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Recipes Featured in Nutrition During Pregnancy
First Trimester Recipes
Pregnant Lady Casserole
Makes 6 servings
4 medium potatoes, thinly sliced
1 Tbl canola oil
1 medium onion, sliced
8 oz package of sliced mushrooms
2 tsp caraway seeds
1 pound frozen broccoli florets
2 medium cloves garlic, minced
1 tsp dried dill
1 dill pickle, chopped
2 hard boiled eggs, chopped
1/2 cup grated Sharp Cheddar cheese
Preheat oven to 350 degrees F. Lightly oil 9" x 13" baking pan. Put the potatoes in a saucepan and cover with cold water. Boil until tender. Drain and set aside.
Heat the canola oil in a large, deep pot. Add onion. Sautee over medium heat for about 5 minutes. Add mushrooms and cook for 7 to 8 minutes. Once the onions are translucent and the mushrooms have cooked down, add the caraway seeds and broccoli. Cook for 10 minutes. Turn off the heat and add the garlic, dill, and drained potatoes. Gently mix. Add the cooked ingredients to the 9" x 13" baking pan and spread evenly. Sprinkle with the chopped pickle, eggs, and cheese. Bake uncovered for 30 minutes.
Nutritional Information per serving: 280 calories, 11g fat, 5g saturated fat, .24g omega-3 fatty acids, 33g carbohydrate, 6g fiber, 12g protein, 1152 IU vitamin A, 70mg vitamin C, 104mcg folate, 203mg calcium, 2mg iron, 260mg sodium, 1.4mg zinc.
Weekend Waffles
Makes 6 servings
1 1/4 c. whole wheat flour
1/4 c. ground flax seeds
1/4 c. wheat germ
2 tsp. baking powder
1 Tbsp. white sugar
1 egg + 1 egg white
1 3/4 c. milk
1/3 c. canola oil
1 tsp. vanilla
Combine all of the dry ingredients in a medium size bowl. In a separate, medium size bowl, beat the eggs. Add the remaining liquid ingredients to the beaten eggs. Thoroughly combine. Add the dry ingredients to the egg mixture and mix until moist. When your waffle iron is hot, add the batter. Waffles are ready when the waffle iron indicates. Remove the cooked waffles and cover with your favorite topping.
Nutritional Information per serving: 292 calories, 17g fat, 1.9g saturated fat, 2.2g omega-3 fatty acids, 28g carbohydrate, 5g fiber, 9g protein, 17 IU vitamin A, 0 vitamin C, 47mcg folate, 200mg calcium, 1.9mg iron, 217mg sodium, 1.9mg zinc.
Second Trimester Recipes
Taco Salad
Makes 8 servings
1 pound lean ground beef or veggie crumbles
1 package taco seasoning mix
1 15-ounce can kidney beans, rinsed and drained
2 or 3 ripe tomatoes, chopped
1/2 cup grated sharp Cheddar cheese
1/3 cup lite Thousand Island dressing
1 head romaine lettuce, chopped
1 10-oz. package tortilla chips
Prepare the ground beef or veggie crumbles as directed by the taco seasoning package and set aside.
In a large bowl, combine the beef mixture, kidney beans, tomatoes, and cheese. Mix well. Place the desired amount of romaine lettuce to individual salad bowls.
Add a scoopful of the meat mixture on top of the lettuce. Arrange a handful of tortilla chips around the edge of the bowl.
Nutritional Information per serving: 324 calories, 16g fat, 5.5g saturated fat, 0g omega-3 fatty acids, 25g carbohydrate, 3.6g fiber, 25g protein, 751 IU vitamin A, 6mg vitamin C, 25mcg folate, 157mg calcium, 3mg iron, 760mg sodium, 4.3mg zinc.
Chicken Salad
Makes 4 servings
2 1/2 cups cubed cooked chicken breast or seitan
1/3 cup light mayonnaise
2 green onions, thinly sliced
1/2 cup shredded carrots
1/4 cup frozen peas
8 slices of whole wheat bread (or whole wheat pitas or tortillas)
In a medium size bowl, place the cubed chicken. Add the mayonnaise and mix thoroughly. Add the green onions, shredded carrots, and peas. Evenly divide chicken salad on to desired bread source.
Nutritional Information per serving: 417 calories, 19g fat, 4.8g saturated fat, 0g omega-3 fatty acids, 34g carbohydrate, 6.9g fiber, 24g protein, 1887 IU vitamin A, 3mg vitamin C, 10mcg folate, 10mg calcium, 1.7mg iron, 504mg sodium, .13mg zinc.
Third Trimester Recipes
Carrot and Zucchini Muffins
Makes 16 muffins
3/4 cup whole wheat flour
1/4 cup all purpose flour
1/4 cup wheat germ
1/4 cup ground flax seeds
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp nutmeg
1 tsp ground cinnamon
1 egg + 1 egg white
3/4 cup brown sugar (packed)
1/3 cup canola oil
1/3 cup milk (cow, soy or almond)
1 tsp vanilla
1 medium zucchini, shredded
1 cup shredded carrots
1 cup rolled oats
Preheat oven to 350 degrees Fahrenheit. In a medium bowl, whisk all of the dry ingredients, except for the rolled oats. Set aside. In a large bowl, beat the eggs. To this add the brown sugar, canola oil, milk, and vanilla. Mix until well blended. Add the dry ingredients to the wet mixture. Mix until just combined. Add the shredded zucchini, carrots, and oats. Mix until zucchini, carrots, and oats are equally distributed. Scoop mixture into muffin cups. Bake for 25 minutes or until golden brown. Once baked, leave them in the muffin pan for a couple of minutes and then transfer to a wire rack to cool completely.
Nutritional Information per serving: 156 calories, 6g fat, .6g saturated fat, .8g omega-3 fatty acids, 22g carbohydrate, 2.5g fiber, 3g protein, 882 IU vitamin A, 2mg vitamin C, 24mcg folate, 41mg calcium, 1.1mg iron, 113mg sodium, .77mg zinc.
Blueberry Crisp
Makes 6 servings
For the bottom:
1 16-oz. bag frozen blueberries
1 T granulated sugar
1 T whole wheat flour
For the top:
1/2 cup oats
1/4 cup packed brown sugar
1/4 cup whole wheat flour
2 T ground flax seeds
1/2 tsp ground cinnamon
3 T butter
Defrost blueberries in a microwave-safe bowl. Do not drain the thawed blueberries.
Add sugar and flour to the berries and mix until equally distributed. In a separate bowl, mix your topping ingredients--oats, brown sugar, flour, ground flax seeds, and cinnamon. Once well blended, cut in the butter.
Nutritional Information per serving: 187 calories, 7g fat, 4g saturated fat, .5g omega-3 fatty acids, 29g carbohydrate, 2.3g fiber, 3g protein, 331 IU vitamin A, 1mg vitamin C, 11mcg folate, 32mg calcium, 1.77mg iron, 50mg sodium, .52mg zinc.
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