Nutrition in the Real World

You have to eat and work and have a life. Here's how to get the nutrients you and your baby need.

Nutritional information per serving (1/4 of recipe): 334 calories, 13 percent fat (5 grams), 68 percent carbohydrate, 19 percent protein, 216 milligrams calcium, 3.6 milligrams iron, 28 micrograms folate, 5 grams fiber.

Roasted Salmon With Yogurt, Grain Mustard and
Caper Sauce
Serves 2
This is a quick, easy way to cook salmon. The sauce is low in fat and high in calcium.

            2             6-ounce fresh salmon fillets, skin removed
            1             pound asparagus, ends trimmed
            2             teaspoons olive oil
         Salt and freshly ground black pepper to taste
         Yogurt, grain mustard and caper sauce (recipe follows)

Preheat oven to 500° F. Meanwhile, brush salmon and asparagus with olive oil. Season with salt and pepper. Roast on sheet pan for 10 minutes. Serve drizzled with yogurt, grain mustard and caper sauce.

Yogurt, Grain Mustard and Caper Sauce:

            1/2             cup nonfat plain yogurt
            1             teaspoon grain mustard
            1             tablespoon fresh dill or chervil, chopped
            2             tablespoons capers, drained
            Freshly ground black pepper to taste

Combine all ingredients.

Nutritional information per serving (1 salmon fillet): 325 calories, 30 percent fat (11 grams), 13 percent carbohydrate, 57 percent protein, 154 milligrams calcium, 2.8 milligrams iron, 285 micrograms folate, 2.5 grams fiber.

Roasted Root Vegetables With Wilted Greens
Serves 4
This colorful, comforting dish contains a wealth of fiber, vitamins and the all-important folate.

            8             small shallots, peeled
            2             small parsnips, peeled and cut into 2-inch pieces
            2             small carrots, peeled and cut into 2-inch pieces
            1             medium yam, cut into 2-inch pieces (skin may be left on)
            1             small celery root, peeled and cut into 2-inch pieces
            2             rutabaga or turnips, peeled and cut into 2-inch pieces
            1             small butternut squash, peeled and cut into 2-inch pieces
            2             tablespoons olive oil
            Salt and freshly ground black pepper to taste
            1             bunch leafy greens (mustard, turnip or collard), cut lengthwise into 2-inch pieces

Preheat oven to 450° F. Combine all ingredients except the greens and roast for approximately 25 minutes or until tender and slightly browned. Toss in a large pan with greens and sauté until greens are just wilted.