LESSON 30 Foods for Expectant Mothers
When you get the news you are pregnant the first thing to learn is that now you will be eating for two or maybe three! The expecting mother’s own nutrition will also be her baby’s nutrition. Every food you eat matters from the very beginning of pregnancy until the day your baby is born. Foods will bring a positive or a negative influence to the development of the child.
Let’s look at the foods and nutrients you need daily.
Protein and Calcium from Dairy
During every trimester of pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus. If you don’t meet the needs of the baby, the mother will suffer as well.
Dairy products contain two types of high quality protein: casein and whey. The body uses these two forms in different ways. Casein is a slow digesting protein which is good especially at night, the time we go the longest without eating. Whey protein’s absorption is instant and will be in the system within an hour. Dairy is also the best dietary source of calcium, and provides high amounts of phosphorus, various B-vitamins, magnesium and zinc.
Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women.
It contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support digestive health. There is an Icelandic yogurt called skyr which contains a very good level of probiotics.
People who are lactose intolerant may also be able to tolerate yogurt, especially probiotic yogurt. Taking probiotic supplements during pregnancy may reduce the risk of complications such as preeclampsia, gestational diabetes, vaginal infections and allergies.
Vegan diets will need to include calcium-fortified non-dairy products such as kefir, kefir yogurt, grass-fed goat milk is acceptable in some vegan-based diets and suggested as an exception during pregnancy, hemp milk, pea protein milk are also good non-dairy options.
Folate (Folic Acid - Vitamin B9)
Folate is one of the B-vitamins (B9). It is very important for the health of the mother and fetus, especially during the first trimester. This has been linked with an increased risk of neural tube defects and low birth weight. Insufficient folate intake may also cause the child to be more prone to infections and disease later in life.
Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium, all of which the body needs more of during pregnancy.
However, most pregnant women are not consuming nearly enough folate.
Legumes contain high amounts of folate. One cup of lentils, chickpeas or black beans may provide from 65–90% of the RDA.
Furthermore, legumes are generally very high in fiber. Some varieties are also high in iron, magnesium and potassium.
Legumes to avoid would be soybeans as soy contains constituents that would cause neurological and endocrine problems after birth. Soy-based baby formulas should NEVER be used!
Vitamin A Foods
Vitamin A is essential for growth, as well as for the differentiation of most cells and tissues. It is very important for healthy fetal development.
Pregnant women are generally advised to increase their vitamin A intake by 10–40%.
However, they are also advised to avoid very high amounts of animal-based sources of vitamin A, which may cause toxicity when eaten in excess. Do not overdo cod liver oil which contains Vitamins A and D, as the dose can be easily exceeded.
Beta-carotene is a very important source of vitamin A for pregnant women.
Sweet potatoes are an excellent source of beta-carotene. About 100–150 grams (3.5–5.3 oz) of cooked sweet potatoes fulfills the entire RDI.
Sweet potatoes contain fiber, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility. And they convert into less sugar than white potatoes, which they could be helpful in reducing the risk of gestational diabetes.
Omega-3s
This should be at the TOP OF THE LIST! Omega-3s contain both EPA and DHA. DHA is vital for euro-development and can help give your child a higher IQ.
Omega-3 help build the brain and eyes of the fetus. Yet pregnant women are generally advised to limit their seafood intake to twice a week, due to the mercury and other contaminants found in fatty fish. This is where fish oil supplementation is needed. Only take high quality fish oil.
Salmon is also one of very few natural sources of vitamin D, which is often lacking in the diet. It is very important for many processes in the body, including bone health and immune function.
Choline in Eggs
Eggs are a great source of choline. Choline is essential for many processes in the body, including brain development and health.
A dietary survey in the US showed that over 90% of people consumed less than the recommended amount of choline.
Low choline intake during pregnancy may increase the risk of neural tube defects and possibly lead to decreased brain function.
A single whole egg contains roughly 113 mg of choline, which is about 25% of the recommended daily intake for pregnant women (450 mg).
Eat Your Greens!
Broccoli and dark, green vegetables, such as kale and spinach, contain many of the nutrients that pregnant women need.
These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.
Furthermore, broccoli and leafy greens are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion.
Due to their high fiber content, these vegetables may also help prevent constipation. This is a very common problem among pregnant women.
Consuming green, leafy vegetables has also been linked with a reduced risk of low birth weight.
