your guide to a healthy pregnancy in the glow NOURISHING RECIPES by Carley Mendes, Oh Baby Nutrition

your guide to a healthy pregnancy in the glow NOURISHING RECIPES by Carley Mendes, Oh Baby Nutrition

part one: nourishing recipes for pregnancy Chlorella Morning Tonic, 5 Berry Belly Smoothie, 7 Mint Choco Smoothie, 9 Wild Salmon Salad, 11 Cilantro Pesto Quinoa, 13 Colorful Kale Salad, 15 Mixed Berry Chia Pudding, 17 Nourishing Bone Broth, 19 Kale Chips, 21 Date & Nut Bliss Balls, 23 v @ copyright Oh Baby Nutrition

part two: comfort food cravings Strawberry Coconut Ice Cream for ice cream cravings, 26 Fudgy Coconut Flour Cupcakes for cake cravings, 28 Chocolate Covered Bananas for chocolate cravings, 31 Chewy Oatmeal Cookies for cookie cravings, 33 Crispy Chickpeas for salty cravings, 35 Sweet Potato & Yam Fries for fried food cravings, 37 Root Vegetable Chips for chip cravings, 39 Kombucha Gummies for candy cravings, 41 Kombucha Mocktail For Mama for cocktail cravings, 43 Watermelon Mama Margarita for slushy cravings, 45 v

PART ONE: nourishing recipes for pregnancy

chlorella morning tonic

chlorella morning tonic Chlorella is a type of blue-green algae that is known for being a blood tonic. It can help prevent anemia, edema and preeclampsia during pregnancy. Apple cider vinegar can help control elevated blood sugar levels, alleviate heartburn & reduce indigestion. This cleansing & healing drink looks intense, but the flavor is quite mild. Add: 1/2 tsp liquid chlorophyll 1 tsp apple cider A glass of room temperature water *This tonic can also be taken in less water as a shot a nourishing recipe in the glow page 6

berry belly smoothie

berry belly smoothie This smoothie is quite the pregnancy powerhouse. It contains so much goodness for that growing belly folate from greens, vitamins & antioxidants from berries, calcium from almond milk, ginger and collagen for improved digestion, and just the right amount of healthy fats and protein. 3/4 cup spinach 3/4 cup frozen mixed berries 1/4 of whole avocado, no skin 1/4 cup coconut milk 2 tbsp grass-fed collagen hydrolysate from Great Lakes (optional protein, but highly recommended for pregnancy! Helps keep joints strong, stretching skin supple and digestion healthy) 1 cup almond milk 1 tbsp hemp seeds 1 tsp chopped ginger 2-3 ice cubes (depending on size) Mix all of the ingredients in a high powered blender and enjoy! a nourishing recipe in the glow page 8

mint choco smoothie nourishing recipe in the glow page 17

mint choco smoothie 2-3 kale stalks frozen kale 1 small ripe banana 1/3 avocado 2 tbsp coconut cream 1 tsp fresh mint chopped 2 tbsp cacao nibs 1 & 1/4 c almond milk 3 ice cubes 1/4 tsp mint extract 2 tbsp grass-fed collagen hydrolysate from Great Lakes (optional protein, but highly recommended for pregnancy! Helps keep joints strong, stretching skin supple and digestion healthy) Mix all of the ingredients in a high powered blender and enjoy! a nourishing recipe in the glow page 10

wild salmon salad

wild salmon salad For your skin 3/4 cup wild salmon (conveniently the same amount in a can of salmon!) 1/2 cup cherry or grape tomatoes, chopped 1/2 cup cucumber, chopped 1/3 cup yellow pepper, chopped 1/3 cup orange pepper, chopped 1/8 cup cilantro, chopped 1 green onion, chopped Dressing 1 ½ tbsp olive oil 1 ½ tbsp balsamic vinegar 1/2 tbsp tamari 1 tsp dried oregano cracked pepper to taste Place all of the chopped vegetables in a bowl and top with salmon and cilantro. Mix the ingredients for the dressing together, then pour on the salad and toss. a nourishing recipe in the glow page 12

hemp heart pesto quinoa

hemp heart pesto quinoa This is a fantastic dish for the first trimester when it s common to find leafy green vegetables less appealing while craving starchier foods. Quinoa is a pseudo-grain that contains higher protein than other grains, which helps to keep blood sugar stable. The pesto in this dish is a great way to still include greens that are full of the ultra important first trimester nutrient: folate. 2 ½ cups cooked quinoa (any color or mixed) 3/4 cup pesto (recipe below) 1/4 cup chopped cilantro (loosely packed) 3 tbsp raw pumpkin seeds salt & pepper to taste Mix all ingredients together in a bowl. This makes quite a few servings, but keeps well in the fridge. Hemp Heart Pesto 2 cups arugula 1 cup basil 1/2 cup hemp hearts 1/2 cup olive oil 3 tbsp apple cider vinegar 2 cloves garlic 1 tsp sea salt ½ tsp black pepper Pulse all of the ingredients in a food processor or blender until desired consistency is reached. a nourishing recipe in the glow page 14

