Pregnancy Recipe

Watermelon Lemonade Mocktail | Non-Alcoholic Summer Drink Recipe

Hot summers can be rough in pregnancy! Cool off with this yummy Watermelon Lemonade Mocktail. 

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Ingredients 

  • 3 Cups of diced watermelon
  • 1  Cup of lemonade (homemade is best!)
  • Juice of 2 lemons
  • 1-2 Cups of ice

Instructions

  • Combine all ingredients in a blender, starting with the watermelon. Add the ice in 1 cup at a time.
  • Blend until combined.
  • Serve immediately.

Blueberry Lemon Poppy Seed Protein Muffins

Blueberry Lemon Poppyseed Protein Muffin
  • ½ cup + 2 tbsp (56g) coconut flour (measured correctly)
  • 2 scoops (84g) vanilla whey protein powder 
  • ¾ tsp baking powder
  • ¾ tsp baking soda
  • ¼ tsp salt
  • 1 tbsp (8g) poppy seeds
  • 1 tbsp (5g) lemon zest (about one medium)
  • 1 tbsp (14g) coconut oil or unsalted butter, melted and cooled slightly
  • 1 large egg, room temperature
  • 1 tsp vanilla extract
  • ¼ cup (60g) plain nonfat Greek yogurt
  • ¼ cup (60mL) agave syrup
  • 3 tbsp (45mL) freshly squeezed lemon juice (about one medium large)
  • ½ cup (120mL) unsweetened vanilla almond milk (or any milk)
  • 1 cup (140g) fresh blueberries

Preheat the oven to 350°F, and lightly coat 9 standard-sized muffin cups with nonstick cooking spray.

Whisk together the coconut flour, protein powder, xanthan gum, baking powder, baking soda, salt, poppy seeds, and lemon zest in a medium bowl. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the Greek yogurt until no large lumps remain. Stir in the agave, lemon juice, and almond milk. Add in the coconut flour mixture, stirring until fully incorporated. Let the batter rest for 10 minutes. Gently fold in the blueberries.

Divide the batter between the prepared muffin cups. Bake at 350°F for 23-26 minutes, or until a toothpick inserted into the center comes out clean. Cool in the pan for 10 minutes before carefully turning out onto a wire rack.

Notes:

This recipe was specifically designed for whey protein powder. Most protein powders behave differently, especially when it comes to absorbing moisture. If you substitute a different whey-based protein powder than the one linked to in the recipe above, you may need to add more protein powder if the batter is too wet OR more milk if the batter is too dry. Do not substitute plant-based protein powder; it tends to be much more absorbent and will most likely result in dry, crumbly muffins.Frozen blueberries may be substituted for the fresh. To do so, reserve 1 tablespoon of the coconut flour and protein powder mixture from Step 2, and toss that with the frozen blueberries just before gently folding them into the batter. The baking time may increase by a few minutes.These muffins freeze really nicely. To thaw quickly, place individual muffins in the microwave for 40-50 seconds on 40% power.

Transcribed from: Amy’s Healthy Baking

Baked Chicken Parmesan Over Zucchini Noodles

Baked Chicken Parmesan

This recipe is perfect for a cozy evening inside as the weather gets cooler. What I love about this dish is that it is hearty and protein rich and the zucchini noodles get some veggies in! Feel free to substitute whole wheat pasta if you aren't a fan of zucchini. 

Ingredients

•    2 tablespoons olive oil, divided
•    1 tablespoon chopped
•    Fresh thyme
•    6 garlic cloves, thinly sliced and divided
•    1 shallot, thinly sliced
•    1 pound heirloom tomatoes, chopped
•    ½ cup dry white wine
•    ½ teaspoon kosher salt, divided
•    ½ teaspoon black pepper
•    2 eggs, lightly beaten
•    4 (4-ounce) skinless, boneless chicken breast cutlets
•    1 teaspoon garlic powder
•    Cooking spray
•    4 medium zucchini
•    2 ounces fresh mozzarella cheese, very thinly sliced ½ cup torn basil leaves, divided

