Delicious Healthy Applesauce

Ah, it sure feels like Fall today in the Twin Cities doesn’t it?  This weather has us thinking about all the wonderful things to love about a Minnesota fall day– getting snuggly indoors with those we love, watching the leaves change, and enjoying delicious apples, abundant at local orchards this time a year.  Perhaps you joined us last Friday for our annual Afton Apple Orchard Outing and have some apples left to enjoy, or maybe you have plans to head out to an orchard in the coming weeks– either way, this healthy, nourishing and delicious recipe will give you good reason to enjoy the fall harvest of apples!

This applesauce would make a great healthy snack in pregnancy, birth (great energy boost!) or the postpartum and would equally make a delicious meal for any little ones you have at home (kids love this nourishing recipe).  Making this at home with your family is a fun way to get everyone involved in cooking and the Autumn spirit, which is fast upon us!    

The ingredients are so simple!

12 medium apples and 2 sticks of cinnamon

Preparation:

1.  Peel, core and slice your apples into thin (1/4 inch) slices.  You can use a fancy all in one peeler, corer, slicer device or just do it the old fashion way!

2.  Place the apples and the cinnamon sticks in a large pyrex (or similar oven-safe) glass bowl with a lid.  

3.  Bake at 350 for 60 to 90 minutes until apples are soft

4.  Take the apples out and allow them to cool slightly.  

5.  Crush the apples with a potato masher until the sauce is your preferred consistency.  

6.  Enjoy straight up, or add to yogurt or latkes.  Mmmm delicious!

Serves 4-6

Tasty + healthy morning muffins

We know that in pregnancy and new motherhood (and, really, anytime!) it is so important to eat a healthy breakfast.  We also don’t always have time to whip up a full protein packed, veggie-filled meal in the mornings.  Enter these tasty treats.  These muffins are full of protein, healthy fats, veggies…and they are gluten-free (and still delicious)!  They are also easy to make.

Great as a meal on the go (or part of a fuller morning meal) or as a snack anytime of day!

Enjoy!

Ingredients:

• 5 eggs
• 1 cup coconut oil
• 2 t vanilla extract
• 2 c rice flour
• 1¼ c sugar (can use coconut sugar)
• 1 c oats (use gluten-free certified if sensitive to gluten)
• 1 c unsweetened, flaked coconut
• 1 c golden raisins
• 1 apple, grated
• 2 c carrot, grated
• 1/2 c chopped walnuts (optional)
• 2 t ground cinnamon
• 2 t baking powder
• 2 t baking soda
• ¼ t sea salt

Directions:

Preheat oven to 350°.

Mix all ingredients until this very thick batter results (with even moisture throughout).

Line a regular sized muffin tin with paper baking cups. Fill these ¾ full with batter.

Bake for 25 minutes until firm and toasty brown on the outside.

Cool in the tins and then on a rack.

Enjoy!

Recipe: Ice Cream for Pregnancy!

Many of our clients know our famous “no ice cream in pregnancy!” rule.  We recommend that our pregnant clients strictly limit or totally cut out ice cream, because its high fat and caloric qualities can spell trouble for mom and baby…we’ve seen it time and again!

Well, fortunately, like many rules, there are loopholes in the no ice cream rule!

In one of our recent childbirth education classes with the lovely Rochelle Matos, one of our families brought in ice cream for everyone to share…but it’s not exactly ice cream… its gluten free and vegan-friendly and its packed with protein, which all mamas and babies need.  It isn’t as loaded up with fat, calories, and sugar like regular ice cream.  This recipe is for a HEALTHY cookie dough blizzard, modeled after, and drastically improving upon (health-wise) the flavor of a DQ blizzard, in which many Minnesotans love to indulge.  The DQ version has 2.5 times the amount of calories, more than 3 times the amount of fat and carbs, over 7 times the amount of sugar, and only one-sixth the fiber and one-half the protein of our healthier alternative (see below for the numbers).  In addition, our version is made with healthy and unprocessed ingredients, which are much better for mom and baby.  (Seriously, most of the ingredients in those DQ blizzards don’t sound anything like real food ingredients!)

