Nourishing the Expecting Mama

It's been awhile since I've posted anything. I was busy studying and taking my clinical naturopathic licensing boards. Thank goodness those are out of the way, and now I can focus on my last 6 weeks of pregnancy. This is pregnancy number 2 for me, and it's been pretty similar to the first one: nauseated for the first trimester well into the second and then feeling pretty good throughout.

I recently read an interesting article on NPR entitled, "Baby's Palate and Food Memories Shaped Before Birth." This article has inspired me to do this post. I strongly believe in the premise of this article- that what you eat during pregnancy and lactation can shape your little one's palate. I can remember pumping my breast milk and it would have a green tint to it. Kale flavored milk! And I can't help but think that Cece's love for kale chips started in the womb. Of course, palate-shaping continues well beyond birth when your little one observes what is on your plate. In other words, you can't eat a plate filled with brown and white foods (ie. breads, pasta, mashed potatoes, chicken, etc) and expect your child to indulge in a rainbow assortment of fruits and veggies.

So what to eat during pregnancy to encourage healthy palates in your child? Here are some ideas:

First Trimester
I understand you are feeling ill and the last thing you want is a plate full of cauliflower and kale. Try to eat lots of nutrient-dense small meals/snacks throughout the day. Comfort foods during this time were my favorite. These recipes all contain tasty herbs that will not only please your taste buds but also your little peanut. Here are some ideas:

• Goat Cheese and Pesto Quesadilla: Simply spread some pesto on a brown rice wrap. Fill with shredded goat mozarella and fresh or frozen spinach. Pan fry.
• Sweet Potato Fries: Slice sweet potatoes and top with oil and your favorite herbs. Salt and pepper. Cook at 400 F for 15 minutes. Flip and cook for another 15 minutes.
• Herbed Popcorn: You can make your own and top with herbs or do what I do and buy an organic bag of popcorn and top with nutritional yeast and dill, oregano, thyme, and a pinch of dried red pepper.
• Trail Mix
• Ginger: Crystallized ginger chews are a great remedy for minor nausea. Carry a bag with you and pop a chew at the first sign of queasiness. Sipping on fresh ginger tea can help too. Simply grate some fresh ginger and steep in a cup of hot water.
• Zucchini Eggplant Lasagna: a gluten-free favorite, made with quinoa
  

Second and Third Trimester
You are feeling better now and can focus on more colorful food choices. Here are some ideas:

• Protein is critical! You need about 70 grams of protein per day throughout pregnancy. As a vegetarian, 70 grams can seem daunting at times but I usually get in my daily quota with tempeh, tofu, and beans. See the recipes highlighted in the links. And don't forget about eggs! I eat an egg a day, usually in the form of hard-boiled, which is great for an on-the-go lifestyle.
• Omega 3 fatty acids: I have been eating salmon since I have been pregnant. This is a great option. But in addition to food sources of omega 3s, such as walnuts, ground flax seed, hemp seed, and salmon, I highly recommend a fish oil supplement high in DHA. DHA feeds your developing child's brain. And as a bonus, it has been shown to decrease the risk of post-partum depression in new moms. A tablespoon a day of quality fish oil (free of Mercury) is a nice dose for pregnant women.
• Dark green leafy vegetables: This is where you can get creative. You can whip up my favorite, kale chips, in less than 10 minutes total. Or you can mix in spinach to sauces, casseroles, rice dishes, and even your favorite smoothie. Here is a recipe for my power smoothie. Eating green leafies during pregnancy will shape your child's palate. He or she will come out craving the stuff!
• Protect your veins with blueberries: Maybe its your second pregnancy and you are starting to see those engorged veins crawling up your legs. Or maybe its your first and you have a strong family history of varicose veins and you want to prevent them from getting worse. Blueberries are full of vitamin C and flavonoids, thus increasing blood flow to your legs and strengthening the integrity of your vasculature, especially your veins. Aim for a cup of organic blueberries a day.
  

