RECIPES

PREGGO MANGO GREEN SMOOTHIE

Now Although I have titled this a pregnancy smoothie it is definitely a smoothie for all! It is filled with great carbs, healthy fats and loaded with pure protein! There is no dairy in this smoothie but you can easily change it up if you are a dairy lover! I have filled this smoothie with a power punch for healthy baby and momma, and I am pretty sure its husband and kid approved :).

So, let’s get to the nitty-gritty of all those yummy tidbits we threw into the blender!

The classic banana. Bananas are filled with healthy carbs. And although they have natural sugars esp the more yellow they are, I prefer mine a little less yellow and a touch green-lowers the sugar content and they still add richness and flavor to your smoothie. Bananas are loaded with high amounts of healthy carbs, dietary fiber, folate, omega-3 & 6 essential fatty acids not to mention vitamin C, B-complex and a myriad of minerals. All these things plus the added minerals (manganese(ium), potassium, calcium, iron, copper, and selenium) aid in the development of healthy baby in utero. Some also say that the B6 in bananas aid and control nausea from morning sickness along with easing symptoms of water retention and heartburn related to pregnancy.

Popeye’s greens; spinach. Spinach is such a great green to get in daily for any one and especially when we are growing our little humans. Spinach is also loaded with the B vitamin Folate which is an essential for infant development preventing serious spinal and brain defects. As a side note Folate (NOT THE SYNTHETIC VERSION FOLIC ACID) is also found in beans, citrus fruits, and fortified cereals!

Mangos add a delicious brightness to this smoothie containing iron, Vitamin C and Potassium.

Flax adds another dose of Calcium, Fiber (and every pregnant momma knows the importance of keeping that pregnant body regular). Omega 3s (for brain development), linoleic acid and alpha-linoleic all aid in brain development especially during the first few months of pregnancy.

Chia seeds also contain Omega 3s, Calcium, and iron.

Collagen protein is the most abundant protein of the body found in our muscles, skin, blood vessels, tendons, bones and digestive system and gives our skin more elasticity and I think every momma wants that! As we age our bodies produce less collagen and me having my 3rd baby at nearly 40 I definitely want to do all I can to help myself along. I also love that this protein is virtually tasteless and blends or disappears well into whatever I put it in! Personally pre-baby I put it in my coffee for an extra protein boost in the mornings. Collagen also aids in our digestive health.

*During pregnancy our need for iron increases to support additional red blood cells, the placenta and the growing baby.

*Potassium, because your blood volume during pregnancy increases up to 50% is needed to keep extra fluid in the right chemical balance by way of a little mixture called electrolytes (sodium, potassium, and chloride).

RECIPE

GREEN MANGO SMOOTHIE

*3/4 frozen banana

*2 cups flax milk

*1 cup of frozen organic mango chunks

*1TBS ground flax seed

*1TBS chia seeds

*1/4th Cup of Collagen Powder

*Dash of vanilla

*Pinch of salt

*ADD all into blender till smooth. makes 2 servings! ENJOY. I topped mine with coconut whip! 🙂

NOTES

*If you struggle with gestational diabetes you can avoid the higher sugar content in mangos and switch it for a less sweet fruit.

*If possible you can buy unripe mangos which can ripen at home chemical free (calcium carbide).

RECIPES

TANGY SWEET LENTILS

Sometimes you  just don’t feel like too much fuss for dinner. I’m all about little fuss, yummy flavors, and satisfied tummies :). Of course I am always looking for healthy nourishing options that I can add to my families rotation. I am the type of person that could eat just about the same thing every day, but my family does not get that gene from their momma. They like variety and honestly variety is HEALTHY! It gives our bodies the chance to get all those vitamins, minerals and flora through a colorful rainbow pantry. So lets talk about the beautiful orangy hew of red lentils!

I love Red lentils and I can already see some of you squirming in anticipation of a gassy tummy. If this is the case for you, there are things you can do to reduce or eliminate this uncomfortable side-effect. Soaking or sprouting the lentils (or beans) well help tremendously in this arena. And Just remember, if beans and lentils are not part of your weekly eats (as well as vegetables) then you are more likely to feel the discomforts of them when they are consumed. If they are a regular part of your diet your body often adapts to eating the noisy fair *wink.  A little food science into what can cause this boisterous buildup… the blame lies in the “FODMAPs”, short chain carbohydrates that can be poorly absorbed in the small intestine. Spouting neutralizes Phytic acid irritant by starting the germination process thus changing the lentil composition into a readily digestible morsel. Essentially its the sugar that is causing the issues but, we wont linger here so long because I don’t want to scare you off of an amazing meal and addition to your diet!

