Ginger and oat morning bowl

Name: Ginger and oat morning bowl
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 2 portions

A mild, warm oat bowl with a little fresh ginger — some people find ginger settles early-pregnancy nausea, though it does not work for everyone.

Make this recipe

Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

For 2 portions. Tick items as you go — nothing is changed for anyone else.

Our recipes use a 15 ml tablespoon. The standard Australian tablespoon holds 20 ml, so use three level teaspoons where a tablespoon is listed.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Step 1. Simmer the oats and milk over medium heat for six to seven minutes.
Step 2. Stir in the grated ginger at the end of cooking so the flavour stays gentle.
Step 3. Serve topped with banana and sunflower seeds.
Step 4. Sweeten with a little honey if you want to.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Cook eggs until both the white and the yolk are firm, and cook meat, poultry and seafood until steaming hot throughout.
Use pasteurised milk, yoghurt and cheese. Soft and surface-ripened cheeses are only suitable when cooked until steaming hot.
Avoid pre-prepared salads, deli meats, pâté, raw sprouts and cold smoked or raw seafood while pregnant, and wash all produce well.
Refrigerate leftovers within two hours, keep them at or below 5°C, and reheat once until steaming hot throughout.
Small amounts of ginger in food are generally considered fine in pregnancy, but ginger supplements are different — ask your midwife, GP or pharmacist before taking any.
If you cannot keep food or fluids down, contact your midwife or doctor; severe vomiting in pregnancy needs medical care.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Healthy eating when you're pregnant or breastfeeding — National Health and Medical Research Council — Eat for Health, reviewed 10 September 2026
Foods to avoid when pregnant — healthdirect Australia, reviewed 10 September 2026
Advice for pregnant women about food safety — Food Standards Australia New Zealand, reviewed 10 September 2026