201 Organic Smoothies and Juices for a Healthy Pregnancy: Nutrient-Rich Recipes for Your Pregnancy Diet (8 page)

Helps boost energy levels

The mix of romaine, mint, cucumbers, and honeydew in this recipe combine beautifully to develop one crisp smoothie. The way cucumbers help you feel good and put you in a good mood from their abundance of B vitamins is good enough reason to turn the blender on. B vitamins are known to be associated with energy levels, especially during the change of seasons, not to mention, they help your baby to grow and develop.

YIELDS: 3–4 CUPS

1 cup romaine lettuce

1 sprig mint leaves

3 cucumbers, peeled

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honeydew melon, peeled, seeds removed

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cup kefir

1. In a blender, combine romaine and mint leaves followed by the cucumbers, melon, and
   ¹
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   cup kefir and blend until thoroughly combined.
   
2. Add remaining kefir while blending until desired texture is achieved.
   

Good for pregnancy cravings

When the sweetness of a berry smoothie sounds just perfect, treat yourself to this homemade version that offers both health benefits and the peace of mind from knowing exactly how it’s made. And with so many ingredients in commercially made products, this smoothie will help you be a role model of clean eating for years to come.

YIELDS: 3–4 CUPS

1 cup iceberg lettuce

1 pint strawberries

1 pint blueberries

1 banana, peeled

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cup vanilla almond milk

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cup ice cubes (optional)

1. Combine iceberg, strawberries, blueberries, banana, and almond milk in a blender until thoroughly combined.
   
2. Add optional ice cubes while blending until desired texture is achieved.
   

BERRIES AND THE BLADDER

Although many people consider them just tasty fruits, berries are well-known superfoods that can improve health and prevent illness. In addition to contributing to strong heart health, blueberries and cranberries promote bladder health by acting as a guard against E. coli bacteria, which is the culprit in urinary tract infections. Pregnant women are more vulnerable to urinary tract infections—especially between weeks six and twenty-four—because the urinary tract is changing and the uterus sits directly on top of the bladder. This can cause a blockage during drainage, which can lead to an infection.

Good for morning sickness

Watermelon’s amazing taste isn’t the only great thing about this fruit! Watermelon has been shown to ease heartburn and reduce swelling in pregnant women, and morning sickness and dehydration may also be alleviated due to its 92 percent water content. Lastly, the minerals it contains can help prevent third-trimester muscle cramps. Drink up!

YIELDS: 3–4 CUPS

1 cup iceberg lettuce

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sprig mint leaves

2 cups watermelon

1 cucumber, peeled

Purified water, to taste (optional)

1. Combine the iceberg, mint, watermelon, and cucumber in a blender and blend until thoroughly combined.
   
2. Add water, if necessary, while blending until desired texture is achieved.
   

Good for pregnancy cravings

Ahhhh, chocolate! This smoothie has the perfect blend of ingredients to satisfy any chocolate craving. In addition, flavonoids—antioxidants that produce the color properties in plants and have anti-inflammatory benefits for the body—are responsible for the well-known benefits of cocoa and are capable of relaxing your veins. This can lower your blood pressure, a common problem in late pregnancy.

YIELDS: 3–4 CUPS

1 cup watercress

2 tablespoons raw powdered cocoa

2 bananas, peeled

2 cups almond milk

1. In a blender, combine the watercress and cocoa powder, followed by the bananas and 1 cup of the almond milk and blend until thoroughly combined.
   
2. Add remaining cup of almond milk while blending until desired texture is achieved.
   

CHOCOLATE IS HEALTHY?

Chocolate has been determined to be beneficial in the daily diet! Now, don’t take this as a go-ahead to dive into that huge bag of M&M’s. Powdered, unprocessed cocoa is the chocolate shown to provide the most benefits. Although the candy bar alternative may seem more gratifying, the sugar content, trans fats, and milk products may be the reason they haven’t yet been labeled superfoods and have been shown to cause more harm to our health. However, if you’re choosing cacao or unprocessed cocoa to enjoy during your pregnancy you can receive the benefits it has to offer.