Berries and Your Antioxidants
Berries are packed with water, healthy carbs, vitamin C, fiber and plant compounds. They generally contain high amounts of vitamin C, which helps the body absorb iron. Vitamin C is also important for skin health and immune function.
Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar. Berries are the perfect food for those maybe diabetic or those who may have gestational diabetes during pregnancy.
Berries are also a great snack because they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories. Add them to your plain or vanilla yogurt for the ultimate healthy dessert.
Whole Grains & Fiber
Eating whole grains may help meet the increased calorie requirements that come with pregnancy, especially during the second and third trimesters.
As opposed to refined grains, whole grains are packed with fiber, vitamins and plant compounds.
Oats, splet, kamut and quinoa also contain a fair amount of protein, which is important during pregnancy.
Additionally, whole grains are generally rich in B-vitamins, fiber and magnesium. All of these are frequently lacking in the diets of pregnant women.
Healthy Fats & the Mighty Avocado
Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids.
They are also high in fiber, B-vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C. Because of their high content of healthy fats, folate and potassium, avocados are a great choice for pregnant women.
The healthy fats help build the skin, brain and tissues of the fetus, and folate may help prevent neural tube defects.
Potassium may help relieve leg cramps, a side effect of pregnancy for some women. Avocados actually contain more potassium than bananas. Bananas should really be avoided. They can cause constipation in some women and the sugar content is not the type you would for your health.
Water, water & more water
During pregnancy, blood volume increases by up to 1.5 liters. Therefore, it is important to stay properly hydrated. You’ve got to keep that blood flowing!
The fetus usually gets everything it needs, but if you don’t watch your water intake, you may become dehydrated.
Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood and reduced memory.
Furthermore, increasing water intake may help relieve constipation and reduce the risk of urinary tract infections, which are common during pregnancy.
General guidelines recommend drinking about 2 liters of water per day, but the amount you really need varies by individual.
As an estimate, you should be drinking about 1–2 liters each day. Just keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee and tea.
As a rule of thumb, you should always drink water when you’re thirsty, and drink until you’ve quenched your thirst. Water is the perfect beverage to find out if you are hungry or thirsty. Drink two glasses of water. Wait 15 minutes. If you are still hungry, then you’re hungry. Water quenches thirst quickly!
Now let’s get to those Chef Susan Irby tasty recipes and give birth to a healthy baby!!
Let’s look at the foods and nutrients you need daily.
Protein and Calcium from Dairy
During every trimester of pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus. If you don’t meet the needs of the baby, the mother will suffer as well.
Dairy products contain two types of high quality protein: casein and whey. The body uses these two forms in different ways. Casein is a slow digesting protein which is good especially at night, the time we go the longest without eating. Whey protein’s absorption is instant and will be in the system within an hour. Dairy is also the best dietary source of calcium, and provides high amounts of phosphorus, various B-vitamins, magnesium and zinc.
Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women.
It contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support digestive health. There is an Icelandic yogurt called skyr which contains a very good level of probiotics.
People who are lactose intolerant may also be able to tolerate yogurt, especially probiotic yogurt. Taking probiotic supplements during pregnancy may reduce the risk of complications such as preeclampsia, gestational diabetes, vaginal infections and allergies.
Vegan diets will need to include calcium-fortified non-dairy products such as kefir, kefir yogurt, grass-fed goat milk is acceptable in some vegan-based diets and suggested as an exception during pregnancy, hemp milk, pea protein milk are also good non-dairy options.
Folate (Folic Acid - Vitamin B9)
Folate is one of the B-vitamins (B9). It is very important for the health of the mother and fetus, especially during the first trimester. This has been linked with an increased risk of neural tube defects and low birth weight. Insufficient folate intake may also cause the child to be more prone to infections and disease later in life.
Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium, all of which the body needs more of during pregnancy.
However, most pregnant women are not consuming nearly enough folate.
Legumes contain high amounts of folate. One cup of lentils, chickpeas or black beans may provide from 65–90% of the RDA.
Furthermore, legumes are generally very high in fiber. Some varieties are also high in iron, magnesium and potassium.
Legumes to avoid would be soybeans as soy contains constituents that would cause neurological and endocrine problems after birth. Soy-based baby formulas should NEVER be used!
Vitamin A Foods
Vitamin A is essential for growth, as well as for the differentiation of most cells and tissues. It is very important for healthy fetal development.
