Embedded Files
Eating Well Isn't Boring!
Let me show you . . .
Appetizers / Snacks
Make your own chips!
Potato Chips
Ingredients - serves 2
2 medium russet potatoes / sweet potatoes
olive oil
salt to taste (extras: paprika, oregano, rosemary, garlic power, or cayenne if you like spicy!)
Directions
Preheat the oven to 400 F. Prep a baking sheet with parchment paper or silicone mat. Can also use an air-fryer.
Using a sharp knife, food processor attachment or mandolin, thinly slice the potatoes. Pat the potatoes dry to remove excess moisture. (You can also soak them in water for 10-15 minutes to remove surface starch)
Place the potatoes in a single layer on the baking sheet, spread them out so they don’t tough each other. Lightly drizzle with olive oil, sprinkle salt and any other seasoning you want.
Place in the oven and bake for 10 minutes. Carefully remove from the oven, turn each chip and bake another 7 – 9 minutes, keep an eye on them towards the end so they don’t overcook.
Remove any that seem ready or about to burn completely. Once baked, remove from oven and let cool.
Put them in a bowl and enjoy! 2
The Good Stuff: Low fat, low sodium, & no additives. High in vitamin C, vitamin B6, and potassium!
Zucchini Chips
Ingredients - serves 4
Ingredients - serves 4
3/4 cup breadcrumbs, or vegan breadcrumbs
1/2 teaspoon Italian seasoning
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon seasoned salt
2 medium zucchini, sliced 1/2-inch thick
1/3 cup non-fat milk, or soy milk for vegan substitute
The Good Stuff: Low fat & low sodium. High in vitamin C, vitamin B6, vitamin A, potassium, & fiber!
Directions
Directions
Preheat the oven to 475 F and lightly grease a baking sheet with olive oil or nonstick cooking spray. Can also use an air-fryer.
In a large bowl, combine breadcrumbs, Italian seasoning, garlic powder, onion powder, and seasoned salt.
Dip each slice of zucchini into the non-fat milk or soy milk, then lightly coat each slice well with the seasoned breadcrumb mix, pressing gently to coat on both sides.
Arrange the breaded zucchini slices in a single layer on the baking sheet. (Optional: drizzle some olive oil on top).
Bake for 5 to 10 minutes, or until lightly crisped.
Turn the zucchini chips over, and bake for another 5 minutes. Serve immediately. (Optional: Sprinkle some parsley).
Enjoy! 3
Directions
Remove large stems from kale. Chop into chunks and wash well. (salad spinner works really great for removing all the water from the kale.) Dry well. This will make all the difference in allowing the kale to bake up crispy, instead of "steaming" because of water droplets.
Place kale in a large bowl. Toss with olive oil, sea salt, and garlic. Then Mix.
Lay flat on a large baking sheet. For best results, don't overcrowd the baking sheet. (Make these in two batches if necessary).
Bake at 300 F for 10 minutes, then rotate the pan and bake for an additional 10-15 minutes or until crisp. Allow to cool for a few minutes on the baking sheet, then sprinkle with parmesan cheese.
Enjoy! 4
Caprese Skewers
Ingredients (serves 4)
24 cherry tomatoes
12 mini mozzarella balls -> make sure it's made from pasteurized milk!
24 basil leaves (for an extra folate boost, add in 24 spinach leaves or arugula leaves)
extra-virgin olive oil and balsamic, for drizzling
salt and ground black pepper
Directions
Wash cherry tomatoes, basil leaves, and spinach leaves if being used.
Thread the tomatoes, mozzarella, and basil (spinach/arugula) onto mini skewers.
Drizzle with olive oil and balsamic
Sprinkle with salt and pepper.
Enjoy! 5
You can also turn it into a delicious sandwich, toast a piece of bread, add your mozzarella, tomato slices, basil and spinach leaves, and drizzle with olive oil, season with salt & pepper!
The Good Stuff: High in folate, calcium, monounsaturated fat (healthy fat), vitamin A, C, E, potassium, phosphorus, and manganese.
Adding spinach or arugula in the mix, will give you an extra nutritional benefits, with more folate, fiber, vitamin A, C, K, and iron!
Thai Chicken Lettuce Cups
*Contains peanut - substitute offered
Ingredients (serves 4)
1 Tablespoon olive oil
1 pound ground chicken or turkey if preferred - Make it vegetarian by using tofu!
4 cloves garlic, minced
1/2 sweet onion, chopped
1/2 teaspoon salt
1/4 teaspoon ground pepper
1 cup carrot, shredded
1/2 cup finely shredded red cabbage
3 green onions chopped
Boston Bib lettuce, or romaine lettuce leaves
Cilantro to top it all off
For the sauce:
1/3 cup sweet chili sauce
1 Tablespoon chunky peanut butter, or smooth.
Substitute: almond butter or cashew butter.
If tree nut allergy: soy butter, sunflower seed butter, or pea butter.
1/4 teaspoon freshly grated ginger
2 teaspoons low-sodium soy sauce
crushed red pepper flakes, to taste
The Good Stuff: High protein, fiber, vitamin C, vitamin A, healthy fats (monounsaturated, polyunsaturated fatty acids), low sodium, and more...
Directions
Heat oil in a large skillet over medium. Add chicken, garlic, onions, salt and pepper and cook, stirring occasionally, until chicken is cooked through.
