Recipes for Pregnant and Breastfeeding

"Baked" Candied Sweet Potato

Ingredients

* 1 medium sweet potato
* 1 tsp. butter spread with canola oil
* 1 tbsp. brown sugar
* 1/8 tsp. cinnamon

Directions

1. Wash and dry sweet potato; prick with fork.
2. Microwave potato on high for 6 minutes.
3. Meanwhile, mix together butter spread, brown sugar, and cinnamon.
4. Carefully remove potato from microwave, wrap in foil, and let sit for another 3 minutes.
5. Remove foil, cut slit in center of potato, and add brown sugar-cinnamon mixture.

This recipe is an excellent source of vitamin A and a good source of fiber, which are important during pregnancy and breastfeeding.

Apple French Toast

Ingredients

* 2 medium apples (Cortland, Granny Smith, etc.)
* 1 c. egg alternative
* 12-oz. can of evaporated skim milk
* 4 slices of cinnamon swirl bread
* ½ c. granulated sugar, divided
* 1 tsp. cinnamon
* 1 tsp. nutmeg

Directions

1. Spray 8x8 baking dish with nonstick cooking spray.
2. Line bottom with 4 slices of cinnamon swirl bread.
3. Mix egg alternative, evaporated skim milk, ¼ c. sugar together.
4. Pour half of egg mixture over bread.
5. Arrange apple slices over egg-bread layer.
6. Pour remainder of egg mixture over apple slices.
7. Mix remaining ¼ c. of sugar with cinnamon and nutmeg; sprinkle evenly over top of apple-egg layer.
8. Cover with plastic wrap and refrigerate overnight.
9. Next day: Preheat oven to 350° Fahrenheit (176° Celsius). Bake for 60 minutes until fluffy and golden brown and egg mixture is set.

This recipe is an excellent source of protein, calcium, and riboflavin, which are essential during pregnancy and breastfeeding.

This is a great make-ahead breakfast dish for the whole family. Serve with turkey bacon or soy sausages and maple syrup.

Carrot-Ginger Soup

Ingredients

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

Directions

1. In Dutch oven or large, heavy saucepan, melt butter spread 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.

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.

Soy Berry Smoothie

Ingredients

* 1 c. plain low-fat yogurt
* 1 c. frozen, mixed berries (strawberries, raspberries, blackberries, etc.)
* 1/2 c. orange juice
* 1 c. soy milk

Directions

1. Combine all ingredients in a blender and blend until smooth.
2. Add more liquid (soy milk or orange juice) if the mixture does not blend easily.
3. Pour half of the mixture into a glass and serve.

This recipe is high in calcium and protein, two important nutrients for pregnant and breastfeeding women. The fiber in the berries may help to prevent constipation, a common problem during pregnancy.

Chicken Salad With Apples

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.

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.

Lemon Chicken

Ingredients

* ½ c. bread crumbs
* ½ c. egg alternative
* ½ c. grated Romano cheese
* 2 tsp. canola oil
* ¼ c. white wine (see Note)
* 2 tsp. butter
* 12 oz. boneless, skinless chicken breasts (4 "thin" breasts)

Directions

1. Pound chicken breasts between two sheets of plastic wrap until they are about 1/4" thick.
2. Mix breadcrumbs with cheese in a shallow dish.
3. Dredge chicken breasts in flour, and then dip in egg substitute, then into cheese-breadcrumb mixture to coat.
4. Heat 1 tsp. butter in saucepan with canola oil.
5. When butter starts to brown and oil is hot, place chicken breasts in pan and cook over medium-high heat for 2 minutes on each side until chicken is golden brown and thoroughly cooked. Chicken may need to be cooked in batches of two, depending on pan size.
6. Remove chicken from pan and keep warm.
7. Deglaze plan with white wine, lemon juice, and the additional 1 tsp. of butter.
8. Pour sauce over chicken breasts and serve immediately.

This recipe is an excellent source of protein, calcium, and riboflavin, which are important during pregnancy and breastfeeding.

5-Minute Rice and Beans

Ingredients

* 1 16-oz. can black beans
* 1 c. white rice, uncooked
* 1 12-oz. jar salsa

Directions

1. Prepare rice according to package directions.
2. Drain and rinse the black beans.
3. Combine salsa, beans, and cooked rice in a microwave-safe bowl.
4. Microwave on high for 2 minutes or until warm throughout.

This recipe is rich in protein, iron, and folic acid, which are important nutrients during pregnancy and breastfeeding.

Chocolate Pudding

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 all ingredients into a food processor and blend until smooth. Chill before serving, if desired.
2. Note: The amount of evaporated skim milk needed may vary, depending on the size of the avocado used.

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.

Pasta and Cheese

Ingredients

* 8 oz. bowtie pasta, uncooked
* 2 1/2 c. skim milk
* 1 tbsp. butter
* 1/2 c. broccoli, chopped
* 1/2 c. red pepper, chopped
* 1/2 c. onion, diced
* 3 tbsp. all purpose flour
* 1/2 tsp. dry mustard
* 2 c. reduced-fat sharp cheddar cheese, shredded

Directions

1. Preheat oven to 375 degrees Fahrenheit (190 degrees Celsius).
2. Cook pasta according to package directions.
3. Add butter, broccoli, red pepper, and onion to a medium saucepan and sauté over medium heat. Add the milk and heat through.
4. Gradually whisk in flour and dry mustard. Simmer for 1 minute and whisk occasionally.
5. Remove the mixture from heat and stir in cheese until melted. Add the cooked pasta and stir to coat the pasta.
6. Transfer the mixture to a 9-inch square baking dish and bake uncovered for about 20 minutes or until hot and bubbly.

This recipe is high in calcium and is a dish that other kids in the house can enjoy as well.

Quick Baked Apple

Ingredients

* 1 medium apple
* 1 tsp. butter spread with canola oil
* 1 tbsp. brown sugar
* 1 tbsp. maple syrup
* ¼ tsp. ground cinnamon
* 1 tsp. ground allspice

Directions

1. Core apple leaving bottom intact; using paring knife, peel skin from around top of core.
2. Combine remaining ingredients; mix until blended.
3. Place apple in microwave-safe dish and fill apple core with butter-spice mixture.
4. Cover and microwave for 4-7 minutes until soft.

This recipe is a good source of vitamin C and fiber, which are essential during pregnancy and breastfeeding.