Pregnant women are generally advised to increase their vitamin A intake by 10–40%.
However, they are also advised to avoid very high amounts of animal-based sources of vitamin A, which may cause toxicity when eaten in excess. Do not overdo cod liver oil which contains Vitamins A and D, as the dose can be easily exceeded.
Beta-carotene is a very important source of vitamin A for pregnant women.
Sweet potatoes are an excellent source of beta-carotene. About 100–150 grams (3.5–5.3 oz) of cooked sweet potatoes fulfills the entire RDI.
Sweet potatoes contain fiber, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility. And they convert into less sugar than white potatoes, which they could be helpful in reducing the risk of gestational diabetes.
Omega-3s
This should be at the TOP OF THE LIST! Omega-3s contain both EPA and DHA. DHA is vital for euro-development and can help give your child a higher IQ.
Omega-3 help build the brain and eyes of the fetus. Yet pregnant women are generally advised to limit their seafood intake to twice a week, due to the mercury and other contaminants found in fatty fish. This is where fish oil supplementation is needed. Only take high quality fish oil.
Salmon is also one of very few natural sources of vitamin D, which is often lacking in the diet. It is very important for many processes in the body, including bone health and immune function.
Choline in Eggs
Eggs are a great source of choline. Choline is essential for many processes in the body, including brain development and health.
A dietary survey in the US showed that over 90% of people consumed less than the recommended amount of choline.
Low choline intake during pregnancy may increase the risk of neural tube defects and possibly lead to decreased brain function.
A single whole egg contains roughly 113 mg of choline, which is about 25% of the recommended daily intake for pregnant women (450 mg).
Eat Your Greens!
Broccoli and dark, green vegetables, such as kale and spinach, contain many of the nutrients that pregnant women need.
These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.
Furthermore, broccoli and leafy greens are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion.
Due to their high fiber content, these vegetables may also help prevent constipation. This is a very common problem among pregnant women.
Consuming green, leafy vegetables has also been linked with a reduced risk of low birth weight.
Berries and Your Antioxidants
Berries are packed with water, healthy carbs, vitamin C, fiber and plant compounds. They generally contain high amounts of vitamin C, which helps the body absorb iron. Vitamin C is also important for skin health and immune function.
Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar. Berries are the perfect food for those maybe diabetic or those who may have gestational diabetes during pregnancy.
Berries are also a great snack because they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories. Add them to your plain or vanilla yogurt for the ultimate healthy dessert.
Whole Grains & Fiber
Eating whole grains may help meet the increased calorie requirements that come with pregnancy, especially during the second and third trimesters.
As opposed to refined grains, whole grains are packed with fiber, vitamins and plant compounds.
Oats, splet, kamut and quinoa also contain a fair amount of protein, which is important during pregnancy.
Additionally, whole grains are generally rich in B-vitamins, fiber and magnesium. All of these are frequently lacking in the diets of pregnant women.
Healthy Fats & the Mighty Avocado
Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids.
They are also high in fiber, B-vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C. Because of their high content of healthy fats, folate and potassium, avocados are a great choice for pregnant women.
The healthy fats help build the skin, brain and tissues of the fetus, and folate may help prevent neural tube defects.
Potassium may help relieve leg cramps, a side effect of pregnancy for some women. Avocados actually contain more potassium than bananas. Bananas should really be avoided. They can cause constipation in some women and the sugar content is not the type you would for your health.
Water, water & more water
During pregnancy, blood volume increases by up to 1.5 liters. Therefore, it is important to stay properly hydrated. You’ve got to keep that blood flowing!
The fetus usually gets everything it needs, but if you don’t watch your water intake, you may become dehydrated.
Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood and reduced memory.
Furthermore, increasing water intake may help relieve constipation and reduce the risk of urinary tract infections, which are common during pregnancy.
General guidelines recommend drinking about 2 liters of water per day, but the amount you really need varies by individual.
As an estimate, you should be drinking about 1–2 liters each day. Just keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee and tea.
As a rule of thumb, you should always drink water when you’re thirsty, and drink until you’ve quenched your thirst. Water is the perfect beverage to find out if you are hungry or thirsty. Drink two glasses of water. Wait 15 minutes. If you are still hungry, then you’re hungry. Water quenches thirst quickly!
Now let’s get to those Chef Susan Irby tasty recipes and give birth to a healthy baby!!
