Pregnancy is the perfect time to turn over a new leaf when it comes to snacking. When chosen wisely, snacks can supply your body with the extra calories and nutrients it needs while you’re eating for two. In addition, they can ward off hunger pangs, help you feel energized and serve as mini-meals when your stomach feels queasy or cramped from limited space.
These colorful turkey and cranberry tortilla roll-ups, accompanied by a creamy yogurt dill dip, provide important prenatal nutrients, such as beta carotene (the safe form of vitamin A), iron and folic acid. A single serving also will supply your body with a third of its daily requirement for the bone-building mineral calcium. Enjoy!
Turkey and Cranberry Tortilla Roll-ups
1 whole wheat tortilla (10 ½-inch)
2 tablespoons fat-free cream cheese, softened
6 fresh, tender spinach leaves, washed and dried
1 ounce thinly sliced turkey breast
1 ounce thinly sliced reduced-fat Swiss cheese
2 tablespoons grated carrots
2 tablespoons dried cranberries
Spread tortilla with cream cheese. Place spinach evenly over top; layer with turkey, then Swiss cheese. Sprinkle carrots and cranberries, staying clear of tortilla’s edge. Next, fold right and left sides of tortilla inward, then roll bottom up toward top. Wrap firmly in plastic wrap and refrigerate at least 20 minutes. To eat, remove wrap and slice into four pinwheels. Serve with creamy yogurt dill dip (below).
Nutritional information per serving (1 tortilla): 382 calories, 19 percent fat (8 grams), 53 percent carbohydrate, 28 percent protein, 96 micrograms vitamin A, 441 milligrams calcium, 3 milligrams iron, 71 micrograms folic acid.
Creamy Yogurt Dill Dip
Makes ½ cup
¼ cup plain, nonfat yogurt
¼ cup fat-free mayonnaise
1 tablespoon fresh dill or
1 teaspoon dried dill
Mix all ingredients until smooth. May be refrigerated up to a week.
Nutritional information per serving (2 tablespoons): 19 calories, 2 percent fat (.04 grams), 80 percent carbohydrate, 18 percent protein, 35 milligrams calcium, .14 milligrams iron, 1.9 micrograms folic acid.