Archive for November, 2010

November 29, 2010

Avocado Dip

Creamy and satisfying Avocados are a wonderful addition to many meals. They are also a super food for the expectant mommy with one avocado containing almost 30% of your daily folic acid requirements. There is some fat in these fruits, but not to worry it’s the good kind!

Ingredients
1 avocado
1 TBSP mayo or whipped dressing
1 TBSP tomato paste
1/2 TSP lime juice
1/4 TSP ground black pepper
1/4 TSP cayenne pepper (optional)

Mash all ingredients together to form a smooth spread. Use as a dip for crackers or pita, or on Mexican food. I like to saute black beans and mushrooms in butter, garlic powder, paprika and chili powder then put them in a tortilla shell with some of this dip and some cheese – easy veggie taco!

November 25, 2010

Apple Coleslaw

These fall/winter fruits and veg are a great source of fiber and vitamin C – just what every expectant mom needs to keep healthy during cold and flu season! In addition to helping to fight infection, both you and your baby need this vitamin daily as it is necessary for the body to make collagen,which is a component of cartilage, tendons, bones, and skin. Some studies suggest that higher levels of Vitamin C in your diet can help with baby mental development.

Ingredients
1/4 cup apple cider vinegar
2 TBSP mustard – Dijon works nicely
2 TBSP olive oil
1/4 TSP salt and pepper
1 medium cabbage shredded – approx. 6 cups
1 cup shredded carrot – about 3 large ones
1 Granny Smith apple and 1 Red Delicious Apple cut into thin strips (not peeled)
1/4 cup chopped parsley
1/4 cup unsalted nuts such as walnuts or almonds

In a small bowl mix vinegar, mustard, oil, salt and pepper.

In a large bowl combine all other ingredients and top with dressing. Allow salad to sit at least 30 minutes in the fridge before serving.

November 23, 2010

Pancakes

Warm, light and fluffy – these pancakes are full of fiber and full servings of fruits to give your day a start in the right direction. But why stop at just breakfast? With added protein and calcium you’ll be craving these for every meal!

Ingredients
1 1/2 cups all purpose flour – whole wheat works good too
3 TBSP sugar
1/4 cup ground flax seed
1 3/4 TSP baking powder
1 1/2 cup milk
3 TBSP melted butter or olive oil
2 eggs
1/2 tsp vanilla (optional)
1 cup of fresh or frozen fruit (optional)

Mix all dry ingredients together in a large bowl. Make a well, add all wet ingredients and 1/2 a cup of fresh or frozen fruit of your choice. Berries work nicely, so do apples and peaches.

Stir batter together until all lumps of dry ingredients have been incorporated. 

Preheat a non stick skillet – add 1/4 cup of batter to skillet. Cook until air bubbles begin to form on the top of the pancake and edges become dry. Flip and cook 30 – 45 seconds longer until centre of the pancake has cooked through. Top with remaining fruit and maple syrup.

November 18, 2010

Pumpkin Pie

Yesterday  I posted a video on Simply Fresh of a video my husband made for a film festival competition. It was based on a pumpkin pie recipe… for more on why he did that and to see the short film click here – PS I’m in it… look for me!

Not to mention that pumpkin loaded with vitamin A and antioxidant carotenoids, particularly alpha and beta carotenes, it’s a good source of vitamins C, K, and E, and lots of minerals, including magnesium, potassium, and iron. So here is the recipe the movie was based on… yummm pie!

Ingredients
2 cups cooked pumpkin – can buy it canned (not pie filling) or roast your own
3 eggs
1 cup sugar
1 TSP cinnamon
1 TBSP flour
1 cup milk
1 TSP ginger
1/4 TSP nutmeg

Combine all ingredients and beat slightly until mixture is smooth. Place in uncooked pie shell. Bake at 375 degrees for 40 minutes or until knife can be inserted into the middle of the pie and come out clean.

November 17, 2010

Indian Rice and Chickpea Salad

When you are pregnant the change in hormones can often cause issues with your digestive system. The chickpeas and brown rice in this salad provide large amounts of fiber and roughage that will help to keep you regular. Paired with cranberries – this tasty dish has the added benefit of warding off urinary tract infections.

Ingredients
14 oz can of no salt added chickpeas or 14 oz of cooked chickpeas
1 cup cooked brown rice
1/4 cup cranberries
1 TBSP Garam Masala
2 TSP cumin seeds
1 TSP red chili flakes
1 TSP ground dried ginger
1 TSP salt
Juice of 1/2 a lemon
Olive Oil

Combine all ingredients into a bowl – add a glug of olive oil just enough to mix through – about 3 TBSP. Stir together so that spices are evenly distributed and serve. Chill after making. I find it gets even better when left over night in the fridge.

November 15, 2010

Baked Banana Chips

I had no idea that regular banana chips were fried until I picked up a bag. Honestly I would want sweet from my banana chips, not salty. Which is just what these potassium packed banana chips deliver! They do take time, but they are so simple, easy and delish that you’ll be making them again and again.

