Deconstruction zone
Grazing between meals will not only keep hanger and nausea […]
Grazing between meals will not only keep hanger and nausea at bay, but it’s a brilliant way to sneak in more nutrients, too. Before you hit the kitchen and start building these tasty eats, let’s break down why they’re so beneficial for moms-to-be (and their babes on the way).
DRINK IT IN
A zippy smoothie with nausea-quelling ginger will give you a refreshing boost at home or on the go.
Why it’s good for you:
Mango is a prime pick for vitamin A, a nutrient that supports a strong immune system.
Kale includes an abundance of fiber, calcium, vitamin K and folate (the natural form of folic acid that can guard against neural tube defects).
Orange juice, as you probably know, is a vitamin C powerhouse, but it’s also rife with potassium and folate. Opt for fortified varieties to up your intake of calcium and vitamin D.
Ginger does more than ease stomach-churning morning sickness; it also relieves heartburn, aids in cold and flu prevention, and is a natural anti-inflammatory, which C improves circulation.
Ingredients:
1⁄2 cup ice
1 cup frozen mango
2 cups kale, roughly chopped
1⁄2 inch piece of ginger, peeled and minced
1 cup fortified orange juice
Directions:
Add ice to the blender, and pulse until crushed. Next add mango, kale, ginger and orange juice. Blend until smooth and frothy. (Adjust flavor as needed—more mango for sweetness, more ginger for spice, or more OJ for acidity.) Serve immediately.
1⁄2 cup ice
1 cup frozen mango
2 cups kale, roughly chopped
1⁄2 inch piece of ginger, peeled and minced
1 cup fortified orange juice
Directions:
Add ice to the blender, and pulse until crushed. Next add mango, kale, ginger and orange juice. Blend until smooth and frothy. (Adjust flavor as needed—more mango for sweetness, more ginger for spice, or more OJ for acidity.) Serve immediately.
HIT THE BAR
Chewy nut- and fruit-filled energy bars are just what fatigue-ridden pregnant ladies need to power through the afternoon slump.
Why it’s good for you:
Dates supply calcium for fetal bone growth and fiber to keep dreaded constipation in check.
Chewy nut- and fruit-filled energy bars are just what fatigue-ridden pregnant ladies need to power through the afternoon slump.
Why it’s good for you:Dates supply calcium for fetal bone growth and fiber to keep dreaded constipation in check.
Apricots come packed with plenty of iron, which nips anemia in the bud.
Cherries are loaded with potassium (a natural way to fend off leg cramps) and rich in vitamin c to fight infections and regulate digestion.
Flaxseeds are high in fiber and omega-3 fatty acids; plus, they help lower cholesterol.
Peanuts pack 7 grams of protein per ounce.
Pepitas promote a healthy heart and restful sleep.
Walnuts provide a healthy dose of omega-3 fatty acids to aid in baby’s brain development.
Ingredients:
1⁄3 cup honey
1⁄3 cup water
1⁄3 cup almond butter
2⁄3 cup ground flaxseeds
2⁄3 cup dried fruits (cherries, apricots, dates)
2⁄3 cup nuts and seeds (walnuts, peanuts, pepitas)
Directions:
Mix the first four ingredients until combined. Roughly chop dried fruits and nuts. Add them to the mixture, and stir. Press into a parchment-lined baking pan, and bake at 300 degrees Fahrenheit until the edges are toasted brown (about 20-25 minutes).
Remove and let cool to room temperature, then place in fridge to chill. Once cold, lift parchment, place on a cutting board, and cut into evenly sized bars. Wrap and store in fridge or freezer.*
*Best if chilled until ready to eat.
1⁄3 cup honey
1⁄3 cup water
1⁄3 cup almond butter
2⁄3 cup ground flaxseeds
2⁄3 cup dried fruits (cherries, apricots, dates)
2⁄3 cup nuts and seeds (walnuts, peanuts, pepitas)
Directions:
Mix the first four ingredients until combined. Roughly chop dried fruits and nuts. Add them to the mixture, and stir. Press into a parchment-lined baking pan, and bake at 300 degrees Fahrenheit until the edges are toasted brown (about 20-25 minutes).
Remove and let cool to room temperature, then place in fridge to chill. Once cold, lift parchment, place on a cutting board, and cut into evenly sized bars. Wrap and store in fridge or freezer.*
*Best if chilled until ready to eat.
TAKE A DIP
Make carrot sticks more enticing with a hearty dip that packs its own nutritional punch.
Why it’s good for you:
Olive oil is widely considered a healthy fat that not only lowers your risk of heart disease but also has been shown to support healthy insulin levels and blood sugar control.
Make carrot sticks more enticing with a hearty dip that packs its own nutritional punch.
Why it’s good for you: Olive oil is widely considered a healthy fat that not only lowers your risk of heart disease but also has been shown to support healthy insulin levels and blood sugar control.
Greek yogurt serves up a hefty dose of calcium and protein (about 12 to 17 grams per serving), while its probiotics—or good bacteria—can keep your digestive system on track.
Cauliflower has a surprisingly high amount of vitamins C and K, which bolsters blood vessels— something moms-to-be need with the rise in blood flow during bumphood.
Garlic and onion are both high in useful sulfur compounds that boast cardiovascular benefits.
Honey possesses natural antibiotic properties and makes a terrific alternative sweetener, so you can cut down on sugar.
Ingredients:
1 head of cauliflower, chopped into 1-inch pieces
1 garlic clove, peeled
4 tablespoons olive oil, divided
1 onion, chopped 1 cup plain Greek yogurt
1 teaspoon honey
1 teaspoon lemon zest 3 teaspoons lemon juice
Pinch of salt
1 tablespoon parsley, chopped
1 head of cauliflower, chopped into 1-inch pieces
1 garlic clove, peeled
4 tablespoons olive oil, divided
1 onion, chopped 1 cup plain Greek yogurt
1 teaspoon honey
1 teaspoon lemon zest 3 teaspoons lemon juice
Pinch of salt
1 tablespoon parsley, chopped
Directions:
Toss cauliflower and garlic in 1 tablespoon of olive oil, and sprinkle with salt. Spread the mixture on a baking sheet. Roast at 425 degrees Fahrenheit until tender and starting to brown (about 20 minutes). Set aside to cool.
Meanwhile, heat 1 tablespoon of olive oil in a skillet over medium heat. Add onion and a bit of salt. Cook until onion is translucent, then turn up the heat and stir until onion is golden.
Transfer cauliflower, garlic, onion, yogurt, honey, lemon zest, lemon juice and 1 tablespoon of olive oil to a food processor. Puree until smooth. Add salt to taste.
Scoop the dip into a bowl or platter to serve. Drizzle with remaining tablespoon of olive oil, and garnish with parsley. Enjoy with fresh vegeta- bles, such as carrots, endives or celery.
Transfer cauliflower, garlic, onion, yogurt, honey, lemon zest, lemon juice and 1 tablespoon of olive oil to a food processor. Puree until smooth. Add salt to taste.
Scoop the dip into a bowl or platter to serve. Drizzle with remaining tablespoon of olive oil, and garnish with parsley. Enjoy with fresh vegeta- bles, such as carrots, endives or celery.
