201 Organic Smoothies and Juices for a Healthy Pregnancy: Nutrient-Rich Recipes for Your Pregnancy Diet (17 page)

BOOK: 201 Organic Smoothies and Juices for a Healthy Pregnancy: Nutrient-Rich Recipes for Your Pregnancy Diet
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Peach Strawberry

Peaches can enrich your pregnancy in multiple ways, because they are full of folic acid; vitamins A, C, and E; and potassium. This juice will help prevent birth defects, support your baby’s growth, boost your immune system, improve your skin, and help you stay hydrated.

YIELDS: 1
1

4
CUPS

1 large peach, pitted

7 large strawberries, hulls intact

Juice peach and then strawberries. Stir.

 
Calories
Fat
Protein
Sodium
Fiber
Carbohydrates
PER 1
1

4
CUP SERVING
124
1g
3.5g
2mg
7.1g
28g
Dilly of a Cucumber

Good for your baby’s bones and development

The cucumbers used in this recipe are a great source of folate, which is particularly important during pregnancy as it can help reduce the risk of neural-tube defects in your baby. Cucumbers are also a good source of the antioxidant vitamins A and C, which assist in growth and healthy development.

YIELDS: 1
1

4
CUPS

1

2
large cucumber, peeled

1 stalk celery, leaves intact

2 sprigs fresh baby dill

Juice cucumber. Add celery and juice to combine. Stir well. Garnish with fresh sprigs of dill.

 
Calories
Fat
Protein
Sodium
Fiber
Carbohydrates
PER 1
1

4
CUP SERVING
31
0.12g
1.5g
45mg
2g
8g

FRESH DILL

Dill is a tasty herb and a nice addition to this drink. However, dill does not juice through your juicer, so the best thing to do is serve your cucumber drink with a fresh sprig of it. If you want more dill flavor, add chopped dill to the drink.

Carrot Apple Broccoli

Good for your baby’s bones and development

The broccoli found in this juice will build your baby’s bones and keep yours strong. Broccoli is a good source of vitamin C, but it also contains riboflavin, calcium, and iron. The vitamin C and calcium are key players when it comes to strengthening your bones and riboflavin promotes your baby’s growth, vision, healthy skin, and bone and muscle development.

YIELDS: 1
1

4
CUPS

2 carrots, peeled

1 red delicious apple, cored

1 cup broccoli

Juice carrots, apple, and then broccoli. Stir.

 
Calories
Fat
Protein
Sodium
Fiber
Carbohydrates
PER 1
1

4
CUP SERVING
157
0.44g
4.7g
109mg
10g
44g

Carrots and apples make a tasty combination. This bright juice combo packs in vitamins A and C, and works nicely with additional flavors. Spice it up a bit with the Ginger Carrot Apple recipe, or go green by adding in some leafy vegetables for a glass of Carrot Kale.

Cherry and Blueberry

There are about sixteen varieties of blueberry. They have more antioxidants than any other fruit or vegetable, and they’re also high in fiber, potassium, and vitamins A and C. All of these antioxidants and nutrients will help protect you and your baby from any foreign molecules that should not be hanging around. Therefore, you’ll have a stronger immune system and a healthy digestive system, and will support your baby’s growth.

YIELDS: 1
1

4
CUPS

1 cup sweet cherries, pitted

2 cups blueberries

Juice cherries and blueberries. Stir.

 
Calories
Fat
Protein
Sodium
Fiber
Carbohydrates
PER 1
1

4
CUP SERVING
257
1.3g
4.4g
2.9mg
8.8g
61g
Lettuce Patch

Helps boost energy levels

As your iron needs increase during pregnancy, your energy levels can suffer. However, the parsnip power in this juice can provide you with iron and vitamin C in order to absorb that iron. If you don’t absorb iron, your body won’t be able to efficiently produce hemoglobin that carries oxygen to your cells, which can lead to fatigue or anemia. Fortunately, the vitamin C and iron combination found in this recipe will increase your energy levels and keep you feeling great!

YIELDS: 1
1

2
CUPS

1 cup romaine lettuce

1 parsnip

1

2
cup spinach

1 carrot, peeled

Juice ingredients in order listed. Stir well before serving.

