Archive for the ‘Food’ Category

Vitamin-Packed: Green Smoothie

Green Smoothie

 

 

 

 

 

 

 

 

 

 

 

 

Article and Photo courtesy of Well Rounded NY.

NYC-based private chef and health coach Jenné Clairborne shares her favorite way to gain energy and nutrients with one easy recipe.

As a personal chef and health coach, my clients are always asking me for advice about what to eat for breakfast. The majority of them are mothers, and can’t spend a lot of time in the kitchen making breakfast every morning. Still, as a new mom, optimal energy is essential, and a well-balanced breakfast is the best place to start. My favorite energy-boosting, nutrient-rich, time-saving breakfast is a Green Smoothie.

A Green Smoothie is basically a fruit smoothie with dark leafy greens blended into a satisfying breakfast. And since we all know that food aversions during pregnancy can leave your body pining for nutrients, now’s the perfect time to practice making these…before baby arrives.

Here are a few reasons you’ll be hooked.

It’s nutritious.
Dark leafy greens are full of minerals, vitamins, fiber and even protein. Vitamins A, C and K, as well as minerals like iron and manganese, are abundant in my favorite smoothie green, kale. Fresh fruit is full of vitamins and fiber, and also contains energizing sugars. Fiber in the greens and fruit will work to stabilize your blood sugar levels, thus supplying your body with a steady stream of energy until lunch. Add hemp, flax or chia to your smoothie for heart and brain healthy Omega-3 fats, and extra bulk.

It’s simple.
Smoothies are easy to make because the blender does the majority of the work. To save even more time in the morning, simply wash your greens and prep your fruit the night before. All you’ll have to do is add the ingredients to the blender, and turn it on. Frozen fruit is a great option for smoothies as well because it is frozen at peak freshness, helps to create a lovely smooth texture, and of course, it’s easy to use.

It’s delicious.
Greens for breakfast may sound strange, but when they’re blended into a fruity smoothie, they taste great!

Here are my suggestions for the perfect Green Smoothie:
Greens: Kale, Spinach, Collards, Beet Greens, Chard (without stalk), Baby Bok Choy, Fresh herbs
Fruit: Mango, Banana, Peach, Berries, Pear, Apple, Oranges, Pineapple
Liquid: Pineapple (so juicy, this is all I use), coconut water, almond milk
Additions: Fresh Ginger and Turmeric, Cinnamon, Chia Seeds, Hemp Seeds, Flax Seeds, Coconut Oil, Spirulina, Green Powder

Tropical Green Smoothie Recipe
serves 1
2-3 cups Kale, chopped
1 cup Cilantro (optional)
1 cup Pineapple, diced
1 cup Frozen mango
1/2 cup Fresh mango (optional)
1/2 cucumber, diced or 1/2 cup coconut water (or both…)
juice of one lime
1 tsp Spirulina powder

Place all ingredients in a high-speed blender, with the heavier, more liquid contents at the bottom. This includes the pineapple, cucumber and mango. Blend until smooth and silky. Add more coconut water, cucumber or pineapple to thin the mixture, if necessary.

This article is by Jenne Clairborne courtesy of Well Rounded NY. Conceived with love by former magazine editors Jessica Pallay and Kaity Velez, Well Rounded NY aims to be the singular pregnancy resource for city-savvy moms-to-be. Through reviews, profiles, expert Q&As, local guides and more, Well Rounded curates the New York City pregnancy and helps its readers come to terms – and term! – with pregnancy in the city.

Snack Smart: Watermelon

Pregnancy Snack: Watermelon

 

 

 

 

 

 

 

 

 

 

 

 

Article and Photo courtesy of Well Rounded NY.

Petit Organics founder Michelle Marinis cools down hot mamas with 3 hydrating watermelon recipes.

Pregnant mommies in the summer are so beautiful: sandals, flowing maxi dresses and comfy bathing suits at the beach showcasing those adorable growing bellies. However, if your due date happens to fall in August, September or October you may be feeling like one (temperature) HOT mama this summer!

