Contents. Breakfast... 4 Lunch Dinner About Us... 62

Transcription

1 Forté Elements

2 Contents Breakfast... 4 Lunch Dinner About Us... 62

3

4 Breakfast Recipes Breakfast is the most important meal of the day or so the saying goes. Especially while you are pregnant, you should use breakfast to get a jumpstart on your nutrition for the day. Now, eating a full, nutritious breakfast can be difficult sometimes; morning sickness can make you not even want to think about food. And sometimes, eating a full breakfast will be easy because you are starving ALL THE TIME. Whatever the case, eating a well-balanced breakfast should be an everyday habit while you are pregnant. Starting off your day right doesn't have to be time-consuming. If you are in a rush, whip up a quick smoothie or some oatmeal. Or, if you are feeling like you can do more, make a veggie-filled omelet or waffles! If you can, try to mix it up every now and then. Get your vitamins by eating a fruit bowl one morning and get your protein by eating scrambled eggs the next. And of course, eat what sounds good to you! Your energy levels may be low during pregnancy and they will for sure lower when your baby arrives! The sooner you get into a healthy breakfast routine, the better. 4

5 QUICK & EASY BREAKFAST SANDWICH BREAKFAST SERVINGS: 1 Serving Size: 1 sandwich This breakfast sandwich could not be any more simple. A quick, nutritious, and tasty breakfast option when you're running late on your turn for carpool duties. Recipe calories: 280kcal 1 banana: 105kcal 1 whole wheat English muffin 1 slice ham 1 egg, scrambled 1. Toast English muffin to your liking. 2. Scramble egg 3. Heat ham to steaming. 4. Top English muffin with ham and egg. 5. Wrap it up and take it on the go! 5

6 BREAKFAST "Feeling fat lasts nine months but the joy of becoming a mom lasts forever. - Nikki DaltonW TRADITIONAL OVERNIGHT OATS Nothing would be better than waking up and having breakfast already ready to go. With this recipe, you simply make it the night before and enjoy it in the morning! SERVINGS: 1 Serving Size: 1 jar 1. Mix together oats and milk 2. Add mixed oats to a mason jar and top with banana and walnuts, sprinkle with cinnamon. 3. Place in refrigerator overnight. Recipe calories: 330kcal 1/2 cup dry oats 1/2 cup milk 1/2 banana 2 tbsp walnuts Cinnamon 4. Eat cold in the morning. 6

7 SERVINGS: 1 Serving Size: 2 slices BREAKFAST Recipe calories: 370kcal 2 slices of whole wheat bread 1 egg 1/4 cup milk 1/2 tsp vanilla dash of cinnamon Sauce: 1/4 cup vanilla yogurt 1tbsp apricot jam 1/2 tsp orange zest Toppings: 1/2 cup blueberries FRENCH TOAST WITH CREAMY APRICOT SAUCE Feel free to change up the yogurt and jam flavors so you can make it exactly how you want it to suit any cravings or aversions you may have! 1. Mix together egg, milk, vanilla and cinnamon. 2. Dip bread in mixture and cook on a hot griddle until golden. 3. Blend sauce ingredients in a blender until it is well combined. 4. Serve over warm French toast and top with blueberries. 5. Enjoy the sweet taste of your grandmothers comfort breakfast. 7

8 BREAKFAST BERRIES AND CREAM CREPES SERVINGS: 4 Serving Size: 1 crepe Recipe calories: 210kcal 2 eggs, scrambled: 140kcal 1/2 cup cold water 1/2 cup cold milk 4 eggs 1/4 tsp salt 2 tsp sugar 1 cup flour 2 tbsp butter, melted Toppings: 1/2 cup any berries 2 tbsp whipped cream Some great crepe fillings to try include peanut butter, granola and honey, Nutella and bananas, peaches and vanilla yogurt, sliced apples, ricotta cheese with a sprinkle of cinnamon, as well as savory crepes with ham, eggs, and cheese. 1. Blend together water, milk, eggs, salt and sugar. 2. Add flour and melted butter and continue to blend for 1 minute. 3. Cook using crepe maker according to directions. 4. Fill with berries and whipped cream and roll up. 5. Serve on your favorite classic dish ware and ENJOY! 8

9 BREAKFAST 9

10 BREAKFAST BAKED BANANA PECAN OATS "All of these moms are on Pinterest making their own soap and reindeershaped treats, and I'm like "I took a shower and kept the kids alive. - Someone Special SERVINGS: 3 Serving Size: 1 cup Recipe calories: 360kcal 1 cup steel-cut oats 1/4 tsp salt 2 tbsp milk 1 tsp vanilla 1 1/2 bananas, sliced 1/4 inch thick on the diagonal 2 tbsp brown sugar 1/3 cup pecans, chopped and toasted What is better than bananas, pecans, and oats? BAKING THEM ALL TOGETHER 1. In a medium pot, boil 3 1/2 cups of water. Stir in oats and salt and cook for 1 minute. 2. Let cool, cover, and refrigerate overnight. In the morning bring oatmeal to a simmer over medium heat. Cook until tender, about 10 minutes. 3. Stir in milk and vanilla 4. Transfer to a 9 inch pie plate. Heat broiler on low. 5. Top oatmeal with bananas and brown sugar and broil for 3-4 minutes until the bananas are caramelized. 6. Sprinkle pecans and shovel this delicious treat down. 10

