The Daily Dozen | Fit Pregnancy

The Daily Dozen

12 simple rules for eating well during pregnancy; plus 5 delicious recipes.

PREP TIME: 15 minutes

1     ripe pear, peeled and thinly sliced
4     cups (packed) baby spinach
2     tablespoons balsamic vinegar
2     tablespoons olive oil
2     teaspoons Dijon mustard
1     shallot, minced
1/2  cup Parmesan cheese shavings
1/4  cup walnut pieces

Mix together pear slices and spinach in a salad bowl. Whisk together vinegar, olive oil, mustard and shallot in a small bowl. Season with salt and pepper to taste.
Toss pear and spinach with enough dressing to coat evenly. Place on salad plates and top with Parmesan shavings and walnuts. Serve immediately.
Daily dozen nutrient information per serving: Protein: 1/2 serving, Calcium: 1 serving, Vitamin C: 1 serving with spinach; 1/2 serving with arugula, Green leafy and yellow-orange vegetables and fruit: 2 servings, Other fruit and vegetables: 1/2 serving, Fat: 1 serving

Salmon Cakes With Tropical Salsa
PREP TIME: 30 minutes
COOK TIME: 8 minutes

Note: Look for canned wild salmon, such as Bumble Bee, which contains fewer dioxins than farmed salmon.

1 can (14 3/4 ounces) pink salmon, drained and mashed with a fork
1      medium red bell pepper, diced
1/2   cup grated carrot
1      tablespoon drained capers
1      large egg
Zest of 1/2 lemon
4      tablespoons whole-wheat bread crumbs
2      tablespoons wheat germ or ground flaxseed
Freshly ground black pepper
2      teaspoons olive oil
1      cup pineapple chunks, fresh or canned
1      cup ripe mango chunks
2      tablespoons balsamic vinegar
Crushed red pepper flakes

Mix salmon, half the bell pepper, carrot, capers, egg and lemon zest in a medium bowl. In a separate bowl, mix bread crumbs and wheat germ or ground flaxseed. Add half the bread crumb mixture to the salmon mixture and combine well. Season with freshly ground pepper to taste.
Divide salmon mixture into 6 equal portions and form cakes, about 1/2-inch thick. Coat cakes on both sides with remaining bread crumb mixture.
Heat 2 teaspoons olive oil in a large skillet over medium heat. Add cakes and cook until golden brown, about 4 minutes per side. Meanwhile, mix remaining bell pepper and pineapple, mango, vinegar and red pepper flakes in a small bowl to make salsa. Spoon salsa onto 3 plates and top each with 2 salmon cakes.
Daily dozen nutrient information per serving (2 cakes): Protein: 1 serving, Vitamin C:
2 or more servings, Calcium: 1 serving, Green leafy and yellow-orange vegetables and fruit: 1 serving, Whole grains and legumes: 1/2 serving, Fat: 1 serving


Most Popular in nutrition