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Eggs are a nutrient-rich food that is good for consumption during pregnancy. There are many egg recipes for pregnant women that are easy to make and creative with other food ingredients, Mother.
Yes, eggs are a source of animal protein that is safe to consume during pregnancy. However, the safety of eggs for pregnant women will depend on how you cook them.
“Yes (eggs are safe), but make sure you consume them cooked or completely pasteurized,” said dietitian Erin Hinga, MS, RD, as reported by Baby Center.
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Please note, raw or undercooked eggs can carry disease-causing organisms, such as Salmonella, which can cause food poisoning. Well, because pregnancy itself weakens the immune system, pregnant women become very vulnerable to foodborne illnesses.
“If you become ill with Salmonella, the pregnant woman is likely to experience high fever, vomiting, diarrhea and dehydration. In serious cases, these symptoms can become quite severe and cause premature labor or even miscarriage,” said Hinga.
Benefits of eggs for pregnant women
Consuming cooked eggs has several benefits for pregnant women, namely:
1. Excellent source of protein
Eggs are a complete protein that is very good for pregnant women. Eggs contain nine essential amino acids that the body cannot produce itself. Protein is essential for building and repairing muscle tissue, as well as for the production of hormones and enzymes.
2. Fetal brain development
Eggs contain choline, a compound that is beneficial for brain development. Choline is also useful for preventing the fetus from developing spina bifida and anencephaly. Apart from choline, boiled eggs are rich in omega 3. As we know, omega 3 also plays an important role in maintaining brain health and function, Mother.
3. Can improve heart health
Eggs have been proven to have a positive impact on heart health. Research finds that eating eggs can increase HDL (good) cholesterol levels and reduce LDL (bad) cholesterol levels. Eggs may also help reduce inflammation and improve blood vessel function.
4. Maintain the body's immune system
During pregnancy, mothers also need to maintain their body condition so they don't get sick easily. Apart from maintaining cleanliness, consuming eggs can be a way to maintain the immune system because this food contains vitamin D. Please note, vitamin D is needed by the body to maintain the immune system, and is needed for fetal development and making bones strong.
5. Supports overall fetal development
Consuming eggs during pregnancy can support the development of fetal tissue, muscles and organs. Apart from that, eggs can also provide a feeling of fullness and sustained energy, which is useful for regulating appetite during pregnancy.
Egg Illustration/ Photo: iStock
Egg recipe for pregnant women
Here, HaiBunda has summarized from various sources, 7 egg recipes for pregnant women that you can try to make yourself at home:
1. Egg Shakshuka
Egg shakshuka is a North African dish made with boiled eggs in tomato sauce. This food is usually served with spicy sauce with bread or rice. Mothers can be creative with sauces that are not too spicy to eat while pregnant. Here's the recipe:
Materials:
3 teaspoons (tsp) cooking oil 1 medium onion, diced 1 red bell pepper, diced 4 cloves garlic, finely chopped Paprika powder to taste 1 tsp cumin ¼ tsp chili powder 1 cup tomato puree, crushed by hand 6 grains large egg ¼ cup chopped fresh cilantro Salt and pepper to taste
How to make:
Heat oil in a large skillet over medium heat. Add the onion, bell pepper, and garlic and cook until soft, about 5 minutes. Add the paprika, cumin and chili powder and cook for 1 more minute. Add crushed tomatoes and bring to a boil. Reduce the heat to low and simmer for 15 minutes, or until the sauce thickens. Use a spoon to make 6 holes in the sauce. Crack an egg into each hole. Cover the pan and cook over low heat for 5-8 minutes, or until the eggs are cooked. Season with salt and pepper to taste and sprinkle with cilantro. Serve immediately with bread or rice.
2. Japanese omelet
Japanese omelet, also known as tamagoyaki, can be a menu choice for dishes made from eggs that are easy and practical to make. Here's the recipe, Mother!
Materials:
4 large eggs 1 tablespoon (tbsp) dashi or Japanese soup stock 1 tsp sugar 1 tsp soy sauce ¼ tsp salt 1 tbsp vegetable oil
How to make:
In a bowl, beat the eggs, dashi, sugar, soy sauce, and salt until well mixed. Heat a tamagoyaki pan or small non-stick frying pan over medium heat. Add a little oil to the pan and coat evenly. Pour some of the egg mixture into the pan and stir to coat the entire pan. Once the bottom of the egg mixture is cooked, use chopsticks or a spatula to roll it halfway. Add a little oil to the pan and pour in a little more of the egg mixture. Slide the rolled omelet to the side of the pan and pour the egg mixture over the end. Once the bottom of the egg mixture is just cooked, roll it up. Repeat the steps above until all the egg mixture is used up. Once the tamagoyaki is cooked, slide it onto a plate and let it cool slightly. Cut the tamagoyaki into small pieces and serve with rice.