Keeping cool during the dog days of summer is not only more comfortable for you, but it is also critical from a health standpoint. Expecting mothers should stay thoroughly hydrated and be careful not to overheat. There are some obvious measures you can easily take in order to beat the heat — soak your feet in ice water, stay in the air conditioning whenever possible, and substitute your regular gym workout for a swim instead. But another measure that we often forget about is staying cool from the inside out. Incorporating certain foods into your diet will naturally keep you hydrated.

So what is this perfect food for keeping cool? I polled about 50 pregnant moms, and the number one food they crave during warm summer months is….watermelon! Watermelon is made of 99 percent water so it is a super satisfying snack for hot mamas everywhere. It is also packed with Vitamins A, B6 and C and is the fresh fruit or vegetable with the highest content of lycopene. Lycopene is a very special and powerful antioxidant that helps prevent heart disease, cancer and even sunburns. If you aren’t exactly doing back flips to dig into swiss chard, spinach or lima beans (which are all great sources of potassium), consider having watermelon instead. Potassium is critical in electrolyte maintenance for the human body, especially pregnant mothers who burn an extraordinary amount of calories each day.

Here are three watermelon recipes to keep you and your foodie-on-the-way cool and comfortable during these last few toasty summer weeks. Bon appetit to you and your bébés!

WATERMELON JUICE

Ingredients:
• 1 seedless organic watermelon (a small 5 – 6 pound watermelon works well)
• juice of 1 lime

Preparation:
1. Slice the watermelon in half and again into strips. Using a wooden spoon, scoop the flesh away from the rind and place in a blender. Discard the rind.
2. Blend the watermelon until completely pureed (approximately 1 minute).
3. Add the lime juice and blend another 5 seconds.
4. Pour into a glass and serve. Alternately, pour into a pitcher and place in fridge to chill. The juice will separate over time, so simply stir to combine prior to serving. The juice will last 3 days safely in your refrigerator.
Yields 5-6 servings.
Petit Pointer: Pour the juice into popsicle molds and voilà: watermelon ice pops!

FRESH WATERMELON & MINT SALAD

Ingredients:
· 1 medium (preferably seedless) watermelon, sliced into 1/2″ to 1″ cubes
· 8 fresh mint leaves, rolled and sliced into slivers
· 1 tbs extra-virgin olive oil
· 1 small pinch of sea salt
· 1 turn of freshly cracked black pepper
· 1/4 cup crumbled feta cheese (optional)

Preparation:
1. In a large bowl, mix the watermelon slices, mint slivers, extra-virgin olive oil, sea salt and pepper.
2. Roll in the feta cheese if desired.
3. Serve chilled or at room temperature.
Yields 4 servings.
Petit Pointer: Let the salad sit overnight so the flavors meld. It makes a perfect lunch the next day!

WATERMELON & CHIA SEED SORBET

Ingredients:
· 4 cups watermelon juice (puree a small, seedless watermelon)
· Juice of 2 limes
· 4 teaspoons chia seeds
· 8 fresh mint leaves, finely minced
· Coconut nectar (optional)

Preparation:
1. In a large jug, add the watermelon puree, chia seeds, lime juice and mint. With the lid on, shake vigorously for about 20 seconds.
2. Place in your refrigerator to allow for the chia seeds to thicken to a jelly consistency (1 hour up to overnight).
3. Pour the mixture into a freezer-safe container, close the lid and freeze for at least four hours.
4. Scoop into bowls and serve with coconut nectar drizzled on top (optional).
Yields 5 servings.
Petit Pointer: Sorbet will stay fresh in your freezer up to two weeks safely.