Enjoy this delicious alternative to ice cream and feel free to get creative, making different flavors, and experimenting with fresh or frozen fruits, honey, or other healthy additions.

Ingredients

For The Cookie Dough:

• 1/2 cup of raw cashews
• ⅓ cup rolled oats
• 1 scoop vanilla whey protein isolate, or a vegan protein powder (Growing Naturals Raw Yellow Pea Protein, which you can get at the Coop, is divine)
• 2 tablespoons unsweetened almond milk
• 2 tablespoons pure maple syrup
• ⅓ cup pitted dates, soaked in hot water
• 1 ounce of dark chocolate (preferably 70% cocoa or more)

For the ‘Ice Cream’:

• 2 bananas, cut into chunks and frozen
• 6 ice cubes
• ½ cup unsweetened almond milk
• 1 tablespoon natural almond, sunflower, or peanut butter

Directions

Cookie dough balls (makes 20 balls, each serving of ice cream calls for two)

1. In a food processor, mix cashews, oats, and protein powder. Pulse until a flour consistency is reached.
2. Add maple syrup and almond milk and pulse a few more times.
3. Add in the dates and process until well combined.  Batter should resemble a thick sticky paste.
4. Transfer mixture to a bowl
5. On a cutting board, cut chocolate into small chunks with a knife and fold in chocolate into mix.
6. With wet hands (important step!), roll cookie dough into small round balls. Place on a plate or cookie sheet covered with parchment paper.
7. Freeze cookie dough balls for at least 3 hours. (Extras can be kept in the fridge)

Ice Cream (makes 2 servings)

1. Peel bananas and cut into quarters and freeze. Once frozen, you are ready to make the ‘ice cream’.
2. In a food processor or blender, combine banana, almond milk, ice cubes, and nut butter. Blend until smooth.
3. Transfer to lidded container and freeze for 2 hours or until firm. (if left longer and hard to scoop, just thaw on the counter)
4. Once your ‘ice cream’ is thick and scoop-able, divide between 2 glasses.
5. Drop in a couple cookie dough balls to each glass, and enjoy!

Nutritional Information

Calories: 388

Fat: 12g

Carbohydrates: 42g

Sugar: 16g

Fiber: 6g

Protein: 33g

For comparison, a medium DQ cookie dough blizzard has 1,030 Calories, 40g Fat, 157g Carbs, 117g Sugar, 1g Fiber, 17g Protein

Click here for recipe and image source

 

 

 

Breakfast sausage

In pregnancy, getting enough protein is paramount.  To get the necessary amount each day, it is good to incorporate protein sources into each meal and snack, beginning with breakfast.  There are many good sources of protein among common breakfast foods, such as yogurt and eggs.  Sometimes, however, we get stuck in a rut after having the same food again and again every day for breakfast.  It can be nice to find new recipes and new foods to enjoy during pregnancy.  This one is of the meat variety…and it is tasty and easy to make.  You can enjoy with eggs, frittata, veggies, fruit, topped with salsa, or all by themselves!

Ingredients:

1 1/2 pounds of lean organic ground turkey or chicken or pork

1-2 T of minced fresh sage

1 T of minced fresh rosemary

1 t of fresh cracked black pepper

1 1/2 t of sea salt

1 T of honey

1 T of extra virgin olive oil or coconut oil

Directions:

1.  In a large bowl, combine all of the ingredients except for the olive oil.  Use your hands or a spoon/fork to mix thoroughly.

2.  Divide the mix into about 8 portions and make into patties that are a little over 2 inches in diameter.

3.  In a skillet, heat the olive oil over medium low heat and cook the patties, turning once and gently pressing the second side into the pan.  Each side will take about 5 to 8 minutes and will turn golden brown when done.

4.  Transfer the cooked patties to a paper towel lined plate and serve.  You may also wish to save some for future meals or snacks!

Enjoy!

Valentine’s Day Chocolate Cranberry truffles

We couldn’t resist sharing this delicious chocolate recipe the day before Valentine’s Day.  But though it is a treat, it does have some health benefits.  Coconut oil is great for the skin and immune system (it is anti-viral, anti-fungal and neuro-protective), and this recipe cuts out the extra sugar found in many dessert recipes.  Enjoy!

