1 Put the fruit with some milk/yoghurt into a blender and add a handful of any nuts or seeds and a handful of oats. Whiz to blend.
2 Vary the amount of liquid depending on the consistency that you prefer, and add an ice cube for a more refreshing blend during the summer. Alter the ingredients for a variation in taste and nutrients.
Muesli
| Amaranth | Rye flakes* |
| Buckwheat flakes | Quinoa flakes |
| Barley flakes* | Dried fruit, such as cranberries, raisins, currants, dates, figs, unsweetened flaked coconut, apricots or sultanas |
| Millet flakes | |
| Oat flakes* | |
| Rice flakes |
1 Choose any four of the flakes and put 1 tablespoon of each into a bowl. Do not use the items marked with an * if you are following a gluten-free diet.
2 Add 2 tablespoons of any of the dried fruit and also add some nuts and seeds from your storecupboard together with milk or yoghurt.
Variation
In place of the dried fruit, add a grated or chopped apple or pear, or fresh or frozen berries. If using berries, use an ‘apple-sized’ portion.
Seeded yog-pot
| 3 tbsp yoghurt | Pinch of cinnamon, nutmeg, vanilla essence or ginger |
| 3 tbsp seeds, ground or used whole |
1 Combine all the ingredients in a bowl and enjoy.
2 For variety, substitute 1 tbsp of nuts for the seeds.
Variation
Add grated or chopped apple or pear, or fresh or frozen berries. If using berries, use an ‘apple-sized’ portion.
Porridge
| 2 tbsp jumbo porridge oats (regular oats are fine) | 1 tbsp nuts or seed mix |
| 60ml (2fl oz) water | Pinch of cinnamon, nutmeg, vanilla essence or ginger |
| 1 tbsp yoghurt or milk, or oat milk or rice milk as alternatives |
1 Mix the oats and water in a pan and bring to the boil. Reduce the heat and leave to simmer for 1 minute. Alternatively, soak the oats the night before, in just enough water to cover them and heat in the morning.
2 Add the yoghurt or milk together with the nuts or seed mix and the spices. Stir together and eat.
Organic free-range eggs on…
2 organic free-range eggs
Soda bread, rye, spelt or other wheat-free bread, or rice, corn or oatcakes or Ryvita
Spread, such as hummus or pesto
1 Boil the eggs in a small saucepan of water for 4 minutes for a soft yolk, or poach in water for the same length of time.
2 Spread the bread, oatcakes or Ryvita with the hummus or pesto and serve with the freshly-cooked eggs alongside.
Scrambled eggs
| 2 organic free-range eggs | Herbs to garnish, such as dill, chives or parsley, preferably fresh, if not, dried will do |
| 1 tsp crème fraîche, yoghurt or milk | |
| 1/2 tbsp extra virgin olive oil or knob of unsalted butter | |
| Soda bread, rye, spelt or other wheat-free bread, or rice, corn or oatcakes or Ryvita | |
| Spread, such as hummus, pesto (very good with eggs), unsalted butter or non-hydrogenated spread | |
| Freshly ground black pepper, turmeric or paprika |
1 In a jug or bowl, beat together the eggs and crème fraîche, yoghurt or milk. Heat the oil or butter in a medium-sized saucepan, but don’t allow it to smoke.
2 Add the eggs to the saucepan and cook to the consistency you prefer.
3 Meanwhile, spread the bread with the topping of your choice and serve with the scrambled eggs, garnished with the black pepper, turmeric or paprika and the fresh or dried herbs.
Variation
For those mornings when you fancy something extra with your eggs, grill or steam some tomatoes, or steam any other vegetable. Steaming only takes a few minutes and is a great way to add additional colour and flavour to your plate. Try broccoli, asparagus, spinach, chard, mangetout or any other vegetables you have to hand. Additionally, you can add a few strips of smoked salmon.
Soda bread
| 25g (10z) unsalted butter | 300ml (1/2 pint) buttermilk—if you are eliminating dairy, use soya |
| 225g (80z) non-wheat flour | |
| 1/2 tsp baking powder (xantham gum, if you are avoiding gluten) | Handful of sunflower or pumpkin seeds |
1 Preheat the oven to 200°C (400°F)/Gas 6.
2 In a mixing bowl, rub the butter, flour and baking powder together and then add the milk.
3 Knead briefly into a round or oval and bake on a baking sheet in the centre of the oven for 30 minutes until risen and golden.
Off-limit foods!
Let me declare right now, that I really hate the idea of ‘off-limit’ foods because the very idea makes you want to go out and eat as much as you possibly can, just to prove that they are not actually off-limits at all. Because you are super intelligent (all us girls are!), you will know that if you eat a lot of crappy, junk foods filled with fat, sugar or refined carbohydrates you won’t get to your goals because they make you put on weight…but you don’t need me telling you that.
So, here’s a really blindingly obvious list of things that you might want to give a miss because: a) they are fattening and b) they are really crappy foods that you wouldn’t give to a starving hamster:
* Cream buns
* Crisps
* Biscuits
* Loads of white bread
* Processed meals
* Burgers, pizzas and takeaways in general
* Fizzy drinks
* Cakes
* Loads of butter and fatty spreads and dips.
Some gentle exercising
And now for something a little more energetic, even though we are starting gently. This section is for all you motivated types or completely crazy bods who want to get started while still on the delivery trolley. The exercises in this section are specifically designed so that they are safe straight out of the delivery room—but, of course, being sensible, you might want to check with your GP first.
Lucy has devised some really simple Pilates-type exercises for this section to knit back a few of those dodgy muscles that get roughed around a tad in pregnancy. Together with the nutrition tips, they are a foundation for