Forté Recipes: Strawberry Smoothie & English Muffin

I love having smoothies for breakfast! They are a great way to get several servings of fruits and vegetables to start the day, plus they are quick and easy to make. I usually always include a banana because I love the creamy texture it adds. Then I add frozen berries, whether it’s blueberries, strawberries, or raspberries. I also always include several handfuls of leafy greens like spinach or kale. For the liquid I use milk, again for the creaminess it adds as well as the nutrition. From there I can either keep it simple as is, or there are a variety of additions if I want something else. Some of my favorite additions include apples, pineapple, coconut, rolled oats, flax seeds, grated citrus peelings, and avocados.

Strawberry Smoothie:

½ banana

½ cup blueberries

1 cup kale or spinach

1 cup milk

Sides:

1 English muffin

2 eggs, cooked any way

Directions: Blend together milk, strawberries, bananas, and kale/spinach.

Bananas

Bananas are best known for their high potassium content. Potassium is needed to help maintain a healthy blood pressure as well as prevent muscle cramps—both of which are important during pregnancy. Bananas are also great sources of vitamin C, vitamin B-6, and fiber.

Berries

Berries are considered to be one of the most nutritious foods in the grocery store. I recommend eating a 1/2 cup each day if you can. They are rich in fiber, vitamin C, and anthocyanins. Several studies have shown they might help slow brain aging, prevent heart disease, and fight cancer. Frozen berries are almost as nutritious as fresh berries so they count too!

Leafy Greens

Leafy greens are a great source of folate (folic acid is the synthetic form of folate).  Having enough folate before and during pregnancy is essential to prevent several birth defects including neural tube defects and other midline defects. There is more focus on this nutrient than any other during pregnancy and for good reason. Leafy greens are also high in calcium, iron, and fiber, and all of these become more important during pregnancy.

Dairy

It is recommended that pregnant women have 3 cups or servings of dairy products a day, and I fully support this. Milk is an excellent source of protein, calcium, and vitamin D. Although you can get these nutrients from other sources, milk is an inexpensive and easy way to get it in.  Calcium from milk is more easily absorbed than from most other sources. There have been several studies that show when calcium intake is adequate (at least 1000mg), there is a significant reduction in the rates of preeclampsia and preterm labor.  So make sure to include dairy products as part of your daily diet.

Eggs

Eggs are one of my favorite foods to recommend. They are an inexpensive form of a high-quality protein and are packed with nutrients that are critical for pregnant women and growing children. The 2 most important nutrients I like to highlight are DHA and choline. Both of these nutrients are often low in the typical American diet and they are so important for proper brain and nervous system development. If you can, I recommend buying the DHA-enriched eggs to increase the DHA content even further.

-Heidi

 
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