And don’t forget to join us for our Valentine’s Celebration tomorrow morning at Health Foundations from 10-11am!

• 1½ ounces dark chocolate chunks
• ⅓ cup dried cranberries (or any preferred berry)
• ⅛ t sea salt
• ¼ cup coconut oil
• ¼ cup coconut butter (you can find at co-op)
• 7 drops (vanilla) stevia or regular stevia and add 1 t of vanilla extract

1. In a food processor, pulse chocolate and cranberries
2. Add in salt until mixture is the texture of coarse gravel
3. Next, add in the coconut oil, coconut butter and stevia
4. Scoop mixture 1  tablespoon at a time into a lined mini muffin pan
5. Refrigerate for 3 hours to set, then serve

Makes 10 truffles

Recipe credit: Elana’s Pantry

Cottage Pie Recipe (great freezer meal!)

With winter really testing our muster (and patience) this cold February, we thought a hearty wholesome meal would help bring out our collective Minnesota heartiness.  This Cottage Pie, sometimes called Shepherds’ pie, is full of healthy vegetables and meat, so it’s teeming with protein, vitamins and minerals.

This recipe would also make a great freezer meal for the postpartum period– feel free to double or triple the recipe!  We have had luck storing this meal in mason jars, to later thaw and add to a baking dish.  You may choose to make the mashed “potato” topping when you are ready to heat and serve, or make ahead and just store it separately.

Vegetarians, perhaps a meat substitute would work great in this recipe!  Some ground tempeh might be really nice!

Ingredients:

3 large heads of cauliflower, trimmed and chopped coarse

4 T of olive oil

2 medium sweet yellow onions (approximately 2 cups)

4 medium carrots, sliced or diced (2 cups)

4 celery stalks, diced or sliced (about 1 cup)

1 pound of organic grass-fed ground beef (can substitute tempeh or other ground meat)

1 cup of chicken stock/broth

1 t black pepper

1/2 t of sea salt

Directions:

For the mashed potato “topping”:

1.  Steam the cauliflower until tender

2.  In a food processor, blend the cauliflower with 2 T of olive oil (you can also add sour cream, chives, butter, salt, or whatever you’d make mashed potatoes with)

3.  Set aside

For the inside goodness:

1.  Heat 2 T of olive oil in a large skillet over medium heat.  Saute the onions for 8-10 minutes.

2.  Add the carrots and celery and saute for another 10 minutes.

3.  Add ground beef and cook for 5-7 minutes until browned.

(you can also cook these one at a time, especially if doubling the recipe, and set cooked ingredients into a big bowl)

4.  Add broth to the mixture and cook down until half of the liquid evaporates (about 7-8 minutes).

5.  Stir in pepper and salt.

Put it all together:

1.  Preheat oven to 350

2.  In a large glass baking dish (can use 8×8 or 9×13), add the meat and veggie mix.

3.   Top with the mashed “potato” mix.

4.  Bake for 40-60 minutes (longer if from frozen)

5.  Serve and enjoy!

Spicy Warming Chai tea

Since we posted a smoothie recipe last week, and here we are in the middle of winter, we thought a warm beverage may be a great follow up this week.

Sure, you can buy chai tea at the store or coffee shop, but it generally tastes better when you make it fresh.  Chai (which actually just means “tea” in Hindi and many other languages in India and the surrounding countries)  is a great beverage to enjoy in the winter as its packed with warming spices.  It is also a great alternative to coffee, which many pregnant women appreciate when looking for non-caffeinated beverages.  This recipe is also made with peppermint/peppermint tea which is a boon for pregnant mamas, as it can help with indigestion, nausea, and even headaches.  Do note that nursing mamas are better not to consume peppermint too much or too often, as it can diminish milk supply.  This tea contains ginger as well, which is excellent for nausea and should also be used in moderation, particularly in the first trimester.  All cautions aside, a cup of this tea on a cold winter day will likely do your body and mind good.

Enjoy this warming chai tea, preferably with your feet up, cozied next to your fireplace, partner, friend and/or pet.

