The browser you are using is too old for our website. Please visit www.aptaclub.co.uk from Chrome and you will be able to browse normally.

Pregnancy
      Breakfast Recipes For Pregnancy

      Corn and courgette fritters with poached eggs

      Power your way through the day with this breakfast of champions. Full of protein, vitamins and minerals, one serving provides a third of your recommended daily folic acid intake, a fifth of your daily vitamin D, and a vitamin C boost.

      Prep time: 10 minutes
      Cook time: 20 minutes
      Serves: 4

      This dish is: vegetarian ◦ low sugar and salt ◦ a source of folic acid and vitamins A, C, D and B12

      Allergens: eggs ◦ milk ◦ gluten (in flour)

      Ingredients

      • 1 medium courgette
      • 150g tinned sweetcorn, drained
      • 6 Red Lion eggs (4 for poaching)
      • 50g flour
      • 20g spring onion
      • 1/2 tsp chili
      • 1/2 tsp paprika
      • 1/4 tsp salt
      • 1/4 tsp pepper
      • 1 tsp olive oil
      • 1 lemon
      • 120 ml low fat crème fraîche
      • 1 tbsp coriander
      • 2 tbsp chives, finely chopped
      • 1 small side salad per person

      Method

      1. Trim the ends of the courgette, grate the flesh and squeeze out the excess water before placing it in a large bowl.
      2. Slice the spring onion and add to the bowl along with the sweetcorn, two eggs, flour, chili, paprika, coriander, the juice of half a lemon, and seasoning. Mix well.
      3. Heat the olive oil in a pan, then add a dollop of batter to create a fritter the size of a Scotch pancake. Flatten with the back of a spoon to make sure the thickness is even and cook for 1 to 1½ minutes on either side, or until golden brown.
      4. Lift the fritter out with a spatula and set aside.
      5. In a small bowl, mix the crème fraîche, the juice of half a lemon, and most of the chopped chives. Set aside.
      6. For the poached eggs, heat a large pan of water on a medium heat until small bubbles start to form. Crack the egg into a small bowl, then stir the water to create a light whirlpool and pour the egg in gently. Cook for 3-4 minutes until the white is set, then remove with a slotted spoon and place on kitchen paper to dry.
      7. To serve, stack the fritters in a pile and top with a tablespoon of the crème fraîche then add the poached egg, a sprinkling of chives and a side salad, if desired.

      Nutritionist's tip

      Your energy needs increase by around 200 calories in your third trimester1. If you need to increase your calorie intake, why not add a second poached egg to your portion?

      Nutritional benefits

      • Courgettes contain vitamin C which can help protect your cells and keep them healthy2
      • Sweetcorn is a source of fibre to help prevent constipation caused by your hormonal changes3
      • Eggs are good sources of protein which provides the building blocks for your baby to grow4. Make sure your eggs have the Red Lion stamp on their shell as these are safe for pregnant women to eat either raw or partially-cooked5
      • Salt: Salt can help regulate and maintain your body fluid6, but too much can be harmful so be aware of hidden sources and where possible try to limit your intake
      Nutrition value Amount % Reference nutrient intake
      Energy 279kcal 14%
      Fat 15g
      21%
      Saturates 5.7g
      29%
      Sugars 7g 8%
      Salt 0.34g
      6%
      Nutritional claims are based on single-portion analysis.

      Free 'Eating for 2' recipe e-book

      Healthy, tasty recipes by chef Lorraine Pascale and our team of nutritionists

      Join now for free
      1. NHS. Your pregnancy and baby guide [Online] 2018 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/common-pregnancy-problems/#constipation [Accessed June 2018].
      2. NHS. Healthy Eating Pregnancy [Online] Available at: https://www.nhs.uk/start4life/pregnancy/healthy-eating-pregnancy/ [Accessed July 2018].
      3. Turner SW et al. Associations between fetal size, maternal α-tocopherol and childhood asthma. Thorax 2010;65(5):391-7.
      4. Devereux G et al. Low maternal vitamin E intake during pregnancy is associated with asthma in 5-year-old children. Am J Resp Crit Care Med 2006;174(5):499-507.

      You may also like

      Your baby's future health begins here

      Your baby's future health begins here

      At Aptaclub, we believe that experience helps to build resilience; that each new encounter, whether in pregnancy or after birth, can shape your baby’s future development. With our scientific expertise and one-to-one round the clock support, we can help you and your baby embrace tomorrow.

      Join Aptaclub

      Your privacy is important to us and therefore we would like to explain how we use cookies on this website. With your consent, we will use cookies to measure and analyse how our website is used (analytical cookies), to tailor it to your interests (personalisation cookies), and to show you relevant advertising and information (targeting cookies) we think you will like. For more information please read the cookie statement.

      Privacy Settings

      You can choose your preferences anytime for cookies and tracking. For more information please read our cookie policy.

      • Strictly necessary

        They are necessary for the website to function and cannot be switched off. They are usually only set in response to actions made by you which amount to a request for services (setting your privacy preferences, logging in, filling in forms, etc.). You can set your browser to block or alert you about these cookies, but some parts of the site will not then work.

      • Analytical cookies

        They allow us to count visits and traffic sources, to measure and improve the performance of our site. They show us which pages are the most and least popular and how visitors move around the site. If you do not allow these cookies we will not know when you have visited our site, and will not be able to monitor its performance.

      • Personalisation cookies

        They enable website’s enhanced functionality and personalization. They may be set by us or by third parties whose services we have added to our pages. If you do not allow these cookies, some or all of these services may not function properly.

      • Targeting cookies

        They may be set through our site by our advertising partners, to build a profile of your interests and to show you relevant adverts on other sites. They do not store directly personal information, but are based on uniquely identifying your browser and internet device. If you do not allow these cookies, you will experience less targeted advertising.