The holiday season is in full swing, and everybody could use a nice drink right about now. Unfortunately for pregnant mamas, most holiday-inspired beverages are a big no-no. What’s a preggo mom to do? Check out these non-alcoholic, delicious mocktail recipes by Diana Licalzi Maldonado and Kerry Jane Criss in their book Drinking for Two! Any of these mocktails are sure to get you in the holiday spirit in no time. Cheers!

Holiday Mocktail Recipes

Plant-Based Hot Chocolate

Plant-Based Hot Chocolate

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• Author: Diana Licalzi Maldonado and Kerry Jane Criss

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Ingredients

Units USM

Serves 2

• 1 1/2 oz dark chocolate
• 1/2 cup coconut milk (canned)
• 1 3/4 cup non-dairy milk
• 1–2 tbsp maple syrup or agave nectar
• 1 tbsp unsweetened cocoa powder or cacao powder
• 1/2 vanilla bean split lengthwise or 1 tsp vanilla extract
• 1/4 teaspoon sea salt
• 1/4 tsp cinnamon
• Coconut whipped cream for garnish

 Optional: add a pinch of cayenne for a Mexican hot chocolate

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Instructions

1. Place the dark chocolate, coconut milk, non-dairy milk, desired syrup, vanilla bean, and sea salt in a saucepan and slowly bring to a simmer as you stir. Don’t allow the liquid to come to a boil, as this will impact the chocolate and cocoa powder flavor.
2. Add the cocoa powder and cinnamon to the saucepan. Whisk until the mixture is combined.
3. Simmer for 3–5 minutes.
4. Taste hot chocolate and add more syrup or nectar if you desire a sweeter drink.
5. Pour into mugs and top with coconut whipped cream.

Notes

Adapted from the book book Drinking for Two

Keywords: plant-based, hot chocolate recipe, mocktail recipe, holiday mocktail recipe

Eggless-Nog

Eggless-Nog

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• Author: Diana Licalzi Maldonado and Kerry Jane Criss

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Ingredients

Units USM

Serves 6

• 6 cups of non-dairy milk
• 1 1/2 cups coconut milk (canned)
• 1 1/2 tsp vanilla extract
• 1/4 tsp nutmeg
• 1/8 tsp cinnamon
• 6 pitted dates, soaked
• Ground nutmeg or cinnamon for garnish

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Instructions

1. Soak dates for 10 minutes.
2. Blend the dates well, then add the rest of the ingredients and blend again.
3. Serve with a sprinkle of nutmeg or cinnamon. 

Notes

Adapted from the book book Drinking for Two

Keywords: egg-nog recipe, mocktail recipe, holiday mocktail recipe

Mulled Wine-Not

Mulled Wine-Not

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• Author: Diana Licalzi Maldonado and Kerry Jane Criss

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Ingredients

Units USM

Serves 6

• 3 cups pomegranate juice (no sugar added) or grape juice
• 3 cups coconut water
• 1/2 cup orange juice
• Zest of 1/2 orange
• Zest of 1/2 lemon
• 12 whole cloves
• 4 cinnamon sticks
• 1/4 tsp ground nutmeg
• 1/4 tsp ground cardamom
• Lemon and orange slices and cinnamon sticks for garnish

Optional: up to 1 tbsp honey; up to 3-star anise pods (licorice flavor)

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Instructions

1. Simmer pomegranate and citrus juices, coconut water, honey (if using), spices, cloves, and zest for 15 minutes over low heat. Avoid boiling the mixture.
2. Serve with fresh lemon slices, orange slices, and cinnamon sticks.

Notes

Adapted from the book book Drinking for Two

Keywords: mulled wine mocktail recipe, mocktail recipe, holiday mocktail recipe

Belly-Ni

Belly-Ni

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• Author: Diana Licalzi Maldonado and Kerry Jane Criss

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Ingredients

Units USM

• 1 medium peach, skin removed (You may wish to blanch and cool the peach to make it easier to remove the skin.)
• 1/4 cup coconut water
• 1 pitted date
• 1 tbsp lemon juice
• 1 tsp apple cider vinegar
• 1 cup seltzer

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Instructions

1. Soak the date for about 10 minutes.
2. Blend the peach with lemon juice, apple cider vinegar, date, and coconut water until smooth.
3. Strain the mixture (if desired).
4. Pour mixture into a shaker with ice. Shake vigorously.
5. Pour into champagne glasses. Top with chilled seltzer (approx. ½ cup in each cup), pouring slowly; stir gently.