• Calcium rich foods: Getting adequate amounts of Calcium in the last two trimesters (especially the third) is a must. This is a time where baby will be leaching Calcium from your bones if you don't have enough circulating in your blood from your diet. When most Americans think of calcium they automatically think of milk. BUT, contrary to popular belief, there are plenty of non-dairy sources of calcium out there. Green leafies can be a good source, with the exception of spinach. Spinach contains oxalates, which prevent the absorption of calcium. Here are some low oxalate sources ( ie. full of absorbable calcium) of green leafies: (The sources of calcium are in milligrams per 8 oz cup)
  
• cooked bok choy 330
• cooked collards 300
• cooked spinach 250
• cooked kale 200
• parsley 200
• cooked mustard greens 180
  
• dandelion greens 150
  
• romaine lettuce 40
  

In addition to green leafy vegetables, here are some excellent sources of non-dairy Calcium: (The sources of calcium are in milligrams per 8 oz cup)

• Carrot juice, fresh 57

• Fish, canned salmon eaten with bones 440

• Fish, canned sardines or mackerel eaten with bones 569

• Molasses, black strap 2820, 176.2 per tablespoon

• Molasses, unsulphured 672, 42 per tablespoon

• Sesame butter (unhulled sesame seeds) 1022, 63.9 per tablespoon

• Sesame butter/ tahini from hulled or decorticated seeds 315.2, 19.7 per tablespoon

• Tofu, firm, prepared with calcium 1721

• Avoid your food allergies or sensitivities during pregnancy: You may be wondering what's the big deal with dairy? Well, nothing if you can tolerate it. But, if you have an allergy or sensitivity to it, which can present in many ways (irritable bowel, constipation, diarrhea, eczema, frequent infections, allergies, acne, etc), I recommend you avoid it during pregnancy. It's possible to pass on your allergy to your child in the womb. In addition to dairy, gluten is a big one as well.

Overall, focus on a colorful diet, rich in deeply pigmented fruits and vegetables. And don't underestimate the importance of fat. This is not the time to skimp on the good fat sources, such as avocados, nuts, and salmon. Nourishing YOUR body directly translates to a healthy baby!

Pesto Tomato Bites

Pesto is my favorite summer spread. And it does not need to contain dairy to be delicious. Follow this recipe below for a quick and easy dairy-free pesto. The nutritional yeast is in place of cheese, giving it a creamy (and not to mention a nutritional) boost! Pesto is delicious spread on rice crackers, mixed in quinoa or rice, or even on top of tomatoes. Here is a super-easy appetizer in the spirit of summer.

Dairy-free Pesto
3 cups basil leaves
2 cloves garlic
1/4 cup pine nuts
1/4 cup nutritional yeast
1/4 cup olive oil
Salt and Pepper to taste

Instructions
Place basil and garlic in a food processor and blend until finely chopped. Add the remaining ingredients and process until it is a smooth paste.

Pesto Tomato Bites
Pesto from above
Sugar plum tomatoes sliced in half, length-wise
Mozarella cheese or cheese substitute (optional). I used graded goat mozarella.

Instructions
Preheat oven to broil. Place sliced tomatoes cut-side up on a baking sheet. Spread each tomato half with pesto. Top with cheese or cheese substitute (optional). Broil for 3-5 minutes.

Zucchini Eggplant "Lasagna"

Sometimes you just have a craving for some tasty comfort food...like lasagna. But if you are like me, you want a dish high in protein and veggies and not high in gluten, or empty carbs for that matter. So here is a delicious recipe that is gluten free, vegetarian, and can be made vegan. Instead of noodles, zucchini and eggplant are cut lengthwise to take their place. And the quinoa is extra filling so you won't go hungry after this meal. Quinoa is one of the few grains that is full of protein. Cece has a new found love for quinoa. She calls it "Jaoquin," after one of her friends at day care! She devoured this dish! It really is a crowd pleaser.

Zucchini Eggplant "Lasagna."

• 1 medium sized eggplant, cut lengthwise
  
• 4 medium sized zucchini squash, cut lengthwise
• Olive oil
  
• 1 jar of organic marinara sauce
• 1 onion, diced
  
• 1 cup quinoa
• Italian spices- oregano, thyme, salt and pepper
• 2 cups organic vegetable broth
• 1 cup frozen chopped spinach or collard greens (can use fresh-I just always have frozen around)
  
• 3-4 tbsps cream cheese (to make vegan or dairy-free, you can use cream cheese substitute, such as "Tofutti.")
• Grated mozarella cheese or cheese alternative to top (I used goat mozaraella. Soy or Daiya cheese alternative is acceptable too.)

