Antega Canada · Recipes
Pregnancy-safe meals for every stage, written for Canada.
Ingredients are shown in metric measures by default, and you can switch between metric and US cups and ounces on any recipe page. Each recipe includes allergen information, food-safety notes, storage guidance and approximate nutrition per portion.
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Evening meal
A gentle slow-cooker stew of chicken thighs, potatoes, carrots and peas — ready when you are.
Evening meal
A big pot of mixed beans, peppers and tomatoes cooked low and slow. Portion and freeze for the weeks after birth.
BreakfastPregnancy
A soft, cake-like tray of oats baked with pasteurized milk, egg, maple syrup and mixed Canadian berries. Cuts into six warm breakfast portions.
45 min total
BreakfastPregnancy
Chewy oat bars with grated apple and cinnamon — useful when mornings are rushed or appetite is small.
40 min total
BreakfastPregnancy
Tender muffins made with oats, whole-wheat flour and wild blueberries. Freeze a batch and thaw one at a time.
35 min total
BreakfastPregnancy
A hot breakfast sandwich with a firmly cooked egg, wilted spinach and pasteurized cheddar in a toasted whole-wheat English muffin.
13 min total
BreakfastPregnancy
Blender pancakes made with oats, banana and egg — no added sugar and cooked right through.
20 min total
BreakfastPregnancy
Soft, spiced pancakes made with canned pumpkin purée and whole-wheat flour — a gentle autumn breakfast.
25 min total
BreakfastPregnancy
Pasteurized cottage cheese on whole-grain toast with sliced peaches — a two-minute protein-containing breakfast or snack.
5 min total
BreakfastPregnancy
A warming baked oatmeal with apple, cranberries and pecans that reheats well through the week.
50 min total
SoupsPregnancy
A comforting pot of chicken, wild rice and vegetables in a light broth — a Canadian classic that reheats well.
65 min total
SoupsPregnancy
A smooth, mild soup of red lentils, carrot and squash. Easy to manage on days when appetite is small.
40 min total
LunchPregnancy
Fully cooked salmon flaked over quinoa with cucumber, edamame and a lemon-yogurt dressing. Salmon is a lower-mercury choice.
40 min total
LunchPregnancy
A wrap filled with freshly cooked chicken in a light yogurt dressing with celery and lettuce — made at home rather than from a deli counter.
25 min total
LunchPregnancy
Roasted sweet potato, black beans, corn and brown rice with a lime-yogurt drizzle. Vegetarian and easy to pack.
45 min total
LunchPregnancy
A baked potato loaded with steamed broccoli and melted pasteurized cheddar — quick, filling and calcium-containing.
65 min total
Evening mealPregnancy
Salmon fillets brushed with maple syrup and mustard, roasted until fully opaque and served with green beans and new potatoes.
35 min total
Evening mealPregnancy
Whole trout fillets baked in foil parcels with lemon and dill — a lower-mercury Canadian freshwater fish.
30 min total
SoupsPregnancy
A creamy Maritime-style chowder made with haddock, potato, corn and pasteurized milk, simmered until the fish is cooked through.
45 min total
Evening mealPregnancy
Lean ground turkey meatballs simmered in a simple tomato sauce, served with whole-wheat pasta. Freezes well.
50 min total
Evening mealPregnancy
A slow-simmered stew of lean stewing beef and pot barley with root vegetables — an iron-containing winter meal.
140 min total
Evening mealPregnancy
A one-dish bake of chicken, brown rice, mushrooms and peas that needs almost no attention once it is in the oven.
75 min total
Evening mealPregnancy
Layers of lentil and vegetable ragù with pasteurized cheese — a meat-free family bake that freezes in portions.
70 min total
Evening mealPregnancy
A homely baked pasta with pasteurized cheddar sauce and peas — gentle food for evenings when nothing else appeals.
45 min total
Evening mealPregnancy
Firm tofu, cauliflower and peppers in a mild coconut curry sauce, served with brown rice.
40 min total
Evening mealPregnancy
Canned or freshly cooked salmon baked with pasta, broccoli and a light cheese sauce.
45 min total
Evening mealPregnancy
A fast weeknight stir-fry of chicken strips, snap peas, carrot and pepper with a light soy-ginger sauce.
30 min total
Evening mealPregnancy
A meat-free cottage pie with brown lentils, mushrooms and carrots under a creamy potato topping.
65 min total
Evening mealPregnancy
A soft, mild risotto with roasted squash, spinach and pasteurized parmesan-style cheese.
50 min total
Evening mealPregnancy
Fish cakes made with canned wild salmon and mashed potato, baked rather than fried until piping hot.
50 min total
SnacksPregnancy
No-bake bites of oats, dates and peanut butter — handy for hospital bags and long appointment days.
15 min total
SnacksPregnancy
A packable box of pasteurized cheddar, apple slices, whole-grain crackers and walnuts.
5 min total
SnacksPregnancy
Steamed edamame pods with a light sprinkle of salt — a plant-protein snack ready in five minutes.
7 min total
SnacksPregnancy
A moist loaf made with ripe bananas, whole-wheat flour and a little maple syrup. Slices freeze individually.
70 min total
Smoothies & drinksPregnancy
Frozen wild blueberries blended with pasteurized yogurt, banana and milk — cold and easy on a queasy morning.
5 min total
Smoothies & drinksPregnancy
A folate-containing green smoothie with washed baby spinach, frozen mango and pasteurized yogurt.
5 min total
Smoothies & drinksPregnancy
A mild smoothie with pear, oats and a little fresh ginger. Some people find ginger settling; check with your care provider first.
5 min total
DessertsPregnancy
Whole apples baked with an oat, cinnamon and raisin filling — a simple warm dessert with no alcohol.
45 min total
DessertsPregnancy
Slow-cooked rice pudding with pasteurized milk and a little maple syrup, served warm or chilled.
50 min total
Batch cookingPregnancy
A method for cooking, cooling, portioning and labelling meals safely so there is food ready when the baby arrives.
120 min total