colorful kale slaw

colorful kale salad Pregnant mamas need a lot of calcium to build those baby bones. We typically think of dairy, but gram-for-gram, kale has more calcium than milk. This dark leafy green is also packed with folate. Salad: 1 bunch chopped kale 3 cups grated carrot 3 cups thinly sliced red cabbage 1/2 cup pumpkin seeds 1/2 cup sunflower seeds Dressing: 1/2 cup olive or hemp oil 1/3 cup balsamic vinegar 1/4 cup wheat-free tamari 1 ½ tsp dried oregano Wash and chop the kale, removing the corse center stems. Grate carrots and thinly slice red cabbage, then combine both in a large bowl with the kale. Mix the oil, balsamic vinegar, tamari, and oregano. Toss with the vegetables until evenly coated. Refrigerate the salad for a few hours, then toss again before serving. *This makes a generous serving size, but can be kept in the fridge for several days. Otherwise you can half the recipe to make a smaller salad. a nourishing recipe in the glow page 16

mixed berry chia pudding

mixed berry chia pudding Chia seeds are a very rich source of calcium. In the 3rd trimester of pregnancy there is a huge demand for calcium as baby's bones develop. If there isn't enough calcium in mama's diet, it gets pulled right out of her own bones and goes to baby! Calcium is also important postpregnancy to replenish stores and make calcium rich breast milk. 1/4 cup chia 3/4 cup almond milk 1/3 cup mixed berries 1 ½ tbsp shredded coconut 1 tbsp maple syrup Pulse berries in the blender quickly to purée. In a bowl combine puréed berries with chia seeds, almond milk, coconut, and maple syrup. Stir thoroughly until all of the clumps dissolve. Cover and let sit for 20 minutes, or overnight. Optional toppings: additional berries, coconut & bee pollen. a nourishing recipe in the glow page 18

nourishing bone broth

nourishing bone broth For benefits see Nourishing Bone Broth in What To Eat 2 pounds (or more) of bones from a healthy source 2 carrots 2 stalks of celery 1 onion ¼ cup apple cider vinegar 1-2 tbsp or more of sea salt 1 tsp peppercorns Optional: any other vegetables and/or herbs/seasonings you like You ll need: Slow cooker or large stock pot Fine strainer If using raw bones: to improve final taste, preheat oven to 350 F and roast bones for 30 minutes. Place bones in slow cooker or a large stock pot. Cover the bones with cool water and add apple cider vinegar. Let sit for 20-30 minutes. (The acid helps leach the minerals from the bones.) Rough chop vegetables and add to the pot with any salt, pepper, spices, or herbs you are using. Bring the broth to a boil, then reduce to a simmer. Watch the broth for the first 2 hours for a film that floats to the surface. Remove this with a large spoon. Recommended simmering times (don t be afraid to cook for longer): -Beef/Bison/Lamb/Pork broth: 48 hours -Poultry broth: 24 hours Remove from heat and use a fine metal strainer to remove all the bits of bone and vegetable. Broth can be kept in the fridge for up to 5 days, or freeze for later use. Drink a cup of broth a day for nourishment or use when sautéing vegetables, making soups, stews, gravies, and sauces. a nourishing recipe in the glow page 20

kale chips nourishing recipe in the glow page 21

kale chips Rich in natural folate. For benefits see Kale Chips in What To Eat 1 bunch of curly leaf kale 1 cup soaked cashews 1 small red bell pepper 1/3 cup nutritional yeast 4 tbsp olive oil & more to coat hands 3 tbsp fresh lemon juice or apple cider vinegar 1/2 tsp salt a few tbsp. of water, if needed Soak cashews in a bowl with water, for a minimum of an hour or overnight. Wash and dry the kale and remove the thick stems. Break kale into bite-sized pieces and place it in a large mixing bowl. Coat hands with olive oil and massage kale to soften the texture and distribute the oil. Drain water from the cashews and put them in a blender with all other ingredients, except kale, then blend until smooth. A couple tablespoons of water can be added for consistency if needed. Pour the sauce over the kale and mix well. Bake in the oven on the lowest setting for 20-30 minutes, flipping halfway. Or dehydrate at 115 degrees until thoroughly dry. a nourishing recipe in the glow page 22