Instructions

  • Preheat oven to 425°.
  • Heat 1 tablespoon oil in a skillet over medium heat. Add thyme, 4 garlic cloves, and shallot; cook 2 minutes. Add tomatoes, wine, ¼ teaspoon salt, and pepper; cook 8 minutes or until liquid is reduced by half.
  • Sprinkle chicken cutlets with the garlic powder and place cutlets on a wire rack coated with cooking spray. Place rack on a baking sheet. Bake at 425° for 12 minutes or until done.
  • Using a julienne peeler, or a spiralizer, peel zucchini lengthwise into noodles or thin strips.
  • Preheat broiler to high. Top each cutlet evenly with mozzarella. Broil 2 minutes or until cheese is bubbly.
  • Heat a large nonstick skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add remaining 2 garlic cloves; cook 1 minute. Add zucchini; cook 2 minutes. Remove from heat. Toss with sauce, remaining ¼ teaspoon salt, and half of basil.
  • Arrange ¾ cup zucchini noodles on each of 4 plates. Top each serving with 1 chicken portion; sprinkle servings evenly with remaining half of basil.

Recipe transcribed from: Betsy Life

15-Minute Pregnancy Chili

Pregnancy Chili

It is officially fall, mamas, and with fall comes cooler weather, changing leaves, football and chili! Here’s a super easy and quick recipe that calls for turkey instead of beef. It’s the perfect, simple dish for your pregnant belly and your family too!

Ingredients:

  • 1 pound of ground turkey
  • ½ cup of chopped onion
  • 16 ounces of pinto beans, drained and rinsed 
  • 28 ounces of chopped, stewed tomatoes 
  • 1 tablespoon of chili powder
  • 1 tablespoon of cumin powder
  • ½ cup of salsa

Directions:

  1. In a large pot, brown turkey with chopped onions
  2. Add beans, tomatoes, garlic, chili powder, cumin and salsa to turkey mixture
  3. Cook until hot
  4. Serve chili with corn bread, cooked rice or on top of a baked potato.
  5. Sprinkle with cheese to taste.

Recipe transcribed from: food.com

 

Blueberry Pancake Smoothie Full of Pregnancy Essentials

Blueberry Pancake Smoothie

Breakfast or dessert-take your pick! This delectable smoothie is not only tasty but full of pregnancy essentials like protein and calcium. Not a fan of blueberries? Swap the blueberries out for strawberries or raspberries for an equally delicious treat.

Ingredients:

  • 1 cup of reduced-fat milk
  • 2/3 cup of reduced-fat plain Greek yogurt
  • 1 ¼ cups of frozen blueberries
  • ½ teaspoon of vanilla extract
  • 1/8 teaspoon of ground cinnamon
  • 2 tablespoons of pure maple syrup

Directions:

  1. Place ingredients in blender.
  2. Cover and blend until smooth, about 30 seconds.
  3. Serve and enjoy!

Recipe transcribed from: Parents.com

Curry Egg Salad Wraps

Curry Egg Lettuce Wrap

Choline, Vitamin E and folate are just a few of the essential prenatal nutrients that you will find in this tasty variation of a lunch time classic. Want to add some carbohydrates and fiber? Simply modify the recipe to include whole grain toast in lieu of lettuce leaves.

Ingredients:

  • 6 large eggs
  • 3 tablespoons of nonfat Greek yogurt
  • 3 tablespoons of light mayonnaise
  • 1 teaspoon of Dijon mustard
  • ½ teaspoon of curry powder
  • Pinch of salt and pepper
  • 1 celery stalk, diced
  • ¼ cup of finely chopped radishes
  • 2 tablespoons of finely chopped red onion
  • ¼ cup of sunflower seeds
  • ¼ cup of chopped fresh parsley (or dill, chives or cilantro)
  • 8 large Bibb, Boston or Butter lettuce leaves

Directions:

  1. Place eggs in a medium saucepan and cover with 1 inch of cold water. Bring to a boil over high heat. When water reaches a boil, immediately cover saucepan, remove from heat and let sit for 12 minutes.
  2. Remove eggs from saucepan and place in ice water for 3 minutes. When cool, rinse under cold water and peel. Chop eggs coarsely.
  3. Stir together Greek yogurt, mayonnaise, Dijon mustard, salt, pepper and curry powder in a large bowl and add chopped eggs once blended.
  4. Add the celery, radishes, red onion, parsley, and sunflower seeds and blend everything together. 
  5. Divide egg mixture among lettuce leaves and roll to create wraps.
  6. Serve 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.

