Thomas Kelley - The Pregnancy Cookbook: 25 Quick & Easy Recipes packed with the Nutrients needed During Pregnancy

The Pregnancy Cookbook

25 Quick & Easy Recipes packed with the Nutrients needed During Pregnancy

Thomas Kelley

Introduction

It is important that every expecting mother understands that everything that goes into her body can affect the baby that is currently developing inside her. Unfortunately energy and time are often a commodity that mothers-to-be just dont have and it is these two very commodities that are often needed when trying to eat right. This, my friend, is where the book 25 Quick & Easy Recipes packed with the Nutrients needed During Pregnancy comes in as it is packed with amazing recipes that are quick and easy to make while still providing all the required nutrients for your baby to remain safe and healthy.

Here are 25 quick, easy and healthy recipes that all expecting mothers can enjoy with their whole family regardless of the mood they may be in. The recipes are divided into 4 categories; breakfast, lunch, dinner and snacks so you will have the perfect meal regardless of the time of day. All the recipes in this book will contain essential nutrients for you and baby. These include

• Protein: Expecting mothers need a minimum of 80g of protein daily to help the formation of your developing baby.

• Complex Carbohydrates: These are the foods that will provide the required fiber and other vitamins and nutrients keep your digestive system running smoothly as well as aid in the bone development and to prevent birth defects and anemia in your growing fetus. This food group will also help in getting you energy and ease morning sickness.

• Healthy Fats: These foods help in the brain and eye development of your baby and reduces the event of inflammation for the mother. They can also aid in the prevention of depression (whether prenatal or post-partum) and early labor. These are also the foods that will increase the production of breast milk.

All of these nutrients combined with your necessary supplements and vitamins will ensure a healthy and safe delivery of your little bundle of joy. So without further ado lets dive in, shall we?

TABLE OF CONTENTS

BREAKFAST

Breakfast is the most important meal of the day as it sets in the energy levels for the whole day. For pregnant ladies this is even more essential as you will want to start the day right and to keep your morning sickness under control.

Spinach Smoothie

Break should be fun, easy and delicious! So, here is a quick and easy recipe that contains all the required nutrients in one cup. This is perfect if you are often riddled with annoying morning sickness.

Yields: 1 Glass

Time Needed: 7 minutes

INGREDIENTS:

• Greek Yogurt (Non-fat, cup)

• Spinach (1 handful, cut up into pieces)

• Frozen Fruit (any fruit of your choice, 1 cup, chopped)

• Flaxseed (2 tbsp.)

• Water (just a little, about 4ozs.)

DIRECTIONS:

1. Simply pour all the ingredients into a blender, pour it in a cup and enjoy.

PB&J Oatmeal

Quick, easy and nutritious!

Yields: 1 serving

Time Needed: 10 minutes

INGREDIENTS:

• Old Fashion Oats (1/2 cup, rolled)

• Blueberries (1/2 cup, frozen)

• Peanut Butter (1 tbsp.)

DIRECTIONS:

1. Using the directions on the box, make about cup of oatmeal.

2. Mix in the peanut butter and blueberries.

3. Serve and enjoy.

Egg Muffins

Thats right! You can have delicious egg muffins for a protein blast in the morning.

Yields: 6 Muffins

Time Needed: 30 minutes

INGREDIENTS:

• Eggs (6, large)

• Lean Meat (any on your choice, 6 slices)

• Veggies (any of your choice, chopped)

DIRECTIONS:

1. Set your oven to preheat at 350 degrees.

2. Whisk your 6 eggs in a large bowl.

3. Prepare a non-stick muffin pan and add your lean meat to each cup.

4. Pour in your chopped veggies evenly in the 6 molds and top off by pouring in your whisked egg evenly in all 6 molds.

5. Bake until browned (should be about 20 minutes)

6. Cool, serve and enjoy.

Sweet Potato Hash

Easy and filling meal packed with the essential nutrients needed for pregnancy.

Serves: 2

Total Time Needed: 20 minutes

INGREDIENTS:

• Eggs (2 large, scrambled)

• Lean Meat (of your choice)

• Vegetables (Chopped)

• Sweet Potatoes (chopped)

DIRECTIONS:

1. Prepare a large greased skillet over medium heat.

2. Proceed to scrambling eggs, add in the vegetables, sausage and lean meat

3. Finally add your sweet potato.

4. Serve and Enjoy!

Southwestern Scramble

Who says eggs has to be boring? Get a vibrant, healthy and colorful meal in minutes.

Image Credit: Flickr user Mallydally,

Serves: 2

Time Needed: 15 minutes

INGREDIENTS:

• Eggs (2, large)

• Chiles (2 small, hatch, chopped)

• Green Onion (1, chopped)

• Chicken (1 breast, shredded)

• Avocado (1/2, chopped)

• Butter (1 tsp)

DIRECTIONS:

1. Whip eggs in a small container while your skillet heats on the fire.

2. Add butter to the hot pan and spread so that the entire pan is greased.

3. Pour in your whipped eggs, chicken, chopped onion, avocado pieces and chiles and mix well until eggs are evenly scrambled.

4. Serve and Enjoy!

Cookie Dough Cereal

Cereal just isnt the same without some cookie dough and chocolate chips.

Image Credit: Flickr user StarsApart,

Serves: 1

Total Time Needed: 10 minutes

INGREDIENTS:

• Rolled Oats (old fashioned, cup)

• Peanut Butter (2 tbsp.)

• Honey (1 tsp.)

• Chocolate Chips (unsweetened)

• Milk ( cup)

DIRECTIONS:

1. In a small bowl mix all the ingredients, except your milk and chocolate chips, together until crumbly.

2. Add your milk and chocolate chips.

3. Serve and Enjoy.

Lunch

Mid day meals to keep you energized until dinner. All quick, easy and delicious.

Whole Wheat Pita Sandwich

An easy sandwich that you can make that is nutritious for you while pregnancy.