The Perfect Pregnancy Recipes

Transcription

1 The Perfect Pregnancy Recipes During your pregnancy, nourishing yourself and your growing baby is very important! That s why we ve put together some of our favorite meals for moms-to-be. Whether you need a fast and easy meal on-the-go, or delicious food to satisfy your pregnancy cravings, these recipes are perfect!

2 Breakfast Portobello and Black Bean Burrito An easy meal you can make in advance and store for the days when you need breakfast on-the-go! Ingredients 4 large flour tortillas 1 Tbsp plus 1 tsp of olive oil 1 cup of onion, diced (from 1 small onion) 1 tsp of fresh garlic, minced 2 large portobello mushrooms, diced 3 Tbsp of lemon juice 1 Tbsp of brown rice miso paste 1 Tbsp of hoisin sauce ½ tsp of kosher salt 1 dash of Tabasco (or more) 1 cup of canned black beans, rinsed and drained 1 cup of brown rice, cooked 4 egg whites ½ cup of Monterey Jack cheese, grated (optional) ½ cup of salsa (optional, hotness level of your choice) 1. Preheat the oven to 350 F. Wrap the tortillas tightly in a large sheet of foil and warm in the oven until heated through, about 10 to 15 minutes. Keep warm. 2. Meanwhile, heat the oil in a large sauté pan until hot but not smoking. Add the onion, garlic and mushrooms. Cook, stirring occasionally, until browned, approximately 8 to 10 minutes. 3. In a small bowl, whisk together the lemon juice, miso paste, hoisin sauce, salt and Tabasco. Pour over the mushrooms. Transfer the mixture to a food processor and pulse until well chopped but not pulverized. Return to the pan and add the black beans, brown rice and egg whites. Cook over medium heat, stirring until the egg whites are fully cooked. 4. Place a warm tortilla on a plate. Spoon ¼ of the mushroom mixture, ¼ of the cheese and ¼ of the salsa (if using) in vertical rows across the center, leaving room on the bottom and sides of the tortilla. Fold the bottom over most of the filling and then fold over the sides, overlapping them. Repeat with the other 3 burritos. Serve hot.

3 Breakfast Blueberry and Walnut Pancakes Breakfast gives you the energy you need for the day ahead, so make it delicious! Myth: You must drink oz. of water per day. Truth: A pregnant woman does need eight, 8 oz. cups of fluid per day, but these can include milk, fruit juice, vegetable juice, tea, etc. Ingredients ⅔ cup of whole wheat flour 2 Tbsp of walnuts, finely chopped 1 tsp of baking powder ½ tsp of salt ½ cup of milk 1 large egg yolk 2 egg whites 2 Tbsp of melted butter, plus butter for the skillet 2 Tbsp of maple syrup A pinch of cream of tartar 1 cup of fresh or frozen (and thawed) blueberries for topping (optional) 1. In a small bowl, mix together the flour and walnuts. Stir in the baking powder and salt. 2. Whisk together the milk, egg yolk, melted butter and maple syrup in a large bowl. Add the flour-walnut mixture and gently stir together. 3. In a separate bowl, beat the egg whites and the cream of tartar until stiff peaks form. Gently fold the beaten egg whites into the pancake batter. Gently fold in 1 cup of blueberries. 4. Heat a large skillet or pancake griddle over moderate heat and brush lightly with the butter. Let it heat for 1 minute. Using a large spoon, form pancakes about 3 inches wide, and cook for 2 minutes; gently flip pancakes over, and cook another 1 to 2 minutes. Repeat with the remaining batter. Serve hot with butter and top with the remaining cup of blueberries.