11 EARLY MORNING VEGGIE BREAKFAST BURRITO BREAKFAST "If you ve lost your appetite today, I think I have it. - Just about every pregnant women ever Customizable meals are the best kind of meals. So if you love peppers, add a bunch of peppers and if you don t like spinach, then choose another veggie that you like. This is especially helpful when you are pregnant and are really craving one food or another. SERVINGS: 1 Serving Size: 1 burrito 1. Add oil and veggies to skillet. Cook 4-5 minutes over medium heat, stirring occasionally until tender. 2. Beat eggs together. Add mixed eggs and cook until mixture has set. 3. Top with cheese and spoon into whole-wheat tortilla. 4. If you need an extra kick to your mix, spoon 2 tbsp of your favorite salsa into your early morning veggie breakfast burrito Recipe calories: 320kcal 2 large eggs 1 whole-wheat tortilla 1 cup chopped veggies (peppers, tomatoes, spinach, mushrooms, onions, etc.) 1 tsp canola oil 11

12 BREAKFAST VEGETABLE FRITTATA SERVINGS: 4 Serving Size: 1 wedge If you can, buy DHA-enriched eggs. DHA is especially important during pregnancy, lactation, and throughout childhood as it is essential for brain growth and development. Recipe calories: 170kcal 1 slice whole wheat toast w/ butter: 135kcal 1 yellow onion, sliced 3 cups spinach, chopped 2 cloves garlic, minced 1/4 tsp black pepper 1 can diced tomatoes 1 tbsp balsamic vinegar 8 eggs 1. Spray skillet with n-stick cooking spray. Add onion, cook for 3 minutes over medium heat. Stir in spinach, garlic, and pepper and cook for an additional 3 minutes. Stir in tomatoes and vinegar. 2. Beat eggs together and add egg mixture over spinach mixture. 3. Reduce heat to medium low and cover with lid. Cook for 10 minutes or until top of frittata is almost set. 4. Preheat broiler on low. Broil for 2 minutes, remove and cut into 4 wedges then serve. 12

13 BREAKFAST ZUCCHINI PANCAKES Zucchini: not just a vegetable anymore. Add it to your pancakes, banana bread, brownies, you name it. Pancake Directions: 1. In a large bowl beat eggs, add shredded zucchini and mix together. 2. Add flour, salt, baking powder, and cinnamon and stir to blend well. 3. Stir in blueberries. 4. Cook on a hot griddle over medium heat until golden brown on each side. Syrup Directions: 1. Melt together sugar and butter. 2. Add buttermilk/yogurt and heat together until it starts to boil. SERVINGS: 2 Serving Size: 3 pancakes Recipe calories: 430kcal Pancake 3 eggs 1.5 cups grated zucchini 1/2 cup whole wheat pastry flour 1/2 tsp salt 1tbsp baking powder 1tsp cinnamon 1 cup blueberries Buttermilk Syrup 1/2 cup butter 3/4 cup sugar 1/2 cup buttermilk or plain yogurt 1/4 tsp baking soda 1 tsp vanilla 3. Take off heat and add baking soda and vanilla. Stir together until it starts to foam. 4. Pour over your zucchini pancakes with that ear to ear smile on your face. 13

14 BREAKFAST SERVINGS: 1 Serving Size: 3 pancakes Recipe calories: 460kcal 1/2 cup oatmeal 1/2 cup cottage cheese 2 eggs 1/2 tsp vanilla Toppings: 1/2 cup sliced strawberries 1 tbsp maple syrup OATMEAL COTTAGE CHEESE PANCAKES If you need more protein in your diet, this will be a great breakfast choice for you. Each serving is packed with 32g of protein! 1. Blend together oatmeal, cottage cheese, eggs and vanilla to from a batter. 2. Cook on a griddle over medium heat. Turn as batter begins to bubble. 3. Top with strawberries and maple syrup. 14

15 BLUEBERRY MUFFINS BREAKFAST SERVINGS: 6 Serving Size: 2 muffins Recipe calories: 310kcal Egg calories: 70kcal 1 3/4 cups whole wheat pastry flour 1/2 cup sugar 1 cup applesauce 1/2 cup buttermilk 2 eggs, beaten 3 tbsp canola oil 1 tsp vanilla 1 cup blueberries Start your day off with blueberry muffins and you are bound to have a good day. 1. Preheat oven to 375F. Combine together flour and sugar 2. Combine together flour and sugar 3. In second bowl whisk together applesauce, buttermilk, oil, and vanilla. 4. Fold in dry mixture. 5. Stir in blueberries 6. Pour into 12 muffin cups and bake for minutes. 7. Try not to eat all 6 of them and pretend to share with the family. 15

16 BREAKFAST SPICED PUMPKIN WAFFLES Nothing like adding cinnamon and nutmeg to your waffles to kickstart a crisp fall morning. 1. Mix together flour, baking soda, baking powder, and spiced in a medium bowl. 2. In second bowl add eggs, brown sugar, pumpkin and milk and beat well. 3. Fold in the flour mixture until just blended 4. Cook accordingly to your waffle iron's instructions. SERVINGS: 3 Serving Size: 1 waffle Recipe calories: 450kcal Egg calories: 70kcal 1 1/2 whole wheat pastry flour 3 tsp baking powder 1/2 tsp baking soda 1 tsp cinnamon 1tsp nutmeg 1tsp ground ginger 2 eggs 2 tbsp brown sugar 1 cup canned pumpkin 1 2/3 cups milk Toppings: 1tbsp maple syrup 1 tsp butter 16

