Can I Eat Mezze in Pregnancy? A Safe Guide for Expectant Mums

Ah, mezze—a delightful, flavour-packed assortment of small dishes that brings joy to any table. Whether it’s creamy hummus, tangy tabbouleh, crispy falafel, or warm pita bread to scoop up all those incredible dips, mezze offers something for everyone. But, if you’re pregnant and navigating the rollercoaster ride of cravings, nutritional advice, and the unending battle of trying to avoid anything that could make you or your baby feel poorly, you might wonder: “Can I safely enjoy mezze during pregnancy?”

Fear not, fellow food lover! We’ve got you covered with the antenatal essentials and all the guidance you need to savour this vibrant and varied cuisine without any worries. The good news is, yes, you can absolutely eat mezze in pregnancy! However, as with most foods, there are a few important antenatal guidelines to consider, so let’s dive into the mezze-filled world of pregnancy-safe deliciousness.

What Exactly is Mezze?

Before we get into the nitty-gritty of antenatal care and how it intersects with mezze, let’s take a moment to appreciate this glorious cuisine. Mezze, originating from the Middle East and Mediterranean, is a selection of small dishes that can range from dips, spreads, grilled vegetables, meat, and seafood. It’s essentially the food equivalent of a buffet, but more fun and much tastier.

At a typical mezze spread, you might find classics like:

• Hummus – A creamy, dreamy chickpea dip that’s practically a hug for your taste buds.
• Baba Ghanoush – Smoky, roasted aubergine goodness that’s silky smooth and oh-so-addictive.
• Falafel – Crispy, deep-fried balls of chickpeas, herbs, and spices, often served hot and crunchy (yum).
• Tabbouleh – A refreshing, herbaceous salad of parsley, mint, tomatoes, and bulgur wheat.
• Grilled meats and seafood – Think skewers of lamb, chicken, or shrimp, grilled to perfection.
• Pita bread – Soft, pillowy flatbread for scooping up all of the above.

Now, let’s answer the big question—can you safely eat these goodies while pregnant? Spoiler alert: most of the time, the answer is yes, but with a few precautions.

Pregnancy and Mezze: What to Keep in Mind

1. Hummus, Baba Ghanoush, and Other Dips: The Creamy, Dreamy Dilemma

First things first, we need to talk about the dips, as they’re often the star of the show. Hummus and baba ghanoush are typically made with basic ingredients like chickpeas, tahini, olive oil, lemon juice, and various seasonings—ingredients that are usually safe for pregnant women. However, there are a few things to watch out for:

• Raw ingredients in homemade dips: Hummus and baba ghanoush are sometimes made with raw or lightly cooked ingredients, such as garlic or tahini, which should generally be fine. However, if the dips have raw eggs (in homemade versions or restaurants), this is a no-go during pregnancy due to the risk of salmonella.
• Store-bought dips: If you’re purchasing pre-made hummus or baba ghanoush, double-check the label to ensure they’re pasteurised, as unpasteurised dips might pose a risk for foodborne illnesses. Also, look for added preservatives or high salt content—pregnancy care often includes watching your sodium intake.

2. **Falafel: Fried and Fantastic, But Should It Be?

Falafel, a deep-fried legend, is made from chickpeas or fava beans, herbs, and spices. It’s typically fried, making it an absolute crunch-fest of joy. But can you indulge in falafel while pregnant?

The main concern with falafel during pregnancy is how well it’s cooked and prepared. Generally speaking:

• Fried food: While falafel itself is not dangerous when cooked thoroughly, fried foods can sometimes upset your stomach during pregnancy. If you’re experiencing nausea or heartburn, you might want to opt for a lighter alternative.
• Ensure it’s freshly fried: Falafel is best eaten fresh and hot. Avoid falafel that’s been sitting out for too long, as it could be prone to bacterial growth.

3. **Grilled Meats and Seafood: Hot Off the Grill

One of the most popular parts of a mezze spread includes various grilled meats or seafood skewers—whether it’s chicken, lamb, beef, or shrimp. These are typically safe when prepared properly, but there are a few pregnancy rules to follow:

• Fully cooked meat: Ensure that the meats are cooked thoroughly. No rare lamb or undercooked chicken for you, thank you very much! During pregnancy, it’s crucial to avoid undercooked or raw meat due to the risk of toxoplasmosis and listeria. Always ask for your meat to be well-done, and if you’re ordering seafood, make sure it’s fully cooked.
• Avoid shellfish: While some pregnant women love a good prawn or lobster, certain types of shellfish should be avoided due to the risk of foodborne illnesses. Stick to grilled chicken or lamb instead if you’re worried.

4. Tabbouleh: A Healthy, Refreshing Delight

Tabbouleh is often a lighter option on a mezze plate, packed with fresh herbs, tomatoes, onions, and bulgur wheat. It’s delicious, refreshing, and absolutely perfect for when you’re craving something light and healthy. And guess what? Tabbouleh is totally pregnancy-safe!

The only thing to consider here is that bulgur wheat contains gluten, so if you’re gluten-intolerant or have celiac disease, this might not be your best choice. Otherwise, feel free to dive in with abandon and enjoy this vitamin-packed, fibre-rich salad.

5. Pita Bread: Pillowy Goodness or Potential Pitfall?

You’ll almost certainly be dipping your pita bread into hummus, baba ghanoush, and other goodies, so let’s chat about this essential element of the mezze experience.

• Fresh, warm pita: Perfectly safe to eat, as long as it’s fresh and cooked to a nice, soft texture.
• Watch the carbs: If you’re trying to manage your weight or avoid excessive carbs during pregnancy, it might be wise to go easy on the pita bread. Instead, opt for extra veggies or grilled meats to balance out your meal.

6. The Risk of Cross-Contamination: A Sneaky Concern

As with any restaurant experience, there’s always a risk of cross-contamination when it comes to food safety. In a mezze spread, this could happen if raw meats or seafood come into contact with ready-to-eat items, like dips and salads. Always ensure that the restaurant practices good hygiene standards, and if you’re in doubt, feel free to ask about how they handle food prep.

So, Can I Safely Enjoy Mezze During Pregnancy?

The short answer is yes, absolutely—with a few simple precautions. Mezze offers a variety of pregnancy-safe options, from grilled meats and vegetables to refreshing salads and creamy dips. Here are a few antenatal tips to keep in mind when you’re dining out or preparing your own mezze feast:

• Opt for well-cooked meats and seafood.
• Make sure dips are pasteurised and free from raw eggs.
• Avoid overly salty options, and keep an eye on your sodium intake.
• Go easy on fried items if you’re dealing with pregnancy nausea or heartburn.
• And, of course, enjoy everything in moderation as part of a balanced diet.

If you follow these simple guidelines, you’ll be able to enjoy a fabulous mezze spread without a care in the world, knowing that you’re keeping both you and your baby safe.