Add the carrots, cabbage, and green onions, cooking an additional 4-5 minutes or until vegetables are tender.
In a small bowl, combine the sweet chili sauce, ginger, chunky peanut butter or other substitute, and soy sauce, and crushed red pepper. Stir until smooth. Add to pan along with chopped cilantro. Stir to coat. Or keep sauce separated if preferred.
Spoon mixture into lettuce leaves. Top with some cilantro.
Enjoy! 6
Hummus
Ingredients (makes 1 1/2 cup)
1 (15-ounce) can chickpeas or 1 ½ cups (250 grams) cooked chickpeas
1/4 cup (60ml) fresh lemon juice, (1 large lemon)
1/4 cup (60ml) well-stirred tahini
1 small garlic clove, minced
2 tablespoons (30ml) extra-virgin olive oil, plus more for serving
1/2 teaspoon ground cumin
salt to taste
2 to 3 tablespoons (45ml) water
dash of ground paprika, sumac, or Za’atar for serving
The Good Stuff: High protein (plant-based), fiber, iron, folate, phosphorus, manganese, vitamin C, healthy fats, calcium, magnesium, antioxidants, and more...
Directions
In the bowl of a food processor, combine the tahini and lemon juice and process for 1 minute. Scrape the sides and bottom of the bowl, then process for 30 seconds more. This extra time helps “whip” or “cream” the tahini, making the hummus smooth and creamy.
Add the olive oil, minced garlic, cumin, and a 1/2 teaspoon of salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape the sides and bottom of the bowl, and then process for another 30 seconds or until well blended.
Add half of the chickpeas to the food processor and process for 1 minute. Scrape the sides and bottom of the bowl, then add the remaining chickpeas and process them until thick and relatively smooth, 1 to 2 minutes.
The hummus will likely be too thick and still have tiny bits of chickpea. To fix this, slowly add 2 to 3 tablespoons of cold water with the food processor turned on until you reach the perfect consistency.
Taste and adjust as needed. Serve hummus with a drizzle of olive oil and a sprinkle of paprika, sumac, or Za’atar.18
Main Dishes
Shrimp Cucumber Boats / Sushi Boats
Can be served as an appetizer if cut in pieces!
Ingredients (serves 4 boats)
1 cup jasmine rice, cooked
1 large cucumber
1 tbs sesame seeds (optional)
~ 12 shrimp, peeled
2 tbs olive oil
3/4 tsp of each: garlic powder, onion powder, paprika, chili powder, dried oregano, salt to taste
Add an avocado for more creaminess, you can mash it a bit, add a dash of lime/lemon juice, and pinch of salt
.
For the sauce
Spicy mayo:
1/4 cup Kewpie mayo (or regular mayo)
2 tsp Sriracha sauce
1 tsp honey (optional)
The Good Stuff: Balance dish with carbohydrate, protein, fat (monounsaturated fatty acids). High in vitamin C, vitamin K, vitamin E, potassium, magnesium, iodine, and more...
Directions
Coat your shrimp in olive oil and all the seasonings listed.
Heat a large skillet on medium high and cook your shrimp until opaque.
Wash and dry your cucumber well. Slice it in half and then slice in the middle those halves to open them up. Using a spoon, scoop out as much of the seeds and flesh as possible.
First add in the avocado into each cucumber boat. Then add the rice and spread out. Top with shrimps, drizzle with spicy mayo and sprinkle with sesame seeds if desired.
Enjoy! 7, 8
Grilled Chicken Pesto & Tomato Skewers
*Contains pine nuts - substitute offered
Ingredients (serves 4)
About 12 ounce/ 350 grams boneless skinless chicken breast, cut into 1-inch cubes
12 cherry tomatoes
8 wooden skewers
Pesto:
1 cup fresh basil leaves, chopped
2 clove garlic
1 cup of pine nuts
Substitute: Make nut-free pesto by using pepitas or hemp seeds
1/2 cup almonds (optional)
2 tablespoons grated Parmigiano Reggiano
salt and pepper to taste
1 1/2 tablespoons olive oil
The Good Stuff: Packed with protein, healthy fats (monounsaturated fatty acids), vitamins A, B3, B6, B12, C, and K, along with minerals such as calcium, folate, magnesium, manganese, phosphorus, potassium, selenium, and more...
Serve with brown rice for more fiber!
Directions
In a food processor, or blender, mix basil, garlic, pine nuts or substitute, lemon juice, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing. If too thick, add a little more olive oil.
Combine the raw chicken with pesto and marinate a few hours in a bowl. Soak wooden skewers in water at least 30 minutes (or use metal ones to avoid this step).
Beginning and ending with chicken, thread chicken and tomatoes onto the skewers to make 8 skewers total.
Heat the outdoor grill or indoor grill pan over medium heat until hot. Be sure the grates are clean and spray lightly with oil. Place the chicken on the hot grill and cook about 3-4 minutes; turn and continue cooking until chicken is cooked through, about 2 to 3 minutes.
Serve with a side of rice or serve with brown rice for more fiber!
Enjoy! 9
Nutrient Packed Lasagna
Ingredients (serves 6)
1/2 lbs ground beef
1/4 onion (chopped)
2 zucchini (medium)
2 handful of spinach
1 summer squash (medium)
15 oz. whole tomatoes (canned)
10 oz. tomato sauce
1/2 tsp garlic powder
1/2 tsp dried parsley
1 tsp dried basil
6 uncooked lasagna noodles
10 oz. cottage cheese (small curd)
1/2 cup parmesan (grated)
1 cup mozzarella (shredded)
salt and pepper to taste
The Good Stuff: Well balanced dish filled with protein, iron, calcium, and zinc, vitamin C, K, B6, A, folate, potassium, lycopene, fiber, and more...