4 Lunch Taco Salad with Creamy Salsa A refreshing and energizing dish sure to please your taste buds! Ingredients 1 lb of lean ground meat ½ tsp of cayenne pepper ½ tsp of ground cumin ½ cup and 3 Tbsp of salsa, seperate (hotness level of your choice) 1 can of black beans, rinsed and drained (15 oz.) 2 Tbsp of light sour cream 8 cups of chopped romaine lettuce (about 1 head) 1 avocado, diced 1 medium tomato, chopped 2 Tbsp of fresh cilantro, for garnish 1. Remove the meat from the fridge 10 minutes before cooking. Allow meat to come to room temperature. 2. Add meat to a large pan and cook over medium heat, while breaking up with a spatula. Add the cayenne and cumin and cook 6 to 7 minutes, or until there is no pink tint left to the meat. Remove from heat, and drain off the juices. 3. Stir in ½ cup salsa and the beans into the meat and return to medium heat. Cook about 2 minutes, or until heated through. Season to taste with additional cayenne pepper, salt and pepper. 4. Meanwhile, in a small bowl, whisk together the 3 Tbsp of salsa and the sour cream. Set aside. 5. Divide the lettuce equally into serving bowls. Top with the meat mixture, tomato and avocado. Drizzle with the dressing and garnish with cilantro and serve.

5 Ingredients Lunch Tuscan Turkey Burger To get a tasty serving of protein in the middle of the day, try a tasty Tuscan Turkey Burger! Myth: You need to eat meat. Truth: A pregnant woman requires extra iron and protein, which you can get from many foods like spinach, oatmeal, edamame and soy. 1 lb of 99% fat-free ground turkey breast ¼ cup of chopped flat-leaf parsley 1 large garlic clove, minced 1 Tbsp of shredded parmesan cheese ½ tsp of fresh thyme leaves or ¼ tsp dried thyme leaves 2 tsp of aged balsamic vinegar ¼ tsp of kosher salt ¼ tsp of pepper 4 slices of Asiago cheese (1 oz. each) 1 cup of arugula 4 whole wheat buns 1. Spray a large, nonstick skillet or grill pan with cooking spray. Set on a burner. 2. In a large bowl, mix the first 8 ingredients with clean hands. Divide meat evenly into 4 sections and form burgers into patties. Transfer patties to a plate, and be sure to wash your hands with soap. 3. Heat the skillet over high heat and add patties to the skillet (do not reuse the plate that held the raw burgers). Cook on each side 5 to 6 minutes, slightly flattening with a spatula. Using a meat thermometer, check that the internal temperature reaches Top each burger with a slice of Asiago cheese and allow it to melt, about 2 minutes. Toast the buns while the cheese is melting. 5. Use a spatula to place each burger on a bun. Top with ¼ cup of arugula and the condiments of your

6 Dinner Quinoa White Chicken Chili Looking for a quick and easy meal for you and your growing baby? Try this flavorful Quinoa White Chicken Chili! Ingredients 1 Tbsp of olive oil 1 onion, diced 2 jalapeno peppers, diced 3 cloves of garlic, chopped 1 tsp of cumin, toasted and ground 3 cups of chicken broth or chicken stock 1 cup of salsa verde 1 lb of boneless and skinless chicken breasts or thighs 1 can of white beans (15 oz.) ½ cup of quinoa, rinsed ½ tsp of oregano 1 tsp of lime juice (about ½ a lime) 2 tsp of cilantro, chopped salt and pepper to taste 1. Heat the oil in a large sauce pan over medium heat; add the onion and jalapeno peppers. Cook until tender, about 5 to 7 minutes. 2. Add the garlic and cumin, and cook until fragrant, about 1 minute. 3. Add the broth, salsa verde, chicken, beans, quinoa and oregano. Bring to a boil, reduce the heat and simmer until the chicken is cooked and the quinoa is tender, about 10 to 15 minutes. 4. Remove the chicken, shred or dice and return to soup along with the lime juice and cilantro. Season with salt and pepper and remove from heat. Slow Cooker Optionally implement steps 1 & 2. Place everything except the lime juice and cilantro in the slow cooker. Cook on low for 6 to 10 hours or on high for 3 to 4 hours before continuing with step 4. Variations 1. Add 1 cup of zucchini along with the chicken. 2. Add 1 cup of corn 5 minutes before removing from the heat. 3. Replace the jalapeno peppers with poblano peppers

