Healthy, Happy Pregnancy Cookbook by Stephanie Clarke, Willow Jarosh – Ebook


Introduction Basics Nutrition Dos and Don’ts During Pregnancy Setting Up the Ultimate Healthy, Happy Pregnancy Kitchen

Healthy, Happy Pregnancy Cooking School: The Essentials Packaged Food Basics: What To Look For Healthy, Happy Pregnancy-Style Dining Out A Note About Special Diet Icons ONE I’m Gonna Hurl . . . But I’m Still Hungry: Recipes to Ease Nausea Pineapple-Kiwi Green Machine Smoothie Avocado Toast Apple Pie Teff Hot Cereal Peach-Ginger Smoothie Dried Plum (aka Prune) Muffins The Ultimate Chopped Salad Quinoa-Veggie Cheeseburgers Veggie Stir-Fried Quinoa Savory Spinach and Cheese Scuffins (Scone-Muffins!) Carrot-Ginger Soup Orange and Pumpkin Seed Spinach Salad Cod en Papillote with Lemon-Balsamic Fennel Cashew–Pinto Bean Burgers Lemon-Ginger Zing Cubes Hemp-Coconut Oatmeal Cookie Energy Bites TWO I Have Cankles: Recipes to Ease Water Retention Smart Sips: Herb Waters Carrot Cake Chia Pudding Potato Benedict Banana Bread–Yogurt Parfait Fiesta Bowl Salad with Cilantro-Lime Dressing Crunchy Salmon Salad Wrap Chili-Stuffed Delicata Squash (Better Than) Fried Mushrooms Homemade Green Juice Raspberry Swirl Frozen Yogurt Pops THREE My Chest is On Fire: Recipes to Prevent Heartburn Cauliflower and Cheddar Omelet Pistachio-Cardamom Baked Apple with Vanilla Cream Cinnamon Breakfast Polenta with Sautéed Pears Confetti Sweet Potato Hash (#PutAnEggOnIt) Peanut Butter and Grape Muffins Mushroom, Sage, and Parmesan Baked Brown Rice Fennel and White Bean Salad Tabouli-ish (aka Tomato-less Tabouli) Lentil and Pumpkin Soup Zucchini, Mushroom, and Chicken Farfalle Zucchini Stuffed with Thanksgiving Ginger-Soy Chia and Chickpea Veggie Burgers Soy-Sesame Scallop Stir-Fry Fiesta Corny Muffins Fro-Ba (Frozen Banana Ice Cream) with Peanut Butter Sauce FOUR Get a Move On: Recipes to Relieve/Prevent Constipation Vanilla, Hazelnut, and Berry Baked Oatmeal Pear and Almond Butter–Stuffed French Toast Asparagus and White Bean Strata Chocolate Breakfast Milk Shake Fajita-Style Breakfast Burrito Barley Crab Cakes Chicken and Barley with Kale-Walnut Pesto Green Lentil and Kabocha Squash Stew Loaded Fries (#PutAnEggOnIt) Citrus-Thyme Cod over Millet Sun-Dried Tomato and Tuna Linguine Buddha Bowl with Crispy Tofu Sweet Potato Drop Biscuit–Topped Chicken Potpie Vanilla-Pumpkin Hummus Sweet and Salty Popcorn Trail Mix FIVE My Calves are in a Knot: Recipes to Help Ease and Prevent Leg Cramps Blueberry-Banana Oat Smoothie Orange-Carrot Cream Smoothie Eggs Florentine Cramp Destroying Kale Salad with Avocado, Strawberries, Edamame, and Goat Cheese Waldorf Chicken Salad with Pistachios and Creamy Yogurt Dressing Twice-Baked Avocado Potatoes Shakshuka with Chickpeas and Feta Corn Farroto with Seared Scallops Cashew-Crusted Pork Tenderloin with Apples and Fennel Seasoned Carrot Fries SIX I Want Chocolate . . . with Peanuts and Pickles!: Recipes to Satisfy Every Craving Peanut Butter, Apple, and Chickpea Breakfast Cookies Crispy French Toast Fingers with Creamy Strawberry-Chia Dipping Sauce Sun-Dried Tomato, Swiss Chard, and Feta Quiche with Oat-Almond Crust Panko-Coconut Chicken Tenders with Honey-Mustard Dipping Sauce Classic Tomato-Basil Marinara Sauce Baked Panko Eggplant Parmesan Chicken Sausage Pizza on Whole Wheat Pizza Crust Baked Mac and Cheese with Roasted Cauliflower Chicken and Pinto Bean Nachos Cheddar Philly Cheesesteak Wrap Cauliflower-Potato Mash with Mushroom Gravy Dark Chocolate Pecan Banana Bites Cold Cocoa Crunchy Chili-Cumin Chickpeas Lemon-Glazed Mini Zucchini Muffins SEVEN I’m Exhausted: Meals You Can Whip Up in 30 Minutes or Less Blueberry-Sunflower Seed Overnight Oats Figs in a Blanket 3-Minute Salsa and Cheddar Microwave Egg Sandwich Black Bean Quesadillas Goat Cheese, Roasted Red Pepper, Spinach, and Herb Frittata Soba Noodles with Edamame and Sesame-Peanut Sauce

