Archive for August, 2010

August 30, 2010

Beet Salad

This dish is great for helping you to get lots of Vitamin C, B1 and B2 into your diet. This dish is listed under ‘pre-pregnancy’ because it uses goats cheese. You can still make this dish during other trimesters, but it is recommended that you swap out the goat cheese for a harder, pasteurized cheese such as feta. For more information on eating cheese during pregnancy check out this Baby Centre article.


3 large beets
2 pears
1 lemon
Olive oil
Goats Cheese
1/4 tsp Sea Salt
1/4 tsp Pepper
1 tsp Nutmeg

Wash and cut beets and pears into match sticks. Layer with goats cheese in a bowl. Sprinkle salt, pepper and nutmeg to taste.

In a separate bowl combine juice of 1/2 a lemon with equal parts olive oil. Dress salad when ready to eat.

August 26, 2010

Broccoli Pesto Pasta

This dish is a great source of zinc, calcium and iron – all things you need lots of when pregnant!

1/4 cup olive oil
4 TBSP butter
1/2 of an onion, minced
1 TBSP garlic powder
2 handfuls of sun dried tomatoes
1/2 a head of broccoli
2 handfuls of fresh basil, minced
2 TBSP havarti or cheddar cheese
1/2 cup skim milk
salt and pepper to taste

Melt butter with olive oil in a medium sized pot over medium heat. Once melted add onions, garlic powder and sun dried tomatoes. Cook onions 3-4 minutes until they start to soften.

Meanwhile – boil 1/2 a head of broccoli florets until very tender. Save the broccoli stem for another use such as making broth. When broccoli is very tender, drain then add to onion mixture. Once you have added the broccoli add the basil and cook 1-2 more minutes.

Add cheese and allow to melt over broccoli onion mixture. Once melted add milk and puree using a hand mixer. Add salt and pepper to taste.

Serve over whole wheat pasta.

August 24, 2010

Folic Acid

Folic Acid, or Folate is a vitamin most commonly recommended for not only those who are pregnant, but those who are looking to become pregnant. The earlier you get more of this vitamin the lower the chances that your child will develop a neural tube defect, most commonly Spina Bifida, pre-mature babies and brain defects. Having a reserve of this vitamin already built up in your system before you even become pregnant is a bonus.

In addition to taking a Folic Acid supplement you can find this vitamin in a variety of easy to find and affordable foods such as:

– leafy green vegetables
– whole grains
– egg yolks
– nuts
– spinach
– cabbage
– dried beans
– potatoes
– lentils
– beetroot

As of July 2010, Health Canada advises that women who are pregnant or are looking to become pregnant should take a Folic Acid supplement and ensure they are eating a folic acid rich diet.

August 23, 2010

Lentil Omelette

This recipe is especially good at providing high levels of Vitamin D, Vitamin B1 – Thiamine and Iron.

I start by rehydrating 1/2 cup of red lentils by cooking them in my slow cooker covered in water for about 3-4 hours. I normally do this the night before then refrigerate them. You can always use store bought lentils, but their sodium content will be much higher. Take a look at the video below for more hints and tips on rehydrating dried beans.

In a bowl I mix –

3 free range eggs
1/2 cup rehydrated red lentils
1/4 tsp sea salt (regular salt will do too but sea salt has less additives)
1/8 tsp black pepper

I also like to add a pinch of garlic or chili powder for kick!

Into a well oiled and heated frying pan I add one ladle full of the egg mixture and attempt to coat the bottom of the pan – add more egg mixture if necessary. Depending on the size of the omelette you are making you should be able to make 3 out of the mixture. Once the ends have started to cook (you can tell as they will start to look dry and you can easily get a spatula under the omelette with out it feeling like it will break) feel free to add cheese, peppers, onions or mushrooms – or leave it as is! Fold your omelette in half onto itself and allow to cook for 1 -2 minutes more. 

This makes a great breakfast, lunch or dinner – pair it with a nice salad, potatoes and grilled veggies.  

August 21, 2010


Let me start off by saying to my friends and family “No this is not my way of telling you that Hubby and I are expecting.”

Now with that out of the way let me thank you for visiting. I hope that this will be the first of many times you come to this site. Many of you know me as ‘Simply Fresh’, or the girl with the Ottawa food blog. It’s true – that’s me! But I’m really a very well rounded food lover and with more and more of my friends starting their families I find (delightfully) that the conversation is turning to food and nutrition now more than ever. I also noticed that there is a bit of a lack of information available to pregnant women who are looking for recipes that will help them to naturally get more vitamins and nutrients into their meals. If this sounds familiar, then this site is for you!

You do not need to be pregnant to enjoy the recipes found here, but I will focus the majority of my nutritional information to those who are thinking of becoming pregnant, are currently expecting or have just welcomed their baby to the world and are breast feeding.

Thank you again for visiting – don’t forget to pass this site along to anyone you think may enjoy it!