Thursday, August 21, 2014

Eating for Two: a Recipe Collection for a Healthy Pregnancy and Beyond

I've partnered with a midwife offering two types of nutrition classes at her studio in Lancaster, CA. One class is for prenatal nutrition and the other is for postpartum through baby starting solids aka Mom & Baby Nutrition

The midwife asked me to put together a list of recipes for breakfast, lunch, and dinner, to be used by busy moms (and their supporting family members) who need ideas in a pinch that do not take long to prep/cook and can be used as nutritious leftovers. I was able to pull all of the recipes from my blog. The ingredients are listed per recipe; you can visit the link for the how-to if you're interested in preparing it. 

The recipes cover vegetarian, grain free, and lean meat selections, fish, as well as dairy free and lots of fruits and vegetables! For Pregnancy and Nursing Mothers: "Eating for Two" means that you're doubly conscientious of what you're consuming. So be mindful of every mouthful!

This list can be used by anyone; not just for females of the child bearing age or nursing mothers. 

Do not consider this a meal plan but you're welcome to use the recipes as suggestions as you put together your plan for the week. See disclaimer for more information. 

*** Breakfast ***

1 cup cooked quinoa
1 cup uncooked oats
1/2 tsp cinnamon
1/2 tsp nutmeg
3 T brown sugar + 1 T sugar
(can sub 4 T coconut sugar)
1 T maple syrup
1 cup chopped apples
2 lightly beaten eggs
1/4 tsp real vanilla

10 oz almond milk
1 banana
2 tbs natural peanut butter
1 tbs ground flax
1/3 cup Complete
2 tbs ground almonds
1 tbs unsweetened shredded coconut
1 tbs shelled hemp seeds
1/2 tbs chocolate chips

2 tsp olive oil
1 sweet potato, peeled & chopped
1/2 sweet onion, diced
1 red bell pepper, chopped
1 zucchini, diced
1 package sausage - optional
1-2 tsp of oregano
1 tsp salt
1/4 tsp coconut oil / olive oil to coat 
10 eggs + 1/2 cup milk, divided
1/4 cup of mozzarella - optional

1 1/3 cup of organic whole wheat flour
2 tbsp coconut sugar
1/2 tsp baking soda
1 tsp baking powder
large pinch of sea salt
1 cup of almond milk + *2 tsp 
1 egg
1/4 tsp vanilla extract
1/3 cup of vanilla Complete protein powder (or your choice)
1/2 to 1 1/2 cups of blueberries (your preference); partially thaw if frozen.
1-2 tbsp of butter

*** Lunch ***

1 cup corn
1 cup black beans
1 small tomato
2 sweet peppers
1 shallot (diced)
3 tbs olive oil
1 tbs dried cilantro (2 tbs fresh, chopped)
1 tsp sea salt
1/2 tsp cayenne pepper (or use a small seeded & diced jalapeno)
Juice of 1 medium lemon (or 2 small limes)

4-6 slices of sourdough bread 
1+ tbs butter, divided 
3+ tbs pesto, divided 
1/2 cup fresh spinach
1 avocado thinly sliced 
1/4 cup of shredded mozzarella 
S&P to taste 
1 - Cuisinart grill  
3 medium red potatoes
2 tbs EVOO
1/2 tsp rosemary
1/2 tsp onion and herb (salt-free) seasoning
1 tsp parmesan cheese

*** Dinner ***

3-5 T Extra Virgin Olive Oil (EVOO)
1 tsp Sea Salt
2 tsp Rosemary (dried; 1 tsp fresh)
1 T Garlic (minced; (2) fresh diced)
2 T basil (lemon basil, frozen fresh in EVOO)
Red Potatoes (6 medium sized)
Sunburst Tomatoes (1 pound)
4-6 Chicken Breasts 

Bonus: Fresh Herb Preservation Tip!

1 pound of ground turkey 
1 head of green cabbage
1/4 cup EVOO
1/2 cup diced onions
1 clove diced garlic
1 cup shredded carrots
1 cup chopped kale
1 cup shredded zucchini
1/2 cup diced tomatoes
1 jar of organic spaghetti sauce
2 tsp oregano 
2 tsp basil
1 tsp turmeric
1 tsp S&P 

Tomato Sauce:
1 small onion, diced
1 large carrot, shredded
1 large parsnip, shredded
1 cup fresh spinach, chopped
1 large tomato, diced (skins removed)
3 garlic cloves, diced
1 tsp dried basil
1/4 tsp himalayan salt
2 T grapeseed oil

Pasta substitute:
2 large zucchini, cut into thin strips
1/8 tsp himalayan salt
1 tsp grapeseed oil

Extra filling:
I purchased a jar of ready-made artichoke spread. I used half of the jar or about 4 oz for where the cheese filling would be in traditional lasagna.

Wild caught salmon (organic)
Various in-season veggies
Thai Basil (10 leaves; or use 1 tbs of dried basil (any variety))
1 garlic clove, smashed or 1 tsp of minced garlic
1/2 cup of oil of your choice (I chose EVOO)
Couple pinches of salt, divided

*** Side Dishes (can serve as a main dish)***

2 tbs of coconut oil
1-2 chopped garlic cloves
2 tsp of dried herbs of your choice
1 tsp of sea salt, divided

Prepare ¼ cup chopped onions, 2 carrots, ½ cup of chopped daikon radish, 1 zucchini, ½ head of green cabbage, and 1 medium tomato. (Use your in-season on-hand vegetables.)

2 large brown (or ripe) plantains (not green)
1/2 tbs coconut oil
1/2 tbs coconut sugar divided (like this)
1/2 tbs avocado oil (like this) (can use olive oil)
1/2 tsp sea salt divided 

*** Snacks ***

2 apples cored, cut into rings
1 heaping cup of almond meal 
5 tbs melted organic coconut oil
1 tsp cinnamon
1/2 tsp nutmeg
1 tsp organic coconut sugar

3 or 4 ripe bananas, smashed
1/3 cup melted butter
1/3 cup of organic cane sugar 
1/3 cup of unsweetened applesauce
1 egg, beaten
1 teaspoon real vanilla
1 teaspoon baking soda
Pinch of salt
1/2 cup of ground flax + 1 cup of organic whole wheat pastry flour

Air Popper
1/4 cup of organic popcorn kernels (yields about 4 cups)
2 tbs of organic coconut oil
1/4 tsp sea salt
1 tsp nutritional yeast (or to taste) 

2 cups chocolate Complete powder
4 cups organic Hemp Plus Granola
1 cup chopped walnuts
1 cup dried cranberries
1 cup maple syrup
2 cups creamy peanut butter 

*** Desserts ***

1 cup flour
1/2 cup almond meal
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon + 1 tsp of nutmeg
1/8 tsp salt
1/2 cup natural sugar
1/2 cup powdered sugar
1/2 cup dark brown sugar
3 eggs
1 tbs vanilla
1/2 cup butter + 1/4 cup melted coconut oil
1 cup of parsnips + 3/4 cup of shredded carrots

4 persimmons pureed
3/4 cup raw cane sugar
1/2 cup butter
1 egg
1 tsp real vanilla
2 cups 100% whole wheat flour
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp salt

*** Other Great Collections (and Recipes)!! ***

Collaborative Posts -

Various Dishes -

Crock Pot Cooking -

Disclaimer: Certified Health Coaches and Nutritionists cannot meal plan for you. The only professionals who may do so are registered dietitians and doctors. We can, however, guide and share resources as you make your own meal plan.

Choose, eat, and live well! =)

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