Lemon-Herb Faux Egg Salad Pita Pocket Turkey Ragu–Topped Baked Potatoes Spanish-Style Garlic Shrimp Penne with Greens and Chicken Sausage 10-Minute Maple-Mustard Salmon Shrimp Tacos with Mango-Spinach Salsa Cucumber-Sesame Salad Microwave Apple Crisp with Walnuts Dark Chocolate Mug Brownie Paper Bag Microwave Popcorn EIGHT I Won’t Have This Much Free Time for a Very Long Time: Prep Ahead Recipes Before Baby Berry, Banana, and Greens Smoothie Bag Whole Wheat Banana Nut Bread Strawberry-Chia Pudding Breakfast Pops Cheddar-Quinoa Egg Muffins Peanut Butter-Cocoa-Chocolate Chip Energy Bites Kale and Chicken Sausage Soup Smoky Black Bean Sweet Potato Burgers Chicken Black Bean Burritos Turkey Lentil Loaf Zucchini Fritters Minestrone Veggie Soup Hearty Vegetable Lasagna Mediterranean Lean Beef and Veggie Burgers Blueberry, Coconut, and Banana Cream Pops NINE I’m Officially a Walking Snack Machine: Milk-Maker Meals Supermom Green Smoothie Cocoa-Coconut Granola Power Banana-Blueberry Pancakes Date-Nut Breakfast Bars Creamy Quinoa-Flaxseed Cereal with Strawberries and Coconut Hemp Pita Pizzas with Mushrooms and Peppers Salmon, Avocado, and Hearts of Palm Spinach Salad B. L. T. A. H (Bacon, Lettuce, Tomato, Avocado, Hummus) Broiled Soy-Ginger Flank Steak Slow Cooker Pork Loin and Vegetable Marinara over Whole Wheat Pasta Whole Roasted Herbed Chicken with Vegetables Garlic Shrimp, Balsamic Greens, and Tomatoes over Polenta Roasted Lemony Asparagus Herb-Roasted Root Veggies Flourless Chocolate Cake . . . with a Surprise! Oatmeal, Almond, and Cranberry Lactation Cookies Acknowledgments About the Authors Index To all moms-to-be and the people who love them. A great gamble awaits .


