Burgers are a summertime mainstay, and there’s nothing fishy about swapping out the traditional ground beef patties for ones made with omega-3- packed salmon. Studies show that this nutritional hero may decrease the risk of prenatal and postpartum depression. Plus, slathering on the punchy avocado sauce adds a dose of folate, a B vitamin that protects against birth defects. Recipe by Matthew Kadey, M.S., R.D.
Tenders cook quickly so you can spend time chatting with friends instead of fussing over the grill. You’ll also benefit from their payload of protein, a building block for Baby’s development. Recipe by Matthew Kadey, M.S., R.D.
Rather than spooning out a mayo-heavy and calorie-laden packaged slaw, try this easy, spicy-sour Asian rendition. A cornucopia of crunchy vegetables provides fiber to squash unhealthy cravings and keep things moving. Recipe by Matthew Kadey, M.S., R.D.
A traditional Mexican drink, chia frescas are a great source of sustained energy. Not to mention, they’re super refreshing on a hot summer day. Blend well to make sure all the nutrients of the chia are absorbed.
Bread puddings are super easy; you can’t really screw this recipe up. Assemble it ahead of time and throw it in the oven as you start eating so it’s ready when you’re finished with your main course. The reheated leftovers will taste great later on too.
At the start of my pregnancy, I craved straightforward, flavorful food like this. The fish is low in mercury, which makes it a great choice for expectant women, and the en papillote technique looks dramatic, but anyone can do it.
Toasting the fennel gives it a nutty flavor, and when you mix it with butter, it turns into a tasty rub. Experiment by adding some lemon to the butter, or throw in chili pepper or paprika. You can make more rub than you need and keep it in the fridge for all sorts of things.
I love tahini as a base for my dressings. The pressed sesame lends a really creamy, earthy essence, and you don’t need additional oil because it’s high in good fat. My husband will make the dressing while I grill the zucchini—it’s great teamwork.
Satisfy a yen for citrus, as well as your nesting urges, by making a batch of zingy vanilla-lemon cookies. They provide a hit of vitamin C, which is essential for tissue growth and helps your body (and therefore your growing baby!) absorb iron. Their tart flavor is easy on a queasy tummy—and they taste great.