Notes

Adapted from the book book Drinking for Two

Keywords: mocktail recipe, holiday mocktail recipe

The holiday season is upon us! From now until just after the New Year, we are entering the season of family gatherings and boozy frivolity. As a pregnant mama, sometimes it can feel like you’re being left out of all the fall festivities when you don’t get to imbibe as you might have before you got pregnant. But don’t worry, mamas! We’ve got some deliciously festive fall mocktail recipes just for you. Thanks to Diana Licalzi Maldonado and Kerry Jane Criss in their book Drinking for Two, you won’t feel like you’re missing out on a thing this season!

Festive Fall Mocktail Recipes

Pumpkin Pie Mock-tini

Pumpkin Pie Mock-tini

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• Author: Diana Licalzi Maldonado and Kerry Jane Criss

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Ingredients

Units USM

Serves 2

Pumpkin Pie Rim

• 1 tbsp chopped walnuts

Drink

• 1 1/2 cups non-dairy milk
• 2/3 cup canned pure pumpkin puree (not pumpkin pie filling)
• 3–4 pitted dates
• 1 1/2 tsp pumpkin pie spice
• 1/2 tsp pure vanilla extract
• Pinch of salt
• Coconut whipped cream and ground cinnamon for garnish

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Instructions

1. Soak dates in water for 10 minutes.
2. Meanwhile, rim glasses with maple syrup and then dip into chopped walnuts.
3. Add all ingredients to a blender.
4. Blend on high for a longer period of time to break up the dates for evenly distributed sweetness.
5. Pour into prepared martini glasses.
6. Garnish with a dollop of coconut whipped cream and a sprinkle of cinnamon.

Notes

Adapted from the book book Drinking for Two

Keywords: Pumpkin Pie Mock-tini, mocktail recipe, fall mocktail recipe, festive mocktail recipe

Apple Pie Mocktini

Apple Pie Mocktini

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• Author: Diana Licalzi Maldonado and Kerry Jane Criss

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Ingredients

Units USM

Serves 2

Rim

• 1 tbsp chopped nuts or ground graham crackers
• 1 tsp maple syrup or honey

 Drink

• 1 cup unsweetened applesauce (or about 2 standard single-serve containers) – You can also swap for 100% apple juice.
• 2 pitted dates
• 1 cup coconut water
• 1/4 tsp ground cinnamon
• 2 shakes of ground nutmeg
• 1 shake of ground cloves
• 1 tbsp lemon or lime juice
• 1/2 tsp vanilla extract
• Apple slices or cinnamon stick for garnish

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Instructions

1. Soak dates in water for 10 minutes.
2. Meanwhile, rim glasses with maple syrup or honey and then dip into ground nuts or graham crackers.
3. Add the dates and applesauce to a blender.
4. Blend on high for a longer period of time to break up the dates for evenly distributed sweetness.
5. Add the mixture and remaining ingredients to a shaker with ice. Shake vigorously.
6. Pour into martini glasses and garnish with a slice of fresh apple or a cinnamon stick.

Notes

Adapted from the book book Drinking for Two

Keywords: Apple Pie Mocktini, mocktail recipe, fall mocktail recipe, festive mocktail recipe

Festive Fizz

Festive Fizz

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• Author: Diana Licalzi Maldonado and Kerry Jane Criss

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Ingredients

Units USM

Serves 2

• 4 sprigs of fresh thyme
• 2 tsp ginger, peeled and chopped
• 1/2 cup cranberry juice
• 1/4 cup orange juice
• 1 cup seltzer
• Ice
• Additional thyme and fresh cranberries for garnish

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Instructions

1. Muddle ginger and thyme in the bottom of a shaker.
2. Add the cranberry and orange juice; fill the shaker with ice. Shake vigorously.
3. Divide the shaken mixture between two ice-filled lowball glasses.
4. Top with seltzer and stir.
5. Garnish with thyme sprigs and fresh cranberries, if desired.

Notes

Adapted from the book book Drinking for Two

Keywords: mocktail recipe, fall mocktail recipe, festive mocktail recipe

Instant Cider

Instant Cider

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• Author: Diana Licalzi Maldonado and Kerry Jane Criss

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Ingredients

Units USM

Serves 2

• 1 1/2 cups 100% apple juice
• 1 cup coconut water
• 1/4 tsp cinnamon
• 2 cinnamon sticks
• 1 tsp ginger, peeled and chopped
• 2 tbsp orange juice
• 1 tsp apple cider vinegar
• Additional cinnamon sticks, whole cloves, or apple slices for garnish

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Instructions

1. Add all ingredients (except cinnamon sticks) to a blender.
2. Blend until smooth.
3. Strain out any residual ginger bits, if desired.
4. Heat the blended mixture along with the cinnamon sticks on the stovetop.
5. Serve in mugs.
6. Garnish with cinnamon sticks or whole cloves.