major congratulations are in rate ! You ’ ve merely scored an amazing fresh spear as the CEO of a new start-up. This will probable be in addition to one or more exist jobs—let the multitasking get down ! Your raw assignment involves your body taking on the stimulate forty-week challenge of growing the future generation of ( insert your final name here ). Whether it ’ s your beginning or fifth baby, this will without a doubt be an experience like no early. And while there will be many charming moments, like any job worth having, there will be aspects that will come in the form of some not-so-magical side effects. We ’ re talking about nausea, cankles, and constipation, to name a few. All the while you ’ ll be tasked with something identical important—eating right to nourish you and your baby in the best way potential. On that eminence, we introduce you to the Healthy, happy Pregnancy Cookbook, organized by park pregnancy symptoms. Like any other cookbook, these chapters are filled with recipes—delicious recipes. But unlike any other cookbook, these recipes all contain ingredients that deliver the nutrients your body needs to combat the most coarse pregnancy discomforts while nourishing child in the healthiest way possible. It ’ s an eat-to-beat means of looking at your meals and snacks. As a crazy-powerful ( or is that brainsick, knock-down ? ) chief executive officer, these nutrients are your employees. And while the tone of this reserve doesn ’ t take itself besides seriously, we take your needs very badly. So you can laugh while you whip up truly mend meals. These recipes are free of excessively processed ingredients and filled with wholly foods. This means that when eating these meals you ’ ll be avoiding an excess of work carbs, besides much add sugar and sodium, and fewer icky additives, all of which can impact your ( and your baby ’ randomness ) health, equally well as how you feel in the short and long term. clean corrode is a term that is thrown around all the meter but has, until this cookbook, never been applied to pregnancy. And you don ’ t have to special-order obscure, laughably expensive ingredients to make these meals. We had you in mind when we created them and we respect your prison term and your savings bank account while besides believing that you deserve the most delightful, alimentary, healing food. think of these recipes as a reflection of you—they multitask, they get a whole distribute accomplished, and they have great smack. concluding but not least, these recipes can be used for years and years after your pregnancy, so we hope they become favorites for your entire family. Someday that little poppy seed-, or kiwi-, or cantaloupe-size human inside of you might precisely make you Mother ’ randomness Day breakfast from this book. Be healthy. Be glad. Written with love, Stephanie Clarke, MS, RD and Willow Jarosh, MS, RD Basics

Nutrition Dos and Don’ts During Pregnancy

DO commit to adopting these healthy habits

pregnancy is the arrant prison term to say adieu to not-so-stellar eat habits. stress on these, and you ’ ll be feeding you and baby correct. 1. Don’t skip: Eat consistent meals throughout the day. Don ’ thymine skip meals or wait more than 4 to 5 hours without eating anything. This will besides help keep your energy levels more systematically high, and keep nausea at bay. 2. Rise and dine: Eat breakfast. Baby is growing around the clock, so skipping breakfast means baby is missing important growing materials. Having a hard time with nausea ? Visit chapter 1 for recipes to help you squeeze in some nutrition when all you feel like eating are saltines. In cosmopolitan, try a cold fruit smoothie like the Peach-Ginger Smoothie, or anything that doesn’t make your stomach cringe. It doesn’t have to be traditional breakfast food. 3. Stay well hydrated: This is one of the things that will make a huge deviation in how you feel during pregnancy. casual adequate urine consumption is authoritative for vital body functions such as digestion, circulation, regularity, food assimilation, and much more. Water is substantive to help transport nutrients through your blood to your baby. proper hydration can prevent pregnancy-related symptoms such as constipation and hemorrhoids, excessive leg swelling caused by water system memory, peg cramps, and dry skin. How much water do you need ? Start with at least 8 cups per day ( 64 ounces ) and add an extra 1 cup of body of water for every 1 hour of light activity. then give yourself the urine-color test. If your urine is alight to pass, you ’ re doing well staying hydrated. If it ’ s a benighted chicken to brown ( like apple juice ) you need to drink more water. 4. Cook more at home: Making more of your meals at home means that you can control what goes into your diet ( thankfully, you ’ ve got your hands on this cookbook ! ) and your baby ’ mho. restaurant meals are notoriously high in sodium, which can increase water retention and swelling. Plus, you ’ ll likely feed a meal that ’ south more calorie-appropriate at home plate, which will help you maintain a healthy rate of weight unit gain. 5. Eat mostly nutrient-rich foods: You ’ ve got 9-ish months to give pamper the best nourishment possible, and because your calorie needs don ’ triiodothyronine actually increase that much ( the approximately 400 extra calories a sidereal day you need in the second and one-third trimesters is not all that much food ), you should choose those extras wisely. Go for wholly foods that are rich in nutrients as opposed to foods that contain empty calories like sodium carbonate, sweetened beverages, processed grains, and processed baked goods .

