Superfood Recipes Made Easy

By Kellie Doligale

Grocery shopping can be much easier for a mama-to-be when you have a manageable list of pregnancy “superfoods”-ingredients recommended by health organizations that are both safe during pregnancy and rich in vitamins and minerals.

Coupled with a little ingenuity, the following foods are packed with nutrients and have plenty of versatility:

Eggs

An idyllic protein containing all of the necessary amino acids, eggs pack disease-fighting nutrients like lutein.

Do not consume raw or partially-raw eggs during pregnancy; always fully cook both the white and yolk.

Suggestions:

• Hard-boiled as a snack, on salads or in sandwiches
• In homemade waffles, crepes or French toast
• Cooked in omelets or frittatas with other healthy ingredients such as chopped vegetables and pregnancy-safe cheeses rich in calcium

Berries

Blackberries, strawberries, raspberries, blueberries and cranberries are rich in antioxidants, vitamin C, folate, fiber, and potassium.

Always rinse your berries thoroughly.

Suggestions:

• As a snack on their own or drizzled with a little sugar or lemon juice
• On top of whole-grain cereal, oatmeal or pancakes
• Use frozen berries for smoothies
• Layered with yogurt and granola or cereal for a parfait treat

Beef

An 85% lean portion of beef provides about 22 grams of protein along with vitamins B6 and B12, iron, zinc and niacin. Always cook your meat to well-done during pregnancy.

For vegetarians wanting to get the same high protein levels, beans are an optimal alternative.

Suggestions:

• Use lean ground beef to make burgers or meatballs
• Add ground beef to pasta, chili or tacos
• Eat lean steak by itself, cut up with rice and beans, or on a sandwich

Leafy Greens

Greens are an excellent source of folic acid, a nutrient that supports the development of a healthy neural tube, which occurs before many women even realize they’re pregnant.

They also contain vitamins A, C and K. Try kale, spinach, Swiss chard, collard greens and turnip greens.

Always wash your greens thoroughly.

Suggestions:

• Get creative with salads depending on what kind of flavor you want
• Puree dark greens, especially kale, into a smoothie for bonus nutrients
• Pair arugula with salmon, or on top of pizza after it comes out of the oven
• Try a variation on a pesto sauce. You can use nearly any leafy green
• Toss spinach leaves into pasta dishes

Yogurt

This refrigerator staple packs plenty of calcium vital for both your and baby’s bones.

Available in a number of flavors and textures, yogurt also contains protein, B vitamins and zinc.

Probiotics in yogurt also help with digestion. Make sure any variation you purchase is pasteurized.

Suggestions:

• Use it as a substitute in baked goods such as breads and muffins for moisture
• Use plain yogurt to top sweet potatoes (another pregnancy superfood), blend into smoothies or add creaminess to curries, baked chicken or potato salad
• Substitute plain yogurt for mayonnaise to create delicious aioli sauces for dipping