17 BREAKFAST PUMPKIN PANCAKES When pumpkin-flavored everything is all the rage, why not add pumpkin to your pancakes? SERVINGS: 2 Serving Size: 2 pancakes Pancake Directions: 1. Whisk together all ingredients until just blended. Recipe calories: 360kcal Egg calories: 70kcal 2. Cook on a hot griddle until golden brown on each side. Flip when batter starts to bubble. Syrup Directions: 1. Melt together sugar and butter. 2. Add buttermilk/yogurt and heat together until it starts to boil. 3. Take off heat and add baking soda and vanilla. Stir together until it starts to foam. Pancake 1 cup Kodiak cake mix 1 cup cold water 1/3 cup canned pumpkin 1/2 tsp ground cinnamon 1/2 tsp ground ginger Buttermilk Syrup 1/2 cup butter 3/4 cup sugar 1/2 cup buttermilk or plain yogurt 1/4 tsp baking soda 1 tsp vanilla 4. You can keep in the fridge for ~2 weeks. 17

18 BREAKFAST 18

19 SERVINGS: 1 Serving Size: 1 smoothie Toast w/butter calories: 220kcal Smoothie calories: 180kcal Egg calories: 70kcal STRAWBERRY SMOOTHIE AND TOAST BREAKFAST 1/2 banana 1/2 cup strawberries 1 cup of 1% or 2% milk 1 cup spinach or kale Want to add more to this smoothie? Try adding apples, pineapple, coconut, rolled oats, flax seeds, grated citrus peelings, or avocados! 1. Blend together milk, strawberries, and bananas. 2. Add a cup of spinach or kale for some extra nutrition. 3. Make your kids thank you for saving time with this tasty morning drink. 19

20 BREAKFAST EASY PEASY BANANA WRAP At one point in time, it was thought that eating peanuts during pregnancy increased the risk of a peanut allergy in the baby. But that is no longer the case! So if you are craving peanut butter, you will eat up this recipe. 1. Spread peanut butter on tortilla 2. Drizzle with honey 3. Sprinkle with Granola 4. Wrap up banana SERVINGS: 1 Serving Size: 1 wrap Recipe calories: 210kcal 2 eggs, scrambled: 140kcal 1 whole wheat tortilla 2 tbsp peanut butter 1 tsp honey 2 tbsp granola 1 banana 20

21 BREAKFAST BANANA WALNUT PANCAKES "When you are a mother you are never really alone in your thoughts. A mother always thinks twice, once for herself and once for her child. - Sophia Loren SERVINGS: 2 Serving Size: 3 pancakes Recipe with toppings calories: 425kcal 1 cup whole wheat pastry flour 1 tbsp sugar 1/4 tsp salt 1/2 cup mashes bananas 1 cup milk 1 medium egg 1/3 cup chopped walnuts Toppings: 1/2 cup blueberries 1/4 cup vanilla yogurt Dress up your pancake stack with more than just maple syrup. 1. In a medium bowl, mix together dry ingredients. 2. In a separate bowl whisk together the remaining ingredients. 3. Stir in Stir in dry ingredients until just moistened. 4. Cook on a hot griddle over medium heat until golden brown on both sides. Flip pancake when batter starts to bubble. 5. Top with vanilla yogurt and blueberries. 21

22 BREAKFAST SERVINGS: 6 Serving Size: 2 muffins Recipe calories: 455kcal Banana calories: 105kcal 1 1/2 cup whole wheat pastry flour 1 1/12 tsp baking powder 1 tsp baking soda 1/4 tsp salt 1 1/2 tsp cinnamon 1/2 tsp ginger 1/4 tsp nutmeg 1/4 cup butter, softened 3/4 cup honey 1 egg 1 cup canned pumpkin 1 cup chopped walnuts, toasted HARVEST PUMPKIN MUFFINS If you are looking for a nutritious comfort food during the fall/winter season, you will love these muffins. And as a plus, they freeze well and make yummy leftovers! 1. Preheat oven to 350F. 2. Combine dry ingredients in a medium bowl. Set aside. 3. Beat together butter, honey, egg and pumpkin. Gradually add dry ingredients until just blended. Stir in walnuts. 4. Spoon into 12 paper lined muffin cups and bake for minutes. 22

23 GREEN BANANA PANCAKES BREAKFAST SERVINGS: 3 Serving Size: 3 pancakes Wake up in the morning, put on some Jack Johnson, whip up some of these pancakes, and just relax. Recipe calories w/toppings: 500kcal 1 cup milk 2 cups spinach or kale, packed 1 banana 3 eggs 2 1/2 tbsp. ground flax seeds 1 1/3 cup whole wheat pastry flour 1 tbsp sugar 1 tbsp baking powder 2 tsp vanilla 1. Add milk, spinach/kale, banana and eggs to blender and blend until smooth. 2. Stir together fry ingredients in a large bowl. 3. Pour in milk mixture and vanilla and mix until well incorporated. 4. Cook on griddle over medium high until golden brown on both sides. 5. Top with butter, syrup, sliced strawberries, and everything tasty. 23

24

25 Lunch Recipes Lunch can be a tricky meal while pregnant. If you are a sandwich lover, you will be advised to generally stay away from lunch meat. But, never skip lunch just because you don't know what to eat! Your lunchtime meal doesn't have to be a huge meal. In fact, if you suffer from nausea, eating smaller, more frequent meals throughout the day can help. So, what should you eat for lunch while pregnant? Luckily, there are more options than you think. The main thing to avoid is eating empty calories. Lunch is an easy meal to snack away. Instead, throw together a fruit salad and a grilled cheese sandwich. Or make a bowl of soup. Or make yourself a personal baked potato bar. And if you do want a sandwich, try a chicken salad sandwich. Another great lunch option is dinner leftovers. Simply cook extra the night before and heat it up the next day easy peasy. If you have a hard time coming up with healthy, filling lunch options, check out the following recipes! 25