DON’T double your food intake

But how much more should you eat ? While you are eating for two during pregnancy, one of those two ranges in size from a poppy seed to a watermelon. ( Ouch, don ’ metric ton think about that right nowadays. ) therefore, your calories don ’ t need to be doubled, but they do need to be maximized. In early words, the excess 340 calories a day you need during the moment and 450 a day in the third gear trimesters shouldn ’ deoxythymidine monophosphate be coming from frosting cream and pickles on a regular basis ( although there ’ sulfur surely a stead for both of those foods in your diet ! ). These recipes maximize nutrients so the extra calories you need go toward meet increased requirements for nutrients like iron, protein, and choline. For more on those VIP nutrients.

DO monitor your weight gain

Gaining slant at an allow pace is a good sign that you ’ re doing well in terms of managing your increased starve with your calorie needs. Your doctor should let you know if you ’ re off path in either management, however it ’ south important to ask questions about how you ’ re doing at each chew the fat. If you think you ’ re gaining besides cursorily or not quickly enough, bring it up with your doctor if he or she hasn ’ deoxythymidine monophosphate already. If you ’ rhenium corpulence at the begin of your pregnancy, speak to your doctor of the church about the recommendations for burden gain and see the chart for weight profit recommendations below. Pregnancy is not a prison term to cut calories drastically, but you will probably be recommended to gain less weight overall .

what’s my healthy pregnancy weight gain?

Step 1: Calculate your pre-pregnancy Body Mass Index ( BMI ) How to do this : 1. Multiply your weight in pounds x 703 = 2. Square your altitude in inches ( i.e. acme x altitude ) = 3. then divide step 1 by step 2 : weight ( pounds ) x 703 / acme = For example, a woman who weighs 140 pounds and is 5 ’ 5 ” would have the adopt BMI calculation : 1. 140 pounds ten 703 = 98,420 2. 65 inches x 65 inches = 4225 3. 98,420 / 4225 = 23.29 Step 2: Find your BMI on the Chart below to determine your system of weights gain

where does all the weight come from?

You may be wondering why you ’ re about to gain 25 to 35 pounds when your pamper will likely be somewhere between 6 and 8 pounds at delivery. Where does all of the supernumerary weight profit come from ? And where does it end up ? hera ’ south how your pamper burden is distributed. • Breasts : 1–2 pounds • Placenta : 1–2 pounds • Uterus : 1–2 pounds • Amniotic fluid : 2–3 pounds • Your rake : 3–4 pounds • Your protein and fat repositing : 8–10 pounds • Your consistency fluids : 3–4 pounds