This article is by Michelle Marinis courtesy of Well Rounded NY. Conceived with love by former magazine editors Jessica Pallay and Kaity Velez, Well Rounded NY aims to be the singular pregnancy resource for city-savvy moms-to-be. Through reviews, profiles, expert Q&As, local guides and more, Well Rounded curates the New York City pregnancy and helps its readers come to terms – and term! – with pregnancy in the city.

Raised in Texas with a down home Southern upbringing, Michelle Muller-Marinis grew up with a passion for food and cooking. After moving to NYC and beginning a family of her own, Michelle realized the importance of fresh, healthy baby food – she discovered her little ones were always happiest with a spoonful of homemade food in their mouths! She is the founder of Petit Organics and an NYC mom of three boys, Pearce, Rylan and Brandt. You can find Michelle on Facebook, Twitter, Instagram and Petit Organics on Facebook, Twitter, Instagram, and Pinterest.

Freezer Friendly: Meal Planning Ahead of Delivery

Freezer Friendly Meals

 

 

 

 

 

 

 

 

 

 

 

 

Article & Photo Courtesy of Well Rounded NY.

Petit Organics founder Michelle Marinis shows us that with a little planning, meal time can be a breeze…even with a newborn.

You’ll hear close to a million pieces of advice throughout your pregnancy — you’ve probably heard more than enough already. One of the best bits of advice I received was to meal plan in advance of your delivery. When your little bundle of joy arrives, chaos will quickly follow. Your schedule no longer belongs to you, but rather revolves around a teeny tiny hungry, sleepy, poopy munchkin. Leisurely preparing your meals whenever you feel like it will be a thing of the past.

Freezing is a great make-ahead strategy and some recipes freeze better than others. Try to prepare your freezer-friendly meals at least two weeks in advance of your due date in case you have an early arrival. I recommend you double or triple the recipes and separate them out so you’ll instantly have three meals covered. One less thing on your “to do” list when you are sleep deprived can be incredibly helpful. Be sure to label and date each before you put them in the freezer.

Read on for my top three recipes for freezing. All recipes below will safely keep in your freezer for up to three months. Enjoy!

VEGETABLE CHILI

Ingredients:
· 1 tablespoon extra virgin olive oil
· 1 red bell pepper, seeded and diced
· 1 orange bell pepper, seeded and diced
· 1 medium red onion, diced
· 3 cloves garlic, minced
· 2 cups fresh or frozen corn
· 2 cups kidney beans (or one can, drained and rinsed)
· 2 cups black beans (or one can, drained and rinsed)
· 2 cups pinto beans (or one can, drained and rinsed)
· 1 cup low-sodium vegetable broth
· 1 large (28 oz) can crushed tomatoes
· 1 tablespoon cumin
· 1 teaspoon coriander
· 1/4 teaspoon chili powder
· 1/8 teaspoon cayenne pepper (optional if you prefer less spice)
· ½ teaspoon sea salt
· Black pepper and paprika to taste

Preparation: In a large pot over low to medium heat, add the first five ingredients and sauté for 4 minutes. Next, add the remaining ingredients, stir to combine and bring to a boil. Reduce the heat to low, cover with a lid and simmer for 30 minutes. Remove pot from heat and allow to cool, stirring occasionally to release more heat. Once the soup is room temperature, it is ready to be packaged for the freezer. You can use freezer-safe Ziploc bags that take up less freezer space when frozen flat. I personally prefer sturdy food storage containers with tight-fitting lids to minimize the chance for leaks and prevent the transfer of smell to other foods in your freezer. Label with the date and contents, and place in your freezer.

To reheat: The night before you plan to serve the soup, move it from the freezer to the refrigerator overnight. Thirty minutes prior to serving, place in a large pot over low to medium heat. Heat through stirring occasionally until the desired temperature is reached.