26 LUNCH SERVINGS: 1 Serving Size: 1 quesadilla Recipe calories: 663kcal 2 whole wheat tortillas 1/2 cup black beans 1/2 cup shredded cheddar cheese 1/4 cup canned yellow sweet corn 1/4 up salsa 2 tbsp sour cream BLACK BEAN QUESADILLA This recipe will turn your typical quesadilla from kid food to something a little more filling as well as more nutritious. 1. Top 1 tortilla with black beans, canned corn, cheese and cover with second tortilla. 2. Cook together on stovetop or in the microwave. until cheese is melted. 3. Cut, using a pizza cutter into slices. 4. Top with salsa and sour cream. 26

27 LUNCH SERVINGS: 1 Serving Size: 1 bowl Recipe calories: 530kcal Quinoa bowl: 3/4 cup cooked quinoa 1/2 cup black beans 1 tomato, chopped 2 tbsp chopped cilantro 1/2 avocado, sliced Dressing: 1 tbsp lime juice 1 tsp lime zest 1 tbsp olive oil 1 tbsp white wine vinegar 1/2 clove garlic, minced or pressed QUINOA BLACK BEAN BOWL Did you know that canned beans, especially black beans, are one of the most nutritious foods in the grocery store? This meal is a great way to pack in many of the nutrients you need in your prenatal diet. 1. Stir quinoa, black beans, tomato and cilantro together in bowl. 2. Add dressing ingredients in a separate container and shake until well mixed. 3. Add dressing to bowl and stir. 4. Top with avocado and salt and pepper to taste. 5. Top with avocado and salt and pepper to taste. 27

28 LUNCH SWEET POTATO BLACK BEAN ENCHILADAS Enchiladas can be a lot more than just cheese and tortillas. 1. Preheat oven to 350F. While oven is preheating combine black beans with garlic and lime juice in a separate bowl. Mix in lightly mashed sweet potatoes with the green chile peppers and spices. 2. Pour 1/4 cup of the enchilada sauce into the bottom of a baking dish. 3. Lay the first tortilla in the baking dish, spoon 1/8 of the sweet potato mixture into the middle and top with 1/8 of the black bean mixture. 4. Wrap up tortilla, seam side down. Repeat for the remaining tortillas. SERVINGS: 2-3 Serving Size: 3 Enchiladas Recipe calories: 580kcal 1 can black beans, rinsed and drained 4 cloves garlic, minced 1 tbsp lime juice 2 cups cooked sweet potatoes, lightly mashed 1 cup green chile peppers 1/2 tsp cumin 1/2 tsp curry powder 8 corn tortillas 1 large can green enchilada sauce 3/4 cup shredded Monterey Jack cheese 1/2 cup fresh cilantro 5. Top with the rest of the enchilada sauce. Sprinkle with cheese. 6. Bake for 25 minutes. Top with cilantro. Tip: Remember, let your cheese cool down from liquid lava so you don't end up having to go to the ER for a burnt tongue. We know it will be hard, but YOU CAN DO IT! 28

29 LUNCH WHITE BEAN SANDWICH SERVINGS: 1 Serving Size: 1 sandwich Pregnant women are advised to stay away from deli meat. This recipe is great if you are craving a sandwich! Recipe calories: 390kcal 2 slices whole wheat bread 1/2 cup white beans 1 tsp. olive oil Salt and pepper to taste 1/4 cup red onion, sliced 1/2 cup cucumber, sliced 1/4 avocado, sliced 1. In a small bowl mash together beans, oil, salt and pepper with a fork. 2. Place the mashed greatness on the slice of bread and top with red onion, cucumber, and avocado. 3. Close that sandwich up and try to eat it all before anyone asks if you will share with them. 29

30 LUNCH "There is no way to be a perfect mother and a million ways to be a good one. - Jill Churchhill CRISPY CHICKPEA WRAP You may have tried a crispy chicken wrap but have you ever tried a crispy chickpea wrap? If you haven t, today is your day. SERVINGS: 3 Serving Size: 1 wrap 1. Over medium high heat, heat 1 tsp oil in skillet and add chickpeas cooking for 5 minutes or until slightly browned, stirring occasionally. 2. Remove from heat. Add lemon juice, parsley, and salt and pepper to taste, and toss. 3. Spread hummus on flat bread. 4. Top with chickpea mixture, onion, tomato and yogurt. Recipe calories: 455kcal 1/2 cup chickpeas 1 tsp olive oil 1 tbsp fresh parsley, chopped 1 tbsp lemon juice Salt and pepper to taste 1 whole wheat flat bread or pita 1 tomato 1/4 cup hummus 2 tbsp plain yogurt 30

31 LUNCH SERVINGS: 1 Serving Size: 1 salad Recipe calories: 370kcal 3 oz ground turkey 1/2 cup salsa 1 tbsp sour cream 2 cups leafy greens 1/2 cup black or pinto beans 1/4 avocado 1/4 cup black olives, sliced 1 ounce of tortilla chips TURKEY TACO SALAD Shake up your Taco Tuesday every once and awhile with this turkey taco salad. 1. Add ground turkey, seasoned with salt and pepper, to a skillet and cook over medium heat until no longer pink. 2. Stir in 1/4 cup salsa and cook until heated through. 3 In a separate bowl, mix together sour cream and remaining 1/4 cup salsa and add all remaining ingredients to a bowl. 4. Top with turkey, tortilla chips and serve with salsa/sour cream dressing. 31

