Fiber Foods

Red and Green Veggie Frittata

Veggie Frittata

Feeling bored with your usual breakfast? Whether you’re pregnant, hoping to be pregnant or postpartum, this Red and Green Frittata is loaded with essential nutrients like protein, fiber, calcium, Vitamin C and potassium. The best part is this recipe should leave you with leftovers for lunch!


  • 6 cups of bite-size broccoli florets
  • 8 large eggs
  • ¼ cup of milk
  • ¼ teaspoon of salt
  • ¼ teaspoon of freshly ground pepper
  • 1 red bell pepper, cut into ¼ inch thick slices
  • 1 cup of grated white cheddar or fontina cheese, divided
  • 4 tablespoons of grated Parmesan cheese, divided
  • 2 teaspoons of olive oil


  1. In a large pot, bring water to a boil. Add broccoli and cook until tender for approximately 2 minutes. Drain well.
  2. Preheat the oven to 350 degrees. Whisk eggs, milk, salt and pepper in a large bowl. Stir in broccoli, red pepper, ¾ cup of cheddar cheese and 3 tablespoons of Parmesan cheese.
  3. Heat oil in a 12-inch, ovenproof, nonstick frying pan over medium-high heat. Pour egg mixture into pan and reduce heat. Cook for 3 minutes to set the bottom on the frittata. 
  4. Sprinkle top with remaining ¼ cup of cheddar and 1 tablespoon of Parmesan cheese.
  5. Transfer pan to oven and bake until the frittata is set and appears slightly puffed up. Approximately 15 minutes.
  6. Allow to cool for 5 minutes in the pan and then loosen edge with a spatula. Slide onto large plate and cut into wedges.
  7. Serve warm and enjoy!

Recipe transcribed from: the BUMP

Pregnancy Nachos Loaded with Fiber, Calcium, Protein and Folate

Pregnancy Nachos

You probably didn’t think it was possible that someone would recommend nachos as a healthy food while you are pregnant. It sounds just about as likely as your midwife recommending you visit the McDonald’s drive-thru. But, believe it or not, these nachos are actually healthy. Loaded with fiber, calcium, protein and folate, here’s how to feel like you’re cheating without actually cheating.


  • 1 ounce of corn chips
  • 1/3 cup of kidney beans
  • 2 tablespoons of chopped olives
  • 1/4 cup of shredded reduced-fat cheese
  • 1/2 cup of shredded lettuce of your choice
  • 3/4 cup of chopped tomatoes
  • 1/3 cup of fresh salsa
  • 1/2 cup of non-fat Greek yogurt


  1. Layer corn chips with kidney beans, olives and shredded cheese on a baking sheet.
  2. Bake in oven or toaster oven for approximately 10 minutes or until cheese is melted.
  3. Top with shredded lettuce, tomatoes, salsa and Greek yogurt.
  4. Enjoy

Recipe transcribed from:


Green Tea Poached Salmon with Buckwheat and Lemon Basil Oil

Poached Salmon Salad

Looking for a light, flavorful and healthy option to satisfy your pregnant appetite? Loaded with DHA, magnesium and fiber, this salmon dish is the perfect nutritious meal for the expectant mama. 


  • 2 tablespoons of loose-leaf green tea or 3 green tea bags
  • 4 slices of fresh ginger
  • 1 tablespoon of whole black peppercorns
  • 1 cup of kasha buckwheat
  • ½ cup of fresh basil
  • Juice of ½ of a lemon
  • 1 garlic clove
  • 1/3 cup of extra virgin olive oil
  • ¼ teaspoon of salt
  • 1 pound of wild salmon filet, sliced into quarters
  • 1 fennel (anise) bulb, thinly sliced
  • 1 green onion, thinly sliced
  • Lemon wedges


  1. Bring 5 cups of water to a boil in a large saucepan. Place green tea, ginger and peppercorns in the pan, turn off heat and let steep for 10 minutes.
  2. In a medium saucepan, bring 6 cups of water to a boil. Add buckwheat and reduce heat to a simmer for 5 minutes or until tender. Drain and set aside.
  3. Mix basil, garlic, olive oil, lemon juice and salt in a blender or food processor until well mixed.
  4. Use a slotted spoon to remove solids from tea pan. Place salmon in tea broth and bring to a slight simmer. Cook for 8 minutes or until salmon is opaque and flaky. Adjust heat as needed.
  5. Break up salmon with a fork once cooked and toss with fennel, buckwheat and green onion in a large bowl. 
  6. Divide among plates and drizzle with basil dressing.
  7. Serve with lemon wedges and enjoy!

Recipe transcribed from: fitPREGNANCY

Protein Packed Lentil Stuffed Peppers Recipe

Lentil Stuffed Peppers

Getting enough protein during pregnancy can be tough if you’re a vegetarian. This savory vegetarian recipe is not only full of protein but much needed fiber too! Served as a main dish or a side, these Lentil Stuffed Peppers are sure to fill you up.


  • 1 cup of red lentils
  • 4 red or green peppers, halved and deseeded
  • 2 tablespoons of extra-virgin olive oil
  • 1 onion, peeled and finely chopped
  • 1 small carrot, grated
  • 3 garlic cloves, peeled and finely chopped
  • 1 small zucchini, grated
  • 1 ¾ cup of chopped tomatoes
  • ½ cup of vegetable stock
  • ¼  teaspoon of dried rosemary
  • ¼ teaspoon of dried oregano
  • 1 teaspoon of dried thyme
  • ½ cup of spinach, chopped
  • Salt and freshly ground pepper to taste
  • Juice of ½ lemon

Lemon Breadcrumb Topping Ingredients:

  • 1 tablespoon of extra-virgin olive oil
  • 1/8 of a cup of whole wheat breadcrumbs
  • ¼ teaspoon of thyme
  • Grated zest of ½ lemon
  • 1 tablespoon of fresh parsley, chopped


  1. Preheat the oven to 375 degrees.
  2. Put lentils and 2 cups of water in a large saucepan and bring to a boil.
  3. Once boiling, reduce heat and simmer for 15 minutes. Set aside and drain lentils.
  4. Heat olive oil in a large, non-stick frying pan over medium heat. Add onion and grated carrot and sauté for five minutes.
  5. Add garlic, zucchini, tomatoes, vegetable stock and dried herbs and simmer for 10 minutes.
  6. Remove pan from heat and add spinach and lentils. Season with pepper and pinch of salt.
  7. Place the pepper halves cut-side up on a lightly greased baking sheet and fill with lentil mixture, distributing evenly.
  8. Squeeze fresh lemon juice over top of peppers, then cover with foil and bake for 25-30 minutes. 
  9. To make the topping, heat olive oil in a small pan over medium heat. Add breadcrumbs and thyme and cook for several minutes until breadcrumbs are well coated. 
  10. Add lemon zest and parsley and remove from heat.
  11. After 20-30 minutes, uncover peppers and sprinkle with topping. Bake uncovered for 15 minutes until the top is golden brown and the peppers are soft.
  12. Serve immediately and enjoy!

Recipe transcribed from: Mother & Baby