Ingredients:

  • 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

Directions:

  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

Mediterranean Chickpea Pitas with Tahini Dressing

mediterranean chickpea pita

A good sandwich during pregnancy can be hard to come by with the limitations of what is safe to eat. Deli meats are out due the listeria risk and tuna fish is high in mercury. What’s a hungry pregnant gal to eat for lunch? Try this yummy Mediterranean Chickpea Pita with Tahini Dressing to satiate your midday tummy rumbles. If you’re wary about eating feta during pregnancy, just skip it (though it should be perfectly safe when pasteurized). 

Ingredients:

  • 1 14 ounce can of chickpeas, rinsed and drained
  • 1 small red bell pepper, diced
  • ½ English cucumber diced
  • 2 plum (Roma) tomatoes, seeds removed and chopped 
  • ½ cup of finely diced red onion
  • ½ cup of chopped cilantro or flat-leaf parsley
  • 4 ounces (1 cup) of pasteurized feta cheese
  • 1/3 cup of chopped black olives
  • ¼ cup of raisins
  • 3 tablespoons of extra virgin olive oil
  • 2 tablespoons of extra virgin olive oil
  • 2 tablespoons of tahini
  • Juice of 1 lemon
  • 2 garlic cloves, minced
  • ½ teaspoon of ground cumin
  • ¼ teaspoon of cayenne
  • ¼ teaspoon of sea salt
  • ¼ teaspoon of freshly ground black pepper
  • 1 tablespoon of water
  • 4 whole grain pitas, sliced in half

Directions:

  1. In a large bowl, toss together chickpeas, bell pepper, tomato, cucumber, cilantro or parsley, red onion, feta cheese, raisins and olives.
  2. Place the olive oil, lemon juice, tahini, garlic, cayenne, cumin, salt, pepper and water in a blender and blend until smooth. Add tahini mixture to the chickpea mixture and stir to coat.
  3. Stuff chickpea mixture into pita halves.
  4. Serve and enjoy!

Recipe transcribed from: fit PREGNANCY

Vegan Blueberry Pancakes Recipe

Vegan Blueberry Pancakes

There are ways to feel like you are indulging during pregnancy and still be healthy! These Vegan Blueberry Pancakes are a delicious and hearty breakfast treat that are packed with pregnancy essentials like fiber, folate, calcium and protein. 

Ingredients:

  • 1 1/3 cups of plain, unsweetened soymilk
  • 1 tablespoon plus 1 teaspoon of fresh lemon juice
  • 2 tablespoons of ground flaxseed
  • ¼ cup of hot water
  • 1 1/3 cups of whole-wheat pastry flour
  • 2/3 cup of cornmeal
  • 2 tablespoons of granulated sugar
  • 1 tablespoon of baking powder
  • ½ teaspoon of salt
  • 2 cups of blueberries 
  • 1 cup of pecans, toasted and coarsely chopped
  • Canola oil

Directions:

  1. Whisk together soy milk and lemon juice in a large mixing bowl. Let mixture sit for 5-10 minutes to thicken into a buttermilk-like consistency.
  2. Stir ground flaxseed and hot water together in a small bowl. Allow to sit for 5-10 minutes to thicken. 
  3. Add flaxseed mixture and canola oil to the bowl with the buttermilk and whisk to combine.
  4. Whisk together flour, cornmeal, granulated sugar, baking powder and salt in a medium bowl. 
  5. Stir dry ingredients into wet ingredients until combined and fold in blueberries. If batter is too thick, add additional soy milk to thin. 
  6. Heat a cast-iron skillet or nonstick griddle over medium heat. Once pan is hot, brush with a thin layer of oil. Spoon ¼ cup of batter onto the griddle for each pancake. 
  7. Cook for 2 minutes, until batter begins to bubble and the bottoms are golden brown.
  8. Repeat with remaining batter.
  9. Top pancakes with a sprinkle of pecans, any extra blueberries and a dusting of confectioner’s sugar.
  10. Enjoy!

Recipe transcribed from: fit PREGNANCY and baby

Roasted Pork with Couscous and Ginger Yogurt

Roasted Pork w/ Couscous & Ginger Yogurt

Coming up with meal ideas for a sensitive first trimester stomach can be challenging. However, it’s still important that you get all your vital nutrients for your own health and the health of your growing baby. 

Lean proteins like pork are a great source of iron and this particular recipe contains tummy calming ingredients like ginger and mint that will help soothe your nausea. Try pairing with a vitamin rich veggie for a meal the whole family can enjoy.

