Full of wholesome fruits and vegetables, these salads contain vital nutrients your pregnant body needs, including calcium, folate, iron and protein.
Heat grill to medium or oven to 375° F. Brush tenderloin with olive oil, then rub with cumin, coriander and several pinches of salt and pepper; grill or roast tenderloin on a foil-lined baking sheet in oven for 8 minutes on one side. Turn; cook for another 7 to 8 minutes, or until rosy but cooked through. Remove tenderloin from grill or oven; let stand for 1 minute, then cut into 1/2-inch-thick slices.
While pork cooks, bring 1 cup water to a boil in a medium saucepan. Add couscous, stir and turn off heat. Cover saucepan; let couscous rest for 10 minutes. Fluff couscous with a fork; transfer to a medium bowl. When cool, add figs, grapes and goat cheese.
Whisk together honey and balsamic vinegar in a small bowl until honey dissolves. Pour half the dressing over couscous; gently toss to mix. Season with salt and pepper. Divide spinach among four large plates. Top with a portion of couscous mixture, followed by pork slices. Drizzle with remaining dressing.
Nutritional information per serving (3 cups spinach, 1 cup couscous mixture and 1/4 pound pork): 517 calories, 21% fat (12 g), 54% carbohydrate (70 g), 25% protein (32 g), 9 g fiber, 6 mg iron, 283 mg calcium,
196 mcg folate.
When it comes to dressings, go homemade. Commercial salad dressings can be high in sodium and fat and loaded with sugars and chemical additives. The dressings here contain pure, natural ingredients such as olive oil, fresh lemon juice and naturally low-in-fat buttermilk. They’re easy to make and bursting with flavor.
For more information on nutrition during pregnancy, go to www.fitpregnancy.com and click on “Nutrients You Need” under “Just the Facts, Mom.”
Keep it fresh
>>Store salad greens and herbs wrapped in damp paper towels inside a plastic bag, seal the bag and refrigerate it. They will stay fresh for several days.
>>Vegetables such as sweet peppers, zucchini and asparagus will last for a few days in the crisper.
>>Leave tomatoes, pit-containing fruits (such as peaches and plums) and berries on your counter; the warm air in your kitchen will turn them sweeter.