Directions:
1. Preheat oven to 400 F. Place sliced zucchini and eggplant on a cooking sheet and paint each side lightly with olive oil. Roast veggies for 5-6 minutes on each side until lightly brown and tender. Remove from oven and set aside.
2. In a pot, combine 1/2 cup marinara sauce, quinoa, onion, spices and broth. Bring to a boil and then reduce to simmer. Simmer on low-medium heat for approx. 25 minutes. Once the quinoa is fluffy (about 25 minutes cooking time), remove from heat and stir in 3 tbsps cream cheese.
3. In glass pyrex dish (lasagna pan), coat the bottom with about 1/3 cup of marinara sauce.
4. Place zucchini on bottom of pan. Then cover with quinoa mixture. Then sprinkle some fresh or frozen greens (spinach or collards) over top. Place a few tablespoons of marinara over top. Then stack with eggplant. Then cover with quinoa mixture, greens, and marinara sauce. Repeat until you have a nice layered dish and you have used up all of your ingredients. Top with marinara and grated mozarella of your choice. Bake for approx 30 minutes at 400 F.

Nut and Seed Balls

These nut and seed balls are a great vehicle to pack in nutrients. They are full of protein and essential nutrients, such as vitamin E, zinc (good for the immune system), and magnesium. They are also full of essential fatty acids, particularly omega-3 fatty acids. Omega-3's are great for nourishing your child's developing brain and preventing chronic disease.

And they are of course easy and delicious! We eat them for snacks and desert. I pack 1-2 in Cece's lunch as a nutrient-dense treat! And Cece has fun making them with me. Bonus!
Ingredients:

• 1/4 cup nut or seed butter (almond butter, pumpkin seed butter, sunflower seed butter, peanut butter, tahini etc)
• 1 cup dried fruit (dates, cranberries, cherries, raisins, goji berries)
• 1/4 cup chopped raw nuts or seeds (almonds, walnuts, sunflower seeds, pumpkin seeds)
• 1/4 tsp sea salt
• 3-4 tbsps ground flax (grind the flax seeds in coffee grinder or buy pre-ground seeds)
  
• Optional: 1-2 tbsps greens powder, or maca powder (see previous post)
  

• Topping to roll the balls in, set aside in a bowl: dried unsweetened coconut, puffed millet cereal, brown rice krispie cereal, sesame seeds

Directions:
Blend the dried fruit in a food processor. Add the remaining ingredients (excluding the topping such as coconut or sesame seeds) and process until a dough forms. If the dough is too dry, add a touch of water. If it is too sticky, add more chopped nuts or seeds. roll the dough into 1 inch balls and then coat them with the topping of your choice. Refrigerate in an air-tight container (tupper-ware) and enjoy!

Healthy Popsicles for Kids

I recently discovered a recipe for "Vanilla Pops" in Cece's Highlights magazine. Usually these recipes are not even worth glancing at, but this one looked decently healthy (once manipulated a bit) and delicious. Popsicles are an obvious favorite when its hot outside but they can be eaten year round...and the BEST part is, they can be healthy AND keep your child busy for a good 20 minutes. And she'll enjoy making them with you! Rather than the traditional sugar on a stick recipe, try these healthy alternatives.

All you'll need to make the popsicles is dixie cups (or paper cups) and craft sticks/popsicle sticks. No fancy popsicle mold needed.

Vanilla Pops
1 cup vanilla unsweetened almond milk
1/2 cup plain goat yogurt
1 tbsp honey
1 tsp vanilla extract

Blend ingredients together in a blender. Fill each cup about 1 inch. freeze for 1 hour. Take them out from the freezer and place the popsicle stick in the middle of the cup. Freeze for another couple hours until completely frozen. Peel and enjoy.

Chocolate Pudding Pops
1 package (12 oz) of silken tofu
1/4 cup unsweetened cocoa powder or carob powder
2 tbsps maple syrup
1/4 cup unsweented vanilla almond milk

Blend ingredients together in a blender. Fill each cup about 1 inch. freeze for 1 hour. Take them out from the freezer and place the popsicle stick in the middle of the cup. Freeze for another couple hours until completely frozen. Peel and enjoy.

Smoothie Pops
Blend up your most favorite smoothie recipe. I like to add hemp protein powder or almond butter for added protein.

1/2 cup fresh or frozen organic berries (blueberries, raspberries, strawberries
1/2 banana
1 tbsp hemp protein powder or 1 tbsp almond butter
1 cup unsweetened vanilla almond milk
1 tbsp honey (optional- nice for the pops)

Blend ingredients together in a blender. Fill each cup about 1 inch. freeze for 1 hour. Take them out from the freezer and place the popsicle stick in the middle of the cup. Freeze for another couple hours until completely frozen. Peel and enjoy.

Orange Creamsicle
1/2 cup vanilla unsweetened almond milk
1/2 cup plain goat yogurt
1/2 cuop orange juice
1 tsp vanilla extract

Blend ingredients together in a blender. Fill each cup about 1 inch. freeze for 1 hour. Take them out from the freezer and place the popsicle stick in the middle of the cup. Freeze for another couple hours until completely frozen. Peel and enjoy.