date & nut bliss balls nourishing recipe in the glow page 24

date & nut bliss balls For benefits see Dates in What To Eat 1 cup dates 1 cup pecans 1/3 cup unsweetened coconut flakes 1 tbsp cacao powder 1 tbsp water 1 tsp coconut oil ¼ tsp cinnamon pinch of salt pinch of cayenne powder Soak the dates and pecans in water for 1 hour. Then drain and add to a blender with the rest of the ingredients. Blend until well combined and a dough is formed. Another additional tablespoon or two of water can be added if the mixture is too dry. Roll tablespoon sized amounts of dough into balls with your hands. Put them on a large plate or baking pan and refrigerate for 30 minutes. a nourishing recipe in the glow page 24

PART TWO: comfort food cravings

strawberry coconut ice cream

strawberry ice cream 1 ½ cups frozen strawberries 1/2 cup canned coconut milk 1 tbsp unsweetened coconut flakes optional: a bit of honey or a few drops of stevia extract if desired Place all of the ingredients into a blender or food processor. Blend until desired consistency is reached. Enjoy the sweetness of the fruit on its own, or add sweeter of choice as desired. *I add about 1/8 tsp of liquid stevia. This ice cream is best served and eaten immediately. Refreezing will cause it to lose its creamy consistency. comfort food cravings in the glow page 27

fudgy coconut flour cupcakes

fudgy coconut flour cupcakes These are absolutely delicious and you can t taste the yams, I promise! 2 cups yam puree (baked, not canned) ¾ cup raw cacao ¼ cup coconut flour ½ cup coconut oil ½ cup maple syrup 2 eggs, at room temperature 2 tsp baking powder 1 tsp baking soda ½ tsp vanilla powder ½ tsp unrefined salt In a large mixing bowl combine sweet potato puree, coconut oil (soften over light heat if it is too firm to mix), maple syrup, and eggs. In a separate bowl combine raw cacao, coconut flour, baking powder, baking soda, vanilla powder, and salt. Sift dry ingredients into wet ingredients while mixing continuously and thoroughly. Line a muffin tin with paper cups and fill ¾ full with batter. Bake at 350 F for approximately 20-22 minutes or until tested with a toothpick that comes out completely clean. comfort food cravings in the glow page 29

chocolate frosting ½ cup coconut oil 3 tbsp raw cacao powder 2 tbsp honey Stir thoroughly until the coconut oil is completely blended. To achieve the proper consistency of frosting, the coconut oil must be at the right temperature. If it is too firm, heat a metal spoon under hot water before mixing. If it is too soft, refrigerate for about 10 minutes to solidify and then reblend. If the weather is warm, keep the cupcakes refrigerated before serving as the frosting can melt. comfort food cravings in the glow page 30

chocolate bananas

chocolate covered bananas Chose ripe bananas that are starting to brown. Peel the bananas, cut them in half and insert a popsicle stick into the cut edge of each. Freeze on a flat baking sheet lined with wax or parchment paper, ensuring that the bananas do not touch each other. Freeze for a minimum of 3 hours, or longer. Keep the bananas in the freezer until the chocolate mixture is prepared and the bananas are ready to be dipped. Thoroughly combine 1/3 cup coconut oil, slowly melted over low heat. Add 2 tbsp of raw cacao and 1 ½ tbsp of maple syrup. Transfer the chocolate mixture into a tall narrow glass. Holding the popsicle stick, dip each banana into the chocolate until evenly coated. Allow the excess chocolate to drip back into glass, then immediately hold the banana over a plate and sprinkle with toppings until all sides are coated. This step is best done quickly before the chocolate sets. Place the banana back onto the baking sheet covered with wax or parchment paper and return to set in the freezer. Try toppings, such as: Cacao nibs Bee Pollen Goji berries Shredded coconut Nuts: crushed almonds, pecans or pistachio nuts comfort food cravings in the glow page 32

chewy oatmeal raison cookies

chewy oatmeal raison cookies 1 ½ cups oats ½ cup cashew butter (or tahini for a nut-free version) 1/3 cup maple syrup 1/3 cup raisins 1/2 tbsp cinnamon powder ¼ tsp vanilla powder 1/4 tsp unrefined salt In a large mixing bowl combine oats, raisins, cinnamon, vanilla powder and salt. In a separate bowl combine cashew butter and maple syrup. Add the wet ingredients to the dry ingredients and mix thoroughly. Divide the batter into 10-12 cookies on a greased baking sheet. Bake at 350 F for approximately 10 minutes. Let the cookies cool before transferring. They will continue to set as they cool. comfort food cravings in the glow page 34