SWEET POTATO, BLACK BEAN & KALE ENCHILADAS

Ingredients:
· 1 tablespoon extra-virgin olive oil
· 1 poblano pepper, seeded and diced
· 1 clove garlic, minced
· 1 medium sweet onion, diced
· 3 kale leaves, stems removed and chopped in 1” sections
· 1 tablespoon water
· 1 large sweet potato, baked and mashed or pureed
· 2 cups black beans (or one can, drained and rinsed)
· 1 teaspoon cumin
· ½ teaspoon sea salt
· 3 grinds freshly cracked black pepper
· 10 non-GMO corn tortillas

Preparation:
In a skillet over low to medium heat, add the extra-virgin olive oil and poblano pepper. Sauté 5 minutes then add the garlic and onion. Sauté 5 more minutes. Remove from skillet and place in a large mixing bowl. Next, add the water to the same skillet over low to medium heat. When the water begins to sizzle, add the kale and sauté until just wilted (approximately 1-2 minutes). Strain off the water and add only the kale to the mixing bowl. Add the sweet potato, black beans, cumin, salt and pepper to the mixing bowl. Using a wooden spoon, stir to combine. One at a time, place the black bean, sweet potato and kale filling into a corn tortilla. Wrap and place in a freezer and oven-safe baking dish. Repeat until the dish is filled. Cover the enchiladas with moisture and vapor-proof material such as freezer paper, heavy foil, plastic wrap or a tight-fitting lid. Fix tape around the edges to make a tight seal. Label and date the contents and place in freezer.

To reheat: Place uncovered in a 400 degrees F until heated through (approximately 1- 1 ½ hours).

PASTA WITH HOMEMADE MARINARA SAUCE

Ingredients:
· 10-14 Roma tomatoes
· 1 tablespoon extra-virgin olive oil
· 1 small onion, diced
· 2 cloves garlic, minced over low to medium heat. Heat through stirring occasionally until the desired temperature is reached.

· ½ teaspoon dried oregano

· Sea salt and freshly cracked black pepper to taste

Preparation: Preheat your oven to 300 degrees F. Line a baking sheet with foil and place a cooling rack on top of the pan. Slice each Roma tomato lengthwise and place cut side up on the rack. Roast the tomatoes in the oven for at least 2 but no more than 3 hours. Remove from oven and allow to cool. In a large pot over low to medium heat, sauté the onions and garlic in the olive oil for 3 minutes, stirring occasionally. Turn the heat to low and add the tomatoes, oregano, sea salt and pepper. Using an immersion blender, blend through until you reach your desired sauce consistency.

You can stop here by simply freezing the marinara sauce and cook the pasta just before mealtime or you can prepare your pasta of choice (I love buckwheat for the added protein) and add it into the sauce prior to freezing. If you are freezing the pasta with the sauce, only cook it to al dente. As the pasta is reheated, it will cook just a bit more and you don’t want overcooked, mushy pasta.

To reheat: The night before you plan to serve the pasta, move it from the freezer to the refrigerator overnight. 30 minutes prior to serving, place in a large pot.

Bon appétit to you and your bébés!

This article is by Michelle Marinis courtesy of Well Rounded NY. Conceived with love by former magazine editors Jessica Pallay and Kaity Velez, Well Rounded NY aims to be the singular pregnancy resource for city-savvy moms-to-be. Through reviews, profiles, expert Q&As, local guides and more, Well Rounded curates the New York City pregnancy and helps its readers come to terms – and term! – with pregnancy in the city.

Raised in Texas with a down home Southern upbringing, Michelle Muller-Marinis grew up with a passion for food and cooking. After moving to NYC and beginning a family of her own, Michelle realized the importance of fresh, healthy baby food – she discovered her little ones were always happiest with a spoonful of homemade food in their mouths! She is the founder of Petit Organics and an NYC mom of three boys, Pearce, Rylan and Brandt. You can find Michelle on Facebook, Twitter, Instagram and Petit Organics on Facebook, Twitter, Instagram, and Pinterest.

Cravings Made Healthy: Mac & Cheese

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Article & Photo Courtesy of Well Rounded NY.