Directions
Preheat oven to 375 degrees.
Cook the chopped onion and ground beef until the beef is fully cooked.
While the beef is cooking, cut the zucchini and summer squash into small, 1/4" - 1/2" cubes. Once the beef is done cooking, set aside and drain.
Cook the zucchini and summer squash for about 10 minutes. Add in the tomatoes, tomato sauce, and spices. Continue cooking over medium heat for another 15 minutes, stirring often.
Add spinach and the cooked beef and onions back into the tomato sauce mixture and stir.
Pour about 1/2 of the tomato sauce mixture into a 8" x 10" casserole dish. Place 3 of the lasagna noodles on top of the mixture (breaking each one in half if necessary), pressing each one down so that it's covered with about 1/4" of the tomato mixture on top.
Add 1/2 of the cottage cheese to the casserole dish.
Top with 1/2 of the parmesan and 1/2 of the mozzarella.
Repeat steps 6-8 with the remaining ingredients.
Cover the casserole dish with foil and bake for 30 minutes.
Uncover and bake for another 15 minutes. Serve warm.
Enjoy! 10
PS: This makes delicious leftovers...!
Chicken Fajitas
Ingredients (serves 6)
3 boneless skinless chicken breasts/ 6 to 8 chicken tenders
1 onion, thinly sliced
3 bell peppers, thinly sliced
2 tablespoons olive oil
1/2 lime
SEASONING
1/2 tablespoon chili powder
1/2 tablespoon ground cumin
1 teaspoon garlic powder
1/2 teaspoon paprika
1/2 teaspoon oregano
1/2 teaspoon salt
1/4 teaspoon pepper
Easy Guacamole
3 avocados, ripe
1/2 small onion, finely diced
2 garlic cloves, minced
1/2 tablespoon ground cumin
1 lime, juiced
1/2 teaspoon pepper
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
Make it spicy with some jalapeños.
Keep tasting and adjusting the seasoning until you like it. I personally never measure how much of each seasoning I am putting in. I wing it until I like it!
The Good Stuff: Protein, vitamins C, E, K, B6 and A, fiber, folate, healthy fats (monounsaturated fatty acids). Flavorful spices including chili powder, cumin, garlic powder, paprika, oregano, salt, and pepper, provide additional antioxidants. Carbohydrates. Depending on toppings: calcium, probiotics, and more...
For serving:
Tortillas - opt for corn tortillas or whole wheat for more fiber!
For toppings:
Sour cream or swap for plain greek yoghurt (contains higher protein & lower lactose content)
Guacamole (keep it simple with avocado slices)
Pico de gallo (keep it simple with a side of cut tomatoes)
Cilantro
Shredded cheese
Directions
Add the fajitas seasoning ingredients to a small mixing bowl and stir together.
Cut chicken in 1 inch pieces.
Generously sprinkle the fajitas seasoning on chicken and mix it all in.
Heat the oil in a large skillet over medium heat. Cook chicken until no more pink on the inside.
While your chicken is cooking, cut the bell peppers and onion into thin slices.
Once the chicken has finished cooking, move it into a plate. Add the bell peppers and onion to the same skillet over medium heat and sauté for 4-5 minutes, stirring frequently.
Add chicken back into skillet, add a squeeze of fresh lime juice, and stir everything together.
Serve on tortillas, add any toppings you like.
Enjoy! 11
Power Salmon Bowl
Ingredients (serves 2)
2 salmon fillets, 4-6oz each
1/2 cup dry jasmine rice (or any preferred type of rice)
3/4 cup edamame
1/2 English cucumber, sliced
3 green onions, chopped
1 mango, peeled and cubed
1 avocado, peeled, seeded, and cubed
1/4 cup chopped fresh cilantro
Sriracha mayo* for topping (optional)
For the Teriyaki Sauce:
1/4 cup low-sodium soy sauce
1 tablespoon rice vinegar
1/2 tablespoon sesame oil
2 tablespoons light brown sugar
1/2 tablespoon honey
1/4 teaspoon ground ginger
1/2 clove garlic, minced
1 teaspoon cornstarch + 1 teaspoon water, mixed together to make a cornstarch slurry
1/8 teaspoon crushed red pepper flakes
The Good Stuff: Protein, folate, fiber, vitamins C, K, potassium, carbohydrates, and healthy fats (omega-3s), and more..
Directions
Make Teriyaki Sauce (can be made and refrigerated several days ahead): Add all of the sauce ingredients to a small saucepan over medium heat. Bring to a boil, stirring constantly, and boil for about 1 minute. The sauce should be thick enough to coat the back of the spoon. Allow to cool.
Marinate Salmon: Pour ¼ cup of the teriyaki sauce over the raw salmon and set aside to marinate for at least 20 minutes or up to overnight.
Cook rice according to package instructions.
Cook Salmon: (air fryer or grill) Preheat air fryer to 400ºF. Spray basket with non-stick spray and place salmon filets inside. Air fry for about 5-7 minutes, or until cooked through. (No matter the cooking method, salmon should flake easily with a fork when cooked, or check temperature, should be about 125-135 degrees if testing with a thermometer).