Spicy Masala Chai Tea

Serves 4

6 cups of water

3 T of peeled and minced ginger

3 cinnamon sticks

3 cloves

3 peppercorns

3 cardamom pods

1 T of loose peppermint tea (or 1 drop of high quality therapeutic grade peppermint essential oil)

2-4 T of coconut milk (ideally full-fat “real” coconut milk, not cartoned milk alternative)– optional

2-6 drops of stevia, depending on your sweetness preference–optional

2T of blackstrap molasses for sweetening instead of or in addition to stevia (this is a great source of iron)–optional

Directions

In a saucepan, combine water and ginger and heat over medium until the water boils.  Lower the heat and add the remaining ingredients, simmering for 10 minutes.

Remove from heat, strain water from herbs and pour into your favorite mug.  Add stevia, molasses and/or coconut milk as desired.  Enjoy and be well!

Green Goddess smoothie

All this cold weather has us thinking about smoothies…ironically enough!  While many of us benefit from favoring warm, comforting foods in colder months, a smoothie this packed with goodness is worth the possible brain freeze.  It it best to consume colder foods like these in the midday if possible, though you can enjoy them anytime.

This smoothie is packed with crucial nutrients and protein from superfood all-stars like kale, chia, flaxseed, and spirulina.  Really, everything in this smoothie is great for your body and your baby.  Not only is this great for pregnancy, but would also make for a fabulous early labor snack to give you lots of fuel and nutrients for the journey ahead.  The bonus is that this smoothie is beautiful and gives a splash of color to these otherwise white winter days!  Enjoy mamas.

In a blender or with an immersion blender, blend and enjoy:

– 1 ripe banana

– 1 cup frozen organic blueberries

– 1 cup organic spinach

– 1 cup organic kale

– 1/3 of a cup of coconut water (can substitute almond milk or plain water), add more liquid if you like your smoothies drinkable rather than spoonable

– 1 T ground flax seeds

– 1 T chia seeds

– 1 t hemp protein powder (optional)

– 1 t spirulina

– 2 medjool dates (optional– adds sweetness)

Three easy postpartum soups (or anytime!)

Soup season is upon us…and soup can be an excellent nutrient-dense and nourishing meal or snack for busy new mamas.  The beauty of soup is that is can be made ahead of time, even frozen, one batch can last several meals, and its fairly easy to reheat and consume (we just have to circumvent baby’s head as we heap spoons of hot soup into our mouths!).

Here are three great soups recommended by master herbalist, midwife, and medical doctor Aviva Jill Romm for the postpartum.  Dr. Romm has other great postpartum meal recipes and many other rich resources for new mamas in her book Natural Health after Birth.  (She also has a fantastic pregnancy book called The Natural Pregnancy Book.)

Barley Stew

Okay, technically a stew and not a soup, this stew is great for encouraging good milk production.

• 2 carrots*
• 2 celery stocks*
• 1 parsnip*
• 1 yellow onion, sliced
• shiitake mushrooms, sliced
• 2 cups of dried pearl barley
• 2 T olive oil
• 8 cups water
• salt, to taste

*diced

Sauté all of the vegetables in the olive oil for 3-5 minutes.  Move to a large pot, add the barley and water.  Bring to a boil, then reduce to simmer for an hour or until barley is tender.  Season as you wish and enjoy warm.  This stew will keep for three days in the frig.

Sesame and Shiitake Mushroom Soup

• 1 t toasted sesame oil
• ½ inch fresh ginger root, peeled and diced small
• 1 carrot, sliced
• 4 oz. shiitake
• 6 cups of broth
• 4 oz. of soba or somen noodles
• 1 T tamari
• 4 oz. of tofu (optional, good for milk production)
• 1 T cilantro
• salt to taste

In a soup pot, sauté all the vegetables (not the cilantro) for 4 minutes.  Add broth, noodles, and tamari (and tofu if using).  Turn off the heat after 10 minutes.  Add the cilantro and serve.