Good for pregnancy cravings

If that Almond Joy candy is what satisfies your sweet tooth, this smoothie is for you. Packed with the flavors of almonds and coconut, this creamy smoothie will surely become one of your favorites! The protein and fiber from almonds provide a tool for subsiding pregnancy cravings, but the delicious flavor combination of coconut, almonds, and banana might make your cravings go away on its own!

YIELDS: 3–4 CUPS

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cup almonds

2 cups fresh coconut milk (not canned)

1 cup romaine lettuce

Flesh of 2 mature coconuts

1 banana

1. Combine the almonds and
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   cup of coconut milk in a blender and emulsify until most remnants of the almonds have been liquefied, adding more liquid as needed.
   
2. Add the romaine, coconut flesh, banana, and 1 cup of coconut milk and blend until thoroughly combined.
   
3. Add remaining
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   cup of coconut milk, if needed, while blending until desired texture is achieved.
   

Good for your digestive system

Pumpkins are good for pregnant women. How? They can relieve abdominal cramps during pregnancy when they are cooked. They can also eliminate eczema, edema, and relieve the common condition of constipation in women who are expecting. Their composition of vitamins A and C and fiber make pumpkins perfect for the job.

YIELDS: 3–4 CUPS

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cup pumpkin, cubed or diced

1 cup vanilla soymilk

1 cup romaine lettuce

1 teaspoon cloves

1 tablespoon ginger, grated

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cup Greek-style yogurt

1. Combine pumpkin and
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   cup soymilk in a blender until completely emulsified.
   
2. Add romaine, cloves, ginger, and yogurt and blend until thoroughly combined.
   
3. If needed, add remaining soymilk while blending until desired consistency is achieved.
   

THE POWER OF PUMPKIN

Rich in vitamins and nutrients, this beta-carotene–rich squash contains a surprising amount of the nutrition you need throughout your pregnancy. Pumpkin contains more than 140 percent of your daily value of vitamin A in just
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cup. By consuming pumpkin with ginger, yogurt, and soymilk in this smoothie, you’ll be getting a protein-packed, vitamin-rich treat that will satisfy your need for pumpkin pie any time of year.

Good for your baby’s nervous system

Eating for two can be a nerve-wracking responsibility; however, the flavors and nutrition from this smoothie will help build your confidence. Sweet potatoes contain carotenoids, which are converted to vitamin A, which are so important for your baby-to-be’s circulatory, respiratory, and central nervous systems. The bonus of this smoothie is that the sweet potatoes and spinach in this recipe provide you with a great source of vitamin C, folate, and fiber.

YIELDS: 3–4 CUPS

2 sweet potatoes, peeled and cut for blender’s ability

2 cups vanilla soymilk

1 teaspoon cloves

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"–1" knob of ginger

1 cup spinach

1. Combine the sweet potatoes with 1 cup vanilla soymilk in a blender and blend until sweet potato is completely emulsified.
   
2. Add cloves, ginger, and spinach and blend until thoroughly combined.
   
3. Add remaining 1 cup of soymilk while blending until desired texture is achieved.
   

Good for pregnancy cravings

This recipe blends the star ingredients of coconut cream pie, coconut, and banana, in a healthy smoothie. Consuming coconut during pregnancy can help keep away constipation and heartburn and the protein from the Greek yogurt and the fiber from the banana and coconut will take care of cravings by slowing your digestion and increasing your satiety.

YIELDS: 3–4 CUPS

1 cup romaine lettuce

Flesh of 2 mature coconuts

1 tablespoon lemon juice

1 banana, peeled

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" ginger, peeled

¹
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cup almond milk

¹
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cup Greek-style yogurt

1. Combine romaine, coconut flesh, lemon juice, banana, ginger, and almond milk in a blender until thoroughly combined.
   
2. Add the yogurt while blending until desired texture is achieved.