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5 vegan recipes that will provide all nutrients needed during pregnancy

5 vegan recipes that will provide all nutrients needed during pregnancy

Inappropriate nutrient intake, and viral infections are linked to global fetal and infant losses. But consuming antiviral foods may help reduce stillbirths and infant mortality by keeping expectant mums and children healthy. So, here are 5 vegan recipes that will provide all nutrients needed during pregnancy.


The vegan foods that may help reduce stillbirths and infant mortality by keeping expectant mums and children healthy have been reported to be: almonds, walnuts, lemons and limes, tomatoes, beans and hemp seed oil. This is because, these foods have antiviral capabilities and contain iron, folic acid, calcium and omega 3 fatty acids. So, the 5 vegan recipes that will provide all nutrients needed during pregnancy are based on these ingredients.

1) Mexican bean dip


2 Tbsp Olive oil
1 Onion, brown, large, diced
2 cloves Garlic, minced
½ tsp Chilli flakes, optional
1 tsp Ground cumin
2 cans of Butter beans, pinto beans, kidney beans, cannellini beans, borlotti beans, or 4 bean mix. 800g total, washed and drained
2 Limes, or 1 lemon, juice of
4 Tbsp Chipotle sauce

to serve

1 bunch of Coriander, chopped
1 punnet Plain unsweetened yoghurt
1 Green chilli, chopped, optional
1 packet Corn chips


Heat oil in a fry pan on medium heat. Saute onion, garlic and cumin until onion is soft (about 4-5 minutes).
Tip onion mixture into a food processor with chilli if using, beans, chipotle sauce and lime/lemon juice. Blitz until well combined. Season to taste with salt and pepper, and more lime juice if needed.

To serve, warm dip up in the microwave or stove top, top with a good dollop of yoghurt or sour cream and garnish with coriander and green chilli if using. Serve dip warm with corn chips.

2) Indian style tomato soup


2 tbsp. ghee (substitute oil, if making vegan)
8 whole peppercorns
3 small bay leaves
1 inch piece of cinnamon, broken
1 whole clove
1/2 tsp. ground garam masala
1 medium red onion, diced
3 large garlic cloves, smashed and roughly chopped
2 1/4 c. peeled roma (or plum) tomatoes
2 tsp. sugar
1″ piece of ginger, grated (about 1.5 tbsp.)
pinch of chili powder to taste
pinch of ground nutmeg
1 handful fresh coriander (cilantro)–leaves and stems
4 cups water
salt, to taste
fresh coriander (cilantro), ground black pepper and additional oil for garnish


Bring 4 cups of water to a boil. In a different pan, melt the ghee and add the peppercorns, bay leaves, clove, cinnamon and garam masala. Fry the spices until they begin to release their aroma, being careful not to burn them. Add the onions and stir.

Cook the onions about 5 minutes, until they begin to turn translucent Add the garlic and cook a minute more, until the garlic no longer smells raw. Tip in the tomatoes.

Stir everything together and bring to a boil. Once the mixture begins to boil, turn the heat down and simmer for about 5 minutes or until the tomatoes begin to break down.

Add the boiling water to the tomato mixture and stir in the grated ginger, nutmeg, sugar, chili powder and toss in 1 tsp. of salt. Allow the mixture to simmer for about 5 minutes before transferring the mixture to a blender. Add the fresh coriander leaves and stems.

Blend until the shorba is a very smooth consistency. If the shorba is still a little chunky, you may want to pass it through a fine sieve before finally transferring the shorba into a clean vessel. I used the same dutch oven in which I boiled the water. Check the soup’s seasoning and add extra salt, if necessary.

Serve garnished with fresh coriander leaves and freshly ground black pepper. If you want to get really fancy, you can drizzle a small amount of oil on the surface of the soup.

3) strawberry walnut smoothie


1 cup almond milk or milk of choice
1/2 avocado
1/2 cup frozen strawberries
1/4 cup walnuts
1 tablespoon cacao nibs (blended and a few on top as garnish)
1/2 teaspoon vanilla extract or powder
A little honey, maple syrup, or stevia to sweeten (optional)

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The Optional Add-ons

Additional 1/2 cup of strawberries
1/2 banana
1 tablespoon flax or chia seeds
1 cup spinach or kale to go green
Anything else healthy you have on hand


Place all of the ingredients into your blender and blend for around 30-45 seconds or until nice and smooth.

4) almond salad


1 cup Soaked almonds
2 tablespoons coconut milk, or pickle juice
Squeeze of fresh lemon juice
Cashew Cream or vegan mayo, as needed
Pinch of sea salt and ground pepper, to taste
1/2 cup diced celery
Fresh minced herbs: dill, parsley
Dab of raw organic agave, to taste


dump the soaked almonds into a food processor bowl; cover and pulse until shredded. Add the liquids and pulse again.

Add the cream or mayo, to your liking. Pulse again. You want it flaky.

Taste test for texture. Add more liquid if it needs moisture to obtain the right consistency.

Season to your liking with fresh minced herbs and and a dab of raw agave.

Use in sandwiches, roll-ups, lettuce cups. Serve as an appetizer spread for crackers.

5) hemp dressing


Juice from 1 orange
Juice from 1 lemon
Juice from 1 lime
1/2 clove of garlic
1/4 cup hemp seeds
1 tbsp olive oil
sprinkle of sea salt


Blend all ingredients together and then pour over salad

For more vegan related stories, click the links below

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