You all know how I’m always on the look out for AMAZING recipes for my pregnant peps … Well I just discovered this book – Healthy,Happy pregnancy cookbook and I wanted to share it with you all ! It’s written by 2 badass nutritionists and dietitians .. Stephanie Clark and Willow Jarosh of C&J nutrition . Its not always easy to eat clean and healthy during pregnancy with all the food adversions, cravings and morning sickness .. But these ladies came up with so many simple easy, delicious and nutritious recipes to help you have a healthy and happy pregnancy.
See my Q&A below with these fabulous ladies on all things pregnancy ….
Tell me about you both and how this book came to be?
We are registered dietitians who met in graduate school at a potluck (leave it to food to bring people together!). We were both studying for a Master’s in Nutrition Communications and working to complete our dietetic internships to become registered dietitians at the same time. In short, we had every class together. Because we had a mutual interest in translating the science of nutrition into understandable, usable tools to help people live healthier lives (and have healthier relationships with food), starting a business together was a natural fit.
We’ve always loved showing our clients the power of food as medicine and a large amount of our clients in our private practice are pregnant women and new moms. Our cookbook combines this food as medicine approach to eating during pregnancy, so it felt like a great fit for us. When a publisher approached us about it, after seeing an article we’d written on the topic for Oprah.com, we jumped at the chance to create an entire cookbook around the concept!
People complain of water retention during pregnancy what are some of your top remedies and foods to help with ?
One of the biggest misconceptions we hear from clients is that they avoid drinking too much water when they’re experiencing water retention because they don’t want to retain more. The opposite is true — more water can help reduce the retention. We love soaking chia seeds in water (or milk/almond milk) and using them in meals and snacks because they provide hydration. Cooking more at home naturally reduces your sodium intake, which can also help. And, pack in those potassium-rich foods (they help flush out excess sodium)! Citrus, dark leafy greens, root veggies (especially potatoes and sweet potatoes!), bananas, beans and lentils, prunes, and yogurt/milk are all rich in potassium.
How about Heartburn ?
Certain foods can trigger heartburn symptoms. These are: Chocolate, tomato, mint, citrus, coffee/tea, spicy foods, raw onion, garlic, and black pepper. They’re not all triggers for everyone; some people can have a little bit of one with no problem but experience heartburn if they have larger amounts or more than one trigger food in a single meal. Experiment and find what works best for you. We love to use fresh red bell pepper in place of tomato to add color and texture. Also, shallots are often better tolerated than onion or garlic and is a great way to add flavor to things like homemade salad dressing or stir fry. Another trick to get garlic-y flavor in without the burn is to crush a clove of garlic and let it steep in olive oil, then remove the clove before using the oil to cook with. Again, some people are still sensitive to this method, so find what works for you.
Nausea is huge … What’s a good meal to get down when you are having a hard time with food ?
Even though it’s probably the type of food that sounds the LEAST appealing when you’re nauseated, protein-rich food is the most impactful when it comes to reducing the severity of nausea during pregnancy. Because carbs typically sound the least offensive,, our cookbook sneaks protein sources like beans, quinoa, nuts, and seeds into muffins, smoothies, scones, etc. The scent of foods can also trigger nausea, so our recipe for fish and fennel cooked in parchment helps to reduce the chances of your house filling with the smell of fish. Smoothies are also a great way to get a protein-rich meal in. Generally, preventing your stomach from getting completely empty can help keep nausea under control, so having something at your bedside or ready to eat immediately upon waking up (like our Sunflower Blueberry Overnight Oats or Cheddar Quinoa Egg Muffins) can really help.
Cravings are real during pregnancy .. Where do you think this comes from ? Is it a deficiency , emotional ….. What’s your take ?
They absolutely are–– and they are often different depending on the woman, and the pregnancy! While there are many theories on why cravings might occur, there’s not a large body of research on the subject. Experts do agree that some cravings during pregnancy might be associated with hormonal changes, which may make the craving both physical and emotional. Just as many women crave different types of foods at different times throughout their cycles, the same thing can happen during pregnancy. We’ve also read that a heightened sense of smell during pregnancy can create certain cravings. And while some say there might be something to cravings being related to nutrient deficiencies, or the need for more of a certain during pregnancy, research identifying the types of foods most women crave (sweet, salty, high-calorie foods) doesn’t show a strong correlation. In other words most women aren’t craving green leafy vegetables and beans, rich sources of folic acid and iron. Regardless of the reasoning behind the craving, we encourage mom-to-be to focus on satisfying the flavors and textures they’re craving, using nutrient-dense ingredients. Something like frozen dark chocolate and sea salt covered banana slices or nachos with shredded chicken, kale, black beans, and aged cheddar cheese can satisfy a sweet craving for chocolate or salty / crunchy craving with nachos, while also hitting multiple nutrient needs and not adding too many excess calories beyond your needs.
