Archive for September, 2010

September 30, 2010

Apple and Veggie Smoothie

Looks like we are turning this into a smoothie week and I couldn’t be happier! Apples are in season here in Ontario so how about an apple smoothie?! Apples are a great source of roughage that help keep you healthy and regular if you know what I mean. Constipation can be a real issue as your hormones change so here is a little drink to help.

Ingredients
1 cup apple juice
1 cup sliced sweet apples
1 /4 cup apple sauce
1/2 cup grated carrots
1/4 cup peeled and seeded chopped cucumber
2 cups of ice
Dash of cinnamon (optional)

Combine in a blender and pulse until smooth.

September 29, 2010

Peach Smoothie

Drinking smoothies is a great way to increase your calorie intake while pregnant – the right way! You are able to work more fruits and veggies into your diet, even sneaking in some calcium too. It is also a great idea for busy mornings when you may not be able to stomach the thought of a full meal.


Ingredients

2 cups sliced peaches, pit removed
1/2 cup milk
1 cup yogurt (vanilla or peach work great)
handful of ice cubes
dash of nutmeg

Add all ingredients to a blender and pulse until desired consistency.

September 28, 2010

Orange Pineapple Ginger Smoothie

Ginger is a great natural flavour that people have been using to help settle stomachs and deal with nausea for years. Drinking this awesome smoothie can help you deal with morning sickness while providing you with a great dose of calcium and vitamin C!

Ingredients

1/2 cup orange juice
1/4 cup pineapple juice
1/4 cup vanilla or plain yogurt
1/4 -1/2 tsp grated, peeled fresh ginger
1/2 banana
1/2 cup crushed ice or a few ice cubes

Put all ingredients in blender and pulse until ice is crushed and banana is mixed into drink.

September 24, 2010

Award Winning Baby Food

This site doesn’t normally do baby food recipes but this is one I did for a competition for the USA Rice Federation. I won second prize – and they wrote an article about the competition. Here is the information for the dish!

The mild flavours and creamy textures of avocado and banana team up in this simple mash that is sweetened with a little applesauce and fortified with cooked rice. Keep in mind that the mash does discolour as the avocado and bananas oxidize but it won’t affect the flavour or nutritional value.

Ingredients

1 cup cooked white or brown rice
1/2 avocado, mashed
1/2 banana, mashed
3 TBSP unsweetened applesauce

Stir together rice, avocado, banana and applesauce until well combined.

Refrigerate leftovers for up to 2 days.

Makes 8 servings.

Note: Avocado is a source of 20 different nutrients including fibre, folic acid and vitamin E, which are all essential for a healthy baby. Bananas provide vitamin B6, vitamin C, potassium and fibre which aid in baby’s healthy growth and development.

Per 1/4 cup (50 mL) serving: about 50 cal, 9 g carbs, 1 g fibre, 2 g fat, 1 g protein.

September 23, 2010

Potato Leek Soup

This soup is like a nice warm hug on a cold day. With mild seasoning it is a good choice for anyone suffering a lot of heartburn, something very common for those in their second trimester. Second trimester is also a time when your baby’s taste buds have developed enough that they can taste the food mom is eating! So let’s give the little one something yummy to try…

Ingredients
5 medium potatoes cubed and cleaned
3 large leeks, cleaned with green stalks removed, cut into large pieces
4 carrots, cleaned, ends trimmed and cut into chunks
8 cups home made stock, or 4 cups store bought with 4 cups water
2 cloves garlic, minced
Salt and Pepper to taste
1/2 cup milk or cream

In a large stock pot bring carrots, leeks, garlic and potatoes in stock (or stock and water) to a boil. Reduce heat to a simmer and cook until very tender, about 40 minutes.  Allow liquid to reduce to about half.

Add milk and puree soup using a hand mixer or a blender. Return to pot and add salt and pepper to taste.

For an added dose of colour and vitamins try adding a couple handfuls of spinach to the veg half way through it’s simmering.

September 21, 2010

Sweet Mashed Potatoes

Sweet potatoes and orange add a punch of flavour to these mashed potatoes, but that’s not all! Potatoes, sweet potatoes and oranges all have a very high level of folic acid – something that all women should try to  increase in the early days of their pregnancy, even in days leading up to their pregnancy.

Ingredients
2 large potatoes washed and cubed
1 large sweet potato washed and cubed
1/3  cup creme fresh or 1/4 cup sour cream and 1/4 cup milk
Zest of 1/2 an orange
2 TBSP butter
Salt and pepper to taste

Boil potatoes over medium heat until tender. Drain and mash adding all other ingredients.

September 20, 2010

Vanilla Apple Sauce

After labour increasing your carb in take will help to replenish your muscles and liver. Adding a good dose of fresh fruit to your diet will help you keep up your energy levels, add roughage to your diet to help with constipation and provide you with those carbs to help your muscles tighten and go back to their pre-pregnancy shapes and sizes.

This Vanilla Apple Sauce is a tasty, fresh and preservative free way to help you get in your servings of fruit each day.