Chef Susan Irby's Recipes for Expectant Mothers
Eating for BABY!
As Dr. Bond pointed out above, legumes are generally very high in fiber which is very positive for digestive flow, however, consuming too many legumes can cause gas discomfort. Avoid eating legumes at the same time as fruits as it can naturally create a somewhat gassy fermentation effect. Eat fruits about 2 to 3 hours BEFORE consuming legumes and this goes for dried fruits as well.
Quick Energy Bites
Makes about 20-24 balls
¾ cup pitted dates
¾ cup tahini
¾ cup quinoa flakes
¼ cup black sesame seeds
2 tablespoons black molasses
¼ cup dark chocolate chips
In a food processor, pulse dates until finely chopped. Add tahini, quinoa flakes, sesame seeds, and molasses and pulse until well blended. Transfer to a bowl (or carefully remove blade) and fold in the chocolate chips. Form into about 1-inch balls. Refrigerate 20 minutes or overnight. Store in an airtight container in the refrigerator.
Nutrition:
Approximate serving size: 2 bites
Calories: 189
Fat: 10.5g
Saturated fat: 1.8g
Cholesterol: 0mg
Sodium: 23mg
Carbohydrates: 21.7g
Fiber: 3.2g
Sugars: 10.6g
Protein: 4.5g
*This recipe is high in iron with 5 mg, about 30% of the RDA and 115 mg calcium, about 9% of the RDA, per serving.
Sweet Potato Salad with Goat Feta
Serves 4-6
Make vinaigrette:
2 pitted dates, soaked in hot water for at least 5 minutes
1/4 cup grapeseed oil
1 tablespoon balsamic vinegar
2 tablespoons fresh lemon juice
1 teaspoon dijon mustard
1/2 inch fresh ginger, peeled and chopped
1/2 teaspoon ground coriander
1/8 teaspoon chili flakes
1/8 teaspoon ground cinnamon
Pinch sea salt
Pinch white pepper
reserved date soaking water
Combine the soaked dates (reserving the water), grapeseed oil, balsamic vinegar, lemon juice, dijon mustard, chopped ginger, ground coriander, chili flakes, cinnamon, salt, and pepper in a food processor. Process on high, adding a little of the reserved water for desired consistency. Consistency should be creamy and not overly thick or thin. Set aside.
*Note: Vinaigrette can be made ahead and stored in the refrigerator for up to one week. Bring to room temperature before serving for consistency.
For salad:
Place the diced sweet potatoes in a stockpot and cover with cold water. Place the pot over medium heat and bring to a boil. Simmer the sweet potatoes until just tender, you don’t want them too mushy so don’t overcook, about 10 minutes. Drain the sweet potatoes and place in an ice bath to cool quickly.
Place sweet potatoes in a large bowl and add bell peppers, cucumber, red onion, dried cherries, chickpeas, cilantro, and mint. Add a pinch of salt and pepper. Add the date vinaigrette to the bowl and toss the vegetables and chickpeas to coat. Sprinkle with chopped pistachios and goat feta. Serve!
Nutrition:
Approximate serving size (based on 6 total servings): 1 heaping cup
Calories: 375
Fat: 9.9g
Saturated fat: 1.9g
Cholesterol: 10mg
Sodium: 185mg
Carbohydrates: 61.6g
Fiber: 12.8g
Sugars: 8.1g
Protein: 11.6g
*This recipe is super high in potassium at a whopping 29% of the RDA, about 1,375mg. Also a good source of iron with 4mg, about 20% of the RDA, and 124mg calcium, about 10% of the RDA.
Spelt, Black Beans, Cilantro, Red Onion, Tomato and Avocado
Serves 4
1 ¼ cups uncooked spelt (farro), rinsed and drained
2 1/2 cups water
1/3 cup chopped fresh mint
1/3 cup chopped fresh cilantro
1/4 cup minced red onion
½ cup low sodium black beans, drained and rinsed
¼ cup plus 1 tablespoon diced roma tomato
½ ripe avocado, diced
3 tablespoons fresh lemon juice
2 tablespoons grapeseed oil
1/8 teaspoon freshly ground black pepper
Bring spelt and water to boil over medium-high heat. Cover, reduce heat and simmer about 30 minutes, or until spelt is tender and liquid has been absorbed. Remove from heat and allow to cool.
In a large bowl, toss spelt together with remining ingredients and serve.
