201 Organic Smoothies and Juices for a Healthy Pregnancy: Nutrient-Rich Recipes for Your Pregnancy Diet (17 page)
Authors: Nicole Cormier
Peaches can enrich your pregnancy in multiple ways, because they are full of folic acid; vitamins A, C, and E; and potassium. This juice will help prevent birth defects, support your baby’s growth, boost your immune system, improve your skin, and help you stay hydrated.
YIELDS: 1
1
⁄
4
CUPS
1 large peach, pitted
7 large strawberries, hulls intact
Juice peach and then strawberries. Stir.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 1 ⁄ 4 CUP SERVING | 124 | 1g | 3.5g | 2mg | 7.1g | 28g |
Good for your baby’s bones and development
The cucumbers used in this recipe are a great source of folate, which is particularly important during pregnancy as it can help reduce the risk of neural-tube defects in your baby. Cucumbers are also a good source of the antioxidant vitamins A and C, which assist in growth and healthy development.
YIELDS: 1
1
⁄
4
CUPS
1
⁄
2
large cucumber, peeled
1 stalk celery, leaves intact
2 sprigs fresh baby dill
Juice cucumber. Add celery and juice to combine. Stir well. Garnish with fresh sprigs of dill.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 1 ⁄ 4 CUP SERVING | 31 | 0.12g | 1.5g | 45mg | 2g | 8g |
FRESH DILL
Dill is a tasty herb and a nice addition to this drink. However, dill does not juice through your juicer, so the best thing to do is serve your cucumber drink with a fresh sprig of it. If you want more dill flavor, add chopped dill to the drink.
Good for your baby’s bones and development
The broccoli found in this juice will build your baby’s bones and keep yours strong. Broccoli is a good source of vitamin C, but it also contains riboflavin, calcium, and iron. The vitamin C and calcium are key players when it comes to strengthening your bones and riboflavin promotes your baby’s growth, vision, healthy skin, and bone and muscle development.
YIELDS: 1
1
⁄
4
CUPS
2 carrots, peeled
1 red delicious apple, cored
1 cup broccoli
Juice carrots, apple, and then broccoli. Stir.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 1 ⁄ 4 CUP SERVING | 157 | 0.44g | 4.7g | 109mg | 10g | 44g |
Carrots and apples make a tasty combination. This bright juice combo packs in vitamins A and C, and works nicely with additional flavors. Spice it up a bit with the Ginger Carrot Apple recipe, or go green by adding in some leafy vegetables for a glass of Carrot Kale.
There are about sixteen varieties of blueberry. They have more antioxidants than any other fruit or vegetable, and they’re also high in fiber, potassium, and vitamins A and C. All of these antioxidants and nutrients will help protect you and your baby from any foreign molecules that should not be hanging around. Therefore, you’ll have a stronger immune system and a healthy digestive system, and will support your baby’s growth.
YIELDS: 1
1
⁄
4
CUPS
1 cup sweet cherries, pitted
2 cups blueberries
Juice cherries and blueberries. Stir.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 1 ⁄ 4 CUP SERVING | 257 | 1.3g | 4.4g | 2.9mg | 8.8g | 61g |
Helps boost energy levels
As your iron needs increase during pregnancy, your energy levels can suffer. However, the parsnip power in this juice can provide you with iron and vitamin C in order to absorb that iron. If you don’t absorb iron, your body won’t be able to efficiently produce hemoglobin that carries oxygen to your cells, which can lead to fatigue or anemia. Fortunately, the vitamin C and iron combination found in this recipe will increase your energy levels and keep you feeling great!
YIELDS: 1
1
⁄
2
CUPS
1 cup romaine lettuce
1 parsnip
1
⁄
2
cup spinach
1 carrot, peeled
Juice ingredients in order listed. Stir well before serving.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 1 ⁄ 2 CUP SERVING | 165 | 0.65g | 3.6g | 69mg | 11g | 39g |
PARSNIPS
Parsnips came to America in the early seventeenth century, but their popularity didn’t take off immediately. They are a white root vegetable that is available year round. They contain vitamin C and iron and will last for up to two weeks in your fridge if kept in a plastic bag.
Good for strengthening your immune system
The ingredients in this juice are packed full of vitamin C, which means that this juice can protect your and your baby’s immune systems throughout your pregnancy. This juice is perfect when you’re not feeling up for a big bowl of greens.
YIELDS:
3
⁄
4
CUP
1 cup broccoli
3 leaves red lettuce
1
⁄
4
head Savoy cabbage
Juice ingredients in order listed. Stir well before serving.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 3 ⁄ 4 CUP SERVING | 77 | 0.55g | 6.2g | 82mg | 7.5g | 12g |
The ginger found in this recipe is said to ease the symptoms of morning sickness that can be common in the beginning of your pregnancy. In addition, the calcium and vitamins A and C found in the carrots, apples, and kale will also protect your and your baby’s bone health. What’s better than that?
YIELDS: 1 CUP
2 carrots, peeled
1
⁄
4
" slice gingerroot
1 red apple, cored
2 leaves kale
1
⁄
4
cup parsley
Juice carrots, ginger, and apple. Juice kale and parsley. Stir together.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 CUP SERVING | 162 | 0.73g | 3.7g | 111mg | 8.4g | 40g |
This juice is packed with vitamins A, K, and C, and manganese, which makes it perfect for pregnancy! The vitamins all play a key role in the development of your baby from her bones to her heart, and manganese helps form bone and cartilage, which will support your baby’s bones. This juice also provides fiber from snap peas that will support a healthy digestive system and prevent hemorrhoids, which can be more common in pregnancy. Drink up!
YIELDS:
3
⁄
4
CUP
1 cup snap peas
2 carrots, peeled
2 stalks celery
Juice snap peas, carrots, and celery. Stir.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 3 ⁄ 4 CUP SERVING | 142 | 0.35g | 5.2g | 166mg | 11g | 39g |
Good for your baby’s bones and development
When you’re not in the mood for a salad, the broccoli and carrots in this juice can provide you and your baby with adequate nutrition and strengthen your baby’s bones. You can vary this recipe by switching the lettuce to romaine lettuce or red leaf lettuce.
YIELDS: 1 CUP
1 cup broccoli
3 leaves butterhead lettuce
1 carrot
2 red radishes
1 green onion
Juice ingredients in order listed. Stir. Garnish glass with green onion tops.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 CUP SERVING | 95 | 0.52g | 5.3g | 81mg | 7.5g | 21g |
BUTTERHEAD LETTUCE
Butterhead lettuce is small and round. Its leaves have a soft buttery texture, and the flavor is sweet. Gentle washing is required for this type of lettuce because it is delicate.
The pineapple and plums in this juice are packed with magnesium, which can help strengthen your bones. However, magnesium is often used to treat preeclampsia or preterm labor during pregnancy, so you should talk to your doctor before consuming this juice.
YIELDS: 1
1
⁄
2
CUPS
2 black plums
1 cup pineapple
Juice plums and pineapple. Stir well before serving.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 1 ⁄ 2 CUP SERVING | 136 | 0.62g | 2.9g | 1.6mg | 2.9g | 35g |
HOW TO CHOOSE A PINEAPPLE
Choose a pineapple that is a bit soft to the touch. It should not show signs of green. The leaves should be green with no brown spots. If a pineapple is overripe it will have soft areas on the skin. If you purchase a pineapple that isn’t ripe you may keep it at room temperature for a few days. If you cannot find fresh pineapple, choose a canned variety that’s been packed in its own juice.