
- Once cooked, remove the fish bones and set aside fish flakes
Rempah / Cauliflower Rice Curry
80g
15g
30g
2Tbs
1Tbs
6Tbs
1Tbs
Shallots
Ginger
Garlic
Olive Oil
Curry Powder
Coconut Milk
Salt
- Cut cauliflower into smaller pieces and blitz it in the food processor
- Blend shallots, ginger and garlic with water and oil into a paste
- Heat up oil over medium heat and stir fry paste till fragrant
- Add curry powder and mix well into a curry paste
- Add coconut milk and stir well
- Add cauliflower rice and ikan kuning flakes into the curry
- Season with salt
Serve the cauliflower rice curry with the roasted vegetables.
What should expectant mothers eat and how much more should they be eating?
Pregnant mothers should typically eat about 300 calories more a day. They should also be eating nutrient dense whole foods which are rich in vitamins and minerals. Such as folic acid, vitamin A, B12, D, C, iron, Omega 3 fatty acids and calcium.
Mothers should think about eating a wide range of vegetables such dark green leafy vegetables which are great sources of folic acid, iron and calcium. Cruciferous vegetables like broccoli and cauliflower are also great for detoxification. Incorporate root vegetables like carrots for beta carotene and daikon for complex carbohydrates and prebiotics.
Daily protein requirements would typically be about 70-100g, so you can look to eating more small fatty fish which also have omega 3 fatty acids which are essential for baby’s brain development. Smaller fish are preferred because they are less likely to contain high levels of toxins such as mercury. Sardines, ikan kuning and herrings are good examples.
1 in 5 pregnancies in Singapore is complicated by gestational diabetes, so pregnant mums will want to get their calories from complex carbohydrates from whole grains and root vegetables. The benefits include consuming less calories, secondly the calories are released more slowly with fewer spikes in insulin, thirdly vegetables contain fiber and chemicals that support good gut bacteria growth – and this good gut bacteria is important in reducing the likelihood of diabetes.