Berry Nice!

Berries, bursting with that unique sweet but tart taste, are deserving of their pregnancy ‘superfood’ status and are easily available too. They contain a wealth of phytonutrients, which are beneficial plant compounds that have antioxidant and/or anti-inflammatory effects in the body. These compounds, incidentally, create those brilliant red, purple and blue colours on your favourite berries.

As your need for vitamin C increases during pregnancy, you’ll need to replenish your intake of it every now and then. Remember, Vitamin C is a water soluble nutrient which cannot be stored in the body, hence you’ll need to consume foods that are rich in it everyday.

Behold, the mighty berries, particularly strawberries! They are exceptionally rich in Vitamin C, where just 100 grams of this decadent fruit will provide your body with three quarters of your recommended daily intake.

Strawberries also provides about 12% of the daily requirement of folate during pregnancy, which helps to keep certain birth defects at bay.

Raspberries and blackberries are known to be rich in fibre, something that no pregnant mama can do without! An increased intake of fibre, together with lots of fluids, will help keep your digestive system healthy and your bowel movements easy, especially during the third trimester, when constipation is a common problem for most women.

Ways to enjoy berries!

• Add them into plain yogurt in place of fruit-flavoured ones
• Top them onto your breakfast cereal
• Toss some into your salads
• Add into ice-cold sparkling water along with a few mint leaves for a refreshing, fruity beverage

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Try these simple recipes!

Strawberry Biscuits

Ingredients

• 1/2 cup (4 oz.) frozen salted butter
• 2 tbsp melted salted butter
• 2 1/2 cups (10 oz.) self-rising flour
• 1/4 cup granulated sugar
• 1/4 tsp baking powder
• 1 cup chilled heavy whipping cream
• 1 cup chopped fresh strawberries

Method

1. Preheat oven to 475°F. Line a rimmed baking sheet with parchment paper.
2. Grate the frozen butter. Toss together grated butter, flour, sugar, and baking powder in a large bowl.
3. Chill 10 minutes.
4. Make a well in the center of the butter mixture. Add the heavy cream, and stir 10 times.
5. Add the strawberries, and stir 5 times. (Dough will be loose and flaky.)
6. Turn the dough out onto a lightly floured surface, and gently knead 3 to 4 times. Lightly sprinkle flour over top of dough. Using a lightly floured rolling pin and roll dough into a 3/4-inch-thick rectangle (about 9 x 5 inches). Starting at 1 short end, fold dough in half so short ends meet. Repeat rolling and folding procedure 4 more times.
7. Roll the dough to 1-inch thickness. Cut dough with a floured 2 1/2-inch round cutter, and place on prepared baking sheet, re-rolling dough scraps and flouring as needed.
8. Bake in preheated oven until lightly browned, about 15 minutes.
9. Brush warm biscuits with melted salted butter and serve.

(Recipe adapted from myrecipes.com)

Blueberry Pancakes

Ingredients

• 1 1/2 cups cake flour
• 3 tbsp sugar
• 1 heaping tbsp baking powder
• 1/4 tsp salt
• 1 1/2 cups evaporated milk (more if needed)
• 1 lemon, zested and juiced (more juice if lemon isn’t very juicy)
• 2 tbsp butter, melted, plus more for serving
• 1 1/2 tsp vanilla extract
• 1 large egg
• 1 cup blueberries
• Maple or pancake syrup, for serving

Method

1. Heat a heavy skillet or pan over medium-low heat.
2. Mix the flour, sugar, baking powder and salt in a mixing bowl and set aside.
3. In another bowl, mix the evaporated milk, lemon zest and juice. Allow to sit for 5 minutes, then add the egg and vanilla, and combine well.
4. Pour the wet mixture into the dry ingredients, stirring gently to combine. Stir in the melted butter. Add more evaporated milk if the mixture is overly thick.
5. Stir in the blueberries.
6. Melt a little of the softened butter in the heated skillet and drop the batter by 1/4 or 1/3 cup measures.
7. Cook pancakes on both sides for a couple of minutes until golden.
8. Serve with butter and warm syrup.

Raspberry Jam

Ingredients

• 1kg ripe raspberries
• Juice of 1 lemon
• 1kg sugar*

Method

1. Clean and sterilise your jam jar/jars and put a plate in the freezer to chill.
2. Tip half the raspberries into a deep saucepan and add the lemon juice.
3. Mash the berries to a pulp over the heat with a potato masher, then leave to cook for five minutes.
4. Tip: the cooked berries into a sieve over a bowl, then once all of the juice has drained off, firmly work the pulp through the sieve with a wooden spoon until only the seeds are left on the sieve.
5. Tip: the juice and pulp back into the preserving pan and stir in the sugar.
6. Heat gently, then add the remaining whole raspberries.
7. Bring to the boil, and leave to boil for five minutes.
8. Remove from the heat and bring out the chilled plate.
9. Test your jam consistency: Drop a little jam onto the chilled plate and push your finger through it. It should feel and look thick and not runny.
10. If it doesn’t, boil for two more minutes, then test again.
11. Pour into the jars, let cool completely and seal.
12. Once open, you will have to keep your jam refrigerated.

*Try jam sugar, with added pectin