201 Organic Smoothies and Juices for a Healthy Pregnancy: Nutrient-Rich Recipes for Your Pregnancy Diet (9 page)

Good for your baby’s bones and development

Rich, sweet, and creamy, this recipe will simultaneously satisfy your sweet tooth and your daily value of important vitamins and minerals. Folate is high in these berries and can help prevent birth defects and premature birth. Since strawberries have been placed on the Environmental Working Group’s “Dirty Dozen” list (a list that provides the top food items found to be highest in pesticides), you’re advised to buy organic strawberries, especially while pregnant.

YIELDS: 3–4 CUPS

1 cup spinach

2 pints strawberries

1 banana, peeled

1 cup kefir

1. Combine spinach, strawberries, banana, and
   ¹
   ⁄
   ₂
   cup kefir in a blender container and blend until thoroughly combined.
   
2. Add remaining
   ¹
   ⁄
   ₂
   cup kefir while blending until desired texture is achieved.
   

KEFIR VERSUS MILK

If you’ve never indulged in this delicious milk alternative, now may be the perfect time to try it out and receive more benefits for you and your baby. Kefir contains a plethora of vitamins, beneficial probiotic bacteria, and rich enzymes that promote healthy growth, optimize digestion, and fight illness. The best part is that almost every grocery store that carries milk products will carry kefir, so the switch is as easy as walking further down the aisle.

Good for your baby’s nervous system

This smoothie packs protein, iron, folate, and B vitamins galore that will support your baby-to-be’s nervous system. In addition, the fiber content in this recipe will put you well on your way to meet the recommended amount of 25–30 grams of fiber every day.

YIELDS: 3–4 CUPS

1 cup iceberg lettuce

2 pints raspberries

1 banana, peeled

¹
⁄
₂
cup rice milk

¹
⁄
₂
cup Greek-style yogurt

1. Combine iceberg, raspberries, banana, and rice milk in a blender and blend until thoroughly combined.
   
2. Add Greek-style yogurt while blending until desired texture is achieved.
   

Good for pregnancy cravings

The protein content of walnuts and fiber from bananas will ward off cravings by balancing your blood sugars, and the best thing is that you can enjoy this smoothie in the morning or night. Why? Because walnuts can bring calmness to a restless night of sleep by boosting your body’s melatonin levels. They can even help you maintain a healthy milk supply during breastfeeding, so continue to enjoy this smoothie once your little one arrives.

YIELDS: 3–4 CUPS

¹
⁄
₄
cup walnuts

1 cup vanilla almond milk

1 cup romaine lettuce

2 bananas, peeled

1. Combine walnuts and
   ¹
   ⁄
   ₂
   cup almond milk in a blender and blend until walnuts are completely emulsified.
   
2. Add romaine, bananas, and remaining
   ¹
   ⁄
   ₂
   cup almond milk while blending until desired texture is achieved.
   

WALNUTS AND ANTIOXIDANTS

When you think of antioxidant-rich foods, walnuts probably aren’t your first thought, but just
¹
⁄
₄
cup of walnuts carries almost 100 percent of your daily value of omega-3 fatty acids, and is loaded with monounsaturated fats. Of the tree nuts, walnuts, chestnuts, and pecans carry the highest amounts of antioxidants, which can prevent illness and reverse oxidative damage done by free radicals. Antioxidants are especially important during pregnancy for protecting you and your baby.

Good for strengthening your immune system

Blueberries take center stage in this antioxidant-packed, day-brightening recipe! These little fruits are one of the top ten foods to eat during pregnancy as they can help both you and your baby receive three times the amount of antioxidants, which protect your immune system from any free radicals that could potentially cause harm or illnesses.

YIELDS: 3–4 CUPS

1 cup iceberg lettuce

2 pints blueberries

1 banana, peeled

¹
⁄
₂
cup rice milk

1. Combine iceberg, blueberries, banana, and
   ¹
   ⁄
   ₄
   cup rice milk in a blender and blend until thoroughly combined.
   