32 LUNCH WHITE CHICKEN CHILI SERVINGS: 3 Serving Size: 1.5 cups Don t settle for plain chili. Try something new for the next chili cook off/ Halloween party/tailgating event/family dinner. Recipe Calories: 490kcal 1 whole wheat roll: ~100kcal 1. Saute onion in oil until tender. 1 onion, chopped 1 tsp canola oil 1 (5 oz) can chicken, drained 1 (15oz) can chicken broth 1 (4oz) can diced green chiles 1 clove garlic, minced 1 tsp ground cumin 1/2 tsp oregano 1 can (15oz) cannellini beans, drained and rinsed Toppings(per bowl): 2 tbsp shredded cheese 1/2 avocado 2. In same pan add chicken, broth, green chiles, garlic, cumin, and oregano. 3. Bring to a boil and simmer for 15 minutes. 4. Stir in beans and simmer for 5 more minutes. 5. Garnish with cheese and avocado. 6. Step 6 is the most important step to this entire recipe. With your leftovers (if there are any), show off your cooking talents to your friends and family. 32

33 LUNCH 33

34 LUNCH BBQ CHOP CHICKEN SALAD "You do a lot of growing up when you re pregnant. It s suddenly like, Yikes. Here it is, folks. Playtime is over. - Connie Fioretto SERVINGS: 1 Serving Size: 1 salad Recipe calories: 435kcal 3 oz grilled chicken breast 2 cups romaine or dark lettuce 1/2 cup sliced tomatoes 1/2 cup black beans 1/2 cup corn 1/4 cup cilantro 1 tbsp ranch or creamy dressing 1 tbsp BBQ sauce (optional) Serve it at a party, serve if for dinner, serve it to yourself any way you do, this recipe is fresh and full of nutrition and flavor. *For this recipe there are two simple steps to follow. 1. Chop and combine all ingredients together in a medium bowl. 2. Stuff your face and enjoy with this simple and tasty classic salad. 34

35 THAI CASHEW LUNCH CHICKEN SALAD "You don t need to be extreme to have a healthy baby. You just have to use common sense. - Alice Domar SERVINGS: 1 Serving Size: 1 salad You are usually told that fat is a no-no. But you need healthy fats during your pregnancy! This sauce doesn t just provide an amazing flavor, but it also provides a good dose of healthy fats to help keep you satisfied longer. 1. Chop and combine all salad ingredients in a medium bowl. 2. To make dressing put peanut butter and honey in microwave for second and whisk together. 3. Add oil, vinegar and soy sauce and whisk together. 4. Add to salad. Top with cashews. Recipe calories: 455kcal Salad: 1 cup coleslaw cabbage mix 3 oz shredded rotisserie or canned chicken 1/3 cup cooked quinoa 1 green onion chopped 1/3 cup edamame Toppings: 2 tbsp cashews, chopped Dressing: 1 tsp peanut butter 1 tsp honey 1 tsp olive oil 1 tbsp rice vinegar 1 tsp soy sauce 35

36 LUNCH PECAN QUINOA BOWL SERVINGS: 1 Serving Size: 1 bowl Recipe calories: 440kcal 1/2 cups cooked quinoa 2 tbsp green onions, chopped 1/2 cup celery, chopped 1/4 cup golden raisins 1 tbsp sesame oil 1 tbsp lemon juice 1/2 tbsp. white vinegar 2 tbsp cilantro, chopped 2 tbsp pecans, chopped Pecans are always a nice topping for ice cream and cookies. But have you ever added them to a savory dish? 1. Combine 1 cup of washed quinoa to 1 1/2 cups water and place them both into a pot. Add a very small pinch of sea salt and bring to the boil. Reduce the heat to very low and place on a lid. Simmer quinoa over a low heat for 15 minutes or until all the water has absorbed then turn off the heat. (Store remaining quinoa for another meal) 2. Combine quinoa, green onions, celery and raisins in a medium bowl. 3. In a separate small bowl whisk together sesame oil, lemon juice and vinegar. 4. Pour over quinoa mixture and stir to combine. Top with cilantro and pecans. 36

37 LUNCH PULLED PORK SANDY Guaranteed to be a family favorite. SERVINGS: 8 Serving Size: 1 sandwich 1. Add ingredients to crock pot and cook on low for 4-6 hours. 2. Shred pork and add your favorite BBQ sauce to taste. Don't worry, we have already accounted for your bbq sauce calories. :) Recipe calories: 380kcal 1 cup veggies calories: ~30kcal 1 lb pork tenderloin 1 can beef broth 8 ciabatta or dinner rolls 3. Top on rolls and feast. Tip: Feel free to add pickles and onions but be aware of the additional calories that they will add. 37

38 LUNCH SERVINGS: 1 Serving Size: 1 wrap Recipe calories: 430kcal 1 large whole-wheat tortilla 2 oz grilled chicken 1/2 avocado, sliced 1 cup shredded lettuce 1 tomato, sliced 1 tbsp cream cheese SIMPLE AS ALL CHICKEN WRAP Chicken is a great protein option during pregnancy! It is lean and can be added to almost any recipe. 1. Spread cream cheese on tortilla, fill with chicken, avocado, lettuce, and tomato. 2. Wrap up tortilla and serve. 38

39 LUNCH FRENCH DIP SANDWICH This recipe freezes well so you can make a big batch and store the leftovers in the freezer for another night! SERVINGS: 16 Serving Size: 1 sandwich 1. Place roast in a crock-pot. Combine all ingredients and pour over roast. Cover and cook on low for 6-8 hours. 2. Pour off sauce into a separate bowl and use for dipping. Shred meat. 3. Slice baguette in half. Top with meat and cheese. 4. Place under broiler for 2-3 minutes to melt cheese. Recipe calories: 420kcal French dip: 1 ~2lb Eye of round beef roast 1 can beef consommé broth 1 packet Au Jus mix 1 packet Italian dressing mix 2 cups water 1 small French baguette (per sandwich) 1 slice provolone or pepper jack cheese (per sandwich) 5. Dip in sauce and don't forget to wipe your smile when you are finished. It is guaranteed to run down your face. Tip: Great for freezing and reheating for leftovers. 39

