Figuring out an eating plan during pregnancy can be overwhelming. There are certain foods you should avoid, foods you should consume more often, and foods you don’t normally enjoy that you now crave more than ever! While there is no perfect eating plan for all pregnant women, it is important to eat a well-balanced diet with a variety of foods from all five food groups – fruits, vegetables, protein, and dairy. These foods provide key nutrients of concern for a mom-to-be.
We met with Registered Dietician Nutritionist, Melissa Francik, to hear her three favorite healthy recipes for expecting mothers.
Citrus Baked Salmon – Recipe by: Country Boy
Enjoy a perfectly-baked salmon with a citrus twist! Worried about eating seafood? Soon-to-be moms can safely eat 2-3 servings per week (up to 12 oz. per week) of salmon, trout, anchovies, canned light tuna, and sardines. However, tilefish, shark, swordfish, orange roughy, big-eye tuna, marlin, and king mackerel should be avoided due to concerns with mercury content (source: eatright.org)
- Cooking spray
- 4 (3 ounce) fillets salmon fillets
- ¼ cup lemon juice
- ¼ cup orange juice
- ¼ cup lime juice
- 2 teaspoons olive oil or melted butter
- 1 teaspoon dried parsley
- ½ teaspoon ground paprika
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- Preheat oven to 350 degrees F (175 degrees C). Grease a baking dish lightly with cooking spray.
- Place salmon fillets in the baking dish.
- Mix lemon juice, orange juice, lime juice, butter, parsley, paprika, salt, and pepper together until well blended. Drizzle over salmon in the baking dish.
- Bake salmon in the preheated oven until easily flaked with a fork, 10 to 15 minutes. An instant-read thermometer inserted into the center should read 145 degrees F (63 degrees C).
Vegan Chili – Recipe by: Dana Angelo White, MS, RD, ATC
This plant-based recipe is rich in fiber, folate, vitamin C, potassium, immune-enhancing nutrients, and much more! Serve this with a cup of low-fat milk or a diary alternative and pair with a side of whole grains such as brown rice or quinoa. This chili freezes well, so make a large batch and store portions for a busy night! (source: verywellfit.com)
- 1 tablespoon olive oil
- ½ cup red onion
- ½ cup chopped red bell pepper
- 1 cup chopped cauliflower
- ½ cup chopped celery
- ¼ teaspoon kosher salt
- 1 clove garlic
- 1 teaspoon minced ground cumin
- ½ cup vegetable broth or water
- 2 (28-ounce) can crushed tomatoes
- 10-oz can diced tomatoes with green chilies
- 1 tablespoon chili powder
- ½ teaspoon celery salt
- 15-oz can red kidney beans, rinsed and drained
- 15-oz can black beans, rinsed and drained
- Heat oil in large pot or Dutch oven over medium heat
- Sauté onion, pepper, cauliflower, and celery for 3 to 5 minutes until tender. Season with salt.
- Add garlic and cumin, cook for one minute, stirring gently to toast cumin.
- Stir in vegetable broth, crushed tomatoes, and diced tomatoes with green chilies.
- Add chili powder and celery salt.
- Add beans and stir to combine.
- Bring to a simmer and cook uncovered for 30 minutes, stirring occasionally.
- Serve with desired toppings.
Honey Power Granola – Recipe by: Melissa Francik, Registered Dietician at Pullman Regional Hospital
Enjoy this recipe as a tasty breakfast or snack to start your day. This granola is packed with fiber, protein, healthy fat, magnesium, zinc, potassium, whole grains for sustained energy, and calcium when paired with low-fat milk or yogurt, or a non-dairy alternative. This family recipe keeps well stored in airtight containers after cooling completely.
- 5 cups of oats
- ¾ cup sliced almonds
- ¾ cup sunflower seeds
- ¾ cup pumpkin seeds
- ¾ cup extra virgin olive oil
- ¾ cup cups honey (or less to taste)
- 5 cups raisins or currants or other dried fruit (optional)
- Cinnamon (optional)
- Pre-heat oven to 325 degrees. Set out large, deep stockpot, stirring spoon, dry and liquid measuring cups, and cookie sheets/baking pans with 1” lip.
- Add all the dry ingredients into a large pot or bowl and mix them together.
- When all the ingredients are mixed, add the olive oil and the honey and mix thoroughly.
- Pour the granola out onto a cookie sheet with a 1-inch lip and spread it evenly so it is about 1 inch thick.
- Place the cookie sheet in the oven and start the timer for 20 minutes
- After 20 minutes, take the granola out, stir and flip it to the other side and place it back in the oven for another 20 minutes (It is helpful to check it at 10 minutes, stir and then cook for another 10 minutes).
- Take it out of the oven after the time goes off and let it cool.
- Once it has cooled add in the raisins or currants and cinnamon to taste, if desired. Enjoy!
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