This recipe delivers essential nutrients (calcium, plus vitamins A, C and K) to nourish you and your growing baby.
- 4 large eggs
- 1 tablespoon milk
- 1/4 teaspoon kosher salt
- 2 tablespoons extra virgin olive oil
- 1 green onion, white and light green parts, finely chopped (about 1 tablespoon)
- 2 cloves garlic, minced
- 1 heaping cup leafy greens (baby kale, spinach, Swiss chard or all of the above)
- 1/2 cup cooked whole grains (wheatberries, farro, barley or millet)
- 1 tablespoon chopped fresh chives
- Freshly ground black pepper
- Flaky sea salt (such as Maldon)
- Crusty bread, toasted English muffins or warm corn tortillas for serving
1. In a large bowl, whisk together eggs, milk and kosher salt; set aside. Heat 1 tablespoon of olive oil in a nonstick pan over medium heat. Add the green onion and garlic and saute until soft, 1 to 2 minutes. Add greens, grains and remaining 1 tablespoon olive oil and saute until greens are wilted and grains are warmed through, 3 to 5 minutes.
2. Decrease heat to low and pour in egg mixture, gently stirring to combine it with the greens and grains. Continue stirring until eggs are softly scrambled, 2 to 3 minutes. Remove from the heat, stir in chives and season with pepper.
3. Serve hot with a sprinkling of sea salt on top and crusty bread, toasted English muffins or warm corn tortillas on the side.
- Adapted from Whole-Grain Mornings by Megan Gordon. Ten Speed Press ($14, amazon.com). Copyright © 2013. Photos by Clare Barboza.
Nutrition FactsServings Per Recipe: 2; Amount Per Serving: cal. (kcal): 334, Fat, total (g): 24, sat. fat (g): 5, carb. (g): 15, fiber (g): 2, pro. (g): 15, Folate (µg): 111, sodium (mg): 398, calcium (mg): 125, iron (mg): 2, Percent Daily Values are based on a 2,000 calorie diet.
The sweet-tart fruit is loaded with antioxidants, while yogurt provides probiotics. For babies ages 8 months and up
- 1 cup old-fashioned rolled oats
- 1 cup plain yogurt
- 1/2 cup 100% apple juice
- 1/8 teaspoon ground cinnamon
- 1 cup fresh organic blueberries
- 2 tablespoons water, breast milk or formula
1. Using a food processor, finely grind the oats. Transfer to a bowl, then mix in the yogurt, apple juice and cinnamon. Cover and refrigerate muesli overnight.
2. In a food processor, blend blueberries with water, milk or formula until the puree reaches a smooth consistency.
3. Spoon some chilled muesli into a small bowl. Swirl the blueberry puree into the muesli and serve. Keep extra portions in the fridge for later in the week.
- 3 tablespoons garlic oil
- 2 tablespoons fresh lemon juice
- Salt and freshly ground black pepper
- 12 cups mixed spring greens
- 1 pound asparagus, tough ends snapped off
- 4 large eggs
- 1 pound raw flank steak
- 2 cloves garlic
- 1 tablespoon soy sauce
- 4 slices whole-grain sandwich bread, toasted and cut into small squares
- 8 teaspoons grated Parmesan cheese
1. Preheat a grill or broiler to medium. Whisk together garlic oil and lemon juice until combined. Season with salt and pepper; set aside. Place mixed spring greens in a large salad bowl. Fill a large skillet halfway with water and bring to a boil. Add asparagus and cook for 6 minutes, or until tender yet still crisp. Remove spears with a slotted spoon; set aside to cool.
2. Bring same skillet of water back to a boil. Poach eggs by breaking open each egg and gently slipping them into the water. Cook over medium-low heat for about 3 to 6 minutes, occasionally spooning water over the yolks to help cook them (yolks should be soft-cooked when you're done).
3. Rub flank steak on both sides with garlic, soy sauce and several pinches of salt and pepper. Place steak on grill or broiler pan. Cook for 4 minutes, then turn over and cook an additional 4 minutes, or until steak is rosy in the center when cut. Transfer steak to cutting board and let rest.
4. Cut cooled asparagus into 1-inch pieces; add to salad bowl, along with toast squares. Toss salad mixture with half of dressing. Divide salad among four shallow salad bowls. Place a poached egg over greens.
5. Cut flank steak on the diagonal into thin slices, then arrange steak slices around each egg. Drizzle salads with steak juices and remaining dressing, then sprinkle with Parmesan cheese.