Nutrition:
Approximate serving size: 1 heaping cup
Calories: 301
Fat: 13.2g
Saturated fat: 1.8g
Cholesterol: 0mg
Sodium: 42mg
Carbohydrates: 38.4g
Fiber: 8.3g
Sugars 1.1g
Protein: 7g
*This recipe contains about 3mg of iron (17% of the RDA) and 463mg of potassium, about 10% of the RDA.
Grilled Salmon over Chopped Kale with Lemon Cilantro Vinaigrette
Serves 4
4 4-ounce salmon filets, skin on
Lemon pepper seasoning
*aluminum foil and about 1 to 2 tablespoons of grapeseed oil, see instructions
3 tablespoons fresh lemon juice
1 ½ tablespoons extra virgin olive oil
2 tablespoons chopped cilantro
Pinch black pepper
Pinch sea salt
4 heaping cups chopped kale, rinsed and dried
2 tablespoons chopped green onion
Season salmon with lemon pepper as desired. Preheat broiler to high. Place salmon skin side up on a baking sheet lined with foil (coat foil lightly with grapeseed oil). Place under broiler for about 5 ½ minutes. Turn salmon over and broil for another 5 minutes or until desired texture (wet or more dry).
While salmon is broiling, whisk together lemon juice, oil, cilantro, pepper and salt in a medium to large mixing bowl. Toss in kale and green onion.
When ready to serve, place 1 cup kale salad on each of 4 serving plates. Top with Grilled Salmon, skin side up.
Note: Cilantro is a natural mercury and toxin chelator and is recommended to be eaten with all fish.
Nutrition:
Approximate serving size: 4 ounces plus 1 cup
Calories: 240
Fat: 12.4g
Saturated fat: 1.8g
Cholesterol: 50mg
Sodium: 89mg
Carbohydrates: 9.2g
Fiber: 1.4g
Sugars 0.3g
Protein: 24.7g
*This recipe contains about 156mg of calcium, 12% RDA and 872mg potassium, 19% RDA.
Mom-Berry Delicious Smoothie!
Makes about 2 8-ounce servings
1 ½ cups frozen mixed berries
½ large ripe avocado (flesh only)
2 tablespoons coconut oil
1 ½ cups fresh kale
8 ounces unsweetened vanilla almond milk
Puree all ingredients in a high-powered blender on high speed for about 45 seconds or until well blended and smooth. Serve immediately or chill for 10 minutes and then serve.
Nutrition:
Approximate serving size: 1 cup
Calories: 324
Fat: 25.3g
Saturated fat: 13.8g
Cholesterol: 0mg
Sodium: 115mg
Carbohydrates: 23.3g
Fiber: 8.4g
Sugars 8.3g
Protein: 3.7g
Chef Irby’s Hydrating Cucumber Water
Fill an approximate ½ gallon pitcher just over ¾ full with distilled water
Float about 12 fresh cucumber slices
Float about ½ cup fresh mint leaves
Float about 8 fresh lemon slices
Keep in refrigerator for up to 3 days. So refreshing!
BABY Food Purees
We are lucky these days with many low sugar, low processed baby food options, yet it can still be fun to make baby purees at home. The benefit… you know EXACTLY what goes in to your baby’s food and many find it a way to relax.
Baby food is typically for ages at least 4 to 8 months old. Consult your pediatrician/doctor – which you most likely are already – on when is the appropriate time to feed your baby actual pureed foods.
Something to note is that baby food purees can be really tasty for baby (and mom, actually) and filled with nutrients, but a word of caution when making pureed foods at home… Some blenders and food processors are more powerful than others so, make sure the food is pureed COMPLETELY (meaning, completely smooth) before giving to baby.
A few baby food making tips:
*Avoid spices – that means pretty much all spices such as cinnamon, pepper of any kind including cayenne, turmeric, and such.
*Avoid overly acidic foods – remember, baby’s digestive systems are very sensitive. So use foods that have low acidity and are pretty much what the average adult would call “bland” foods.
*Avoid the overuse of fresh herbs. Herbs are powerful in terms of health uses. The digestion and overall sensitivity of a baby is very high. So, use fresh herbs in small doses and not in every food.
Rice Cereal
Amount made varies, see recipe notes
1 cup brown rice
1 cup basmati rice
Soak the rice in enough water to cover completely. Soak for about 6 hours, uncovered. Drain and rinse the rice thoroughly. Place cheesecloth on a baking sheet. Spread rice on top and allow to dry completely.