 
Calories
Fat
Protein
Sodium
Fiber
Carbohydrates
PER 1
1

2
CUP SERVING
165
0.65g
3.6g
69mg
11g
39g

PARSNIPS

Parsnips came to America in the early seventeenth century, but their popularity didn’t take off immediately. They are a white root vegetable that is available year round. They contain vitamin C and iron and will last for up to two weeks in your fridge if kept in a plastic bag.

Savoy and Broccoli

Good for strengthening your immune system

The ingredients in this juice are packed full of vitamin C, which means that this juice can protect your and your baby’s immune systems throughout your pregnancy. This juice is perfect when you’re not feeling up for a big bowl of greens.

YIELDS:
3

4
CUP

1 cup broccoli

3 leaves red lettuce

1

4
head Savoy cabbage

Juice ingredients in order listed. Stir well before serving.

 
Calories
Fat
Protein
Sodium
Fiber
Carbohydrates
PER
3

4
CUP SERVING
77
0.55g
6.2g
82mg
7.5g
12g
Carrot Kale

The ginger found in this recipe is said to ease the symptoms of morning sickness that can be common in the beginning of your pregnancy. In addition, the calcium and vitamins A and C found in the carrots, apples, and kale will also protect your and your baby’s bone health. What’s better than that?

YIELDS: 1 CUP

2 carrots, peeled

1

4
" slice gingerroot

1 red apple, cored

2 leaves kale

1

4
cup parsley

Juice carrots, ginger, and apple. Juice kale and parsley. Stir together.

 
Calories
Fat
Protein
Sodium
Fiber
Carbohydrates
PER 1 CUP SERVING
162
0.73g
3.7g
111mg
8.4g
40g
Snap Pea Smoothie

This juice is packed with vitamins A, K, and C, and manganese, which makes it perfect for pregnancy! The vitamins all play a key role in the development of your baby from her bones to her heart, and manganese helps form bone and cartilage, which will support your baby’s bones. This juice also provides fiber from snap peas that will support a healthy digestive system and prevent hemorrhoids, which can be more common in pregnancy. Drink up!

YIELDS:
3

4
CUP

1 cup snap peas

2 carrots, peeled

2 stalks celery

Juice snap peas, carrots, and celery. Stir.

 
Calories
Fat
Protein
Sodium
Fiber
Carbohydrates
PER
3

4
CUP SERVING
142
0.35g
5.2g
166mg
11g
39g
Salad in a Glass

Good for your baby’s bones and development

When you’re not in the mood for a salad, the broccoli and carrots in this juice can provide you and your baby with adequate nutrition and strengthen your baby’s bones. You can vary this recipe by switching the lettuce to romaine lettuce or red leaf lettuce.

YIELDS: 1 CUP

1 cup broccoli

3 leaves butterhead lettuce

1 carrot

2 red radishes

1 green onion

Juice ingredients in order listed. Stir. Garnish glass with green onion tops.

 
Calories
Fat
Protein
Sodium
Fiber
Carbohydrates
PER 1 CUP SERVING
95
0.52g
5.3g
81mg
7.5g
21g

BUTTERHEAD LETTUCE

Butterhead lettuce is small and round. Its leaves have a soft buttery texture, and the flavor is sweet. Gentle washing is required for this type of lettuce because it is delicate.

Pineapple Plum Punch

The pineapple and plums in this juice are packed with magnesium, which can help strengthen your bones. However, magnesium is often used to treat preeclampsia or preterm labor during pregnancy, so you should talk to your doctor before consuming this juice.

YIELDS: 1
1

2
CUPS

2 black plums

1 cup pineapple

Juice plums and pineapple. Stir well before serving.

 
Calories
Fat
Protein
Sodium
Fiber
Carbohydrates
PER 1
1

2
CUP SERVING
136
0.62g
2.9g
1.6mg
2.9g
35g

HOW TO CHOOSE A PINEAPPLE

Choose a pineapple that is a bit soft to the touch. It should not show signs of green. The leaves should be green with no brown spots. If a pineapple is overripe it will have soft areas on the skin. If you purchase a pineapple that isn’t ripe you may keep it at room temperature for a few days. If you cannot find fresh pineapple, choose a canned variety that’s been packed in its own juice.

BOOK: 201 Organic Smoothies and Juices for a Healthy Pregnancy: Nutrient-Rich Recipes for Your Pregnancy Diet
8.8Mb size Format: txt, pdf, ePub
ads

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