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon water
- 1/2 teaspoon Dijon mustard
- 1/2 teaspoon dried mint
- 1/2 teaspoon dried oregano
- 1 garlic clove, minced
- 12 large leaves butter lettuce
- Cooking spray
- 2 large whole-wheat pitas, cut into small wedges
- 1 15 ounce can chickpeas, rinsed and drained
- 1 cup cherry tomatoes
- 20 kalamata olives
- 1 red bell pepper, chopped
- 1 cucumber, diced
- 1/2 red onion, chopped
1. In a small bowl, whisk together dressing ingredients and set aside. Next, line four shallow salad bowls with butter lettuce leaves.
2. Coat a large cast iron or nonstick skillet with cooking spray and place over high heat. Add pita wedges and toast, turning with tongs until golden, about 2-3 minutes. Reserve for tossing.
3. Place remaining ingredients in a large bowl and toss with dressing until well coated. Add toasted pita wedges and toss lightly. Divide equally among salad bowls. Serve immediately.
Perfect for lunch boxes, hiking, after-school snacks or breakfast-on-the-go.
- 1/4 cup butter
- 1/2 cup packed dark brown sugar
- 1/3 cup nut butter, such as almond, peanut or soy butter
- 1/4 cup maple syrup
- 1/4 cup pumpkin puree
- 2 tablespoons vegetable oil
- 1 1/2 cups rolled oats
- 1 cup brown rice crispies
- 1/2 cup sliced almonds
- 1/2 cup dried cranberries or cherries
- 1/4 cup pumpkin seeds (pepitas)
- 1/4 cup shaved coconut
- 2 tablespoons sesame or flax seeds
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon ground ginger
1. Preheat the oven to 325 degrees . Line a 9-by-9 pan with foil, leaving some overhang, and butter the foil. In a large saucepan, warm the butter with the sugar, maple syrup, pumpkin, nut butter and oil until thoroughly combined. Use a rubber spatula to thoroughly stir in the remaining ingredients.
2. Scrape the mixture into the pan and pat it smooth. Bake until deep golden brown, about 1 hour. Let cool thoroughly, then lift the bar, remove the foil and cut into small squares. Store the bars in an airtight container at room temperature, separated by parchment paper.
3. Serve as a breakfast-treat on the go or crumble over yogurt.
- If you like salty-sweet snacks, sprinkle a little coarse sea salt over the top before baking.
Embrace your passion for summer-friendly beverages - even when you're preggo.
- 3/4 ounce simple syrup (such as Stirrings Simple Syrup, or make your own; instructions below)
- 1 passion fruit, cut in half
- 2 large sprigs fresh thyme
- 3 ounces distilled water
- 1/4 ounce fresh lime juice
- 1 ounce pineapple juice (or 1 cup pineapple chunks, juice extracted in a juicer)
1. To make simple syrup, combine 1/2 cup granulated sugar and 1/2 cup water in a saucepan over medium heat.
2. Stir until sugar dissolves, then increase heat until mixture comes to a boil.
3. Remove from heat after about three minutes and allow to cool.
4. Chill cooled syrup in refrigerator for 2 hours before using (remaining syrup will keep refrigerated for up to one month; use to sweeten iced tea, lemonade and other beverages).
5. Scoop the pulp from the passion fruit.
6. In a pint mixing glass, add pulp and one sprig of thyme and press several times with a cocktail muddler.
7. Add distilled water, lime juice, simple syrup and pineapple juice.
8. Fill glass with ice and shake vigorously for about 6 seconds.
9. Strain into a chilled cocktail glass and serve.
Nutrition FactsServings Per Recipe: 1; Amount Per Serving: cal. (kcal): 140, Fat, total (g): 1, carb. (g): 32, fiber (g): 10, pro. (g): 2, Folate (µg): 25, calcium (mg): 23, iron (mg): 2, Percent Daily Values are based on a 2,000 calorie diet.
Finally, a dessert that's just as good for your body as it is your taste buds. This decadent-tasting mousse gets its rich, creamy texture from avocado, which delivers potassium to fend off pregnancy leg cramps. It's also loaded with folate, an important nutrient for your baby's neural development. Look for avocados that aren't too hard or soft, and garnish your mousse with fresh fruit or coconut flakes.