Lentil Soup

• 1 T olive oil
• 1 yellow onion*
• 1 carrot*
• 1 red bell pepper*
• 1 cup of dried green lentils
• 1 bay leaf
• 1 16-oz can or jar of tomatoes
• 6 cups water
• 1 T fresh mint, chopped
• 1.5 t salt
• 2 cloves of garlic, crushed
• black pepper to taste

* diced

Sauté in oil, the onion, carrot and pepper.  Add lentils, tomatoes, bay leaf and water.  Bring to boil, then reduce to simmer for 1 hour (until lentils are soft).  Add mint during the last 5 minutes of cooking.  Add pepper as desired.

Protein Pumpkin Bread

This is a great season for all things pumpkin!  Try this recipe, which contains almond flour and eggs, for a low sugar, high protein comfort food this fall.

Ingredients:

• 1 cup almond flour
• 1/2 t baking soda
• 1/4 t of sea salt
• 1 T cinnamon
• 1 t nutmeg
• 1/2 t cloves
• 1/4 t cardamom
• 1/2 c roasted pumpkin
• 2 T honey
• 1/4 t stevia
• 3 eggs

Directions

1. In a food processor, mix almond flour, salt, baking soda and spices
2. Add pumpkin, honey, stevia and eggs and pulse (2 minutes)
3. Scoop batter into a mini loaf pan***
4. Bake at 350° for 35-45 minutes
5. Cool for 1 hour
6. Serve

***If you use a larger loaf pan, your bread may not “rise,” but it will still be tasty.

Healthy hydration for pregnancy and labor + a recipe

During pregnancy and labor it is important to remain hydrated and, particularly in labor, to consume beverages that will provide sustained energy for the demanding work of birthing a baby.  Hydration is essential to a well functioning uterus (the largest muscle in mom’s body at the time of birth) and to preventing maternal exhaustion, which is one reason some women need extra assistance in a hospital setting during labor.  A December 2010 study from the American Journal of Obstetrics found that hydration during labor is correlated to more effective and shorter labors, along with less risk of induction and/or cesarean.  So hydration is key.

Due to successful marketing, sports drinks– the -ade drinks– are often what we first think of when we want a beverage that will give us electrolytes and energy for physical exertion.  Unfortunately, these beverages are often wrought with unhealthy ingredients such as (GMO) high fructose corn syrup, artificial dyes, and brominated vegetable oil.  Brominated vegetable oil, a flame retardant, is banned from foods in Europe, Japan and numerous other countries due to serious health concerns associated with it.  Yet the FDA still permits it in our foods.

Political issues aside, there are natural and healthy alternatives to these mass-produced beverages that work well for offering hydration and sustained healthy energy during pregnancy and birth.

Coconut water

Coconut water is a natural and healthy source of hydration and nutrients needed in pregnancy and labor.  Coconut water naturally contains sodium and potassium, which are important in helping to balance fluids in the body.  Potassium also regulates blood pressure and other body systems.  According to Naked Juice’s website, each serving of coconut water contains 650 mg of potassium, 65 mg of calcuim, and 23 mg of magnesium, all important electrolytes needed by the body.  Coconut water is also free of additives and artificial ingredients, making it a good alternative to commercial electrolyte drinks.

Emergen-C

Emergen-C, packed with vitamins and minerals, is another excellent hydration option for labor and is also great to take at the early onset of a cold.  

Homemade “Sports Drink” Recipe

In a large (quart-sized) mason jar, combine:

• 2 teaspoons of Natural VItality’s “CALM” calcium magnesium supplement
• 1/4 teaspoon of unrefined or Himalayan sea salt
• 8-10 drops of stevia extract (available at Trader Joe’s, co-ops, and Whole Foods)
• 2-4 Tablespoon of juice (lemon, orange, lime or pineapple grapefruit juice)
• 32 ounces of purified water, green tea, raspberry leaf tea, or nettle tea

Mix well and refrigerate or enjoy right away.

Easy Chicken Enchiladas – Great for Freezing!

Sharing this fantastic recipe for Easy Chicken Enchiladas – easy to make, tastes great, and makes a great freezer meal for post-baby!  Enjoy & be sure to share your favorite freezer recipes in the comments!