Place rice in a large skillet and brown over low heat, about 5 minutes. Remove from pan and allow to cool. Grind rice completely in a 3-horsepower food processor or blender. < this is your rice meal, also known as rice flour or rice powder, and is the base for the rice cereal. Rice meal can be stored in an airtight container in the refrigerator for up to one month.
To make Rice Cereal, combine 1 tablespoon rice meal with ½ cup distilled water. Bring to a gentle boil over medium heat until desired consistency is achieved. For thinner cereal, add a little more water. Remove from heat and allow to cool completely. Add formula or milk, if desired.
Homemade Applesauce
Amount made varies, see recipe notes
3 Gala or Fuji apples
Using a mixture of 3 parts water to 1 part white vinegar, wash and rinse apples. Dry completely. Using a vegetable peeler or knife, peel off all of the skin and discard. Core the apple and discard. Chop remaining apple into 1 to 2 inch chunks.
Place enough water to completely cover the apples in a stockpot. Add apples and bring to a low boil over medium-high heat on stove top. Cook until completely tender, about 10 minutes. Drain and rinse in cold water. Puree in a food processor on high until completely smooth.
Serve puree (applesauce) to baby. Freeze any remaining applesauce.
*Recipe variations:
*add 1 sweet potato (wash, peel and chop)
*add 3 pears (wash, peel, core and chop)
Blueberry Baby Smoothie
1 serving
¼ ripe avocado
¼ cup blueberries
¼ cup almond butter
¼ cup baby oats
¼ cup almond milk for baby or use whole milk yogurt
1 teaspoon flaxseed meal
2 to 3 ice cubes
¼ cup distilled water
Place all in a blender and blend until smooth. Refrigerate 20 minutes or up to 2 days.
Nutrition:
Approximate serving size: about 1 cup
Calories: 218
Fat: 14.3g
Saturated fat: 2.5g
Cholesterol: 0mg
Sodium: 40mg
Carbohydrates 20.3g:
Fiber: 6.5g
Sugars 6.3g
Protein: 4.4g
*This recipe contains about 25mcg of Vitamin D, about 125% of the RDA, 2mg Iron and 321mg potassium.
As Dr. Bond pointed out above, legumes are generally very high in fiber which is very positive for digestive flow, however, consuming too many legumes can cause gas discomfort. Avoid eating legumes at the same time as fruits as it can naturally create a somewhat gassy fermentation effect. Eat fruits about 2 to 3 hours BEFORE consuming legumes and this goes for dried fruits as well.
Quick Energy Bites
Makes about 20-24 balls
¾ cup pitted dates
¾ cup tahini
¾ cup quinoa flakes
¼ cup black sesame seeds
2 tablespoons black molasses
¼ cup dark chocolate chips
In a food processor, pulse dates until finely chopped. Add tahini, quinoa flakes, sesame seeds, and molasses and pulse until well blended. Transfer to a bowl (or carefully remove blade) and fold in the chocolate chips. Form into about 1-inch balls. Refrigerate 20 minutes or overnight. Store in an airtight container in the refrigerator.
Nutrition:
Approximate serving size: 2 bites
Calories: 189
Fat: 10.5g
Saturated fat: 1.8g
Cholesterol: 0mg
Sodium: 23mg
Carbohydrates: 21.7g
Fiber: 3.2g
Sugars: 10.6g
Protein: 4.5g
*This recipe is high in iron with 5 mg, about 30% of the RDA and 115 mg calcium, about 9% of the RDA, per serving.
Sweet Potato Salad with Goat Feta
Serves 4-6
Make vinaigrette:
2 pitted dates, soaked in hot water for at least 5 minutes
1/4 cup grapeseed oil
1 tablespoon balsamic vinegar
2 tablespoons fresh lemon juice
1 teaspoon dijon mustard
1/2 inch fresh ginger, peeled and chopped
1/2 teaspoon ground coriander
1/8 teaspoon chili flakes
1/8 teaspoon ground cinnamon
Pinch sea salt
Pinch white pepper
reserved date soaking water
Combine the soaked dates (reserving the water), grapeseed oil, balsamic vinegar, lemon juice, dijon mustard, chopped ginger, ground coriander, chili flakes, cinnamon, salt, and pepper in a food processor. Process on high, adding a little of the reserved water for desired consistency. Consistency should be creamy and not overly thick or thin. Set aside.