Notes

Adapted from the book book Drinking for Two

Keywords: Instant Cider Mocktail, mocktail recipe, fall mocktail recipe, festive mocktail recipe

Not-Toddy

Not-Toddy

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• Author: Diana Licalzi Maldonado and Kerry Jane Criss

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Description

Serves 2

• 3 cups boiling water
• 1½  tbsp lemon juice
• 1½ tbsp apple cider vinegar
• 2 tsp honey
• Cinnamon sticks and lemon slices for  garnish
• Boil half of an apple with the water to make an apple not-toddy

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Ingredients

1. Divide lemon juice, apple cider vinegar, and honey between two mugs.
2. Pour hot water into the mugs.
3. Serve with a cinnamon stick and a slice of lemon.

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Notes

Adapted from the book book Drinking for Two

Keywords: mocktail recipe, fall mocktail recipe, festive mocktail recipe

Things are getting real! As baby really starts growing, you’ll want to eat a lot of high-energy food. So lots of whole-grain carbs and lots of protein-rich food. Focus on lean meats and fish, whole-grain pasta and rice, and lots of superfoods. As your baby grows, your stomach will get smaller, so you may find you want to eat smaller portions 5-6 times a day instead of 3 regular meals. Do what your body needs to do! Here are four healthy and high-energy third-trimester recipes to get you through until you cross the finish line!

High-Energy Third Trimester Recipes

Thai Chicken and Coconut Tray Bake 

There’s no cooking in this third-trimester recipe! It’s just putting things in a dish and then popping the dish in the oven. Any vegetable goes well here, and it’s all brought together by the decadent coconut milk (also a great source of calcium). Serve over rice or noodles for extra carbs.

Ingredients

• 4 chicken breasts
• 2 zucchini
• 1 onion
• 1 red and green pepper
• 1 can of coconut milk
• 1 can of chopped tomatoes
• Fresh cilantro, ground cilantro, turmeric, cumin, juice of one lime
• Whole-grain rice

Method

1. Mix the spices together with the lime juice and rub into the chicken breasts.
2. Slice the onion, zucchini, and peppers and arrange in an oven tray.
3. Pour the tomatoes and coconut milk over the vegetables and mix well. Arrange the chicken on top and cook in an oven at 350 degrees for 40 minutes.
4. Cook some whole-grain rice according to packet instructions, remove the chicken, top with cilantro, and serve.

Why is this good for mom and baby?

Roasted Lemon Salmon on a Bed of Spiced Chickpeas and Vegetables

Chickpeas are a pregnancy superfood full of protein, iron, and fiber. As well as using them to make hummus, you can add them to many different dishes to increase the nutritional value. Here they’re lightly spiced and served with a chunky piece of omega-3-rich salmon.

Ingredients

• 2 salmon fillets
• 1 can chickpeas
• 1 zucchini
• 1 red pepper
• 1 carrot
• 1 shallot
• Handful of spinach
• Juice of one lemon
• Splash of double cream
• Cumin
• Chives

Method

1. Dice the shallot and cook on low heat. Add half a teaspoon of cumin to the onions. Next, dice the carrot, zucchini, and pepper, and add to the pan in that order.
2. Place the salmon skin side up in a baking tray. Season and squeeze a little lemon juice over it, then roast for 12 minutes at 180 degrees.
3. Drain the chickpeas and add to the pan along with the spinach. Add a splash of double cream and the remaining lemon juice. Mix well.
4. Spoon the veg into a bowl. Place the salmon on top and sprinkle over with diced chives.

Why is this good for mom and baby?

Cod Loin, Pea and Cannellini Puree, Gremolata, Bacon Crumb

For this third-trimester recipe, I’ve added some mashed cannellini beans to the peas for extra fiber, folate, and protein. Plus, it makes the pea mash a bit creamier. This was another favorite recipe in our house.

Ingredients

• 2 cups peas
• 1 can cannellini beans
• 2 cod loins
• 2 slices of bacon
• 1 slice of whole-grain bread
• 1 lemon
• 2 cloves garlic
• Onion
• Parsley
• Milk, butter, olive oil

Method

1. Drizzle the cod with a little lemon juice and roast for 12 minutes at 180 degrees.
2. In a pan, cook the diced onion and garlic along with the peas, cannellini beans, a splash of milk, and a knob of butter. Cook for 5 minutes, then remove and blend into a puree.
3. Place the bacon slices in the pan used for peas and cook, then cut finely until you have a crumb.
4. To make the gremolata, whizz the whole-grain toast with a few sprigs of parsley, a little olive oil, and the zest of one lemon.
5. Plate up. Spread the pea and bean puree on a plate—top with the bacon, then fish, and then gremolata.

Why is this good for mom and baby?