2. Add remaining rice milk while blending until desired texture is achieved.
   

Helps boost energy levels

This smoothie is packed with fiber and protein, which makes it a complete snack and perfect for an afternoon pick-me-up. So, make this smoothie before going out for your afternoon errands. You’ll be satisfied until dinner.

YIELDS: 4–6 CUPS

1 cup romaine lettuce

1 pint blueberries

1 pint raspberries

2 pints strawberries

2 bananas, peeled

1 cup vanilla almond milk

1 cup Greek-style yogurt

1. Combine romaine, berries, bananas, and milk in a blender and blend until thoroughly combined.
   
2. Add Greek-style yogurt while blending until desired texture is achieved.
   

Good for pregnancy cravings

You may only think of eating nuts by the handful, but nuts are actually the perfect food to add to your smoothies. Almonds are one of the most nutritious nuts, because they are high in calcium, B vitamins, and vitamin E, all of which are crucial for a healthy baby. In addition, the protein from the almonds and the fiber from the banana in this recipe will help you beat your cravings. Talk about a win-win!

YIELDS: 3–4 CUPS

¹
⁄
₄
cup almonds

1 cup vanilla almond milk

2 tablespoons raw powdered cocoa

1 cup watercress

1 banana, peeled

1 tablespoon agave nectar (optional)

1. Combine almonds and
   ¹
   ⁄
   ₂
   cup almond milk in a blender and blend until almonds are completely emulsified.
   
2. Add cocoa, followed by the watercress, banana, nectar, and remaining
   ¹
   ⁄
   ₂
   cup almond milk while blending until desired texture is achieved.
   

Good for your baby’s bones and development

Mangos and bananas make one sweet combination, and with the amazing amounts of vitamins, minerals, and phytochemicals you get from blending them with rich greens, this smoothie is the perfect combination of delightful taste and sound nutrition. The calcium and magnesium of mangos can relax your muscles and relieve the day’s stress, and the vitamin A and vitamin C are crucial in building your baby’s bones and supporting each developmental stage throughout pregnancy.

YIELDS: 3–4 CUPS

1 cup iceberg lettuce

2 mangos, peeled and pits removed

1 banana, peeled

2 cups purified water

1. Combine iceberg, mangos, banana, and 1 cup of water in a blender and blend until thoroughly combined.
   
2. Add remaining cup of water while blending until desired texture is achieved.
   

Good for your baby’s nervous system

Peaches can offer a sweet nectar taste to almost anything. They also offer you a smoothie full of folic acid, vitamin A, vitamin C, vitamin E, and potassium… all of which will help your baby-to-be’s nervous system develop correctly. This smoothie would go perfectly with a protein—such as
¹
⁄
₄
cup of nuts or a Greek yogurt—during snack time.

YIELDS: 3–4 CUPS

1 cup romaine lettuce

3 peaches, pitted (peel removed, optional)

1 banana

¹
⁄
₂
cup water

1. Combine romaine, peaches, banana, and
   ¹
   ⁄
   ₄
   cup of water in a blender and blend until thoroughly combined.
   
2. Add remaining
   ¹
   ⁄
   ₄
   cup of water while blending until desired texture is achieved.
   

Good for fighting infections during pregnancy

Because pears aren’t in season year round, the frozen option is available at almost any grocery store, and will make equally delicious green smoothies. Pears provide your taste buds with a delicious mouthful of fiber and vitamin C that will help keep you healthy throughout your pregnancy.

YIELDS: 3–4 CUPS

1 cup spinach

3 pears, peeled and cored

1 banana, peeled

1 cup purified water

1. Combine spinach, pears, banana, and
   ¹
   ⁄
   ₂
   cup water in a blender and blend until thoroughly combined.
   
2. Add remaining
   ¹
   ⁄
   ₂
   cup water while blending until desired texture is achieved.