crispy chickpeas

crispy chickpeas Rinse and thoroughly dry 2 cups of cooked chickpeas (soaked first for optimal digestion: see guide in What To Eat ). Coat the chickpeas with 2 ½ tbsp of olive oil and sprinkle with 1 tsp of salt. Bake at 400 F for approximately 20-30 minutes, stirring a few times as they cook. Once cooked, toss with a few tsp of spices if desired. Try any combination of spices, such as: Onion powder Garlic powder Curry powder Chili powder Paprika Cumin Black pepper Fresh herbs Garam masala If adding an additional liquid flavor such as balsamic vinegar or fresh squeezed lemon, combine these with the olive oil and add before cooking. comfort food cravings in the glow page 36

sweet potato & yam fries

sweet potato & yam fries 2 medium size yams, sweet potato, or a mix of each ½ cup olive oil 1 tsp salt Scrub yams and cut lengthwise into fries. I don t peel them, but you can if preferred. Place in a large bowl and coat with olive oil and salt. Lay them on a baking sheet and drizzle with any remaining oil in the bowl. Bake at 375 C for approximately 40 minutes, checking and flipping the fries often. comfort food cravings in the glow page 38

root vegetable chips

root vegetable chips Peel vegetables and thinly slice with a mandolin, then coat evenly with olive oil on both sides. Arrange the vegetables on a baking sheet and sprinkle with salt. Bake at 400 F for approximately 30 minutes, until they are dry and crispy - but keep an eye on them so that they don t burn. Try any combination of root vegetables, such as: - Yucca - Parsnip - Russet potato - Sweet potatoe - Yam - Golden beet - Red beet - Turnip - Rutabaga comfort food cravings in the glow page 40

kombucha gummies

kombucha gummies 3/4 cups kombucha (any suitable flavor) 1/3 cup unsweetened 100% cranberry juice *see note 3 tbsp grass-fed gelatin *see note 2 tbsp honey or ¾ tsp liquid stevia* Warm the cranberry juice in a saucepan on low heat until just before it boils. Slowly whisk in the gelatin, approximately 1/2 tbsp at a time. (I prefer a bamboo matcha whisk for this). After all the gelatin has been whisked in and no clumps remain, remove it from the heat and add the honey. Then stir in the kombucha and whisk together very gently. Let the saucepan sit on counter for a couple of minutes so that some of bubbles that were produced by whisking can settle. Use a spoon to scoop off any remaining bubbles. Pour the mixture into a well-greased silicon candy mold, or baking dish, then transfer to the fridge to set for approximately 2 hours. Once firm, slowly and gently pop the gummies out of the molds, or cut into squares if using a baking dish. To store, refrigerate in an airtight container. * Juice: I like the combination of cranberry and stevia because they are low glycemic and won t raise blood sugar as drastically. If you prefer, you can use a less tart juice and reduce the sweeter used. * Gelatin: The chewy constancy of these gummies is best suited to a small jujube sized mold. If your mold is larger (such as ice cube size), you can reduce the gelatin to 2.5 tbsp so they are less firm. comfort food cravings in the glow page 42

kombucha mocktail for mama

kombucha mocktail for mama This refreshing beverage is probiotic rich, energizing, and aids digestion. The frozen strawberry ice cubes flavor the mocktail as they start to melt. 3/4 cup ginger kombucha 3/4 sparkling water 4-6 frozen strawberries Combine kombucha and sparkling water in a glass, then top with frozen strawberries. comfort food cravings in the glow page 44

watermelon mama margarita

watermelon mama margarita This frozen fruit slushy is a refreshing drink anytime, but it would also be fantastic to consume during labor. Your appetite naturally decreases as labor progresses, but if you re able to, small amounts of easily digestible foods can help you maintain your strength. Watermelon remains soft when frozen and its natural sugars provide quick energy. It's refreshing, hydrating and it can help reduce excess swelling after birth. 1 ½ cups watermelon, chopped & frozen 3 strawberries (or 2 large ones) 1/2 cup coconut water (or more if needed to blend) 1/4 of a lime, juiced Chop the watermelon & strawberries, then freeze them flat over a single layer so that they doesn t clump. Once frozen, place all of the ingredients into a blender and blend until desired consistency is reached. If needed, use more coconut water to assist blending. comfort food cravings in the glow page 46

Carley Mendes, Holistic Nutritionist ohbabynutrition.com @ copyright Oh Baby Nutrition