Refreshing recipes to stave off nausea and beat the heat
Some days, summer seems like it’s a season straight from heaven. On others, soaring temperatures produce scorching heat — the kind that’s a master at quelling appetites. Add to that the tidal waves of nausea and dreaded morning sickness that many expecting moms face, and it can be hard to think about eating anything. For some, warm foods seem even more unpalatable. Hot stoves and ovens can be fatiguing, says Miriam Erick, M.S., R.D., senior perinatal nutritionist in the Department of Nutrition at Brigham and Women’s Hospital in Boston and an expert in morning sickness. The answer: Try eating cold foods. Besides keeping mothers-to-be free of the discomfort of a too-warm kitchen, chilled foods are easier to stomach for many women because they have less flavor and smell. “Pregnant women who are feeling nauseous share what I call ‘radar nose,’” Erick says. “They have a heightened ability to pick up smells due to their increased hormone levels.” When they cook something, it’s those stronger-smelling odors that can send some women over the edge. We suggest trying cool, nutrient-rich foods like those in the recipes that follow. Some dishes need a smidgen of cooking but are then chilled and eaten cold. If you don’t feel up to the cooking part, delegate to a spouse, family member or friend. After all, when it comes to preparing for baby, you’re already doing most of the work.
[Recipes] Summer Berry Smoothie Serves 2 You can either freeze fresh raspberries and blueberries (scatter them on a baking sheet in the freezer and then store in a lidded container) or buy them frozen at the supermarket.
1 medium banana, peeled and diced 1 cup frozen unsweetened whole raspberries 1 cup frozen unsweetened whole blueberries 1 1/2 cups calcium-fortified orange juice
Combine all ingredients in a blender and whip until smooth. Then pour into 2 tall glasses. Or, pour into 1 glass and place the remaining half in a lidded container. Refrigerate and shake before serving. Nutritional information per serving (1 1/2 cups): 206 calories, 2 percent fat (.5 gram), 94 percent carbohydrate, 4 percent protein, 269 milligrams calcium, 1 milligram iron, 32 micrograms folic acid.
Cool Sweet Potato- Carrot Soup Serves 4This smooth apricot-colored soup has a delicate, sweet flavor and wonderful creaminess due to the calcium-rich milk and sour cream. If you prefer the soup more liquidy, thin with additional chicken broth.
4 cups low-salt chicken broth 1 pound carrots, trimmed, peeled and diced 1 pound (about 1 large) sweet potato, peeled and diced 1 cup diced leek, white part only 1 clove garlic 2 1/2 cups low-fat milk 1/4 cup chopped fresh dill 1/4 teaspoon grated nutmeg Salt and freshly ground black pepper, to taste 4 tablespoons nonfat sour cream
Combine chicken broth, carrots, sweet potato, leek and garlic in a large soup pot. Bring to a boil and reduce heat to low. Simmer for 25 minutes, or until vegetables are tender. Remove soup from stove and purée in a blender. Return to pot and stir in milk, dill, nutmeg, and salt and pepper. Refrigerate until soup is cold and garnish each serving with 1 tablespoon of sour cream. Nutritional information per serving (2 cups): 326 calories, 14 percent fat (5 grams), 72 percent carbohydrate, 14 percent protein, 269 milligrams calcium, 2.5 milligrams iron, 89 micrograms folic acid.
Cold Lentil-Rice Salad With Toasted Pine Nuts Serves 4Lentils and rice come together in this fiber-rich vegetarian salad to make a complete protein. The lentils also contribute a healthy dose of folic acid, which is an especially important nutrient during pregnancy.
3 cups water 1 cup brown lentils, rinsed and picked over to remove any pebbles 2 medium carrots, peeled and sliced 1 medium onion, peeled and chopped 1 1/2 cups low-sodium chicken broth 1/2 cup medium-grain white rice 1/4 cup chopped fresh parsley 1/2 cup nonfat plain yogurt 2 tablespoons fresh lemon juice 2 1/2 teaspoons olive oil 2 tablespoons toasted pine nuts Salt and freshly ground black pepper, to taste
Place water, lentils, carrots and onion in a large saucepan. Bring to a boil, reduce heat to low, and simmer for 30 minutes, or until lentils are tender. Let cool. While lentils cook, bring chicken broth to a boil in a medium saucepan over high heat. Add rice and reduce heat to low. Simmer, covered, for 15 minutes, or until rice is tender. Fluff with a fork and let cool. Place lentil mixture in a large salad bowl. Add cooked rice, parsley, yogurt, lemon juice, olive oil and pine nuts. Mix to blend, and season with salt and pepper. Nutritional information per serving (1 cup): 380 calories, 17 percent fat (7 grams), 62 percent carbohydrate, 21 percent protein, 110 milligrams calcium, 6 milligrams iron, 232 micrograms folic acid.
Lemon Gelato Serves 6Marshmallow cream, instead of a rich cream and egg yolk custard, forms the base of this creamy cold Italian sweet. If you wish, top the gelato with mashed raspberries or blackberries for added vitamins and fiber. 1 cup water 1/2 cup sugar 1/2 cup freshly squeezed lemon juice 3 cups marshmallow cream (available in the baking aisle of your local supermarket) 1 cup nonfat sour cream
Combine water and sugar in a medium saucepan. Bring to a boil, reduce heat to low, and simmer until sugar is dissolved, about 3 minutes. Stir in lemon juice. Add the marshmallow cream and whisk briskly over very low heat until the mixture is creamy and smooth, approximately 4 minutes. Whisk in the sour cream. Pour the mixture through a strainer into a medium-sized bowl. Cover tightly with plastic wrap and refrigerate until cool, approximately 1 hour. Remove the mixture from the refrigerator. Whisk if separated and then pour into the freezer compartment of an ice cream maker. Freeze according to manufacturer’s directions. (If you don’t have an ice cream maker, pour the gelato mixture into a shallow baking dish and freeze until solid, approximately 6 hours. Break into chunks and pulse in a food processor until smooth.) Serve immediately or transfer to a lidded plastic container and freeze. Nutritional information per serving (1/2 cup): 330 calories, percent fat, 98 percent carbohydrate, 2 percent protein, 31 milligrams calcium, negligible iron, 3 micrograms folic acid.