7 Ingredients Dinner Brocco Mac and Cheese If it s late and you re hungry, we ve got the perfect hearty meal! Myth: You are eating for two. Truth: A pregnant woman only needs extra calories per day, and while the amount may vary, the average woman should gain lbs. Cooking spray 2 cups of organic 1% milk 1 Tbsp of nonfat dry milk powder 1 Tbsp of unsalted butter 2 Tbsp of all-purpose flour 6 oz. of organic shredded cheddar cheese ¼ tsp of salt ¼ tsp of freshly ground black pepper 1 package of frozen chopped broccoli, thawed (10 oz.) 8 oz. of whole-wheat macaroni, cooked ¼ cup of dry breadcrumbs 1 Tbsp of grated parmesan cheese 1. Preheat oven to 350. Spray an 11 7-inch baking dish with cooking spray and set aside. 2. In a measuring cup or small bowl, combine the milk with the milk powder. Set aside. 3. Melt the butter in a large saucepan over medium heat. Whisk in the flour. Cook, stirring constantly for 2 minutes. 4. Add the milk gradually, whisking after each addition. Cook for a total of 5 minutes, whisking constantly, until mixture thickens. Remove from heat. 5. Add the cheddar cheese, salt and pepper to the warm milk mixture. Stir with a wooden spoon until the cheese melts, about 1 minute. Stir in the broccoli and cooked macaroni. Transfer mixture to the prepared baking dish, sprinkle the breadcrumbs and parmesan on top, and place in the oven. 6. Bake for 25 to 30 minutes, or until golden on top. Let it sit for 5 minutes before digging in. (Serves 6)

8 al Information and s Portobello and Black Bean Burrito Per Serving: Calories 642; Fat 12.52g; Carbs 84.48g; Fiber 7.50g; Protein 21.6g; Calcium 255mg; Iron 4.1mg; Sodium 1,125mg; Folate 101mcg The Bump - articles/healthy-recipes-pregnancy.aspx?page=2 Blueberry and Walnut Pancakes Per Serving: Calories 257; Fat 14g; Cholesterol 81mg; Sodium 548mg; Carbs 29g; Fiber 4g; Protein 7g; Calcium 133mg; Iron 1mg Baby Center - Tuscan Turkey Burger Per Serving: Calories 377; Fat 15g (Sat 7g, Mono 2g, Poly 1g); Cholesterol 76mg; Protein 40g; Carbs 26g; Sugars 4g; Fiber 4g; Iron 3mg; Sodium 873mg; Calcium 336mg; Folate 26mcg; Beta-Carotene 294mcg; Biotin 3mcg; Zinc 1mg Health - Taco Salad with Creamy Salsa Per Serving: Calories 340; Fat 13g (Sat 4g, Mono 7g, Poly 2g); Cholesterol 63mg; Protein 30g; Carbs 28g; Sugars 9g; Fiber 10g; Iron 5mg; Sodium 384mg; Calcium 122mg; Folate 196mcg; Beta-Carotene 4,072mcg; Vitamin B12 2.4mcg; Potassium 564mg; Zinc 5mg Feed the Belly - The Pregnant Mom s Healthy Eating Guide by Frances Largeman-Roth, RD Copyright Published by Sourcebooks, Inc. Quinoa White Chicken Chili Per Serving: Calories 397, Fat 8g (Saturated 1g, Trans 0g), Cholesterol 66mg, Sodium 693mg, Carbs 44g (Fiber 8g, Sugars 3g), Closet Cooking - Brocco Mac and Cheese Per Serving: Calories 276; Fat 13g (7g, Mono 0g, Poly 0g); Cholesterol 41mg; Protein 16g; Carbs 28g; Sugars 6g; Fiber 3g; Iron 1mg; Sodium 383mg; Calcium 360mg; Folate 37mcg; Beta-Carotene 290mcg Feed the Belly - The Pregnant Mom s Healthy Eating Guide by Frances Largeman-Roth, RD Copyright Published by Sourcebooks, Inc.