40 LUNCH 40

41 LUNCH SERVINGS: 6 Serving Size: 1 1/4 cups Recipe calories: 265kcal Avocado calories: 110kcal 2 tbsp canola oil 1 onion, chopped 2 stalks celery, chopped 2 carrots, chopped 3 cloves garlic, minced 1-2 jalapenos, finely chopped 6 cups low-sodium chicken broth 1 can diced tomatoes 1 can black beans, rinsed and drained 1 cup frozen corn 1 (4 oz) can diced green chiles 2 tbsp cumin 2 tbsp chili powder 12 oz cooked chicken breast, diced 1 cup cilantro, chopped CHICKEN TORTILLA SOUP Whether you pronounce it tor-tee-uh or tor-till-uh, you won t regret whipping up this recipe. 1. In a large pot heat canola oil, add onion, carrot and celery and cook for 2-3 minutes. 2. Add garlic and jalapenos and cook an additional 2 minutes. 3. Add chicken broth, tomatoes, beans, corn, green chiles, cumin and chili powder and bring to a boil. 4. Lower heat and add chicken. 5. Top with fresh cilantro and dish out to the whole family. 41

42 LUNCH PARMESAN CHICKEN SALAD SANDWICH Lunch, for many people, can be the hardest meal of the day to get enough variety to be satisfying but also remain healthy. This recipe takes a twist on the traditional chicken salad sandwich that is easy enough to make on your lunch break. 1. Stir together mayo, lemon juice, and basil in a small bowl. 2. In a separate bowl mix chicken, parmesan cheese, green onions, and celery. 3. Pour dressing over chicken mixture and toss to coat. 4. Spoon onto toast. SERVINGS: 1 Serving Size: 1 sandwich Recipe calories: 395kcal 2 slices whole wheat, toasted 2.5 oz canned chicken 1 tbsp mayo 1 tsp lemon juice 1 tsp fresh basil, chopped 1 tbsp grated parmesan cheese 1 tbsp celery, finely chopped 1 tbsp green onions, finely chopped. 42

43 LUNCH SERVINGS: 1 Serving Size: 1 pita GREEK CHICKEN SALAD PITAS Recipe calories: 310kcal Melon calories: ~45-55kcal 2 oz shredded rotisserie chicken 1/4 cup plain yogurt 2 tbsp feta cheese 1/4 cup grape tomatoes 1/4 cup sliced cucumbers 1/2 cup baby spinach leaves 1 whole wheat pita Fresh. Nutritious. Tasty. Need we go on? 1. Mix together chicken, yogurt and feta cheese. 2. Stuff pita with chicken mixture. Top with tomatoes, cucumbers and spinach. 3. That's all, that's the end of it. A recipe so short and easy your unborn child can put together. 43

44 LUNCH SERVINGS: 1 Serving Size: 2 1/2 cups Recipe calories: 445kcal 3/4 cup cooked bowtie pasta 2 oz rotisserie chicken 1/4 cup red onion, diced 1/2 cup strawberries, sliced 1/4 cup blueberries 1/2 cup pineapple, cubed 2 tbsp poppy seed dressing 1 cup spinach CHICKEN PASTA SALAD A recipe with one instruction. Everybody has time for that! 1. Mix all ingredients together in a large bowl. 44

45 LUNCH CHICKEN & HUMMUS WRAP SERVINGS: 1 Serving Size: 1 wrap Pick up a rotisserie chicken from your local grocery store and the hardest part of this recipe is over. Recipe calories: 345kcal 1 whole wheat tortilla 2 tbsp hummus 2 oz grilled or rotisserie chicken 1 tomato, chopped 1/2 cup cucumber, sliced 1 tbsp plain yogurt 1. Spread hummus on tortilla. 2. Top with chicken, tomatoes, and cucumber. 3. Top with plain yogurt and roll up tortilla. 45

46

47 Dinner Recipes We wish every meal of the day could be like dinner there are so many options! However, healthy dinners can require a lot of planning and meal prep. Instead of trying to get dinner prepared right before dinnertime, choose a day during the week as your meal prep day. You can easily freeze entire meals, or you can simply gather the needed ingredients for future meals, chop the veggies, mix the spices, etc. and cook the meal later. Dinner is an easily customizable meal. If you are dining alone, you can easily eat your fill of these meals and save the rest for later. If you have a whole family to feed, these meals can easily be doubled. And dinners usually include more than just the main dish add a salad, a side of green beans, or a warm batch of rolls. Whatever suits your pregnancy cravings! We are sure one of these meals will hit the spot. 47

48 DINNER CHICKEN KABOBS SERVINGS: 1 Serving Size: 4 Kabobs This meal is great to make with kids! It is a great way to get them invested in their meal. They love to help skewer all of the different ingredients. Recipe calories: 450kcal 4 oz grilled chicken, cut into 1 inch cubes 1/2 cup bell peppers, cut into 1inch strips 1/2 cup red onions, cut into 1inch strips 1/2 cup pineapple, cut into 1inch cubes 1. Mix marinade ingredients togethe in a large mixing bowl. Add chicken to marinade and place in the refridgerator for 30 minutes 2. Add chicken, peppers. and pineapple to skewers and grill for 8-12 minutes until chicken is done. rotate half way through to get a good complete cook. Marinade: 1/2 cup olive oil 3 tbsp low sodium soy sauce 2 cloves garlic, minced 1 tsp lemon juice 1/4 tsp black pepper 48

