Lactose-free Recipes For The Third Trimester Of Pregnancy
Weight and fatigue take effect in the final stretch of the gestation period. Therefore, exercises and healthy eating are the key to preparing for the arrival of the baby. Lactose-free recipes for the third trimester of pregnancy are easy to prepare and very complete.
Abdominal and belly pain can appear at this stage. Tiredness, swelling in the legs or difficulty sleeping are some of the symptoms. This forces you to take certain precautions to minimize discomfort.
Healthy and balanced diet
In this period the maximum weight is reached during pregnancy. The ideal is not to exceed 12 kilograms of increase at the end of the ninth month.
A healthy and balanced diet is essential at this stage; For this , the nutrients necessary for the development of the baby and the contribution of 350 calories per day must be guaranteed. This will strengthen your muscles and tissues.
Foods such as fish, rich in omega 3, should be part of the daily intake. Fruits, vegetables, legumes, white and red meats and eggs cannot be absent in the last trimester of pregnancy.
It is also recommended to consume fats from nuts, such as almonds, peanuts or hazelnuts, for their interesting nutrients.
Lactose-free recipes for the third trimester of pregnancy
If in addition to the above, you have lactose intolerance, the lactose-free recipes for the third trimester of pregnancy that we present below will be ideal for you and your baby.
Baked salmon with tomato sauce, orange and basil
This recipe is high in omega 3 fatty acids, essential for proper heart function according to a publication in the Annual Review of Food Science and Technology.
Ingredients for salmon:
- 500 grams of salmon with skin.
- 1 teaspoon of olive oil.
- Salt and ground black pepper to taste.
For the sauce:
- 750 grams of garden tomatoes.
- 2 teaspoons of virgin olive oil.
- 5 grams of minced garlic.
- 1 medium orange.
- 1 teaspoon of cornstarch.
- 30 grams of fresh basil leaves.
Salmon preparation:
- Preheat the oven to 150 degrees Celsius. Place salmon skin side down on ungreased tray; brush the surface with olive oil and season.
- Bake for about 30 minutes or until the thickest part is cooked.
Preparation of the sauce:
- In parallel, wash the tomatoes and cut them in half crosswise. Remove the seeds and pass them through a grater until only the skin remains, which is discarded.
- In a frying pan, brown the garlic in the oil heated over medium heat. Add the grated tomatoes and put it on a low heat until the water they give off evaporates, stirring constantly.
- Mix the grated orange peel and the juice of this fruit with the cornstarch until it dissolves. Add this mixture to the tomatoes, together with the basil, previously washed and chopped. Let it boil.
- In a tray, place the salmon portions, without the skin, and pour the tomato sauce on top. Serve with a delicious salad and voila!
Watercress and tomato salad
With this recipe you ensure the contribution of phytonutrients. Specifically, the lycopene content of it stands out. This substance present in tomatoes has proven to be effective in delaying aging and preventing cardiovascular problems.
Ingredients:
- 1 bunch of watercress.
- 1 tomato.
- One teaspoon of olive oil.
- 1 pinch of salt.
preparation:
- Wash the watercress and tomato very well, separate the leaves from the stem and cut them into small pieces. Cut the tomato into thin slices and add the salt and oil.
- You can add some aromatic herb to taste.
Asparagus or broccoli cream
This recipe combines two ingredients with a high content of nutrients. It also has wonderful organoleptic characteristics, which is why it is well accepted by everyone.
Ingredients:
- 200 grams of asparagus or broccoli.
- 2 cups of chicken, chicken or beef broth.
- 1 pinch of salt.
- 1 pinch of pepper
preparation:
- Cook the asparagus or broccoli in the two cups of broth and blend them until obtaining a homogeneous cream.
- Add a pinch of salt and pepper and serve.
Vegetable salad with chicken or tuna
The last of the recipes is a salad with a significant content of animal-type proteins that ensure the proper development of muscle tissues.
Ingredients:
- 1 small lettuce.
- 1 carrot
- 100 grams of corn in grains.
- 1 onion.
- 1 cucumber
- A piece of parboiled chicken breast or 100 grams of tuna.
- 1 tablespoon of olive oil.
- 1 tablespoon of vinegar.
- A teaspoon of mustard.
- 1 pinch of salt.
- Sugar to taste.
preparation:
- Wash very well and cut the lettuce into small pieces. Combine the julienned onion, the thinly sliced cucumber and the grated carrot in a bowl. Add the chicken or shredded tuna and the corn.
- Mix the oil, vinegar, mustard, sugar and salt and add it to the vegetables and meat.
Prepare lactose-free recipes during the third trimester of pregnancy
Feel free to try these wonderful lactose-free recipes for the third trimester of pregnancy and innovate every day with them. Remember that you should also consume dairy on a regular basis, unless your doctor advises you otherwise. In the event that you are intolerant, always opt for its lactose-free versions. The best thing during this period is to carry out a varied diet.
