Smoothies are a great way to get the nutrition expecting mothers need. They are easy to make, (you just need a blender) and help provide some variety in your routine. The options are limitless.
Play around with different consistencies (yogurt and bananas make them thicker and a frozen element like frozen fruits give them a classic thickness).
Try some nuts (either as a smooth drink with almonds and milk, or for a crunchy bite to a thicker blend). Sweeten with honey or a date – (or not at all). Try coconut milk. Play around with yogurts (flavours and consider Greek for extra protein).
And very importantly – don’t be put off by blending veggies (with the right fruits – you won’t even know they’re there when mixed with fruits – I promise!)
Eating fresh fruit is always best – but smoothies can provide an amazing blend of nutrients, convenience and great alternatives (especially to sugary breakfasts of toast, cereal, waffles or pancakes).Choose the right ingredients to help ease a queasy stomach. Bulk them up to get your daily dose of folate, calcium, carbs, iron, potassium and a slew of vitamins and nutrients.Put them in a fancy glass and indulge in tropical daydreams.
Be adventurous! Here are some great recipes to give you some ideas and get you mixing.
Ginger Peach Smoothie
This is a classic Pregnancy smoothie full of vitamins A and C and enough ginger to settle your stomach.
1/2 cup peaches
1 cup yogurt of your choice
1/4 cup Mango Juice
1/2 tsp grated fresh ginger
Strawberry Citrus Smoothie
Great for getting the Vitamin C needed to make collagen (the protein that helps build cartilage, bones and skin), to boost your iron absorbing power and to increase your level of folate and potassium.
1 1/2 cups freshly squeezed OJ (about 4 oranges)
1 tbs fresh lime juice
1 cup strawberries (tops removed)
1 ripe banana
Peanut Butter Banana Smoothie
This smoothie was created for your cravings – no other excuse needed.
1 cup milk
1 ripe banana
1 tbsp honey
2 tbsp peanut butter
4 ice cubes
Yogurt Fruit Smoothie
Place strawberries, spinach and walnuts in a blender in that order. Then add the juice, yogurt, banana and honey and blend until smooth. This is a power house of a smoothie – packed with folic acid, vitamins, good fats and protein.
1/2 cup frozen strawberries
1 cup baby spinach
1⁄3 cup walnuts
1 cup apple juice (or milk if you prefer)
½ cup plain yogurt, preferably Greek style
1 frozen banana
1 tablespoon honey
1 cup of spinach is 65% of a pregnant woman’s daily intake of folate! This smoothie also has added cinnamon which is also great for nausea and indigestion, as well as a date which is a great natural sweetener and also help with constipation. They are also high in calcium, potassium and iron to help prevent anemia and fatigue.
1.5 cups baby spinach
1 dried pitted date
Cinnamon (great for nausea, indigestion, etc. during pregnancy, but use in moderation)
1/2 cup coconut milk, or one fresh coconut with meat and water used.
This smoothie stands out with oats loaded with vitamins and fiber that help stablize blood sugar.
3/4 cup Greek yogurt for calcium (and it has twice the protein that other yogurts have, helping to keep your bone structure strong as well as aiding in a baby’s growing bone structure.)
1/4 cup Oat Groats (You can substitute for flax seeds.)
1 dried pitted date
1 cup raspberries
1 cup orange juice
Calcium, protein, vitamins, fibre – and it doesn’t get any easier!
1/2 Cup peaches, peeled and sliced (or canned peaches, drained)
1 Cup vanilla frozen yogurt
1/4 Cup mango juice
1/2 Teaspoon grated fresh ginger, or to taste
Tropical Mango Smoothie
Let exotic flavours of mango and coconut transport you from a snowy scene to a sunny island beach. Add the orange juice last to taste – add more for a thinner drink. Serve over crushed ice.
1 cup of mango
1 cup coconut milk
1/2 cup yogurt
Juice of 1/2 lime
1 freshly squeezed orange