Assemble Bowls: Divide rice among the bowls and top with a piece of teriyaki salmon, some avocado, edamame, mango and cucumber.
Garnish: Drizzle teriyaki and sriracha mayo over the top and garnish with chopped green onion and cilantro.
Enjoy! 12
Baked Cod
Ingredients (serves 2)
1 lb. (500g) cod fillets, pat dry
1/4 teaspoon salt
1 lemon (juice and zest)
3 dashes cayenne pepper
1 1/2 tablespoons olive oil
1 tablespoon chopped parsley or rosemary
Directions
Preheat oven to 400°F (207°C).
After patting dry the cod fillets, drizzle some olive oil in baking tray and arrange the cod fillets on top.
Drizzle a little bit of olive oil on top of the fish, follow by lemon juice, lemon zest, salt, pepper, and cayenne pepper or paprika. Top it off with some rosemary.
Bake the cod in the oven for 12 minutes or more, depends on the thickness of the cod.
Serve immediately.
Enjoy!
The Good Stuff: High protein, omega-3, vitamin B12, B3, phosphorus, healthy fats (monounsaturated fatty acids) and more...
Pair it with some rice and vegetables or your choice!
Stuffed Eggplant
Ingredients (serves 4)
1 large eggplant
mozzarella cheese, sliced
2-3 tomatoes, sliced
1 yellow bell pepper, sliced
thyme & basil leaves
olive oil
oregano
salt & pepper to taste
Make it how you like it. You can switch up the ingredients with potato slices, zucchini, goat cheese, carrots, etc...
Directions
Cut the eggplant, leaving the base intact/attached (first photo).
Place it in an oiled round dish.
Fill the eggplant between each slices with tomato, mozzarella cheese, and bell pepper. Add basil leaves also.
Drizzle some olive oil.
Season with salt, pepper, oregano, and add thyme on top.
Bake in the oven at 400ºF for approximately 30-45 minutes, depending on the size of the eggplant.
Serve.
Enjoy! 1
The Good Stuff: Fiber, protein, calcium, vitamins C, K, potassium, healthy fats (monounsaturated fatty acids), and more...
Spaghetti Bolo
Ingredients (serves 6)
1 spaghetti package - Barilla protein spaghetti, angel hair (great fiber source and made from plant protein. Contains folic acid!)
1 onion, diced
2 garlic cloves, minced
1 pound of ground beef
1 pound of ground pork
1 carrot, diced or shredded
1 zucchini, diced
2 handful of spinach
2 of 24 oz tomato sauce jars (I get the tomato & basil one from Barilla)
8 oz Gruyère cheese, grated
2 tablespoons olive oil
1 tablespoon oregano seasoning, or herbes de provence seasoning
salt, pepper to taste
The Good Stuff: Balanced dish with protein, carbohydrate, and healthy fats (monounsaturated fatty acids). High fiber, folic acid/folate, vitamins A, C, K, iron, potassium, magnesium, and more...
Any extra bolognese sauce can be put into bags and kept in the freezer for a next meal!
Directions
In a large pot, sauté the onion, and garlic with olive oil.
In a separate pot, bring water to boil to cook spaghetti, add a little olive oil to the water. Follow packaging instructions for cooking time.
Add the ground beef and pork to pot with onion and garlic. Stir, once the meat is cooked, add the carrot, zucchini, spinach, and tomato sauce.
Season with herbes de provence/ oregano, and salt & pepper.
Drain pasta when cooked.
Serve pasta, top with the bolognese, then grated Gruyère.
Enjoy! 1
Crêpes
Can be salty or sweet!
Ingredients (serves 4)
3.5 teaspoons of melted butter
1 1/4 cup of milk (using cow milk)
1 cup of flour
2 eggs
pinch of salt
Topping combos
egg, spinach, and cheese
ham & cheese
fruits - such as banana, berries, mango
powdered sugar
cinnamon & sugar
lemon & sugar
The foods such as spinach, eggs, citrus fruits, and tropical fruits are rich in folate.
The Good Stuff: Depends on your choice of toppings!
Directions
Whisk everything together. (I like to use a blender, makes it faster and smoother!)
In a greased pan (canola oil spray). Pour a thin layer of batter in the ban and move around the pan to get the batter evenly distributed.
When the sides start to detached itself from the bottom, flip it and remove when both sides are a nice golden color.
Serve and pick your topping of choice. Then roll it up or fold it in half.
Enjoy!
Sauces
Pesto
*Contains pine nuts - substitute offered
Ingredients
1 cup fresh basil leaves, chopped
2 clove garlic
1 cup of pine nuts.
Substitute: Make nut-free pesto by using pepitas or hemp seeds.
1/2 cup almonds (optional)
2 tablespoons grated Parmigiano Reggiano
salt and pepper to taste
1 1/2 tablespoons olive oil
This sauce goes best with: pasta, chicken, vegetables, bread, and salmon.
The Good Stuff: Vitamins A, C, and K, calcium, magnesium, potassium, and protein, healthy fats (monounsaturated fatty acids), and more...
Directions
Place the cucumber on a towel and gently squeeze out a bit of the excess water.
In a processor or blender, combine all the ingredients and mix until smooth. If too thick, add a little more olive oil.
Chill until ready to use.
