Your body needs SO many nutrients while pregnant, it's sometimes not easy to get them all in, especially the 1200mg of calcium we NEED through pregnancy (and 1500mg while breastfeeding). But mixing ingredients in smoothies is fast and easy!
Here are a few top ingredients that are perfect to create smoothies that are nutrient dense to boost your health through pregnancy, specifically:
Flax seeds: one of the 12 top foods we need to have every day
Chia seeds: 1tablespoon has 80mg of calcium
Almond Butter: great source of calcium (111/tbs), protein and healthy fats
Peanut Butter: source of protein and great for preeclampsia prevention
Coconut Water: Filled with electrolytes, helps curb dehydration, heartburn and constipation
Tofu: one of the 12 top foods we need to have every day
Avocado: Loaded with folate, potassium, vitamin C and vitamin B6 (which helps baby's tissue and brain growth as well as eases morning sickness)
Plain Yogurt: one of the 12 top foods we need to have every day
Kale: high in fiber, aids with digestion and filled with magnesium. Also a great source of calcium (179/1c)
Dates: supports regular bowel movements and reduces blood pressure
AND TWO VERY IMPORTANT INGREDIENTS YOU MAY NOT KNOW ABOUT
Blackstrap Molasses: 1tablespoon in each smoothie through pregnancy will provide you with 200mg of calcium. A great dose for a tablespoon, as supplements or other foods have much less per serving.
Brewers Yeast or Nutritional Yeast Powders:
- Full of Vitamin B - Aids with digestion, and digestive health - Provides healthy skin and hair - Is crucial for our nervous system, which helps us stay relaxed and sleep when we should be sleepy (perfect against pregnancy insomnia) - It provides a healthy blood glucose level, helping you maintain a healthy blood pressure
Here are some easy recipes, you can rotate and prep one each day so you don't get tired, that will include all of the above:
BERRY SMOOTHIE:
1 cup milk of choice
1 cup of frozen berries
3/4 Greek yogurt
1tbsp Almond Butter
1tbsp Chia seeds
1tbsp Brewers Yeast or Nutritional Yeast Powders
1 scoop of collagen
1 scoop of clean protein powder I use Ritual made for pregnancy, code Gimbert10 for 10% off
DATE PEANUT SMOOTHIE
1 cup of milk of choice
4-5 Dates
1/2 ripe banana
2 tbsp peanut butter
1tbsp flax seeds
1tbsp Brewers Yeast or Nutritional Yeast Powders
1 scoop of collagen
1 scoop of clean protein powder I use Ritual code Gimbert10 for 10% off
TROPICAL SMOOTHIE
1 cup unsweetened coconut water
1/2 cup frozen pineapple
1/2 cup frozen mango
1 tbsp chia seeds
1tbsp Brewers Yeast or Nutritional Yeast Powders
1 scoop of collagen
1 scoop of clean protein powder I use Ritual made for pregnancy, code Gimbert10 for 10% off
BANANA PEANUT SMOOTHIE
1 cup milk of choice
1/2 banana
1tbsp Peanut Butter
1tbsp Chia Seeds
1/2 cup of Blueberries
1tbsp flax seeds
1tbsp Brewers Yeast or Nutritional Yeast Powders
1 scoop of collagen
1 scoop of clean protein powder I use Ritualmade for pregnancy, code Gimbert10 for 10% off
GREEN MACHINE SMOOTHIE
1 cup milk of choice
2 cups fresh kale
1/4 avocado
1 cups frozen pineapple
1/2 banana
1 tbsp chia seeds
1 scoop of collagen
1 scoop of clean protein powder I use Ritual made for pregnancy, code Gimbert10 for 10% off