Last article you read about three foods: eggs, beans, sweet potatoes, which you need to keep your pregnancy healthy. Now we will recommend three other foods, which are as important as those mentioned: walnuts, dark green, leafy vegetables, lean meats.
Regarding health benefits of walnuts during pregnancy, “they are one of the richest sources of plant-based omega-3s,” says dietitian Kate Geagan, author of Go Green, Stay Lean. While plant-based omega-3s don’t provide much of the DHA that will benefit your baby, they’re still good for both of you. Walnuts are also a good source of protein and fiber. You can eat them raw or cooked. Imaginatively, let’s visit Middle East to pick a very special recipe, for breakfast called:
- 2 cups chickpeas, drained and rinsed, or soaked if using dried
- 1 cup walnuts
- 2 tablespoons walnut oil
- 1/3 teaspoon orange zest
- ¼ cup orange juice
- ¾ teaspoon salt
- Pinch of black pepper
Heat oven to 350 degrees. Toast walnuts until golden, about 5-7 minutes. Allow to cool. In a blender or food processor, blend chickpeas. Add walnuts and continue to blend. Add walnut oil, garlic, orange zest, orange juice, and salt until the ingredients form a creamy, paste-like consistency.
Dark green, leafy vegetables
Spinach, kale, Swiss chard, and other green leafy vegetables are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as the all-important folate. They’ve also been found to promote eye health. If you try once during your pregnancy the below healthy and delicious dish, you will want to taste it again and again.
Vegetarian Lasagna with Broccoli, Kale, and Zucchini
1 package of lasagna noddles
1 16-oz container small curd cottage cheese, or ricotta cheese
1 8-oz package mozzarella
1/4 cup Parmesan cheese
1 bunch broccoli, chopped into small pieces
1 bunch kale, chopped into small pieces
1 small zucchini, thinly sliced
1 onion, diced
2 24-oz jars pasta sauce
1 tsp salt
1 tsp dried oregano
1 tsp dried parsley
1 tsp dried basil
Skip boiling the noodles as they’ll soak up the sauce and soften when baking in the oven.
Then thinly slice the zucchini. Set aside. Chop the broccoli and kale. Dice the onion. In a pan, drizzle a bit of olive oil and saute the onion until softened. Add the broccoli and kale and stir until slightly softened. Add about 1/4 cup water into the jars and swish it around to get the last of the sauce. In another bowl, mix together the 16-oz container of small curd cottage cheese, 1 8-oz package mozzarella, 1 egg, and 1/4 cup Parmesan cheese. Now you’re ready to start assembling. Noodles, cheese, zucchini, sauce. Start off by layering a bit of sauce at the bottom so the noodles won’t stick to the pan.
Meat is an excellent source of high-quality protein. When buying red meat in particular, look for cuts that are around 95 to 98 percent fat free. Beef and pork stand out among meats because they contain choline in addition to protein. Don’t eat hotdogs, though, unless they’re heated until steaming hot. There’s a small risk of passing bacteria and parasites, such as listeria, toxoplasma, or salmonella, from the meat to your baby.
It’s time to prepare lunch, so enjoy yourself and your baby necessities with Lamb chops with rosemary
- 12 lamb chops
- 6 TBS fresh lemon juice
- 3 TBS chopped fresh rosemary ,
- 3 medium cloves garlic, pressed
- 1/4 tsp salt
- 1/4 tsp black pepper
Press garlic and let sit for at least 5 minutes to bring out its true health benefits. Mix together lemon juice, rosemary, pressed garlic, salt, and pepper. Rub lamb chops with mixture. Set aside on plate.
Preheat broiler on high heat, and place a stainless steel or cast iron skillet large enough to hold the lamb chops under the heat for about 10 minutes to get very hot. Be sure that the handle is also metal. Once pan is hot, place lamb chops in pan, and return to broiler for about 4-5 minutes, depending on thickness of lamb. Lamb is cooked quickly as it is cooking on both sides at the same time.