Mothers need plenty of calories; help her meet this requirement with this tasty quinoa enchilada bake.
Leafy green vegetables offer new moms essential iron, vitamin A, and calcium nutrients. Make your meal impressive with steak, juicy peaches, and peppery watercress as a starter!
Blueberries
Blueberries are an ideal mama food, packed with vital vitamins and minerals that mothers need to stay energized throughout the day. Plus, they’re an excellent source of fiber, which may help ease constipation! What’s more? They make for an easily portable snack!
One cup of blueberries provides 24% of your daily Vitamin C needs, 5% of your Vitamin B6 needs, and 36% of your Vitamin K needs for an impressive daily total of 340%! Furthermore, blueberries provide valuable fiber and antioxidant support.
Add blueberries to your diet to reduce heart disease risk by helping blood vessels dilate and decreasing blood pressure. Furthermore, their phytonutrients (particularly flavonoids ) may protect from oxidative damage caused by high cholesterol in your body.
Blueberries are delicious snacks to snack on or add to fruit salads and smoothies but also make an excellent addition to baked goods like pancakes or bread. Just be careful when mixing any recipes containing blueberries – too much beating or stirring may cause them to lose some of their juice!
Blueberries, members of the Vaccinium genus, are native to Eastern and North Central North America and grown across Europe and Asia. Other common names for them are Bilberry, Whortleberry, and Huckleberry.
Enriched Whole-Grain Breads & Pastas
As a pregnant mother, your body requires ample iron and folic acid from whole-grain products such as bread, pasta, crackers, and snacks made with whole-grain flour instead of refined flour. Be sure to look for products marked as “whole” or “enriched” to ensure sufficient nutrition during this pregnancy.
Whole grains typically provide more fiber and B vitamins than refined alternatives; to maximize these benefits, aim to consume at least half your grains daily in this form.
To meet this goal, select a variety of grains and foods made with sprouted wheat and barley sprouting; growing makes these nutritious grains easier to digest while increasing their nutritional value.
Though brown bread might appear healthy because it is made with whole grains, remember that its color comes from sources other than flour – such as molasses or other ingredients such as spices. When reading food labels for ingredients lists that list whole grain as one near the top.
Many grains are fortified with vitamins and minerals you won’t get from eating them naturally alone, such as folic acid and iron. When selecting such products, look for labels with “enriched” or “fortified” as these indicate additional nutritional benefits in addition to those already found naturally within their dietary profiles. We must eat both types of food regularly.
I’m Way Hue-Style Chili Sauces
This simple chili sauce recipe makes a tasty alternative to store-bought varieties. You can customize this sauce according to your needs by adding flavorings, natural sweeteners, thickeners, or anything else – making it the ideal base for other recipes requiring additional heat or flavor!
Blend peppers, salt, sugar, and vinegar on medium until chunky (reserving 1/4 cup for texture). Pour the blended mixture into a pot over low heat until bubbling before stirring in your reserved chunky mix from earlier. Remove from heat once the bubbling has subsided, and stir in 1 teaspoon of cornstarch dissolved in water to form a slurry before returning to your hot sauce to thicken it further.
Refrigerate in an airtight jar for up to one month for best results, using as desired in recipes or slathering over wraps, burgers, pita bread, etc. Or add this spicy condiment into tomato sauce for an extra kick!
Bu bo hue is a traditional Vietnamese dish from Hue, the capital of Vietnam, during both the Dang Trong Kingdom from 1738-1775 and the Nguyen Dynasty (1802-1945. This hearty and spicy vermicelli noodles with beef soup dish features meat, onions, garlic, ginger, lemongrass lime leaves as well as crushed peanuts for extra texture and added spice topped off by crushed peanuts and chopped cilantro to round off its delicious taste!
Nuts
Nuts are an invaluable ingredient to add crunch, texture, and flavor to many recipes. Packed full of protein, monounsaturated fat (primarily monounsaturated), and fiber, nuts contain reasonable amounts of essential nutrients, including protein and fiber, that may contribute to weight gain. Unfortunately, their high caloric intake has led some studies to speculate they might lead to overweight or obesity; despite this fear, though nut intake does not appear to increase risk in most studies, they may help decrease energy intake overall [12].
Studies suggest that regular consumption of nuts may lower rates of hypertension. One prospective study of individuals free of hypertension at baseline and without prior history showed an association between frequent nut consumption and lower risks of incident hypertension [52]. Furthermore, in two additional prospective studies using similar analyses with BMI adjustments applied, increased nut intake was linked with reduced hypertension [53].
Recent data from the PREDIMED trial also indicates that eating nuts regularly may reduce systolic blood pressure more effectively than a control diet, with its antihypertensive properties possibly being explained through reduced cholesterol: phospholipid ratios on erythrocyte membranes due to decreased plasma triglycerides [54].