- 2 large avocados, flesh scooped out
- 1 large ripe banana
- 1/3 cup unsweetened cocoa powder
- 1/4 cup coconut milk
- 1/4 cup pure maple syrup
- 1 teaspoon grated orange zest
- 1 teaspoon vanilla extract or chocolate extract
- 1/2 teaspoon ground cinnamon
- 1/8 teaspoon chili powder or cayenne powder (optional)
- Pinch of sea salt
1. Place all the ingredients in a food processor or blender container and blend until smooth, scraping down the sides as needed.
2. Serve immediately or the mousse can be placed in an airtight container in the refrigerator for up to 2 days. To serve, place the mixture in bowls and garnish as desired.
This recipe for a healthy breakfast smoothie comes from Leila Johnson, an Ayurvedic practitioner and yoga therapist in New York City - and teacher to Kourtney Kardashian, our December/January cover star. "Almonds are nourishing for mama and baby, and fat is excellent for supporting the nervous system," she says.
- 1/2 cup almonds, skinned
- 3 - 4 pitted dates
- 1/2 ground flax
- Pinch of Cardamon
- 1 - 2 threads Saffron
- 1 cup fresh water
1. Soak almonds in water overnight; remove skins the following morning. (Or pour boiling water over almonds till they're covered and let them soak for 5 minutes - the skins will slide right off.)
2. Discard the skins and water.
3. Place skinned almonds and fresh water in blender and blend until smooth. Add remaining ingredients and blend again until smooth.
More than just a summer picnic favorite, watermelon offers important pregnancy benefits.
- 4 bananas, peeled and sliced in half lengthwise
- 1/4 medium seedless watermelon (about 4 pounds)
- 1 cup fresh berries (blueberries, blackberries and raspberries)
- 1 cup green seedless grapes
- 1/2 cup sliced honey-roasted almonds
- 1 8 ounce carton low-fat yogurt (vanilla or mixed berry)
- 8 leaves fresh mint, very thinly sliced
1. Arrange 2 banana slices in each of 4 shallow bowls.
2. Use a standard-size ice-cream scooper to make watermelon balls, placing 3 scoops in each dish on top of banana slices.
3. Top with 1/4 cup berries and 1/4 cup grapes.
4. Sprinkle each split with almonds, then top with 1/4 cup yogurt. Garnish with fresh mint and serve immediately.
Nutrition FactsServings Per Recipe: 4; Amount Per Serving: cal. (kcal): 350, Fat, total (g): 10, carb. (g): 57, fiber (g): 8, pro. (g): 8, vit. C (mg): 30, Folate (µg): 43, calcium (mg): 157, iron (mg): 1, Percent Daily Values are based on a 2,000 calorie diet.
Quick-cooking quinoa (pronounced "keen-wah") has a light, nutty flavor, a slightly crunchy texture and comes in beige, red and black varieties. It's a good source of folate, a B vitamin that, when taken before conception and in early pregnancy, helps protect against neural-tube defects such as spinal bifida.
- 1 cup quinoa (preferably red)
- 1 3/4 cups water
- 1/3 cup walnut pieces
- 2 cups arugula
- 1 large carrot, sliced into matchsticks
- 1 red bell pepper, thinly sliced
- 1/4 cup olive oil
- 4 tablespoons low-sodium soy sauce
- 3 tablespoons rice vinegar
- 2 garlic cloves, minced
- 1 tablespoon ginger, minced
- 2 teaspoons sesame oil
- 1/4 teaspoon salt
- 20 rice paper wrappers
- Juice of 1/2 lime
- 2 teaspoons garlic chili sauce (optional)
1. In a medium saucepan, combine quinoa and water. Bring to a boil, reduce heat and simmer covered until liquid has absorbed.
2. While quinoa is cooking, toast walnuts in a dry skillet over medium heat until lightly browned, about 3 minutes, stirring often.
3. Fluff cooked quinoa with a fork and combine in a large bowl with walnuts, arugula, carrot and red pepper. In a small bowl, whisk together olive oil, 2 tablespoons soy sauce, 2 tablespoons rice vinegar, garlic, ginger, sesame oil and salt; stir into quinoa mixture.
4. Fill a shallow pan large enough to set the rice papers in with hot water and soak one rice paper until softened, about 15 seconds. Remove and place 1 /3 cup of the quinoa filling down the center of the paper. Fold the top and bottom edges over the mixture, then fold one of the remaining sides over the top and roll tightly. Slice on the diagonal and continue with remaining papers and quinoa filling.
5. In a small bowl, whisk together remaining 2 tablespoons soy sauce, remaining rice vinegar, lime juice and garlic chili sauce; serve as a dipping sauce.