EASY CHICKEN ENCHILADAS

• 1 can Rotel tomatoes and green chilies, drained
• 1 (8oz) pkg cream cheese, cut up and softened
• 3 chicken breast (fresh or thawed….frozen might make it too runny)
• 8 (8″) flour tortillas (depends on how much filling you put in each)
• 2 cups shredded Monterey Jack cheese (I used some Cheddar/Colby with it!)
• Spinach (optional)
• 1 pint whipping cream

DIRECTIONS

Put chicken breasts, cream cheese, rotel and green chilies in slow cooker.  Cook on low for 4-6 hours until chicken is tender.

Shred the chicken in the slow cooker (it should shred up pretty easily with just a fork).

Spoon 2-3 tablespoons of chicken mixture down center of each tortilla. Add some spinach if you like.  Roll up tortillas and place seam side down in a lightly greased 9×13 baking dish. (This is where you’d stop and package for freezing – I’ve found a combo of saran wrap & foil works nicely. Be sure to thaw before you cook.)

Sprinkle with Monterey Jack cheese, and drizzle with whipping cream.

Cover with foil and bake at 350 degrees for 30 min. Take off foil and cook for another 15 mins, or until top is golden brown.

Serve with your favorite taco topping: black beans, lettuce, tomato, sour cream, onion, guacamole…whatever you desire!

WHAT’S YOUR FAVORITE FREEZER RECIPE?

Butternut Squash, Quinoa, Spinach, Walnut Fall Salad

With fall beginning to show its splendor, we naturally begin to seek out warmth and comfort foods.  This vegetarian/vegan recipe is great for pregnant mamas due to its high protein and nutrient content.  This is a perfect meal or side dish for lunch or dinner (heck, or even breakfast!)

• Walnuts are one of the richest sources of plant-based omega-3 fatty acids, which are crucial to fetal brain development, and contain protein.
• Spinach is loaded with vitamins A, C, and K, and folic acid.
• Quinoa is an excellent source of protein, complex carbohydrates, B vitamins and manganese (essential for the production of white and red blood cell).
• Butternut squash contains protein, Vitamins A, C, E and B6, and folate, as well as potassium.

Each serving of this dish has 14 grams of protein, 7 mg of iron, 239 mg of calcium, and 9 grams of fiber.

INGREDIENTS

• 1 tablespoon extra virgin Italian olive oil
• 2 cloves minced garlic
• 1 medium leek, white and light green parts only, cleaned and sliced thin
• 2 cups reduced-sodium vegetable broth
• 2 cups peeled and diced butternut squash
• 1 cup quinoa
• 1/3 cup raisins
• 2 cups baby spinach or kale
• 2 tablespoons toasted chopped walnuts

INSTRUCTIONS

1. Heat the oil in a large saucepan over medium-high heat. Add garlic and leeks and cook, stirring occasionally, until softened (5 minutes).
2. Add the broth, squash, quinoa and raisins and bring to a boil. Reduce the heat and simmer, covered, until the liquid is absorbed and the squash and quinoa are tender (15 to 20 minutes).
3. Gently stir in the spinach and cook until it just begins to wilt (2 to 3 minutes).
4. Remove from the heat. Sprinkle with walnuts.  Serve and enjoy!

Recipe: Sesame Salmon Burgers

While certain types of fish are not recommended in pregnancy, having “safe” fish regularly is actually quite beneficial.  Salmon, for example, is an excellent source of DHA, an Omega-3 fatty acid essential to the development of baby’s brain, eyes, and heart.  Sufficient intake of DHA has also shown to help labor progress smoother, increase skin integrity, and decrease the risk of tearing in childbirth.

The following recipe is a high protein, nutrient-rich, quick and easy dinner recipe.