Enjoy! 1
Tzatziki Sauce
Ingredients
½ cup finely grated cucumber
1 cup thick whole milk Greek yogurt (make sure it is pasteurized)
1 tablespoon lemon juice
½ tablespoon extra-virgin olive oil
1 garlic clove, grated
1 tablespoon chopped dill
1 tablespoon chopped mint (optional)
salt & pepper to taste
This sauce goes best with: pita bread, grilled/roasted meats, and can go well with fish. It is a very refreshing sauce!
The Good Stuff: Protein, calcium, healthy fats (monounsaturated fatty acids), vitamin C, potassium, and more...
Directions
Place the cucumber on a towel and gently squeeze out the excess water.
In a medium bowl, combine the cucumber, yogurt, lemon juice, olive oil, garlic, salt, dill, and mint, if using.
Chill until ready to use.
Enjoy! 13
Chimichurri
Ingredients
1 cup of fresh cilantro
1 cup of fresh parsley
3 garlic cloves
1/2 cup red onion
2 tablespoons fresh lemon/lime juice
1/4 teaspoon ground pepper
1/4 teaspoon red pepper flakes
1/4 teaspoon salt
1/2 cup olive oil
2 tablespoon red wine vinegar
This sauce goes best with: barbecued/ grilled meats, chicken, vegetables, fish, and shrimp.
The Good Stuff: Vitamins A, C, B6 and K, potassium, magnesium, healthy fats (monounsaturated fatty acids), and more...
Directions
Mince everything and throw it in a bowl, or just a food processor or blender.
Chill until ready to use.
Enjoy! 1
Smoothies
You can never go wrong with a smoothie! Not only it is packed with nutrients, but it is a fresh and quick way to nourish you and your baby, and to stay energized during the day.
Drinks
Choose a base, then mix & match a couple fruits and vegetables, and end with a choice of seeds and additional add-ons.
Base: Make sure the product is pasteurized!
Greek yogurt
2% Cow milk
Coconut water
Dairy-free options:
Silken tofu
Almond milk
Oat milk
Soy milk (high protein content)
Seeds and Additional Boosters:
Seeds and Nuts: (Add a tablespoon or two of)
Peanut Butter
Chia seeds
Flaxseeds
Hemp seeds
Almonds (or almond butter)
Walnuts Pumpkin seeds (pepitas)
Additional Boosters:
For extra nutrition and flavor, consider adding:
Protein powder (for added protein)*SEE NOTE BELOW
*Vanilla protein powder easily blends in with any type of smoothie!
✧Best way to add protein into your smoothie is adding a nut butter, such as peanut butter, almond butter, or soy nut butter.
Oats (for complex carbohydrates)
Cocoa powder (for chocolate flavor)
Honey or maple syrup (for sweetness)
Ginger or turmeric (for anti-inflammatory properties)
Cinnamon (for flavor and blood sugar regulation)
.
.
.
Fruits:
Banana
Mango
Berries (strawberries, blueberries, blackberries, or raspberries)
Oranges
Pineapple
Papaya
Kiwi
Peach
Apple
Pomegranate
Plum
Melon/ Cantaloupe
Watermelon
Lychee
Vegetables:
Spinach (rich in folate)
Kale (rich in folate)
Avocado (rich in folate)
Cucumber
Carrot
Beetroot
Celery
Some Mix & Match Ideas:
❁ Berry Green Powerhouse:
Almond milk, Mixed berries, Spinach, Chia seeds
❁ Peachy Kale Delight:
Coconut water, Peach, Mango, Kale, Flaxseeds
❁ Avocado Berry Blast:
Greek yogurt, Banana, Mixed berries, Avocado, Hemp seeds
❁ Tropical Citrus Splash:
Silken tofu, Pineapple, Kiwi, Orange, Spinach, Flaxseeds
❁ Apple Cucumber Refresher:
Almond milk, Apple, Pear, Cucumber, Chia seeds.
❁ Pomegranate Power Punch:
Coconut water, Pomegranate, Banana, Spinach, Pumpkin seeds (pepitas).
❁ Banana Almond Butter:
Almond milk, Banana, Spinach, Almond butter (or peanut butter), Chia seeds
Additional Boosters: Honey or maple syrup for sweetness (1 teaspoon)
About Protein Powders
Not all Protein Powders are safe to take during pregnancy...
If you're considering using protein powder. Here is what you need to know:
The FDA (The FDA, or the Food and Drug Administration), oversees the safety and labeling of protein powders in the United States. However, unlike drugs, the FDA does not test protein powders for safety or purity before they are sold to consumers. Instead, it is the responsibility of the companies that make protein powders to ensure that their products are safe and meet legal standards. Not all protein powders are the same, some protein powders may contain ingredients that could be harmful during pregnancy.
To ensure you're making a safe choice, talk to your doctor or a registered dietitian before adding any protein powder to your diet while pregnant. They can help you find the best options to meet your nutritional needs without risking your health or your baby's.
The protein in protein powders might come from: eggs, milk, soybeans, potatoes, peas, rice, or hemp. They’re often fortified with other nutrients, but protein powders aren’t designed to replace a meal.
Some protein powders contain added thickeners, artificial flavoring, coloring, and added sugars.
Look for a pure whey protein (made from milk) with no added ingredients. If you're allergic to dairy, carefully check protein powder labels for milk ingredients like casein or lactose. Look for a pure pea protein powder if you're allergic or sensitive to dairy. 19
✧Best way to add protein into your smoothie is adding a nut butter, such as peanut butter, almond butter, or soy nut butter
Try to get your protein from food instead of supplements. Protein powder can help reach your daily protein needs if you're unable to get it from food. Avoid replacing a meal with a protein powder shake.