Traditional Fruit Pop
This one is easy! Simply water down juice and freeze!

Maca for Mamas

In honor of Mother's Day, this post is for all you tired mamas out there that need a an natural boost!

Maca is a plant native to the Andes, revered for its many nutritional and medicinal properties. Maca is a true super-food, for it is an excellent source of vitamins, minerals, plant sterols, protein, and essential fatty acids. Both men and women can benefit from maca’s medicinal properties.

Benefits for Women	Benefits for Men
Support for hot flashes, vaginal dryness and other menopausal symptoms	Improves sexual function
Increases libido	Increases testosterone levels
Acts as an antidepressant	Support for andropause
Increases fertility	Promotes fertility
Regulates and normalizes menstrual cycles	Increases sperm count
Increases energy	Increases energy

For an overall endocrine tonic and natural energy booster, try maca in these recipes. You can find powdered maca in the health food section of your grocery store. It will likely be in the bulk herb section. Try Whole Foods.

Power Smoothie

1/2 cup fresh or frozen organic berries (blueberries, raspberries, strawberries)

1/2 banana

1/4 cup frozen spinach (can also use fresh spinach or kale)

1 tbsp ground seeds (flax or sunflower ground in coffee grinder- see previous post, "Give your child the seed of health."

1 tbsp maca powder

1/2 cup unsweetened vanilla almond milk (or any other milk substitute-hemp, rice, soy)-you may need more than this, just keep adding more liquid until you reach desired consistency

Blend and enjoy!

Maca Tea

Tea of your choice (herbal ideally)

1 tsp of Maca powder

1 cup of hot water

Milk or your favorite milk alternative

Honey (optional)

Prepare your favorite cup of tea as you would usually do. When ready, add Maca powder to your cup of tea and stir the mixture. If needed, you can add milk or honey.

Maca Balls

Ingredients:

3-4 tbsps of maca powder

1/4 cup almond butter

1 cup of dried fruit (raisins, dried cranberries and dates are good options)

1 tsp vanilla extract

1/4 tsp sea salt

1/4 cup chopped almonds

Directions:

If you are going to use dates as your dried fruit, soak the dates in water for 10 minutes to soften them. Drain them and then put them (or raisins or dried cranberries) in food processor. Add the remaining ingredients and process until a dough forms. If dough is too dry, add a touch of water. if it is too sticky, add more chopped almonds. Roll the dough into 1 inch balls and refrigerate. If you are chocolate lover, you can always add in cocoa powder as well. Enjoy!

Gluten-Free Orange Cranberry Muffins

Cece and I made these today after I picked her up from daycare. They were celebrating a birthday at daycare with chocolate cupcakes, and since Cece couldn't have one (we are trying to be strictly gluten-free with her lately), I told her we'd make some at home. I was a bit limited in what I had- no carob or cocoa powder so chocolate was out. She LOVES dried cranberries so here is what we came up with. They are gluten-free and refined sugar-free.

I used teff flour in this recipe, which is my new favorite gluten-free, whole grain baking flour. Teff is an ancient Ethiopian grain, tiny in size but packed with nutrients. It's higher in protein than wheat and has a high amount of calcium, and thiamin (a b vitamin). AND it has 2X the amount of iron and wheat and barley. Its also a great source of fiber and will not spike your blood sugar like so many other refined grains do. You can easily substitute it in any recipe that calls for wheat flour. I always do 1/2 almond flour, 1/2 teff flour. The almond flour makes whatever you are baking nice and moist. Teff is a must-have in the cupboard!

Orange Cranberry Muffins


Ingredients:

1 cup teff flour
1 cup almond flour
1 tsp baking powder
1 cup apple sauce
4 tbsps organic butter, melted
1/2 cup orange juice (I didn't have OJ but I did have 3 tangerines so I squeezed the juice out of them. Worked great!)
1/2 cup maple syrup
1 egg
3/4 cup dried cranberries

Directions:
1. Preheat oven to 350 F. Grease a muffin pan.
2. Combine teff flour and baking powder together and mix.
3. In another bowl, combine apple sauce, maple syrup, egg, and melted butter. Mix well.
4. Add cranberries to the bowl with the flour mixture. Toss to coat them.
5. Add wet ingredients to dry ingredients and stir until combined.
6. Fill muffin pan and bake for 25 mins.

Makes 12 delicious muffins (or "cupcakes" as we called them.)

For another delicious teff treat, see the cocoa brownie recipe.