First trimester: 1,963 calories, 24 percent fat (52 grams), 52 percent carbohydrate, 24 percent protein, 1,661 milligrams calcium, 287 micrograms folic acid, 11 milligrams iron, 2.1 milligrams B6, 12 milligrams zinc, 28 grams fiber.
Second and third trimesters: 2,244 calories, 25 percent fat (62 grams), 50 percent carbohydrate, 25 percent protein, 1,863 milligrams calcium, 326 micrograms folic acid, 12 milligrams iron, 2.2 milligrams B6, 14 milligrams zinc, 30 grams fiber.
Totally Decadent Banana– Chocolate Chip Muffins
Makes 18 muffins
Don’t feel guilty when you snack on one of these rich and chocolaty muffins — they’re low in fat and high on nutrition.
3 very ripe bananas
3 tablespoons olive oil
1/4 cup applesauce
3/4 cup granulated sugar
1/4 cup nonfat plain yogurt
1/3 cup wheat germ
1/2 cup whole-wheat flour
11/4 cups white flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
3 ounces miniature chocolate chips
Vegetable oil spray
Preheat oven to 350º F. Place bananas, oil, applesauce and sugar in mixing bowl; mix on medium speed until bananas are puréed and ingredients are well-mixed. Add yogurt, eggs and wheat germ; mix until blended.
In small bowl, mix flours, baking powder and baking soda. Add to wet ingredients and mix just until all ingredients are well-blended. Stir in chocolate chips.
Spray 18 muffin cups with vegetable oil spray or line with paper
liners. Divide batter between the 18 cups. Place in preheated oven and bake for 22–28 minutes, or until knife inserted into middle comes out clean.
Nutritional information per serving (1 muffin): 155 calories, 27 percent fat (4.6 grams), 65 percent carbohydrate, 8 percent protein, 23 milligrams calcium, 16 micrograms folic acid, .99 milligram iron, .17 milligram B6, .63 milligram zinc, 1.7 grams fiber.
Feta Cheese and
Have a hankering for pizza? This version is piled high with satisfying vegetables and rich-tasting feta cheese.
1/2 cup warm water
1 teaspoon dry yeast
1 teaspoon sugar
1 tablespoon olive oil
1 teaspoon salt
11/3 cups all-purpose flour
Vegetable oil spray
1 8-ounce can tomato sauce
2 teaspoons dried oregano
1 teaspoon garlic powder
2 teaspoons dried basil
1 medium onion, chopped
1 10-ounce package frozen spinach, thawed and drained
1/2 pound mushrooms, sliced
1 71/4-ounce jar roasted red peppers, drained and cut into 1-inch pieces
3 ounces shredded 50 percent reduced-fat mozzarella cheese
3 ounces crumbled feta cheese