Plus when getting your protein from food , it will provide you with much more other necessary nutrients.
High protein food sources:
Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc. To avoid unhealthy saturated fat, opt for lean or low-fat meat options such as lean ground beef, pork loin, or skinless chicken breasts.
Fish like salmon, tuna, anchovies, sardines, trout, shrimp, cod, and mackerel are not only rich in protein but also contain omega-3 fatty acids. Same as seafoods such as shrimp or crab.
However avoid raw or undercooked fish/seafoods. This goes also for meat and poultry.
Dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients. Greek yogurt is a great option, as it is high in protein as well as nutrients such as calcium, vitamins, and minerals. Dairy products can be high in saturated fat, so choose low-fat dairy options and limit the amount of cheese you eat. Make sure any dairy and juices you consume are pasteurized.
Beans, peas, and lentils include kidney beans, pinto beans, white beans, black beans, lima beans, fava beans, soybeans, chickpeas, black-eyed peas, pigeon peas, split peas, lentils, and edamame. These plant-based foods are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc.
Nuts and seeds include almonds, hazelnuts, walnuts, peanuts, chia seeds, pumpkin seeds, sunflower seeds, and peanut butter. They are not only rich in protein but also provide healthy fats, vitamins, and minerals.
Eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants.
-However avoid undercooked eggs.
Quinoa is a plant-based protein source that is also a complete protein. A cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber. Quinoa is also a good source of minerals such as manganese, phosphorus, and copper.
Soy products such as tofu and tempeh are good sources of protein, especially for vegetarians and vegans. One-quarter cup of tofu provides seven grams of protein.20
Bowls
Smoothie bowls offer all the goodness of a traditional smoothie but in a thicker, more spoonable form, making them perfect for a satisfying and nutritious meal or snack.
Using the same smoothie lists above, make your desired blend. I would recommend using a little less of the first base if using milk, or coconut water, to be able to have a thicker consistency.
Pour mixture in a bowl.
Now choose toppings:
Sliced fresh fruits (banana, berries, kiwi,...)
Granola or muesli (I personally love the QUAKER® PROTEIN GRANOLA, that has oats, chocolate & almonds). Adds in some crunch, and provide protein, and complex carbohydrate.
Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds, hemp seeds, pumpkin seeds,...)
Shredded coconut
Drizzle of honey or maple syrup
Cacao nibs or dark chocolate chips
Fresh mint leaves or basil
Edible flowers if you want to make it fancy!
Enjoy!
Bircher Muesli - Good Morning!
For this recipe, you can add whichever fruits, nuts, and seeds you would like!
Ingredients (serves 4 small bowls)
1 orange
1 banana
1 small apple, cut in pieces
1 cup of fresh or frozen berries (optional)
1 teaspoon of honey
2 cups of plain or vanilla greek yoghurt
1 cup of oats
1 tablespoon of flax or sunflower seeds (optional)
1 teaspoon of cold-pressed oil (flax, walnut, hazelnut)
Directions
Put everything into a blender, blend until smooth.
Serve into bowls.
Decorate with some fresh fruits, and granola if you would like some crunch!
Enjoy! 1
The Good Stuff: Vitamins C, B6 potassium, fiber, protein, carbohydrates, calcium, healthy fats (monounsaturated fats, polyunsaturated fats, and omega-3s).
Desserts
Chocolate Covered ...
Easy and yummy dessert
Ingredients
1 cup (175g) dark chocolate chips - semi sweet, 70% (more antioxidants)
The big round chocolate chips are great to melt.
If using eating chocolate bars, such as the lindt chocolate bars. Best way to melt them is using bain-marie (instructions below).
2 tsp vegetable oil (or grapeseed oil, canola, coconut oil)
500g / 1 lb strawberries (~25 strawberries, depends on size)
This can be done with various fruits such as kiwi, banana, orange, pineapple, apple, mango, raspberries, etc... Any fruits you'd like! You can also do nuts!
OPTIONAL - FOR COATING
Desiccated coconut
Crushed nuts
Other coating of choice
The Good Stuff: Antioxidants, healthy fats, vitamins and minerals such as vitamin C and potassium (from strawberries) and more if using different fruits.
Directions
Line a tray with baking paper (parchment paper). Place chocolate in a microwave proof bowl and add the oil.
Microwave on high in 30 second bursts, stirring in between, until smooth.
OR another great way to melt chocolate smoothly is using the:
Stovetop method / bain-marie, (picture on the right).
a. In a medium sauce pan, bring 1 cup of water to simmering over low heat.
b. Place a glass bowl or aluminum bowl, on top of the pot so it rests above the simmering water, but doesn't touch it.
c. Place chocolate chips in the bowl and allow the steam to heat the bowl and melt the chocolate. Stir occasionally until the chocolate chips are melted.
d. Once melted, remove the bowl from the pot (use oven mitt) and use the melted chocolate for the rest of recipe.
Wash strawberries and dry them.
Pick up a strawberry by its stem, or gather up the leaves around the stem to get a grip hold on the strawberry. Dip into the chocolate, rolling to coat most of it, then place onto the tray. Repeat with remaining strawberries.
