Prenatal Power Green Salad
Crisp leafy greens, pomegranate and toasted seeds in a citrus dressing — a fresh, folate- and vitamin C-rich salad to support fertility nutrition.
- Folate-rich
- Quick to make
- Light meal
Why you'll love this
Crisp greens with juicy orange, pomegranate, salty feta and toasted sunflower seeds in a honey-orange dressing. It is fresh, colourful and ready in 20 minutes.
Good for: Lunch · Light meal · Trying to conceive · Pregnancy
Total Time
20 min
Serves
2 people
Calories
300 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Folate150 mcg
- Vitamin C52 mg
- Calcium140 mg
- Fibre7 g
Why it can be useful when trying to conceive
If you are trying to conceive, this salad is an easy way to add leafy greens to your week: greens and sunflower seeds bring folate, and orange and feta add vitamin C and calcium. Folate-rich food is a good habit alongside, never instead of, the folic acid tablet your doctor advises.
Folate
Three cups of leafy greens plus sunflower seeds make this salad folate-rich; folate helps the body make new cells, which matters from the very start of pregnancy.
From: leafy greens, sunflower seeds
Vitamin C
Orange segments, orange juice and pomegranate bring vitamin C, which helps your body absorb the plant iron in the leafy greens on the same plate.
From: orange, pomegranate seeds
Calcium
Crumbled feta adds calcium, which helps keep bones and teeth strong, to a salad that would otherwise have little.
From: feta
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- 3 cups mixed leafy greens
- 1/2 cup pomegranate seeds
- 1/4 cup toasted sunflower seeds
- 1/2 orange, segmented
- 1/4 cup crumbled feta
- 2 tbsp olive oil
- 1 tbsp orange juice
- 1 tsp honey
Easy substitutions
crumbled feta → paneer cubes made from pasteurised packaged milk
Easier to find in India, and pasteurised paneer is listed by the NHS as a safe soft cheese in pregnancy.
honey → leave it out
The orange already sweetens the dressing; useful if you are cutting back on sugar.
How to make it
- 1
Whisk olive oil, orange juice and honey into a citrus dressing.
- 2
Place leafy greens in a large serving bowl.
- 3
Add orange segments, pomegranate seeds and feta.
- 4
Toss gently with the dressing.
- 5
Scatter toasted sunflower seeds over the top and serve.
Pregnancy-friendly tips
- Add a cup of boiled chickpeas or grilled paneer to turn this side salad into a filling lunch.
- If you pack it, keep the dressing, seeds and feta separate and toss just before eating.
Safety note
- Use feta made from pasteurised milk and check the label, as unpasteurised cheese can carry Listeria.
- Wash the leafy greens under running water and dry them well, as the salad is eaten raw.
Contains: Milk
Frequently asked questions
Is feta cheese safe in pregnancy?
Yes, if it is made from pasteurised milk. The NHS lists pasteurised feta among the soft cheeses that are safe; avoid unlabelled or unpasteurised cheese.
Is this salad filling enough for lunch?
On its own it is fairly light, at around 9 g of protein. Add chickpeas, paneer or a hard-boiled egg cooked firm to make it a full meal.
Ratings & Reviews
Sign in to rate this recipe.
You might also like
More Fertility Recipes
Whole Wheat Vegetable & Paneer Wrap
A whole wheat vegetable and paneer wrap with sautéed peppers and hung curd, a 20 minute lunch that is high in protein and rich in calcium.
- High protein
- Calcium-rich
- Quick to make
Moong Sprouts & Vegetable Stir-Fry
A quick moong sprouts and vegetable stir-fry with carrot, bell pepper and sesame oil, a source of folate and vitamin C with the sprouts cooked through.
- Folate source
- Vegan
- Light meal
Chickpea & Sweet Potato Curry
A coconut milk chickpea and sweet potato curry — folate, iron and fibre from chickpeas, beta-carotene from sweet potato, for fertility nutrition.
- Folate-rich
- High fibre
- Vegan