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Expecting? A Recipe Trio to Satisfy You & Your Bundle

Here are some terrific recipes to help you eat when your expecting in style! They’re from the great book, Feed the Belly: The Pregnant Mom’s Healthy Eating Guide by Frances Largeman-Roth, RD.

Mornin’ Sunshine Parfait

I love parfaits because they are ridiculously easy to make, but they’re pretty enough and girly enough to feel like a special treat. I like making them for weekend guests, or just for myself when I need a little pick-me-up. You’ll need parfait glasses or wine glasses for serving.

Prep: 5 minutes

Makes 4 servings

Baby Bonus: It tastes like you’re having dessert for breakfast, but it has a healthy 13 g of protein to build Baby’s muscles.

Momma Must-Have: Cool, creamy, and delightful. An easy way to entertain for brunch if the in-laws happen to visit.

1½ cups fresh berries, preferably a mix of blueberries,

raspberries, and blackberries

2 cups low-fat Greek yogurt

½ cup Hippie-Chick Granola or your favorite granola

4 teaspoons honey

1. Place about 1 tablespoon of berries in the bottoms of 4 glasses

(enough to cover bottom of glass). Then, spoon about ¼ cup of

the yogurt into each glass. Top with a little of the granola.

2. Repeat layering the fruit and yogurt. Drizzle 1 teaspoon honey

over the yogurt layer, and top each parfait with the remaining

granola. Grab a spoon and dig in!

Calories 202; Fat 4 g (Sat 1 g, Mono 0 g, Poly 0 g); Cholesterol 5 mg; Protein 13 g;

Carbohydrate 29 g; Sugars 20 g; Fiber 3 g; Iron 1 mg; Sodium 46 mg; Calcium 93 mg

Hippie-Chick Granola

This packed-full-of-goodies granola is wickedly tasty, but has all the goodness you’d expect from your local health food co-op. It’s great as a topper for less tasty cereal, and it’s perfect for adding a bit of crunch to yogurt or ice cream. Pack some up for on-the-go treats in snack-size zip-lock bags.

Prep: 8 minutes

Cook: 23 minutes

Makes 6 cups of granola (12 1/3-cup servings)

Momma Must-Have: Skip the high-fructose corn syrup, tropical

oils, and preservatives that you’ll find in many commercial brands

of granola. This one gives you 3 g fiber per serving, plus heart healthy almonds and pumpkin seeds.

½ cup oat bran flakes

2 cups old-fashioned oats

¼ cup slivered almonds

¼ cup roasted pumpkin seeds

¼ cup dried currants or raisins

¼ cup dried cranberries

½ cup dried tart cherries

¼ cup flax seeds

½ cup honey

1/3 cup (5 tablespoons) unsalted butter, melted

1. Preheat oven to 350ºF. Coat a baking sheet or jelly roll pan with

cooking spray; set aside.

2. In a large mixing bowl, combine the bran flakes, oats, almonds,

pumpkin seeds, currants, cranberries, cherries, and flax seeds.

Set aside.

3. In a small bowl, combine the honey and melted butter, and pour over the oat and fruit mixture. Stir with a wooden spoon until combined.

4. Spread mixture onto the prepared pan, and bake for 23 minutes or until golden. Cool on the pan, and break into pieces

with a spatula. Store in an airtight container (I like a glass jar)

for up to a week.

Calories 228; Fat 10 g (Sat 4 g, Mono 1 g, Poly 0 g); Cholesterol 13 mg; Protein 5 g;

Carbohydrate 30 g; Sugars 16 g; Fiber 3 g; Iron 1 mg; Sodium 7 mg; Calcium 22 mg;

Folate 3 mcg; Beta-Carotene 104 mcg; Potassium 21 mg

Love That Bump Lemonade

Many women told me that they couldn’t get enough lemonade during their pregnancies, so I wanted to develop a lemonade recipe that was easy and not overly sugary. First, you’ve got to use fresh lemon juice: the concentrate just doesn’t cut it. Then you’ve got to sweeten it. This one’s made with agave nectar, which I find really delicious. If you prefer sugar, heat the same amount of natural sugar with a cup of water on the stove until you get a syrup. This “simple syrup” then gets mixed with the

lemon juice and water.

Prep: 10 minutes

Makes 8 8-ounce servings

Momma Must-Have: This tart beverage may just help nix your

morning sickness—at least for a while.

8 ounces fresh lemon juice (about 5 lemons)

½ cup agave nectar

64 ounces of cold water (8 cups)

Mint sprigs (optional)

1. After you’ve juiced all the lemons, set them aside. Place the agave in a heatproof container, and microwave it for 30 seconds. It should be nice and liquidy. If not, put it back in for another 10 seconds (don’t do it for a full minute, or else it will get scalding hot).

2. Whisk the warm agave nectar into the lemon juice. At this point, you can use the honey-agave mixture as a concentrate, making aserving at a time and keeping the rest in a covered container in the fridge. Add ¼ cup of the concentrate to either cold water and ice for lemonade—sparkling water is a nice twist—or hot water for a soothing lemony beverage. Or you can add it to a big pitcher (filled up the rest of the way with the cold water), add a mint sprig (optional), and pour yourself a refreshing glass.

Calories 71; Fat 0 g (Sat 0 g, Mono 0 g, Poly 0 g); Cholesterol 0 mg; Protein 0 g;

Carbohydrate 20 g; Sugars 17 g; Fiber 0 g; Iron 0 mg; Sodium 1 mg; Calcium 10 mg;

Folate 7 mcg; Vitamin C 14 mg

What are your favorite pregnancy recipes? Do share!!

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About The Author

Elisa Zied is a nationally recognized registered dietitian nutritionist, author, speaker, and spokesperson. A trusted source of food, nutrition, and health information, Elisa has garnered millions of media impressions, lending her expertise and real-world perspective to dozens of TV shows, web sites, news organizations and magazines. She’s the author of four nutrition books and is currently working on her first novel. You can find her previous Food, Fitness & Fiction posts here and connect with her on Twitter, Instagram, Tumblr and Facebook.

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