breakfast

Recipe: Portobello and Black Bean Breakfast Burritos

If you’re always on the go in the mornings, you don’t need to start your day with boring meals. Try these portobello and black bean breakfast burritos. “This is the kind of breakfast where I would make a few batches of it beforehand and put it in the fridge,” says Lenkert. “Saute the onion, garlic and mushrooms, and cook the brown rice on Sunday, and then put the rest together when you’re ready to grab it and go.” You might want to cut back on the garlic and onion if you’re experiencing too much heartburn.

Portobello & Black Bean Breakfast Burrito

A Protein Rich Breakfast Recipe for Pregnancy

Serving Size: 4

Ingredients: 

4 large flour tortillas

1 tablespoon plus 1 teaspoon of olive oil

1 cup of onion, diced

1 teaspoon of fresh garlic, minced

2 large Portobello mushrooms, diced

3 tablespoons of lemon juice

1 tablespoon of brown rice miso paste

1 tablespoon of hoisin sauce

1/2 teaspoon of kosher salt

1 dash of Tabasco

1 cup of canned black beans, rinsed and drained

1 cup of brown rice, cooked

4 egg whites

1/2 cup of Monterey Jack cheese, grated

1/2 cup of salsa

Directions:

  1. Preheat the oven to 350 degrees F. 
  2. Wrap tortillas in foil and heat for 10-15 minutes.
  3. Heat oil in sauté plan and add onion, garlic and mushrooms. Stir occasionally until brown.
  4. In a bowl, whisk lemon juice, miso paste, hoisin sauce, salt and Tabasco.
  5. Pour mixture over sautéed vegetables.
  6. Use a food processor to pulse vegetable mixture until chopped.
  7. Return mixture to pan and add egg whites, brown rice and black beans. Cook on medium heat until 
  8. egg whites are fully cooked.
  9. Place warm tortillas on a plate and evenly distribute vegetable/egg mixture, cheese and salsa.
  10. Wrap tortillas into burritos and enjoy!

Nutrition: 

Per serving: 642 calories, 12.52 g fat, 84.48 g carbs, 7.50 g fiber, 21.6 g protein, 255 mg calcium, 4.1 mg iron, 1,125 mg sodium, 101 mcg folate

Recipe transcribed from: 

http://www.thebump.com/a/healthy-recipes-pregnancy

Breakfast sausage

In pregnancy, getting enough protein is paramount.  To get the necessary amount each day, it is good to incorporate protein sources into each meal and snack, beginning with breakfast.  There are many good sources of protein among common breakfast foods, such as yogurt and eggs.  Sometimes, however, we get stuck in a rut after having the same food again and again every day for breakfast.  It can be nice to find new recipes and new foods to enjoy during pregnancy.  This one is of the meat variety...and it is tasty and easy to make.  You can enjoy with eggs, frittata, veggies, fruit, topped with salsa, or all by themselves!

Ingredients:

breakfast sausage

1 1/2 pounds of lean organic ground turkey or chicken or pork

1-2 T of minced fresh sage

1 T of minced fresh rosemary

1 t of fresh cracked black pepper

1 1/2 t of sea salt

1 T of honey

1 T of extra virgin olive oil or coconut oil

Directions:

1.  In a large bowl, combine all of the ingredients except for the olive oil.  Use your hands or a spoon/fork to mix thoroughly.

2.  Divide the mix into about 8 portions and make into patties that are a little over 2 inches in diameter.

3.  In a skillet, heat the olive oil over medium low heat and cook the patties, turning once and gently pressing the second side into the pan.  Each side will take about 5 to 8 minutes and will turn golden brown when done.

4.  Transfer the cooked patties to a paper towel lined plate and serve.  You may also wish to save some for future meals or snacks!

Enjoy!

Recipe: "Bowl of Goodness"

quinoa-kale-500This fast and easy meal is packed with protein and nutrients pregnant and new mamas need.

  • The quinoa, a grain that can be purchased at most grocery stores, is vegan, gluten-free and a complete protein.
  • The kale packs a big punch of vitamins A, C, and K, omegas, and calcium.  It has more iron than beef.
  • The avocado is a heart-healthy fat and contains fiber, potassium (more than twice the amount found in a banana), vitamin E, B vitamins, and folic acid.
  • The eggs, considered "brain food" for your baby, are a great protein source and contain cholesterol, essential fatty acids, calcium, iron and vitamins A, D, E, and K, which babies and mamas need.

This recipe serves one, so feel free to multiply the recipe, or make more quinoa ahead of time to make meal preparation even easier.

Ingredients: 1 cup cooked quinoa 1/2 bunch kale, destemmed, torn into pieces 1/2 avocado, cubed 1 egg Sea salt Ground pepper 2 tablespoons lemon juice, plus an extra splash or two 1/8 cup olive oil, plus more for drizzling over kale prior to roasting (you can also use coconut oil, which is great for mama's connective tissues and may reduce likelihood of stretch marks) Splash of your favorite hot sauce, if desired (you might want to skip if you have heartburn)

Directions:

  • Preheat oven to 350 degrees.
  • Dizzle kale with olive oil, sea salt, and pepper and place on baking sheet prior to roasting.
  • Roast kale for 12-15 minutes, turning at least once throughout the process.
  • In a serving bowl, mix 1/8 cup olive oil with lemon, sea salt, and pepper.
  • Add quinoa into in olive oil mixture.
  • Top with avocado and then roasted kale
  • Fry egg over medium heat, about 3 minutes each side, season with sea salt and pepper, and place on top of kale.
  • Splash a drop or three of your favorite hot sauce on top.
  • Cut into egg and mix all these happy, healthy ingredients together.

Enjoy mamas!