More recipes for pregnant women

Chicken salad with apples

Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone’s diet. Pregnant and breastfeeding women need to consume extra calories and eat a variety of nutritious foods to contribute to their baby’s growth and development.

Prep time: 10 minutes

Ingredients:

• 12 oz. cooked chicken breast
• 1 c. low-fat or fat-free mayonnaise
• 1 medium Granny Smith apple, diced
• 1 c. walnut halves or pieces

Directions:

1. Cut chicken breast into 1-inch cubes.
2. Combine chicken cubes, diced apple, walnuts, and mayonnaise in a bowl and mix well.

Serves: 4

Serving size: approximately 1 cup

Nutritional analysis (per serving):

307 calories
23 g protein
18 g fat
2 g sat. fat
16 g carbohydrate
4 g fiber
56 mg cholesterol
539 mg sodium
38 mg calcium
1 mg iron
26 mcg folic acid

Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This recipes provides extra protein, which is important for pregnant and breastfeeding women. Homemade mayonnaise should not be used because the raw egg yolk is a source of bacteria that can be harmful to you and your unborn baby. Your immune system is not working as well during pregnancy, so you should avoid raw and undercooked foods.

Variations and suggestions:

This chicken salad can be served over a bed of greens or spread on top of bread for a tasty sandwich.

Carrot-ginger soup

Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone’s diet.

Prep time: 40 minutes, including cook time. Using a hand-held immersion blender saves time and reduces clean-up.

Ingredients:

• 1 medium onion, chopped
• 1 lb. carrots, about 7-8 large, peeled and chopped
• 1 tbsp. fresh grated ginger
• 1 tbsp. canola oil
• 5 c. low-sodium chicken broth
• nutmeg and ground pepper

Directions:

1. In Dutch oven or large, heavy saucepan, add canola oil over medium heat.
2. Add onion and cook until translucent, about 5 minutes. Do not brown.
3. Add carrots and ginger and sauté another 5 minutes.
4. Add chicken broth and bring to boil. Lower heat and simmer about 20 minutes, until carrots are tender and pierce easily with fork.
5. Using hand-held immersion blender, blend soup in pan until mixture is pureed/smooth. If an immersion blender is not available, transfer the contents of the pot in batches to a blender and puree, then return to pot to warm.
6. Garnish with sprinkle of nutmeg and ground pepper.

Makes: 4 servings

Serving size: about 1½ c.

Nutritional analysis (per serving):
125 calories
5 g protein
5 g fat
1 g sat. fat
15 g carbohydrate
4 g fiber
5 mg cholesterol
789 mg sodium
67 mg calcium
2 mg iron
35 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

This soup can be served warm or cold.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is an excellent source of vitamin A, and a rich source of protein, fiber, niacin, and vitamins K, B6, and C, all of which are essential during pregnancy and breastfeeding.

Chocolate pudding

Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone’s diet.

Prep time: 10 minutes

Ingredients:

• ½ c. unsweetened cocoa powder
• 1 Hass avocado, flesh only
• 8 Medjool dates, pitted and chopped
• 1 c. + 2 tbsp. evaporated skim milk
• 1 tsp. vanilla extract

Directions:

1. Combine cocoa, avocado, dates, and vanilla in food processor and blend until smooth.
2. Add evaporated milk until desired consistency.
3. Chill before serving, if desired.

Note: The amount of evaporated skim milk needed may vary, depending on the size of the avocado used.

Makes: 4 servings

Serving size: about 1/3 c.

Nutritional analysis (per serving):
288 calories
7 g protein
8 g fat
1 g sat. fat
47 g carbohydrate
9 g fiber
2 mg cholesterol
50 mg sodium
152 mg calcium
4 mg iron
51 mcg folic acid

Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This no-guilt, no-cook, high-fiber, low-fat dessert is an excellent source of iron and fiber, and a good source of protein, calcium, vitamin K, riboflavin, vitamin B6, and folic acid, all of which are important nutrients during pregnancy and breastfeeding.

source:   http://kidshealth.org/parent/pregnancy/index.html#cat20585