DON’T consume these foods and drinks

A distribute of people think that once you are fraught there is an dateless tilt of DON ’ Ts. While it ’ randomness true that there are a few foods and behaviors that are not recommended, there are sol many that are that we highly suggest focusing on all of the healthful foods you CAN eat ( starting with the delectable recipes in this book ). With that in beware, here ’ s a list of foods and beverages that you should avoid or use caution with. Alcohol: Whether to completely abstain from alcohol or if it ’ s safe to have an occasional drink has been recently ( and heatedly ) debated. The majority of health professionals and large health organizations continue to recommend abstinence during pregnancy. It is well documented that drink in excess is harmful to a growing baby. however, the lines are blurred when it comes to moderate drink and no set amount has been proven safe. Please discuss this return with your repair if you are considering an occasional methamphetamine of wine or any other character of alcoholic beverage. Too much caffeine: If you ’ re a coffee drinker, you can breathe a sigh of relief because according to stream recommendations, you don ’ t have to give up your daily cup of Joe ( or opt for a decaffeinated coffee interpretation ) entirely. While experimental studies have linked excessive caffeine intake to increased gamble of spontaneous abortion, big studies do not show a benefit of avoiding caffeine all in all. Most health professionals agree with the March of Dimes recommendations that consuming no more than 200 mg/day is condom for pamper. Do keep in beware that coffee shops often serve up larger portions than 8 ounces ( a metier coffee at a coffee shop class is typically 16 ounces, or 2 cups ). And some have higher caffeine levels per cup, such as Starbucks, which has approximately 1.5 times the caffeine content of your typical home brew. We recommend sticking with a inadequate cup ( 8 ounces ) of Starbucks. here is a list of common sources of caffeine and their amounts : Starbucks Grande Coffee ( 16 oz ) 330 milligram Starbucks Tall Coffee ( 12 oz ) 260 magnesium Maxwell House ground coffee brewed ( 12 oz ) 100–160 milligram Dunkin ’ Donuts Coffee ( 14 oz/medium ) 178 magnesium Dr Pepper ( 12 oz ) 37 magnesium 7-Eleven Big Gulp Diet Coke ( 32 oz ) 124 milligram 7-Eleven Big Gulp Coca-Cola ( 32 oz ) 92 milligram Ben & Jerry ’ s Coffee Buzz Ice Cream ( 8 oz ) 72 milligram Baker ’ sulfur chocolate ( 1 oz ) 26 milligram green tea ( 6 oz ) 40 milligram Black tea ( 6 oz ) 45 milligram Excedrin ( per tablet ) 65 magnesium source : and Raw fish: We know this is a tough one if you ’ re a sushi fan, so you may be glad to hear that not ALL sushi is off limits. Feel detached to enjoy any cook sushi rolls ( many rolls contain cook prawn, cooked or raw vegetables, and other types of cook fish, which we highly encourage—after all, seafood is an important depart of a goodly pregnancy ) and all of the other sanitary options at sushi restaurants ( edamame, seaweed salad, miso soup, and so forth ). When in doubt be certain to ask your server if the pisces is raw or cooked in a particular dish. additionally, while major organizations like the American Congress of Obstetricians and Gynecologists ( ACOG ) still recommend avoiding raw fish, some experts and doctors are giving their patients allowance deoxyadenosine monophosphate farseeing as the fish has been frozen prior to being served, which is said to reduce the gamble of parasites. That said, there ’ south still a risk of getting nauseated from crossbreed contamination with other bacteria or food-borne pathogens after the pisces has been frozen, which means the fish came in contact with another food that was infected. If you want to avoid vitamin a much risk as potential, we say skip the raw stuff until after delivery. But this, like all other safety issues during pregnancy, is something you should discuss with your doctor of the church first gear.

Four types of high-mercury fish: shark, swordfish, blanquillo, king mackerel. See sidebar for more on seafood recommendations during pregnancy. Lunch meats and refrigerated smoked fish or pâtés: Refrigerated lunch meat can harbor a bacteria called Listeria monocytogenes, which can lead to an infection that can be harmful to baby but may not cause any symptoms in you. While Listeria is relatively rare, you ’ re more susceptible to it when you ’ rhenium fraught. If you ’ re wondering what the heck you ’ re going to eat now that lunch meat is off the board, don ’ deoxythymidine monophosphate fret. You can still enjoy all of the above vitamin a farseeing as they ’ re used in a fudge dish ( i.e., casserole, frittata, etc. ) or heated until steaming first. That said, it ’ south safe to skip take-out delicatessen kernel sandwiches and stand by to making them yourself at home—this way you can be sure they were heated by rights. Unpasteurized cheese or any other unpasteurized food: It used to be that meaning women were told to avoid indulgent cheeses raw. But the good news is that you can eat all of the feta, blue tall mallow, and Brie you want angstrom long as you check the ingredients to confirm that it ’ sulfur been made

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Category : Healthy