Ingredients
3 bananas (this makes one cookie sheet full of chips, if you want to double up and make 2 batches at once go ahead!)
1 lemon, juiced

Slice bananas into 1/8 inch slices. Dip in lemon juice and place on a cookie sheet that is either lined with parchment paper or sprayed with non-stick spray. Place in a 200 degree oven for 2 hours.

Flip chips after 2 hours, place back in oven for 1 1/2 to 2 more hours until slightly crispy.

You can choose to sprinkle a little sugar on top or eat them as they are. I find they are great with no sugar and the sugar tends to fall off the chips anyway.

November 12, 2010

Apple and Carrot Baby Food

This is a great baby food to introduce after 6 months and around the time that your baby starts to get their first teeth. And it’s so simple, most busy moms will have time to throw this together.

Ingredients
16 oz bag of baby carrots
1/2 a sweet peeled apple such as a golden delicious or mac

Rinse and steam the baby carrots for 20 minutes. In this time, peel and cut the 1/2 of an apple into tiny cubes.

Once carrots have steamed, remove them from the steaming tray and allow them to cool in a blender for at least 5 minutes. In this time add the apple cubes to the steamer and steam for 10 minutes.

Puree carrots to a fine consistency. Add apple cubes. Stir together. Allow to sit until it is a safe temperature for baby to eat.

Adding new consistencies and flavours to your baby’s food will help them learn to be adventurous with their food from a very early age!

November 9, 2010

Portobello Mushroom Stroganoff

Mushrooms are a great source of potassium which is a nutrient that helps to regulate blood pressure. When pregnant your doctor will regularly monitor your blood pressure as it tends to rise as a result of your body pumping blood for two! Mushrooms, and potassium, also help keep your heart healthy.

Ingredients
12 oz whole wheat egg noodles – cooked according to package directions
Olive Oil
1/2 medium red onion
1/2 cup button mushrooms, cleaned and thinly sliced
1 cup Portobello mushrooms, cleaned and thinly sliced
1 clove minced garlic
1 1/2 cup medium tofu pureed
1 cup sour cream
1 cup home made veggie stock – or low sodium store bought (can use beef stock as well)
2 TBSP unsalted tomato paste
1/2 TSP Cajun seasoning
Salt and Pepper
1 TSP dill

Heat a splash of olive oil in a large skillet over high heat for one minute. Reduce heat to medium low and add onion. Saute for 8 minutes or until caramelized. Add mushrooms and garlic, saute 5 minutes more.

Add tofu, sour cream, stock and tomato paste. Stir until combined add Cajun seasoning and salt and pepper to taste.

Serve sauce over egg noodles and garnish with a bit of dried dill.

November 8, 2010

Walnut Blueberry Banana Bread

This low fat, high fiber bread is a great snack and is packed with protein, zinc and vitamins B1, B2 and B6. Bananas are also a great source of potassium. If you are someone who suffers from occasional leg cramping – sometimes called Charley Horses – eating a diet rich in potassium can help get rid of these attacks! This bread is also a delicious and nutritious way to load up on carbs so you have the energy you need during delivery!

Ingredients
1 ripe banana mashed
3/4 cup ground flax seed
1 egg
1/2 cup sugar
1 cup buttermilk
1 TSP baking soda
1/2 TSP sea salt
1 1/2 cup whole wheat flour
1 TSP orange zest
1 cup blueberries
1/2 cup unsalted chopped walnuts

Preheat oven to 375 degrees. Oil a loaf pan and sprinkle with a little flour so that bread will not stick.

In a large bowl combine first five ingredients. In a separate bowl combine next 5 ingredients. Add dry ingredients to banana mixture and stir until completely combined.

Fold in blueberries and walnuts, pour into loaf pan and bake for 45 minutes.

November 5, 2010

Lentil Milk Bread

I make this whole wheat bread in the bread maker but you could go the old fashion route and knead it and leave it over night to rise if you like. The milk and lentils add protein and calcium and help the bread to have a really great consistency. I find it a bit heavier than store bought whole wheat or Italian breads, but lighter than rye or pumpernickel.  During the end of the 3rd trimester is it important to load up on foods that have carbohydrates such as bread in order to store energy for delivery, just like a marathon runner does before a race!

Ingredients
3 TBSP warm water
2 1/4 TSP yeast
1 cup warm milk ( I heat it in the microwave for 30 seconds)
5 TBSP olive oil (any oil will work… I’ve used mixtures as well such as 3 TBSP canola oil and 2 TBSP flax seed oil. Melted butter works too)
3 TBSP sugar
1 egg
1 TSP salt
4 cups whole wheat bread flour
1/2 cup cooked green lentils

Put all ingredients into your bread maker and turn it onto the dough cycle. When finished put into a corn meal dusted loaf pan and allow to rise until it is desired height. Bake at 300 degrees until golden brown on top – about 25 minutes depending on loaf size.