49 DINNER ROASTED CHICKEN DAL If you are a fun of rotisserie chicken, this recipe will be right up your alley. SERVINGS: 4 Serving Size: ~1.5 cups 1. Heat oil in a large skillet. Add onion and cook for 3-4 minutes. Add curry powder, stirring with onion for 30 seconds. 2. Stir in lentils, tomatoes, chicken and salt and cook until heated through 3. Remove from heat and stir in yogurt. Recipe calories: 355kcal 1 tsp canola oil 1 onion, minced 2 tsp curry powder 2 cups cooked lentils 1 can (14.5oz) diced tomatoes 1 lb rotisserie chicken 1/4 tsp salt 1/4 cup plain yogurt 49

50 DINNER WORLD'S BEST MEATLOAF (atleast we think so) This isn't just your typical ground meat mixture, this loaf of meat is made with love! :) SERVINGS: 4 Serving Size: 4 ounces 1. Preheat oven to 350F. Mix all ingredients together in a large bowl. Recipe calories: 475kcal 2. Shape half of the mixture and place on a greased foillined baking sheet. Shape the other half into a free-form meatloaf. 3. Bake for about 25 minutes or until cooked through. 4. Reserve meat loaf for a different day dinner. 1lb lean ground beef 1/4 cup Parmesan cheese 1/2 cup Italian breadcrumbs 2 tbsp garlic, minced 2 tsp salt 1 tsp black pepper 1/2 cup milk 1 tsp oregano 2 tsp parsley 50

51 DINNER SPAGHETTI AND MEATBALLS "Becoming a mom allowed me to just relax in a way I never had before. I used to care a lot about what I looked like in public or what people thought of me. I care at least 40 percent less now. When making this recipe, opt for whole-wheat noodles. They provide a lot of needed nutrition that other pastas don t. - Busy Phillips SERVINGS: 5 Serving Size: 3 meatballs Recipe with toppings calories: 425kcal 1lb ground beef 1/4 cup Parmesan cheese 1/2 cup Italian breadcrumbs 2 tbsp garlic, minced 2 tsp salt 1 tsp black pepper 1/2 cup milk 1 tsp oregano 2 tsp parsley Favorite marinara sauce 1. Preheat oven to 350F. Mix all ingredients together in a large bowl. 2. Shape the mixture and place on a greased foil-lined baking sheet. Bake for about 25 minutes or until cooked through. 3. While meatball are cooking, boil noodles in a large pot until they are al dente. 4. Heat up your favorite marinara sauce and pour over top. Sprinkle parmesan cheese over top and enjoy! 5. Save leftovers for another day. 51

52 DINNER BROILED FISH TACOS SERVINGS: 2 Serving Size: 2-3 Tacos If it's available, use fresh tilapia! Recipe calories: 445kcal Fish Taco 8 corn tortillas 8 oz Tilapia Salt Lemon Pepper Lemon Juice Toppings (per person): 1/4 avocado 1 cup cabbage, chopped 2 tbsp sauce Sauce 1/4 cup mayo 1/4 cup plain greek yogurt 1 tsp lime juice Cayenne pepper to taste 1. Cut fish into 1/2 inch strips and broil for ~4 minutes or until cooked through. 2. Season with salt, lemon pepper, and lemon to taste. 3. Heat tortillas on the stove top. Place fish and toppings into tortilla. 4. Stir together ingredients for sauce in a small mixing bowl. Drizzle sauce over the toppings and chow down. Remember to breathe as these puppies will take your breath away. 52

53 DINNER 53

54 DINNER SERVINGS: 2 Serving Size: 1 Chicken Breast Recipe calories: 460kcal (2) 4 oz chicken breasts 3 tbsp raspberry jam 3 tbsp any fruit juice (pineapple or apple preferred) 3 tbsp soy sauce 1 tbsp rice wine vinegar 1/4 tsp curry powder 1 clove garlic minced 1/2 cup fresh raspberries FRESH RASPBERRY CHICKEN Don t settle for a boring chicken recipe. Add a little bit of freshness to it. 1. Place chicken in a baking dish. In a small bowl mix together jam, juice, soy sauce, vinegar, curry, garlic and 1/4 cup mashed raspberries. Pour over chicken and cover dish with tin foil. Marinate in the refrigerator for at least 2 hours. 2. Preheat oven to 350F and bake for 30 minutes. After chicken is transferred, pour juices over rice. 3. Top with the other 1/4 cup fresh raspberries. 54

55 DINNER SHRIMP & PASTA STIR-FRY You don t have to visit a high-end seafood restaurant to enjoy some tasty shrimp. 1. Peel and de-vein shrimp; set aside. Cook pasta; set aside. Whisk together mayo, chicken broth, lemon zest and lemon juice; set aside. 2. Add oil, shrimp and asparagus to a hot skillet over medium heat and cook until tender, about 3 minutes. 3. Add garlic and ginger and sauté for 3-5 minutes. Add mayo mixture and pasta and cook until thoroughly heated. 4. Sprinkle with lemon pepper and serve. SERVINGS: 2 Serving Size: 1 1/2 Cups Recipe calories: 410kcal Pancake ~20 large shrimp 1/4 cup mayo 1/4 cup chicken broth 1 tsp lemon zest 1 tbsp lemon juice 1 tsp canola oil 1 tsp ground ginger 1 clove garlic, minced 1 cup asparagus, cut into 1 inch pieces 1 1/2 cups whole wheat penne pasta, cooked 1/4 tsp lemon pepper 55