Ingredients:

  • 2 pork fillets
  • 2 teaspoons of olive oil
  • 3 teaspoons of ground cumin
  • 1 teaspoon of ground cinnamon
  • 4 teaspoons of grated ginger
  • 1 cup of couscous
  • ½ cup of raisins
  • Zest and juice of one lemon
  • Small bunch of mint, chopped
  • 1 cup of nonfat plain yogurt

Directions:

  1. Heat oven to 375 degrees
  2. Brown pork in a non-stick frying pan over high heat for 4-5 minutes, turning twice.
  3. Mix oil, 2 teaspoons of cumin, cinnamon, and 2 teaspoons of ginger and rub over pork.
  4. Transfer to roasting tin and roast for 30-35 minutes or until juices run clear when the thickest part is pierced with a skewer.
  5. Mix couscous with the remaining cumin, raisins, lemon zest and juice, then season and pour over 1.5 cups of boiling water. Stir well and cover for 5 minutes, then stir in the mint. 
  6. Stir the remaining ginger and a little seasoning into the yogurt. Thickly slice the pork and serve with the couscous and ginger yogurt
  7. Enjoy.

Recipe transcribed from: good food

Sourdough Kale Strata

Sourdough Kale Strata.jpg

Eggs are an amazing source of protein during pregnancy and also contain vital nutrients for baby’s development such as choline, zinc and B-12. This delicious Sourdough Kale Strata can be easily made for breakfast, lunch or dinner and is not only full of the pregnancy super food--eggs, but also contains a hearty helping of kale which is rich in folate and iron.

Ingredients:

  • 2 tablespoons of olive oil
  • 1 large finely diced shallot
  • 6 cups of kale, washed and torn into bite-sized pieces
  • ¼ teaspoon of salt
  • 10 eggs
  • 2 cups of 2% milk
  • ¼ teaspoon of pepper
  • 4 cups of sourdough bread (best if stale) torn into bite-sized pieces
  • 1 ½ cups of shredded gruyere cheese, divided

Directions:

  1. Heat olive oil in a large frying pan over medium heat.
  2. Add shallots and sauté for 2 minutes.
  3. Add kale and salt and cook for another 2 minutes, set aside.
  4. Coat a 9-by-13 inch baking dish with non-stick cooking spray.
  5. Add kale mixture, torn bread and 1 cup of cheese. Toss evenly and spread over pan.
  6. Pour egg mixture into the dish and top with remaining cheese.
  7. Cover strata with aluminum foil and let stand for 20 minutes.
  8. Preheat oven to 400 degrees and bake for 35 minutes. Remove foil and bake for an additional 15 to 20 minutes until puffed and golden brown around edges.
  9. Let stand for 5 minutes before serving and enjoy!

Recipe transcribed from: fitPREGNANCY.com

Tofu and Spinach in Garlic Sauce

Tofu & Spinach in Garlic Sauce

Nothing says pregnancy nutrient quite like folate! And to meet your minimum daily need of 500-micrograms, folate rich vegetables and beans become an easy answer. Try this highly nutritious tofu and spinach recipe for not only folate but protein also.

Ingredients:

  • 2 teaspoons of cornstarch
  • ½ cup of low-sodium chicken stock
  • 2 teaspoons of soy sauce
  • 1 teaspoon of sesame oil
  • ½ teaspoon of sugar
  • 1 ½ tablespoons of vegetable oil
  • 1 shallot, sliced
  • 1 pound of firm tofu, patted dry and cut into 1-inch cubes
  • 1 inch of fresh ginger, sliced into coins
  • 2 large garlic cloves, chopped
  • 1 bunch of spinach, chopped

Directions:

  1. In a small bowl, whisk corn starch with 1 tablespoon of chicken stock and set aside.
  2. In a separate bowl, combine with remaining stock, soy sauce, sesame oil and sugar.
  3. Heat a large skillet or wok over high heat and add vegetable oil.
  4. Add shallot and tofu and stir-fry until the shallot is translucent. Add ginger and garlic and stir-fry for an additional minute.
  5. Add spinach and toss until wilted then add soy sauce mixture. Cover and simmer for 2 minutes.
  6. Stir cornstarch mixture well and scrape into stir-fry. Simmer and stir until sauce thickens, approximately 1-2 minutes.
  7. Add soy sauce to taste and serve over brown rice.