Ingredients:

• 1 pound wild salmon, no skin
• 1 tablespoon ume plum vinegar (or red wine vinegar)
• 1 tablespoon toasted sesame oil
• ¼ cup scallions (white and green parts), chopped
• 1 clove garlic, pressed
• 1 teaspoon fresh ginger, minced
• ¼ cup toasted sesame seeds
• 2 large eggs
• 1 tablespoon flour (coconut flour if gluten-free)
• coconut oil or other oil, for frying

1. Rinse the salmon, pat dry and cut into ¼-inch cubes
2. In a large bowl, combine the salmon, sesame oil, vinegar, garlic, ginger, scallions, sesame seeds and eggs
3. Stir flour into this mix
4. Use a ¼ cup measuring cup to form mixture into patties
5. Heat the frying oil in a 9 inch skillet over medium-high heat
6. Cook the patties for 4 to 6 minutes per side, until golden brown
7. Transfer patties to a paper towel-line plate and serve hot

Note: You may want to make the patties ahead of time (the night before) to intensify the flavors.  You can grill on BBQ or stovetop for dinner the next day.

Makes about 12 small patties

Recipe: “Bowl of Goodness”

This fast and easy meal is packed with protein and nutrients pregnant and new mamas need.

• The quinoa, a grain that can be purchased at most grocery stores, is vegan, gluten-free and a complete protein.
• The kale packs a big punch of vitamins A, C, and K, omegas, and calcium.  It has more iron than beef.
• The avocado is a heart-healthy fat and contains fiber, potassium (more than twice the amount found in a banana), vitamin E, B vitamins, and folic acid.
• The eggs, considered “brain food” for your baby, are a great protein source and contain cholesterol, essential fatty acids, calcium, iron and vitamins A, D, E, and K, which babies and mamas need.

This recipe serves one, so feel free to multiply the recipe, or make more quinoa ahead of time to make meal preparation even easier.

Ingredients:
1 cup cooked quinoa
1/2 bunch kale, destemmed, torn into pieces
1/2 avocado, cubed
1 egg
Sea salt
Ground pepper
2 tablespoons lemon juice, plus an extra splash or two
1/8 cup olive oil, plus more for drizzling over kale prior to roasting (you can also use coconut oil, which is great for mama’s connective tissues and may reduce likelihood of stretch marks)
Splash of your favorite hot sauce, if desired (you might want to skip if you have heartburn)

Directions:

• Preheat oven to 350 degrees.
• Dizzle kale with olive oil, sea salt, and pepper and place on baking sheet prior to roasting.
• Roast kale for 12-15 minutes, turning at least once throughout the process.
• In a serving bowl, mix 1/8 cup olive oil with lemon, sea salt, and pepper.
• Add quinoa into in olive oil mixture.
• Top with avocado and then roasted kale
• Fry egg over medium heat, about 3 minutes each side, season with sea salt and pepper, and place on top of kale.
• Splash a drop or three of your favorite hot sauce on top.
• Cut into egg and mix all these happy, healthy ingredients together.

Enjoy mamas!

Recipe: Lactation Cookies

This yummy oatmeal cookie recipe is one of the many ways for breastfeeding/pumping mamas to maintain their milk supply!

Lactation Cookies
Recipe by MilkinMamas

2 Tablespoons flax seed meal

4 Tablespoons water

1 cup butter, soften to room temperature

1 1/2 cups firmly packed brown sugar

2 eggs, room temperature

1 teaspoon vanilla

2 cups flour (all-purpose or white whole wheat)

3-4 Tablespoons brewer’s yeast

1 teaspoon baking soda

1 teaspoon salt

3 cups rolled oats

1 cup chocolate chips

1. Preheat oven to 350 degrees
2. In a small bowl, combine the flax seed meal and water. Let stand for 5 minutes.
3. In a large bowl or stand-up mixer, beat butter and brown sugar well.
4. Add eggs and beat well.
5. Add flax seed mixture and vanilla, beat well.
6. In a separate bowl, sift together flour, brewer’s yeast, baking soda & salt.
7. Add dry ingredients to butter mixture, mix well.
8. Stir in oats and chocolate chips.
9. Scoop by rounded tablespoons onto baking tray.
10. Bake 12 minutes.
11. Cool on baking tray for 5 minutes before transferring to a cooling rack.

Be creative and try these variations or additions:

• 1 teaspoon cinnamon
• flaked or shredded coconut
• dried cranberries, cherries, apricots or raisins
• white chocolate chips