Here is my spotlight on the LENTIL SUPER FOOD. They are an excellent source of molybdenum, folate and contain dietary fiber, copper, phosphorus, manganese, iron, protein, zinc, potassium, B vitamins… really do I have to go on…

Without further adieu…

 

  • TANGY SWEET LENTILS
    INGREDIENTS
    prep time/total time: 5 min, yields 2 cups
    • 1½ cups of  bone broth (*or water, chicken stock)
    • 3/4 cup Red Lentils (rinsed)
    • 1 tsp raw honey
    • 2 Tbs coconut aminos (or tamari, soy sauce)
    • 1 Tbs olive oil
    • 1 tsp apple cider vinegar (or to taste* we enjoy a little extra)
    • 1 medium shallot minced (or 2 tsp powdered onion)
    • 2 cloves of minced garlic
    • 1 tsp paprika
    • pinch of salt (*to taste)
    INSTRUCTIONS
    1. WAIT FOR IT…It’s difficult.. throw it all in a pan on high till boiling, turn down to low and simmer until done. 15 min or so. DELISH
    NOTES
    *Eat it as a side, over spinach, or whatever floats your boat. We loved it over finely chopped kale!
    This is a recipe that I adapted from www.buzzfeed.com
RECIPES

Chocolate Chunk Peanutbutter Bean Cookies

We SOOOOO love bean cookies in our house and I promise you that you will have NO idea they are in there! We have two bean cookie recipes currently that we love. I am going to share with you one of our newest and eventually I will share with you our FAVORITE lol.

I know I am always writing about healthy sweets and that’s because I LOVE SWEETS and I want my family to enjoy that world while filling their bodies with good stuff! I definitely do not want my kids feeling deprived because my philosophy is that God has given us so many wonderful things to eat in this world and He also created sweet things! If we are wise with how and when we make these things they can be incorporated in our lives in a healthy non-weight gaining manner.

I know I have explained why I love some of the other ingredients in a past post so feel free to look at some of the other recipes posted about. Though I would like to share my love affair with Enjoy Life brand semi-sweet chocolate chunks (and mini pieces). First off they are dairy free and I only care because I’ve struggled with a dairy allergy my entire life and these are Delicious! They are derived from sustainably harvested cocoa beans; cane sugar, unsweetened chocolate, cocoa butter-nuff said…

So I wont drag this out! 🙂

CHOCOLATE CHUNK PEANUT-BUTTER BEAN COOKIES

INGREDIENTS

  • 1 can organic cannallini beans rinsed and drained
  • ½ cup organic peanut butter or almond butter (I used a mix!)
  • 2Tbs cup raw cacao (or bakers cocoa)
  • ½ cup raw honey (I used a bit less and added some xylitol)
  • 1 egg
  • 1 tsp baking powder
  • 1/8th tsp sea salt (watch salt if using salted peanut butter)
  • 2tsp vanilla

———————————————————————————

  • Add in ½ cup oatmeal*
  • up to ½ cup of Chocolate chips/chunks (*Dark chocolate would be a good add in)*
  1. Mix everything in the food processor except the oatmeal and chocolate chunks until smooth.

2. Add the chocolate chunks and pulse them in leaving them mostly chunky.

3. Remove the blade carefully and mix the oatmeal in by hand.

4. Scoop a nice sized dollop on nonstick cookie sheet. I think I got about 24 out of one batch!

5. Cook in preheated 350 deg. oven for 13 min or so till they appear no longer

Chocolate peanutbutter chunk bean cookies

wet on top.

ENJOY! I KNOW YOU WILL!!!

RECIPES

BROWNIES

BLACK BEAN NUT BUTTER BROWNIES

I know I know you have heard this one before. But I swear they are delish!!! Now, this has taken me lots of trial and error time with a very picky crew (specifically my husband!). Believe me that I have had my fair share of less than par black bean brownies. But, this time I think you will be pleasantly surprised! Layer this up with some banana protein ice cream and now we’re talking!

It is kind of a passion for me to handcraft desserts specifically into something that become wholesome and nutrient dense.

What I love specifically about this recipe is that it is SO EASY. Like most of what we do in our house, it’s what I like to call a ‘one shot pot’. Though it’s not technically in a pot but you get the drift! There is something satisfying about throwing all the ingredients into a food processor and BAM you are done! I don’t like to spend my time primping and fussing over a meal, let alone a dessert. I also don’t want my family to feel deprived like they are missing out on what the world has to offer. But, I also want them eating real ingredients that taste good and leave them not only feeling good but healthy.

This little tasty treat is both dairy and grain free with one piece leaving you satisfied.

 

BLACK BEAN BROWNIES

INGREDIENTS

  • 1 can black beans rinsed and drained
  • 1 cup peanut butter
  • ½ cup raw cacao (or bakers cocoa)
  • 1/3rd cup coconut oil
  • ½ cup raw honey
  • 2 eggs
  • 1 ½ tsp baking soda
  • 1 ½ tsp baking powder
  • ½ tsp sea salt (watch salt if using salted peanut butter)
  • 1½ tbs xylitol ‘sugar’
  • 2tsp vanilla
  • 1/8th tsp almond or coconut extract

———————————————————————————

  • up to 1 cup of Dark Chocolate (*we love Enjoy Life Brand-chunks)

 

DIRECTIONS

1. Pulse all ingredients together until well incorporated then add Chocolate chips and do some quick pulses to mix them in.

2. Pour batter into 8×8 greased pan (*we like coconut oil spray)

3. Put in 350 degree preheated oven for 25-30 minuets until dipping knife into middle of brownie and it comes out clean. I like to eat these straight up hot and melty!

 

NOTES

  1. though I haven’t tried it, I would imagine that any nut butter would work well. If anyone tries it please let me know how it comes out 😉
  2. In case you are wondering what xylitol could be. It is a sugar alcohol with negligible effects on blood sugar and is a teeth friendly sweetener derived from the birch tree.

 

Hope you all enjoy!

~Love the Abundant Fit Momma Kitchen