Recipe transcribed from: fitPREGNANCY

The Mega Green Smoothie

Mega Green Smoothie

It’s National Nutrition Month and what better way to celebrate than with a nourishing pregnancy smoothie packed with essential vitamins for you and your babe. With calcium, healthy fats and folate, this smoothie is not only delicious but nutritious too!

Ingredients:

  • 1 ¼ cup of coconut milk
  • ½ cup of baby kale or spinach
  • ¾ cup of cucumber chunks (with the skin)
  • 1 cup of frozen green grapes
  • ¼ teaspoon of peeled and grated ginger
  • Agave nectar, to taste

Directions:

  1. Put all ingredients into the blender and blend until smooth (approximately 30 seconds)
  2. Add agave nectar for sweetness as desired.

Recipe transcribed from: Parents.com

Linguine with Shrimp, Asparagus, Artichokes, and Red Peppers

Shrimp Linguini

This pasta dish is the perfect combination of lean protein, fiber and vitamins impeccably suited for your growing bun in the oven and your taste buds. Easy to prepare and kid approved, it’s sure to be a hit for the whole family.

Ingredients:

  • ½ pound of spinach or whole wheat linguine
  • ¾ pound of shrimp, peeled and deveined
  • 1 can of artichoke hearts, quartered 
  • 2 cups of asparagus, chopped in 1-inch pieces
  • ½ cup of roasted red peppers, cut in strips
  • 2 cloves of garlic, minced
  • 2 shallots, minced
  • 3 tablespoons of lemon juice
  • 1 tablespoon of extra virgin olive oil
  • 1 tablespoon of butter
  • 2 teaspoons of minced parsley

Directions:

  1. Prepare pasta according to directions on package
  2. Heat olive oil in a large skillet. Add shrimp, season with salt and pepper and cook until pink for approximately 3 minutes.
  3. Make a well in the center of pan and add garlic. Sautee until fragrant (approximately 30 seconds).
  4. Add asparagus, artichoke, red pepper and lemon juice and bring to a boil.
  5. Turn off heat and add butter. Toss with shrimp and vegetables to make sauce. Add salt and pepper to taste.
  6. Drain pasta, setting aside 1 cup of pasta cooking water.
  7. Add shrimp and sauce to pasta and stir. Add pasta water and stir.
  8. Serve warm and garnish with parsley.
  9. Enjoy! 

Recipe transcribed from: babycenter.com

Flank Steak and Asparagus Salad

Flank Steak & Asparagus Salad

This is a great recipe for nursing moms who need to get a substantial amount of protein each day. The asparagus salad offers a lighter complement to the hearty steak, creating the perfect nutritious meal for you and your family.

Ingredients:

  • 3 tablespoons of garlic oil
  • 2 tablespoons of fresh lemon juice
  • Salt and freshly ground black pepper
  • 12 cups of mixed spring greens
  • 1 pound of asparagus, tough ends snapped off
  • 4 large eggs
  • 1 pound of raw flank steak
  • 2 cloves of garlic
  • 1 tablespoon of soy sauce
  • 4 slices of whole-grain sandwich bread, toasted and cut into small squares
  • 8 teaspoons of grated Parmesan cheese

Directions:

  1. Preheat the grill or broiler to medium. Whisk garlic oil, lemon juice and salt and pepper together. 
  2. Place mixed spring greens in a large salad bowl.
  3. Fill a large skillet halfway with water and bring to a boil.
  4. Add asparagus and cook until tender but crisp (approx. 6 minutes). Remove spears with a slotted spoon and set aside to cool.
  5. Bring water back to a boil and poach eggs by breaking open and gently slipping them into the water. Cook over medium-low heat for 3-6 minutes occasionally spooning water over the yolks to help them cook.
  6. Rub flank steak on both sides with garlic, soy sauce and salt and pepper. Place on grill or broiler pan and cook on 4 minutes each side. Steak center should be rosy. Set aside when done.
  7. Cut cooled asparagus into 1-inch pieces and add to salad bowl along with toast squares. Toss salad mixture with half of dressing. Divide salad into four bowls and place a poached egg on each.
  8. Cut the steak on the diagonal into thin slices and arrange slices around the egg. Drizzle salads with steak juices and remaining dressing and sprinkle with Parmesan cheese.
  9. Enjoy!

Recipe transcribed from: fitPREGNANCY