Janie’s Kitchen tweaks a few ingredients to create a creamy, gooey mac-and-cheese without a Lipitor chaser.

I am the mac-and-cheese fanatic. If it’s on the menu, I always order it. If it’s not and I think its an omission, I’ll request it. I might not always finish it, but will always indulge my inner child when a fix is available. Most of us crave mac-and-cheese but don’t eat as much as we’d like due to the high fat content. The béchamel sauce, which serves as the base for real macaroni and cheese, is one of the three mother sauces of French cuisine. Also referred to as a roux, it is comprised of butter and flour, which is then cooked in whole milk (note: we haven’t even talked about the cheese yet!). We all know that butter is high in fat, and not ideal for you in large concentrations to begin with, and flour (except the whole wheat kind) is likewise not nutritionally ideal. Adding this combination an already decadent treat is pushing it, especially if you’re pregnant. So how do we make healthy macaroni and cheese and still have it taste naughty and delicious?

My solution was substituting a secret ingredient that will change your views on mac-and-cheese forever: cottage cheese. Yes, you read it correctly – cottage cheese. Low-fat cottage cheese is your saving grace, especially when pregnant. Women need to consume 75 to 100 grams of protein per day when pregnant to properly care for growing mama and baby. One serving of low fat cottage cheese has 25 grams of protein, and nearly half of the four servings of calcium recommended daily.

Seriously, one 16-oz container of low fat cottage cheese puréed in a Cuisinart until creamy will provide a delicious béchamel substitute. The mac-and-cheese recipe below is my go-to anytime I have a craving. When complete, it serves four people the way mac was meant to be enjoyed — in big spoonfuls — or seven people on a diet. One serving of my mac-and-cheese has 42 of the 75-100g of protein and 100 percent of the 1200mg of the daily calcium recommended for expecting mothers. If you use whole wheat pasta, this recipe will also provide almost 100 percent of the whole grains needed daily. Talk about a gold medal winning mac-and-cheese!

Recipe courtesy of Janie’s Kitchen.

Ingredients:

  • 1 (16oz.) Container of Low-Fat Cottage Cheese
  • 1 Cup of Grated Extra Sharp White Cheddar Cheese
  • 1 Cup of Grated Reggiano Parmesan Cheese
  • 1 Tablespoon of Apple Cider Vinegar
  • 1 teaspoon of Black Pepper
  • 1 Package of Whole Wheat Pasta
  • 1 Tablespoon of Salt (for the pasta water)

Directions:
1. Place cottage cheese in a blender or mixer and pulse until the curds turn creamy.
2. Grate the cheeses and in batches add to the cottage cheese mixture.
3. Add apple cider vinegar and black pepper.
4. Meanwhile bring a large pot of water to a boil. Once boiling add salt and follow the pasta instructions on the package.
5. Before draining the pasta save 1 cup of the starchy pasta water.
6. Drain pasta and place back in the large pot.
7. Add ½ cup of the pasta water back into the pasta and 1 large scoop of the cheese mixture and stir. Add another scoop of the cheese mixture and more pasta water if needed. The starchy water allows the pasta and cheese to melt together to create creaminess without butter or milk.
8. Stir in the last cheese mixture and place pasta in a serving bowl.
9. Optional: Add breadcrumbs on top of pasta and place in the oven on broil until the crumbs turn golden brown.
10. Serve warm.

This article is by Janie Box courtesy of Well Rounded NY. Conceived with love by former magazine editors Jessica Pallay and Kaity Velez, Well Rounded NY aims to be the singular pregnancy resource for city-savvy moms-to-be. Through reviews, profiles, expert Q&As, local guides and more, Well Rounded curates the New York City pregnancy and helps its readers come to terms – and term! – with pregnancy in the city.