Ingredients

10 apples – a mix of different kinds, the sweeter the better
1 TBSP lemon juice
2 TSP vanilla
1/4 cup sugar *taste before adding, you may not need it
1/2 TSP cinnamon
 
Peel, core and chop apples into slices. Add them to a large pot filled with 1 inch of water covering the bottom.

Add lemon juice and vanilla and bring to a boil. Once it has reached a boil, reduce heat to medium and continue to simmer. Cook for approximately 20 minutes until apples are soft enough to mash with a potato masher. Mash apples, leaving some chunks. If you prefer a smoother sauce you can transfer to a blender and then return it to the pot after you have pureed it. Add sugar 1/4 cup at a time until sauce is sweetened to you liking. If you use sweet enough apples (ie No Granny Smiths) you may not need any sugar at all.
 
Stir in cinnamon and transfer into sterile, heated jars or into a plastic container for the fridge.
 
Makes 1.5 L

September 15, 2010

Chocolate Mousse

This recipe for Chocolate Mousse I originally posted as a guest post on Practical Mum. It is full of calcium and protein thanks to the addition of silken tofu which gives the mousse a creamy texture and a slight almond flavour. If you are not a fan of tofu, don’t worry – you wont even realize its there!

Ingredients
4oz bittersweet or dark chocolate
4oz milk chocolate
1 TBSP condensed or regular milk
8oz silken tofu, drained
1 TSP vanilla
Cut up fruit

Begin by cutting up the baker’s chocolate into fine pieces; add to a medium sized mixing bowl with the milk.

Bring a pot with approximately 1 cup of water in it to a boil. The pot should be big enough that the mixing bowl can rest comfortably on it, without touching the water. Once the water has come to a boil, turn the temperature down so the water is simmering and put the mixing bowl of chocolate on the pot. Stir often as chocolate melts. If you find the chocolate is not the consistency you want, turn up the heat slightly and add more milk.

In a larger mixing bowl, use hand beaters or a whisk to stir up the silken tofu. It will break apart and become creamy very easily.

Once chocolate is melted add it to the tofu with vanilla and mix together with beaters or whisk.

At this point if you wish to make individual servings of mouse you can add it to your containers for it to set. Otherwise cover the large mixing bowl with plastic wrap and put in the fridge until you are ready to eat.

Once the mouse has set add sliced fruit to the top. Bananas, berries and kiwi all work very well.

*This recipe can be changed to suit your taste in several ways. Using an orange, maple, mint or lemon extract in place of the vanilla is tasty. Also you can layer the mouse with light whipped cream or any fruit of your choice.

September 14, 2010

English Muffins

Using whole wheat flour in this recipe makes it an excellent source of Vitamin B2, Zinc and Vitamin B6 which helps provide you with energy and aids in the development of your baby’s brain and nervous system. Making them from scratch gives you all these benefits without preservatives.

Ingredients
2 1/4 TSP active dry yeast
1 cup warm water
1/2 cup warm milk
2 TSP sugar
1 TSP salt
4 cups whole wheat all purpose flour
3 TBSP olive oil

In a large bowl combine yeast and warm water. Allow to dissolve. Then add milk, sugar and salt. Gradually beat in 2 cups of sifted flour. Cover and allow to sit in a warm area to rise for 1 1/2 hours.

Once the dough collapses back into the bowl beat in olive oil and remaining 2 cups of flour. Knead until a uniform ball of dough.

Roll out dough until it is about 1/2 inch thick and cut into 3 inch circles with a cookie cutter. Place it on a cookie sheet that has been dusted with corn meal. Allow to rise until doubled in size.

Once they have risen, butter a griddle or large skillet and cook the muffins until browned on the bottom – flip and cook the other side. Cool on a rack. They may be a little doughy on the inside still depending on the size of your muffins, but they will finish cooking in the toaster.

This recipe makes about 20 muffins and they have a shelf life of about 3 days in your fridge. It is a good idea to freeze the majority of the muffins and take them out when you want to eat them.

To separate muffins, use a fork to pry them open – this will create all the nooks and crannies you are used to seeing.

September 13, 2010

Healthy Pregnancy Tips

Here is just a quick list of tips to ensure you have the healthiest pregnancy possible!

  1. Take your vitamins – pre natal and anything your doctor recommends
  2. Eat healthily – you can really impact the way you feel just by watching what you put into your body
  3. Gain weight sensibly – by eating right. Health Canada (as of July 2010) recommends only 2-3 extra servings from the Food Guide to ensure weight gain. That could mean as little as an apple with 2 TBSP of peanut butter
  4. Break the caffeine addiction – the less caffeine in your diet the better
  5. Up your water in take – hydration helps with body function and digestion
  6. Make sure your vaccinations are up to date – now is not the time to get sick
  7. Exercise moderately – staying active will ensure that you and your baby to be are in the best shape possible
  8. Keep up with self breast exams – this is a time when your hormones are changing all the time, and that can lead to growths that your doctor should be aware of
  9. Be an active participant in your care – research and find out about what’s happening to you and how your body is changing. If something doesn’t feel right talk to your doctor as often as you feel you need to. If you feel you need a second opinion in addition to your doctor – that is your right and the best way to ensure you have proper care. You know your body the best – mother’s intuition kicks in early

Do you have any tips for a healthy pregnancy?? Share them in the comments section below.