Your pregnancy friendly Valentine's meal

Your pregnancy friendly Valentine's meal is here! Not only is this delicious, it’s packed with nutrients to help support you and your baby.

Starter: Citrus Salad with Feta

Ingredients:

2 oranges, peeled and cut into segments

2 grapefruits, peeled and cut into segments

1/2 cup pasteurised feta cheese, crumbled

2 tablespoons olive oil

2 tablespoons fresh lemon juice

2 tablespoons fresh basil, chopped

Salt and pepper, to taste

Method:

Place orange and grapefruit segments in a large bowl.

In a small bowl, whisk together olive oil, lemon juice, basil, salt, and pepper.

Pour dressing over the fruit and toss to combine.

Sprinkle feta cheese over the salad and serve.

How it supports you and your baby:

Oranges and grapefruits are high in Vitamin C which helps boost the immune system and aids in the absorption of iron.

Feta cheese is high in calcium which is important for the development of the baby's bones and teeth.

Olive oil is a source of healthy fats which are important for the baby's brain development.

Lemon juice contains Vitamin C which helps reduce inflammation and can help relieve some of the aches and pains associated with pregnancy.

Basil is a source of Vitamin K which helps support blood clotting and is important for healthy bones.

Main: Salmon with Asparagus

Ingredients:

2 6-oz salmon fillets

2 teaspoons olive oil

Salt and pepper, to taste

2 cloves garlic, minced

2 tablespoons lemon juice

2 tablespoons fresh parsley, chopped

1 bunch asparagus, trimmed and cut into 1-inch pieces

Method

Preheat oven to 400°F.

Place salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.

Bake in preheated oven for 15 minutes.

Meanwhile, heat 1 teaspoon olive oil in a large skillet over medium-high heat. Add garlic and sauté until fragrant, about 1 minute.

Add asparagus and sauté until tender, about 5 minutes.

Remove from heat and stir in lemon juice and parsley.

Serve salmon with asparagus.

How it supports you and your baby:

Salmon is high in Omega-3 fatty acids which are important for the baby's brain and eye development.

Olive oil is a source of healthy fats which are important for the baby's brain development.

Garlic is a source of Vitamin B6 which helps support a healthy immune system and helps reduce nausea.

Lemon juice contains Vitamin C which helps reduce inflammation and can help relieve some of the aches and pains associated with pregnancy.

Parsley is a source of Vitamin K which helps support blood clotting and is important for healthy bones.

Asparagus is high in folic acid which is important for the baby's neural tube development.