Essential Prenatal Nutrients & Vitamins During Pregnancy

Bundle Organics Prenatal VitaminsA healthy diet and good nutrition during pregnancy ensures that your baby gets the best start possible. After all, your intake is your baby’s main source of nutrition! Most women take a prenatal vitamin or mineral supplement during their pregnancy to make sure they are getting the right amount of crucial nutrients they need. This is particularly important for women with nausea who are vomiting during the first few months of pregnancy, or those certain dietary constraints, such as vegetarians, vegans, and those who are lactose-intolerant.

In addition to providing for your own health during pregnancy, you also need to take in extra amounts of minerals and vitamins that are required to grow a healthy baby. Here is why these nutrients are so important:

Folic Acid: Folic acid is a vitamin B-complex group and is important for baby’s cell division and blood formation. It has been shown to prevent spina bifida (also known as neural tube defects) and related birth defects that occur during early pregnancy. It is often recommended that women start taking 400 mg of folic acid at least two to three months before conception and 600 mg of folic acid throughout their pregnancy. There can be a considerable loss of vitamins due to oxidation when food has been stored for more than a few days, making it difficult to obtain a large amount of folic acid through food sources alone. Therefore, women should look into taking a folic acid supplement or drinking product like Bundle Organics to complement their nutrition.

Calcium: Calcium is necessary for the developing baby’s bones and teeth, and teeth, and is most needed in the second and third trimesters of pregnancy when bone formation occurs. A daily total of 1,200 mg re probably getting at least 150 to 200 mg of calcium, whereas, 8 oz. of skim milk provides about 300 mg of calcium. Therefore, many women end up having to take a separate calcium supplement or look to get calcium from other sources, such as broccoli and dark, leafy greens.

Vitamin D: Vitamin D works with calcium to help develop the baby’s bones and teeth and is essential for calcium to be absorbed into the body. It also plays a role in mineralizing the baby’s skeletal system. Exposure to sunlight activates vitamin D, but if you are pregnant during the winter months, this exposure is often limited and you may be advised to take a vitamin supplement or to increase your dietary intake. Women who are pregnant need 600 IUs of Vitamin D a day.

Iron: Iron is necessary for making hemoglobin, the protein in red blood cells that carries oxygen to the other cells. Many women are iron deficient, before, during and after they have children. Since blood is lost during childbirth and every month during menstruation, many women have reduced iron stores throughout their childbearing years. During your pregnancy, you need 27 mg of iron, which is double the amount of iron that a non-pregnant woman needs. This extra iron helps your body make more blood to supply oxygen to your baby. Some iron rich foods include lean red meat, poultry, fish, and dried beans and peas.

Essential Fatty Acids: Prenatal vitamins don’t usually contain essential fatty acids, such as Omega- 3 fatty acids DHA and EPA, which help develop the baby’s brain, nerve, and eye tissues. Fish is a good source of DHA and EPA, but you have to be careful about not eating too much fish that are high in mercury during your pregnancy.

Maintaining a healthy lifestyle and well-balanced diet is so important for expecting moms and their growing babies. That is why we created Bundle Organics, a line of prenatal juices made with USDA organic fruits and veggies and fortified with OBGYN-recommended nutrients that complement your daily prenatal vitamins. Our juices include just the right amount of nutrients that pregnant women are already getting from a prenatal vitamin, like folic acid, while also providing those that might be more difficult to obtain, such as calcium, iron, and vitamin D. For moms who are looking for ways to supplement their nutritional intake during pregnancy, we hope you’ll give Bundle Organics a try. All the nutrients we have in our juices are good for pre-conception and breastfeeding too!

 

KwanyLui Guest contributor: Kwany Lui is the co-founder of Bundle Organics, a new line of organic prenatal juices that are pasteurized and specially designed to address the unique nutritional needs of expecting and new moms. The juices are made with organic fruits and veggies, plus an extra bump of essential vitamins like iron, calcium, vitamin D, omega 3, and folic acid to support a baby’s healthy development. Bundle Organics is available at www.bundleorganics.com or www.amazon.com.

 

 

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