56 DINNER SERVINGS: 2 Serving Size: ~2 cups Recipe calories: 370kcal 1 tsp canola oil 8oz chicken breast cut into 1/2 inch strips 1 cup onion, chopped 1/2 cup red bell pepper, chopped 1 cup instant brown rice 2 tbsp lemon juice 1/8 tsp salt 1/8 tsp pepper 1 cup chicken broth 1 can (14oz) artichoke hearts, drained 2 tbsp grated Romano or Parmesan cheese LEMON CHICKEN & RICE WITH ARTICHOKE Did you know that protein needs increase by about 25gm/d during pregnancy? Firing up some chicken is a great way to get what you and your baby need. 1. Add oil, chicken, onion and pepper to a large skillet over medium heat and sauté for 5 minutes. 2. Stir in rice, lemon juice, salt, pepper, and broth and bring to a boil. Cover, reduce heat, and simmer 15 minutes. 3 Stir in artichoke hearts and cook for 1 more minute or until heated. Sprinkle with cheese. 56

57 DINNER SLOW COOKED PORK TACOS SERVINGS: 4 Serving Size: 3 Tacos Recipe with toppings calories: 425kcal 1lb pork tenderloin 1 12oz jar salsa 12 corn tortillas Toppings: 1/4 avocado 1 cup shredded lettuce 2 tbsp shredded cheddar cheese 1/4 cup salsa Who doesn't love taco Tuesday 1. Add pork tenderloin and jar of salsa to a crock-pot and cook on low for 6 hours. 2. Shred pork, add to warmed tortillas and top with avocado, lettuce, cheese and salsa. 3. Yes it was that easy! 57

58 DINNER BBQ CHOP CHICKEN SALAD SERVINGS: 4 Serving Size: 2 slices Recipe calories: 805kcal Pizza 1 Pizza crust (homemade or store bought) 1 lb chicken breast 1 1/2 cup BBQ sauce 3/4 cup mozzarella cheese, grated 3/4 cup gouda cheese, grated 1/2 cup red onion, sliced 1/4 cup fresh cilantro, chopped Pizza Crust 1 package active dry yeast 1 tsp honey 1 cup warm water (~110F) 2 1/2 cups bread flour 2 tbsp olive oil 1 tsp salt Directions: You don t have to order in to quench your pizza craving. Pizza Directions: 1. Marinade chicken in 1 cup of BBQ sauce for 2-4 hours. 2. Preheat oven to 325F. Pour into a small baking dish and bake for 30 minutes. 3. Let chicken cool, then slice into 1/4 inch strips. Sprinkle 1/2 cup of each cheese over pizza crust. Spoon 1/2 cup BBQ sauce over cheese. Top with chicken and onion. Sprinkle with remaining cheeses. 4. Increase oven temperature to 450F and bake pizza for minutes. Sprinkle with fresh cilantro when finished. Cut into 8 slices. Pizza Crust Directions: 1. In a medium bowl dissolve yeast and honey and let stand for 10 minutes. 2. Stir in flour, salt and oil and mix until well incorporated. Let rest for 5 minutes. 3. Turn dough out onto a lightly floured surface and roll into a round. Transfer to a pizza pan lightly dusted with cornmeal. 58

59 DINNER SERVINGS: 5 Serving Size: 3 oz pork tenderloint Pork calories: 135kcal Mashed potatoes calories: ~110kcal 1 tsp dried rosemary 1 tsp dried thyme 1 tsp dried basil 1/4 tsp garlic power 1/4 tsp salt 1 tsp black pepper 1 tbsp grated Parmesan cheese PORK TENDERLOIN DISH Did you know that canned beans, especially black beans, are one of the most nutritious foods in the grocery store? This meal is a great way to pack in many of the nutrients you need in your prenatal diet. 1. Mix together all dry ingredients and rub onto all surfaces of a 1lb pork tenderloin. 2. Cook at 350F for minutes or until internal temperature reaches 145 F. 3. Bring a pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes; drain. Using a potato masher or electric beater, slowly blend milk mixture into potatoes until smooth and creamy. 4. Use your favorite brown gravy mix for dressing. 59

60

61 Introducing Forté Elements advanced prenatal care When you have your first appointment with your OBGYN, he/she will tell you to start a prenatal supplement immediately. It is important to understand that not all prenatal supplements are the same. Many prenatal supplements provide an inadequate supply of the necessary nutrients for pregnant women. You may be tempted by one-a-day pills. But ask yourself: can they really fit everything my baby and I need into one pill? Even if that were possible, that is probably not what most prenatal brands fill their pills with. Many prenatal supplements contain filler ingredients and use cheap forms of nutrients. Nutrients that are of poor quality or are synthetic take your body longer to absorb. You and your baby need those nutrients now! If you have already chosen a prenatal, ask yourself three questions: 1. Does my prenatal only contain quality and non-synthetic ingredients? 2. Does my prenatal contain the proper doses of each ingredient? 3. Is the purpose of my prenatal to support the healthiest pregnancy for me and my baby? Most likely, you won t be able to answer yes to each of those questions. However, you are not out of options. You need a prenatal supplement that lets you comfortably answer Yes. Forté Prenatal+ is that supplement. Forté Prenatal+ contains all the required nutrients for a healthy, happy pregnancy. Each ingredient comes in the proper dose to help protect against complications and risks.

62 Prepare Recover Revitalize A fusion of science and practical medical experience unlike anything that has come before. Forté Elements Toll Free: (855) South 100 West Provo, Utah Forte Elements, LLC. All Rights Reserved.