*Note: Vinaigrette can be made ahead and stored in the refrigerator for up to one week. Bring to room temperature before serving for consistency.
For salad:
Place the diced sweet potatoes in a stockpot and cover with cold water. Place the pot over medium heat and bring to a boil. Simmer the sweet potatoes until just tender, you don’t want them too mushy so don’t overcook, about 10 minutes. Drain the sweet potatoes and place in an ice bath to cool quickly.
Place sweet potatoes in a large bowl and add bell peppers, cucumber, red onion, dried cherries, chickpeas, cilantro, and mint. Add a pinch of salt and pepper. Add the date vinaigrette to the bowl and toss the vegetables and chickpeas to coat. Sprinkle with chopped pistachios and goat feta. Serve!
Nutrition:
Approximate serving size (based on 6 total servings): 1 heaping cup
Calories: 375
Fat: 9.9g
Saturated fat: 1.9g
Cholesterol: 10mg
Sodium: 185mg
Carbohydrates: 61.6g
Fiber: 12.8g
Sugars: 8.1g
Protein: 11.6g
*This recipe is super high in potassium at a whopping 29% of the RDA, about 1,375mg. Also a good source of iron with 4mg, about 20% of the RDA, and 124mg calcium, about 10% of the RDA.
Spelt, Black Beans, Cilantro, Red Onion, Tomato and Avocado
Serves 4
1 ¼ cups uncooked spelt (farro), rinsed and drained
2 1/2 cups water
1/3 cup chopped fresh mint
1/3 cup chopped fresh cilantro
1/4 cup minced red onion
½ cup low sodium black beans, drained and rinsed
¼ cup plus 1 tablespoon diced roma tomato
½ ripe avocado, diced
3 tablespoons fresh lemon juice
2 tablespoons grapeseed oil
1/8 teaspoon freshly ground black pepper
Bring spelt and water to boil over medium-high heat. Cover, reduce heat and simmer about 30 minutes, or until spelt is tender and liquid has been absorbed. Remove from heat and allow to cool.
In a large bowl, toss spelt together with remining ingredients and serve.
Nutrition:
Approximate serving size: 1 heaping cup
Calories: 301
Fat: 13.2g
Saturated fat: 1.8g
Cholesterol: 0mg
Sodium: 42mg
Carbohydrates: 38.4g
Fiber: 8.3g
Sugars 1.1g
Protein: 7g
*This recipe contains about 3mg of iron (17% of the RDA) and 463mg of potassium, about 10% of the RDA.
Grilled Salmon over Chopped Kale with Lemon Cilantro Vinaigrette
Serves 4
4 4-ounce salmon filets, skin on
Lemon pepper seasoning
*aluminum foil and about 1 to 2 tablespoons of grapeseed oil, see instructions
3 tablespoons fresh lemon juice
1 ½ tablespoons extra virgin olive oil
2 tablespoons chopped cilantro
Pinch black pepper
Pinch sea salt
4 heaping cups chopped kale, rinsed and dried
2 tablespoons chopped green onion
Season salmon with lemon pepper as desired. Preheat broiler to high. Place salmon skin side up on a baking sheet lined with foil (coat foil lightly with grapeseed oil). Place under broiler for about 5 ½ minutes. Turn salmon over and broil for another 5 minutes or until desired texture (wet or more dry).
While salmon is broiling, whisk together lemon juice, oil, cilantro, pepper and salt in a medium to large mixing bowl. Toss in kale and green onion.
When ready to serve, place 1 cup kale salad on each of 4 serving plates. Top with Grilled Salmon, skin side up.
Note: Cilantro is a natural mercury and toxin chelator and is recommended to be eaten with all fish.
Nutrition:
Approximate serving size: 4 ounces plus 1 cup
Calories: 240
Fat: 12.4g
Saturated fat: 1.8g
Cholesterol: 50mg
Sodium: 89mg
Carbohydrates: 9.2g
Fiber: 1.4g
Sugars 0.3g
Protein: 24.7g
*This recipe contains about 156mg of calcium, 12% RDA and 872mg potassium, 19% RDA.
Mom-Berry Delicious Smoothie!
Makes about 2 8-ounce servings
1 ½ cups frozen mixed berries
½ large ripe avocado (flesh only)
2 tablespoons coconut oil
1 ½ cups fresh kale
8 ounces unsweetened vanilla almond milk
Puree all ingredients in a high-powered blender on high speed for about 45 seconds or until well blended and smooth. Serve immediately or chill for 10 minutes and then serve.