3. Toast filled with egg and avocado
This menu is suitable to be eaten at breakfast with a glass of milk, Mother. Here's a recipe for toast stuffed with eggs and avocado:
Materials:
1 slice whole wheat bread ¼ avocado, mashed 1 egg, fried, boiled or scrambled to taste Salt and pepper to taste
How to make:
Toast whole wheat bread. Spread mashed avocado on toast. Sprinkle with egg and season with salt and pepper to taste.
4. Egg muffins with vegetables
Egg muffins with vegetables can be used as a snack between large meals. Here's how to make it:
Materials:
5 whole eggs 1 cup spinach, chopped ½ cup red bell pepper, chopped ½ cup green bell pepper, chopped 2 green chilies, chopped ½ cup spring onions, chopped ½ tbsp black pepper powder ½ tbsp chaat masala powder (Indian spice mixture) 3- 4 tablespoons cheese, grated. Enough cooking oil
How to make:
Heat ½ tablespoon oil in a large frying pan and add all the vegetables, including red and green chilies, spring onions and spinach. Saute for 2 minutes and turn off the heat. Let it cool. Then, take a bowl and crack all the eggs, beat them well, then add green chilies, black pepper powder, chaat masala and salt to taste. Grease a muffin pan with the remaining oil. Once the vegetables have cooled, mix them with the eggs. Put the egg mixture into the muffin pan using a spoon, then sprinkle the grated cheese on top. Bake for 15 minutes or until the muffin heads are crispy and the eggs are cooked through. Serve it while it's warm, Mother.
5. Steamed eggs with mushrooms
Apart from frying, mothers can process eggs by steaming them. The following is a recipe for creating a steamed egg menu with mushrooms for pregnant women:
Materials:
4 whole shiitake mushrooms, dried 4 eggs ½ tsp dashi Soy sauce to taste Thinly sliced green onions to taste Cayenne pepper
How to make:
Place the mushrooms in a medium bowl and pour 1½ cups hot water to cover them. Leave it for 30 minutes. Squeeze the mushrooms and slice thinly. Set the water aside. Add the egg and dashi to the bowl with the mushroom soaking liquid and stir until combined. Strain finely into a heatproof serving bowl. Using a spoon, remove any remaining bubbles, then gently sprinkle the mushrooms over the egg mixture. Prepare a steamer basket in a large pot with a tight-fitting lid. Pour water up to 2 inches in a saucepan and bring to a boil over medium heat. Carefully place the bowl of egg mixture into the steamer and immediately cover, leaving the lid slightly tilted to allow steam to escape. Reduce the heat to medium-low and steam, adjusting the heat as needed to keep the water boiling, until the egg mixture is firm and cooked through. When you feel it is cooked, carefully remove the bowl from the steamer. Then, sprinkle with soy sauce, spring onions and cayenne pepper according to taste.
6. Spinach frittata recipe
Frittata is a typical Italian dish that is similar to an omelet. The difference is, mothers can add vegetables as a complement to the talur to increase the taste and nutritional value. Here's a frittata recipe with spinach mixture:
Materials:
5 potatoes 1 tbsp olive oil 1 onion, sliced 40 grams baby spinach, chopped 25 grams cherry tomatoes, chopped 4 eggs 2 tbsp milk
How to make:
Cook the potatoes in boiling water for 15 minutes. Drain and cut into small pieces. Heat oil in a small non-stick frying pan. Add the onion, saute until soft, add the spinach, stir until wilted. Add tomatoes and season. Mix eggs and milk in a bowl, stir. Pour over the cooked spinach and cook in a frying pan with hot oil until the edges are firm. Set aside in a bowl when cooked. Place the cooked ingredients on a heat-proof plate, then bake for 5-8 minutes until the center is firm. Slice the frittata and serve it as your mother's lunch menu.
7. Scrambled eggs with cheese and crackers
The final recipe is scrambled eggs created with biscuits. Mothers can enjoy the experience of eating eggs with a mixture of savory and sweet flavors at the same time. Here's the recipe:
Materials:
2 tablespoons unsalted butter 1 cup onion, finely diced 8 large eggs, beaten 6 ounces mozzarella, diced. 1/4 cup crumbled feta cheese 1 tablespoon ground dill Salt to taste Black pepper to taste 4 large biscuits, broken into small pieces
How to make:
Heat butter over medium heat in a non-stick frying pan. Add the onion and cook, stirring frequently, about 5 minutes. Add eggs and stir until cooked. Add the feta and mozzarella and cook, stirring frequently, until the mozzarella is melted and the eggs are gently stirred in, about 1 minute. Reduce the stove, then add salt and pepper to taste. Let stand until half cold. On a heat-proof plate, you can arrange the biscuits, then add the stir-fried eggs on top. Cover again with the biscuit top. Scrambled eggs with cheese and biscuits can be eaten immediately while warm. When making this recipe, make sure you use pasteurized cheese.
These are 7 egg-based food recipes for pregnant women. Good luck, Mom!
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(ank/rap)