If using coconut / nuts or other coating, dip into the coating after dipping in chocolate then lay on tray.
Refrigerate for 30 minutes or until chocolate is firm.
Best served within 12 hours of making.
Enjoy!
Simple Sorbet - Raspberry Mango
Ingredients (serves 6)
1 (10-ounce) bag frozen raspberries (OR, 1.5 cups frozen raspberries)
1 (10-ounce) bag frozen mango chunks (OR, 1.5 cups frozen mango chunks)
1 tablespoon fresh lime juice
2–3 tablespoons honey (more or less to taste)
*sometimes needed: 1-3 tablespoons warm water to break up clumps of frozen fruit
The Good Stuff: Vitamin C, K, fiber, potassium, and natural sweetener.
Directions
Method: This works best in a food processor so it doesn’t get stuck at the bottom. A blender can work too if you don’t have a food processor —it should maintain a thick, smooth texture.
Add the frozen fruits, lime juice and honey to the food processor.
Pulse a few times then turn it on and process until smooth, being careful to not over-process or heat up the sorbet as it will melt. This should take 1-2 minutes in the food processor. Stop halfway through and scrape the sides. Blend until smooth but not melted.
Enjoy immediately or freeze for a firmer texture. If the fruit is clumping into frozen balls and won’t break up, add slightly warm water 1 tablespoon at a time if needed while blending to break up the fruit if needed.
To freeze: Use a double-walled ice cream container for best results as it will prevent crystals (but any freezer-safe dish can work). Freeze at least 4 hours for the best texture.
If freezing overnight or longer, take it out of the freezer 30 minutes before serving to make it scoop-able and for the best texture. This keeps well frozen up to a week, sometimes longer depending on your climate and freezer.
Enjoy! You can try this with many different fruits!
Black Bean Brownie
I know what you're thinking... I felt the same before trying it, and it was nothing but a crazy and delicious discovery!
Healthiest and most delicious brownie you'll ever taste!
Ingredients (serves 9 brownies)
15 oz black beans, drained and rinsed
1/4 cup honey
1/3 cup coconut oil, melted
1 teaspoon vanilla extract
1/4 cup sugar
1/4 cup cocoa powder
1/2 teaspoon baking powder
1/4 teaspoon sea salt
2 large eggs
3/4 cup dark chocolate chips, divided
The Good Stuff: High protein, and fiber. Much less sugar, calories, and saturated fats than your regular brownie. Also lower glycemic index, meaning it gives you a slow and steady release of energy, preventing spikes and crashes in your blood sugar.
Directions
Preheat oven to 350 degrees F. Grease an 8×8″ baking pan and set aside.
Put beans, coconut oil, sugar and honey into a food processor or blender. Blend until well combined.
Add cocoa powder, salt, baking powder and vanilla. Blend until smooth.
Add in eggs and blend until just combined.
Mix in 1/2 cup chocolate chips by hand. Pour into greased 8×8-inch pan and top with remaining 1/4 cup chocolate chips.
Bake for 20-25 minutes or until the top is set and brownies are just barely pulling away from the sides.
Let cool and cut.
Enjoy! 14
Cornbread Muffins
Ingredients (serves 12)
1 cup cornmeal
1 cup all-purpose flour
1/4 cup sugar
1 1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 large egg
1/4 cup vegetable oil
1 cup low-fat buttermilk
1 cup canned corn kernels, divided
The Good Stuff: Complex carbohydrates (whole grains), moderate sugar, healthy fats (unsaturated), and fiber.
Directions
Preheat oven to 425 degrees F. Coat 12 cup muffins pan with cooking spray.
Combine cornmeal, flour, sugar, baking powder, baking soda, and salt in a bowl.
Whisk together egg, and oil in separate bowl. Whisk in buttermilk.
Stir buttermilk mixture into cornmeal mixture until combined. Add in 3/4 cup corn kernels in and mix it in.
Scoop batter into prepared muffins cups. Sprinkle muffins with remaining 1/4 cup corn kernels.
Bake 20 minutes, or until brown edge and knife inserted into muffins comes out clean.
Serve. Optional: Drizzle a little honey on top:)
Enjoy! 15
Chia Seed Pudding
Ingredients (serves 1)
1/2 cup almond milk (pasteurized) or cow milk (pasteurized)
2 tablespoons chia seeds
1/2 teaspoon maple syrup
1/4 teaspoon vanilla extract
Toppings: fresh fruit, nuts and seeds.
OR even better: mash some berries of your choice to have a jam consistency.
The Good Stuff: Rich in fiber, protein, healthy fats (polyunsaturated fatty acids), calcium, and vitamin D. Additional nutrients with added toppings!
Directions
Add the chia seeds, milk, maple syrup, and vanilla to a bowl or jar and stir together. Let sit for 10 minutes, then stir again once the seeds have started to gel.
Mash some berries of your choice or cut a couple pieces of your choice of fruits.
Add the berries mash on top of chia mixture.
Cover the bowl or jar and place in the refrigerator for at least one hour or leave overnight.
Top with some pieces of sliced fruits.
Enjoy! 16
I understand that budget can be an issue. However, there are steps you can take to ensure you still have access to nutritious foods. 17
❊ Plan Your Meals: Before you go grocery shopping, plan your meals for the week. This helps you buy only what you need and reduces the chances of impulse purchases.
