Three Top Pregnancy Power Foods [recipe included]
Increase your enjoyment of pregnancy by indulging in some of our pregnancy power food tips. Eating during pregnancy can be a chore and here are a few ways to keep eating for two exciting and fresh. Keeping these 3 power foods in your kitchen will let you create versatile, adaptable and healthy quick meals and snacks.
# 3 Superfood: Blueberries.
Blueberries (as well as strawberries, blackberries and raspberries) are high in vitamin C, antioxidants, fiber, potassium and folate. Grab a handful for a snack, top off your oatmeal or granola, add to a salad or blend into a smoothie. If berries are out of season, try frozen blueberries.
# 2 Superfood: Nuts & Seeds
Filled with protein, healthy fats, folate, vitamin E, magnesium and omega- and omega-6, nuts and seeds are wonderful power food. Fiber found in nuts and seeds also are helpful in aiding digestion. The Omega-3 fatty acids found in nuts and seeds aids in neurological and brain development of the baby. A handful of sunflower seeds, almonds, or walnuts can be a terrific snack between meals. Add a cup of walnuts, sliced almonds and pumpkin seeds to your breakfast, sprinkle on a salad or eat as a trail mix. Nut and seed butters, like almond butter or sun butter, make a great dip for apples or add a ½ cup to a smoothie for added nutrition.
#1 Superfood: Leafy Greens
Leafy greens like spinach, chard, kale and collards are terrific sources of calcium, Iron, and folic acid as well as necessary vitamins. Leafy greens help build a healthy blood supply, aid in bone growth and development and provide fiber to help with digestion.
In Happy Baby: Eating Well in All Stages of Pregnancy we look forward to introducing you to some of the prenatal power foods and help you learn quick, easy and tasty ways to incorporate these foods into your everyday meals. Learn how to adapt these meals to eat locally and in season as well as to help you throughout the different stages of pregnancy.
Did you know that we are teaching cooking classes at Sustainable Food Center? Check us out this month!
Tandem Midwifery's Can't Stop Dipping Hummus Recipe
The perfect snack to eat with your favorite sliced veggies & chips.
2 cups drained well-cooked or canned chickpeas, liquid reserved
1/2 cup tahini (sesame paste), optional, with some of its oil
1/4 cup extra-virgin olive oil, plus oil for drizzling
2 cloves garlic, peeled, or to taste
Salt and freshly ground black pepper to taste
1 tablespoon ground cumin or paprika, or to taste, plus a sprinkling for garnish
Juice of 1 lemon, plus more as needed
Chopped fresh parsley leaves for garnish
Place all ingredients except parsley in a food processor and begin to process slowly. Add slowly the reserved chickpea liquid or water create a smooth puree.
Adjust the seasoning to taste. I often add more lemon and paprika.
To change the hummus up, consider these substitutions and additions:
Substituting lentils for the chickpeas. Cook 1 ½ cups of in 2 qts of boiling water for 15 minutes. Drain the lentils and chill for 20 minutes. Puree the lentils with the other ingredients in place of the chickpeas
Make Green Goddess dip – substitute an avocado and ½ cup yogurt for the chickpeas
Add ¼ cup of plain yogurt to create an extra creamy hummus
Swap the chickpeas for edamame for an equal protein and fiber packed substitute.
Add 1 ½ cups of spinach and ½ cup of parsley into the hummus for an iron and folate substitute.
Try substituting black beans for the chickpeas, and add ½ cup of cilantro, a diced green onion, a dash of cayenne and ½ tsp cumin to the food processor and enjoy with tortilla chips or used in a wrap sandwich.