Any other things you want to share ?
We loved writing this cookbook because it gave us an opportunity to talk about what TO eat. There’s so much information out there in the “avoid this” department that it can sometimes feel a little daunting and also a little bit Debbie Downer. We hope that our cookbook helps women and their partners see that it’s a lot more fun (and delicious!) to focus on what to eat!
Here are 2 fabulous recipes from the book-
Imagine a world where you can eat chocolate for breakfast and not get a sugar crash afterwards. This world exists. Meet your new favorite breakfast. While this breakfast packs in deep chocolate flavor, it also manages to deliver satisfying fiber and minimal added sugar. So you really can have your chocolate breakfast and eat it, too. Pair it with plain Greek yogurt or milk (cow or soy) to add protein for a complete meal. Or just nosh a serving as a snack, as is.
makes 4 servings (1 3/4 cups total) / prep time: 5 minutes / total time: 40 minutes
Cooking spray or oil
1 cup old-fashioned rolled oats
1⁄4 teaspoon ground cinnamon
1 tablespoon unsweetened cocoa powder
1 tablespoon coconut oil
2 tablespoons maple syrup
1⁄2 teaspoon pure vanilla extract
1⁄4 cup cacao nibs
2 tablespoons unsweetened shredded coconut
Preheat the oven to 275°F. Coat a baking sheet with cooking spray, or lightly rub with oil.
In a medium bowl, stir the oats, cinnamon, and cocoa powder.
In a small bowl, whisk the coconut oil, maple syrup, and vanilla. Pour the liquid ingredients over the oat mixture and stir until fully coated.
Spread the mixture out in a single layer on the baking sheet and bake until it begins to get crispy, about 30 minutes.
Remove from the oven and stir in the cacao nibs and coconut. Spread out again in a single layer and bake until crisp all the way through, about another 10 minutes. Allow to cool fully before serving.
Per serving: 194 calories, 4 g protein, 25 g carbohydrates, 6 g fiber, 6 g total
sugar, 10 g fat, 7 g saturated fat, 3 mg sodium, 127 mg potassium (4% DV), 26
mg calcium (3% DV), 38 mg magnesium (10% DV), 0 mcg B12 (0% DV), 0.029
mg B6 (1% DV), 1.6 mg iron (9% DV)
Cheddar-Quinoa Egg Muffins
These breakfast muffins are like mini crustless quiches and contain all of the nutrition you need for a complete breakfast, thanks to quinoa, eggs, and veggies. They’re portable and easy to grab all while holding baby or rushing out the door. Pull one out of the freezer, microwave, and enjoy within 60 seconds. Eat 2 to 3 muffins paired with a piece of fruit for breakfast or 1 to 2 for a snack.
makes 4 to 6 servings (12 muffins) / prep time: 15 minutes / total time: 45 minutes
Cooking spray or oil
6 large eggs
4 large egg whites, or 3/4 cup
1 cup cooked quinoa
1 cup finely chopped broccoli (fresh
or frozen and thawed)
3⁄4 cup shredded cheddar cheese
2 tablespoons sliced scallions
1 tablespoon chopped fresh flat-leaf parsley
1 teaspoon olive oil
1⁄2 teaspoon garlic powder
1⁄2 teaspoon salt
1⁄4 to 1/2 teaspoon freshly ground black pepper
Preheat the oven to 350°F. Line a standard 12-cup muffin tin with muffin wrappers sprayed with cooking spray, or directly spray the tins, or rub the tins lightly with oil. sWhisk together the eggs and egg whites. Add the remaining ingredients, quinoa through black pepper, and stir to combine thoroughly. Bake until the eggs are cooked through and a toothpick inserted into a muffin comes out clean, about 20 minutes. Let the
muffins cool in the tin for 10 minutes. Using a knife to loosen the edges, remove the muffins from the tin and continue to cool in the refrigerator for 30 minutes. Once
cool, freeze the muffins in a large freezer bag for up to 3 months, or keep in the fridge for up to 3 days.
Per serving: 200 calories, 16 g protein, 9 g carbohydrates, 2 g fiber, 1 g total
sugar, 11 g fat, 5 g saturated fat, 309 mg sodium, 243 mg potassium (7% DV),
150 mg calcium (15% DV), 38 mg magnesium (10% DV), 0.59 mcg B12 (25% DV),
0.18 mg B6 (14% DV), 2.2 mg iron (12% DV)