❊ Visit Farmers' Markets: Farmers' markets can offer fresh, locally grown produce at affordable prices. You can often find deals towards the end of the market day when vendors may offer discounts to avoid taking unsold produce back home.
❊ Limit Processed Foods: Processed and convenience foods can be more expensive and less nutritious. Try to minimize these items and focus on whole, unprocessed foods.
❊ Buy Seasonal Produce: Seasonal fruits and vegetables are often cheaper and fresher. Check what's in season and base your meals around those ingredients.
❊ Grow Your Own: If space allows, consider growing your own fruits, vegetables, and herbs. Even a small balcony or windowsill can accommodate pots or containers for growing herbs or small vegetables like tomatoes or peppers.
❊ Cook at Home: Eating out or ordering takeout can quickly add up. Cooking meals at home allows you to control the ingredients and portion sizes, ultimately saving you money.
❊ Shop Sales and Discounts: Keep an eye out for sales, discounts, and coupons on fresh produce. Many grocery stores offer weekly specials on fruits, vegetables, and whole grains.
❊ Choose Frozen and Canned Options: Frozen fruits and vegetables are often just as nutritious as fresh ones and can be more affordable, especially when certain items are out of season. Canned beans, lentils, and vegetables are also budget-friendly options.
❊ Buy in Bulk: Purchase larger quantities of non-perishable items like rice, beans, lentils, and oats, which are often cheaper when bought in bulk. Store them properly to maintain freshness.
❊ Focus on Staples: Build meals around inexpensive staples like rice, pasta, beans, lentils, and whole grains. These items are filling, nutritious, and can be used in a variety of dishes.
❊ Make Your Own "Junk" Snacks: Instead of buying expensive packaged snacks like chips and sweets, consider making your own at home.
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References:
1.Rapin J. Family Cercle Recipes; 2023.
2.These Baked Potato Chips Are Better Than Store-Bought. The Spruce Eats. https://www.thespruceeats.com/baked-potato-chips-recipe-2238399
3.Try These Vegan Oven-Baked Zucchini Chips for a Healthy Snack. The Spruce Eats. Accessed April 6, 2024. https://www.thespruceeats.com/oven-baked-vegan-zucchini-chips-3377748
4.Allen L. Garlic and Parmesan Kale Chips. Tastes Better From Scratch. Published January 2, 2020. https://tastesbetterfromscratch.com/garlic-and-parmesan-kale-chips/
5.Caprese Skewers. Love and Lemons. Published August 10, 2021. https://www.loveandlemons.com/caprese-skewers/
6.https://www.facebook.com/Tastes-Better-From-Scratch-156826874478697. Thai Chicken Lettuce Wraps. Tastes Better From Scratch. Published January 5, 2018. https://tastesbetterfromscratch.com/thai-chicken-lettuce-wraps/
7.Nonna TM. Cucumber Sushi Boats. The Modern Nonna. Published April 21, 2022. Accessed April 6, 2024. https://themodernnonna.com/cucumber-sushi-boats/
8.Nonna TM. Cucumber Sushi Boats. The Modern Nonna. Published April 21, 2022. Accessed April 6, 2024. https://themodernnonna.com/cucumber-sushi-boats/
9.Gina. Grilled Pesto Chicken and Tomato Kebabs. Skinnytaste. Published June 29, 2023. https://www.skinnytaste.com/grilled-pesto-chicken-and-tomato-kebabs/
10.McMichael C. The BEST Easy Healthy Lasagna Recipe. Jar Of Lemons. Published April 23, 2018. https://www.jaroflemons.com/the-best-easy-healthy-lasagna-recipe/
11.Bryan L. Chicken Fajitas (Easy & Flavorful). Downshiftology. Published February 20, 2020. https://downshiftology.com/recipes/chicken-fajitas/
12.Allen L. Salmon Bowls. Tastes Better From Scratch. Published June 25, 2023. https://tastesbetterfromscratch.com/salmon-bowls/
13.Tzatziki Recipe. Love and Lemons. Published July 17, 2019. https://www.loveandlemons.com/tzatziki-sauce/
14.Laura. Black Bean Brownies Recipe. JoyFoodSunshine. Published August 23, 2023. Accessed April 6, 2024. https://joyfoodsunshine.com/black-bean-brownies/#comments
15.True Blue Cornbread Muffins. Vegetarian Times. Accessed April 6, 2024. https://www.vegetariantimes.com/recipes/true-blue-cornbread-muffins/
16.https://www.facebook.com/eatingbirdfood. Easy Chia Pudding (Only 4 Ingredients) | Eating Bird Food. Eating Bird Food. Published June 10, 2019. https://www.eatingbirdfood.com/basic-chia-seed-pudding/
17.CDC. 6 Tips for Eating Healthy on a Budget. Centers for Disease Control and Prevention. Published December 1, 2021. https://www.cdc.gov/diabetes/healthy-eating-budget.html
18.Adam. Easy Hummus Recipe (Better Than Store-Bought). Inspired Taste - Easy Recipes for Home Cooks. Published May 2019. https://www.inspiredtaste.net/15938/easy-and-smooth-hummus-recipe/
19.Protein Powder for Pregnancy: Which Ones Are Safe? Healthline. Published November 20, 2019. Accessed April 27, 2024. https://www.healthline.com/health/pregnancy/protein-powder-for-pregnancy#takeaway
20.Restivo J. High-protein foods: The best protein sources to include in a healthy diet. Harvard Health. Published December 1, 2023. https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
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