Nutrition:
Approximate serving size: 1 cup
Calories: 324
Fat: 25.3g
Saturated fat: 13.8g
Cholesterol: 0mg
Sodium: 115mg
Carbohydrates: 23.3g
Fiber: 8.4g
Sugars 8.3g
Protein: 3.7g
Chef Irby’s Hydrating Cucumber Water
Fill an approximate ½ gallon pitcher just over ¾ full with distilled water
Float about 12 fresh cucumber slices
Float about ½ cup fresh mint leaves
Float about 8 fresh lemon slices
Keep in refrigerator for up to 3 days. So refreshing!
BABY Food Purees
We are lucky these days with many low sugar, low processed baby food options, yet it can still be fun to make baby purees at home. The benefit… you know EXACTLY what goes in to your baby’s food and many find it a way to relax.
Baby food is typically for ages at least 4 to 8 months old. Consult your pediatrician/doctor – which you most likely are already – on when is the appropriate time to feed your baby actual pureed foods.
Something to note is that baby food purees can be really tasty for baby (and mom, actually) and filled with nutrients, but a word of caution when making pureed foods at home… Some blenders and food processors are more powerful than others so, make sure the food is pureed COMPLETELY (meaning, completely smooth) before giving to baby.
A few baby food making tips:
*Avoid spices – that means pretty much all spices such as cinnamon, pepper of any kind including cayenne, turmeric, and such.
*Avoid overly acidic foods – remember, baby’s digestive systems are very sensitive. So use foods that have low acidity and are pretty much what the average adult would call “bland” foods.
*Avoid the overuse of fresh herbs. Herbs are powerful in terms of health uses. The digestion and overall sensitivity of a baby is very high. So, use fresh herbs in small doses and not in every food.
Rice Cereal
Amount made varies, see recipe notes
1 cup brown rice
1 cup basmati rice
Soak the rice in enough water to cover completely. Soak for about 6 hours, uncovered. Drain and rinse the rice thoroughly. Place cheesecloth on a baking sheet. Spread rice on top and allow to dry completely.
Place rice in a large skillet and brown over low heat, about 5 minutes. Remove from pan and allow to cool. Grind rice completely in a 3-horsepower food processor or blender. < this is your rice meal, also known as rice flour or rice powder, and is the base for the rice cereal. Rice meal can be stored in an airtight container in the refrigerator for up to one month.
To make Rice Cereal, combine 1 tablespoon rice meal with ½ cup distilled water. Bring to a gentle boil over medium heat until desired consistency is achieved. For thinner cereal, add a little more water. Remove from heat and allow to cool completely. Add formula or milk, if desired.
Homemade Applesauce
Amount made varies, see recipe notes
3 Gala or Fuji apples
Using a mixture of 3 parts water to 1 part white vinegar, wash and rinse apples. Dry completely. Using a vegetable peeler or knife, peel off all of the skin and discard. Core the apple and discard. Chop remaining apple into 1 to 2 inch chunks.
Place enough water to completely cover the apples in a stockpot. Add apples and bring to a low boil over medium-high heat on stove top. Cook until completely tender, about 10 minutes. Drain and rinse in cold water. Puree in a food processor on high until completely smooth.
Serve puree (applesauce) to baby. Freeze any remaining applesauce.
*Recipe variations:
*add 1 sweet potato (wash, peel and chop)
*add 3 pears (wash, peel, core and chop)
Blueberry Baby Smoothie
1 serving
¼ ripe avocado
¼ cup blueberries
¼ cup almond butter
¼ cup baby oats
¼ cup almond milk for baby or use whole milk yogurt
1 teaspoon flaxseed meal
2 to 3 ice cubes
¼ cup distilled water
Place all in a blender and blend until smooth. Refrigerate 20 minutes or up to 2 days.
Nutrition:
Approximate serving size: about 1 cup
Calories: 218
Fat: 14.3g
Saturated fat: 2.5g
Cholesterol: 0mg
Sodium: 40mg
Carbohydrates 20.3g:
Fiber: 6.5g
Sugars 6.3g
Protein: 4.4g
*This recipe contains about 25mcg of Vitamin D, about 125% of the RDA, 2mg Iron and 321mg potassium.