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Green beans are a good food for pregnant women because they can prevent premature babies. This food ingredient is easy to get and can be made as a dish during pregnancy, Mother.
There are many green bean recipes for pregnant women that you can create so you don’t get bored easily. As a food menu, green beans are suitable to be served as a snack between main meals.
Benefits of green beans for pregnant women
Green beans are the best source of vegetable protein. This food contains essential amino acids, such as phenylalanine, leucine, isoleucine, valine, lysine and arginine. Apart from that, green beans also contain vitamins and minerals that are good for pregnant women, for example folic acid and iron.
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“One cup of green beans (202 grams) provides 80 percent of the folic acid requirements according to the Recommended Dietary Intake (RDI). Green beans are also high in iron, protein and fiber, which women need during pregnancy,” said dietitian Ryan Raman, MS, RD, quoted from Healthline.
Consuming sufficient folic acid during pregnancy is important because it can prevent prematurity and neural tube defects in the fetus. A study published in Frontiers in Neuroscience in 2019 concluded that higher levels of pregnant women’s folic acid were significantly associated with a lower risk of premature birth.
Like folic acid, iron is also needed during pregnancy to prevent anemia, which is directly related to the risk of premature birth. According to the World Health Organization (WHO), anemia during pregnancy places women at risk of poor pregnancy outcomes, including maternal and fetal death, premature birth, and low birth weight.
Green bean recipe for pregnant women
Mothers can get raw green beans easily at the market. The best way to consume it is to cook it thoroughly to prevent exposure to bacteria.
Here, HaiBunda has summarized from several sources, 5 green bean recipes for pregnant women that are easy to make at home:
1. Original green bean porridge recipe
Ingredients:
100 gr green beans 65 ml instant coconut milk A sheet of pandan leaves 100 gr granulated sugar A little salt Ginger to taste 650 ml water
How to make:
Soak the green beans for 1 hour or the longer the better. Drain green beans. Cook the water until it boils then add the soaked green beans. Then add pandan leaves and ginger. Cook in boiling water for 5 minutes. Cover the pan and turn off the heat. Leave it for 30 minutes. Turn the heat back on and mix the instant coconut milk and granulated sugar. Cook the instant coconut milk and granulated sugar for 7 minutes and stir continuously while checking the sweetness level. When it’s ready, turn off the heat. Green bean porridge is ready to be served.
The original green bean recipe above is quoted from the book Practical Cooking with a Pressure Cooker that is More Economical, Fast and Delicious, 25 Recipes for Popular Favorite Dishes by Lilly T. Erwin.
Thick Green Bean Porridge Recipe/ Photo: iStock
2. Recipe for marrow porridge in green bean sauce
Marrow porridge ingredients:
1 liter coconut milk 1/2 tablespoon salt 2 pandan leaves 125 gr rice flour
Green bean sauce ingredients:
500 gr dried green beans, soaked in water for 4 hours 500 ml water 50 gr granulated sugar 50 ml coconut milk 2 pandan leaves
How to make:
Take a little coconut milk to dissolve the rice flour. Then boil the coconut milk, salt and pandan leaves until it boils. Add the rice flour solution and stir while stirring until it boils and thickens. Remove and set aside. To make green bean sauce, you can boil the green beans in water until soft. Add granulated sugar, coconut milk and pandan leaves, then cook until boiling. After that, lift and set aside. Serve marrow porridge with green bean sauce.
3. Recipe for green bean cake with cheese
Ingredients:
500 g white sticky rice, soak for 2 hours, then drain. 250 ml coconut milk 2 pandan leaves 75 grams granulated sugar Salt to taste
Filling ingredients:
150 grams green beans 2 pandan leaves 1 teaspoon gram 300 ml water 50 gr granulated sugar 100 gr grated cheese
How to make:
Steam the sticky rice for 15 minutes, then remove from heat. Then, Mother can cook coconut milk mixed with pandan leaves, granulated sugar and salt. Stir until boiling. Add the steamed sticky rice, stir until evenly mixed, let stand for 5 minutes until all the coconut milk is absorbed by the sticky rice. Steam the sticky rice again for 30 minutes until cooked, then remove from heat. Divide the sticky rice into 2 parts. To make the filling, you can cook green beans mixed with pandan leaves, salt and water until the green beans are soft, then add granulated sugar. Stir until smooth, cooked, and the water runs out. Remove and cool. Take one piece of sticky rice, flatten it. Sprinkle green beans on top of sticky rice, then top with grated cheese. Cover the contents with another piece of sticky rice, press until neat. Mothers can cut the lemper according to taste, then eat it straight away.
The recipe above is excerpted from the book Delicious Lemper Creations by Dapur Aliza.
4. Mungbean sorbet recipe
Ingredients:
250 gr green beans 100 gr brown sugar 1 liter water 300 ml green bean juice ready to use
How to make:
Cook the green beans with water and brown sugar using a pressure cooker for approximately 20 minutes, or until soft. Then, discard the water and let it cool. Put the green beans and green bean juice into a food processor. Then, puree until it becomes soft. Pour the mixture into an ice cream maker, process until it becomes a sorbet. Transfer the dough to a baking sheet, then store in the freezer for approximately 1 hour. Mungbean sorbet can be consumed immediately cold.
This mungbean sorbet recipe is quoted from the book 20 Refreshing Sweet Sorbet Creations by Aulia Puspitaningayu.
5. Pandan green bean brochure recipe
Ingredients:
150 gr peeled green beans 100 gr melted white cooking chocolate 50 gr melted margarine 50 ml cooking oil 50 ml sweetened condensed milk 4 chicken eggs 100 gr granulated sugar 1 tsp SP 1 tsp pandan paste 75 gr hunkue flour 50 gr wheat flour
Topping ingredients:
50 gr powdered sugar 50 gr powdered milk 100 gr melted dark cooking chocolate
How to make:
Soak peeled green beans for about 1 hour. Then, steam and puree. Mix white cooking chocolate, oil and sweetened condensed milk, then stir until smooth. Add 200 grams of green beans, puree with a blender, then set aside. Mix eggs, sugar, SP, and pandan paste. Beat until thickened. Add the hunkue flour and flour, stir with a spatula until smooth, Mother. Pour in the cooking chocolate mixture slowly while stirring. Then, pour the mixture into a 22 x 22 x 5 cm tin lined with baking paper and smeared with margarine. Steam the mixture until cooked for 45-60 minutes. Remove and cool. To make the topping, you can mix the remaining green beans, sugar and powdered milk. Stir well. Then, pour in the cooking chocolate, spread with the green beans. This green bean cake can be eaten straight away.
This green bean recipe is published in the book Special Brownie Creations by Elisa.
That’s a green bean recipe that you can make as a snack menu during pregnancy. Consuming green beans has a multitude of health benefits. But, remember. It is best not to consume excessive amounts of processed green beans during pregnancy, especially if they are made from sugar.
I hope this information is helpful!
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(ank/rap)