Mexican Sea Bass with Wholegrain Rice, Avocado, Fresh Mango, Sweetcorn, and a Wholegrain Tortilla

This third-trimester recipe is another delicious combo of omega-3 fatty acid-rich fish, juicy fruit, and vitamin-rich avocado. I’ve served it in a wrap, so you get all the flavors in one go, but it works perfectly fine without one!

Ingredients

• 2 seabass fillets
• 1 avocado, sliced
• 1 mango, sliced
• 2 cups whole-grain rice
• Two handfuls of sweetcorn
• Cilantro
• 1 lime
• 2 whole-grain tortillas
• Butter

Method

1. Cook the rice as per packet instructions. Drain, add the sweetcorn, and set aside.
2. Cook the seabass gently in a little butter and a squeeze of lime juice. It will only take 2-3 minutes per side max. Remove from the pan.
3. Place the chopped mango and avocado on the base of a tortilla. Spoon the rice and sweetcorn over, followed by the seabass, and then top with cilantro and another squeeze of lime juice.

Why is this good for mom and baby?

Being a pregnant mama in the heat of the summer can be brutal. It’s hot. You’re uncomfortable. Sometimes you would give your right arm for a refreshing cocktail. Fortunately, there is no lack of amazing, delicious, and refreshing non-alcoholic summer “mocktail” recipes that will keep you feeling cool by the pool (or under the AC vent) all summer long! Here are a few of our favorite summer mocktail recipes from Drinking for Two by Diana Licalzi Maldonado, MS, RDN, LDN.

Refreshing Summer Mocktail Recipes

Mock-jito

Mock-jito

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• Author: Diana Licalzi Maldonado

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Ingredients

Units USM

• 20 mint leaves
• 2 lime wedges
• 2 tsp light agave syrup
• 1 tsp apple cider vinegar
• 2/3 cup coconut water
• 3/4–1 cup seltzer
• 2 cups of ice
• Additional mint leaves for garnish

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Instructions

1. Muddle mint leaves and lime wedges with the agave syrup and apple cider vinegar in the bottom of the shaker.
2. Add coconut water and ice. Shake vigorously.
3. Fill glasses with ice and divide the shaken mixture, including the muddled mint and lime wedges, between the two glasses.
4. Top with seltzer and stir.
5. Garnish with mint sprigs.

Notes

Adapted from the book book Drinking for Two

Keywords: Mock-jito recipe, mocktail recipe

Piña Col-nada

Piña Col-nada

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• Author: Diana Licalzi Maldonado

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Ingredients

Units USM

• 2 cups frozen pineapple
• 1 cup unsweetened coconut milk (from a carton) (use more if needed to facilitate blending)
• 1/4 cup coconut milk (from a can)
• 1/2 cup frozen cauliflower or cauliflower rice (We highly recommend using frozen cauliflower!)
• A squeeze of fresh lime juice
• Pineapple or orange slices and sweet cherries for garnish

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Instructions

1. Add all ingredients to your blender.
2. Blend on high until smooth and frothy.
3. Garnish with pineapple, orange slices, or maraschino cherries.

Notes

Adapted from the book book Drinking for Two

Keywords: Piña Col-nada recipe, mocktail recipe

Smashing Sage Spritzer

Smashing Sage Spritzer

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• Author: Diana Licalzi Maldonado

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Ingredients

Units USM

• 1 cup fresh or frozen blackberries or cherries
• 1 tbsp lime juice
• 1 tsp honey
• 1/3 cup coconut water
• 1 cup seltzer
• 4 sage leaves
• Additional blackberries and sage leaves for garnish

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Instructions

1. Muddle blackberries with sage leaves and honey in the bottom of a shaker.
2. Add lime juice and coconut water; fill your shaker with ice. Shake vigorously.
3. Divide the shaken mixture between two ice-filled lowball glasses.
4. Top with seltzer and stir.
5. Garnish with fresh sage and blackberries.

Notes

Adapted from the book book Drinking for Two

Keywords: Smashing Sage Spritzer recipe, mocktail recipe

Watermelon Mock-a-Rita

Watermelon Mock-a-Rita

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• Author: Diana Licalzi Maldonado

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Ingredients

Units USM

Salted Rim

• Lime wedges
• Sea salt

Drink

• 1 1/2 cups fresh watermelon, seeds removed
• 1/4 cup lime juice
• 1/2 cup coconut water
• Dash of salt
• 2 cups ice
• Watermelon slices for garnish

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Instructions

1. Salt the rims of the serving glasses.
2. Blend watermelon until it forms a juice.
3. Combine watermelon juice, lime juice, salt, and coconut water in a shaker. Add ice and shake vigorously.
4. Serve in lowball glasses over ice.
5. Garnish with watermelon slices.

Notes

Adapted from the book book Drinking for Two

Keywords: Watermelon Mock-a-Rita, mocktail recipe

The second trimester, or “honeymoon trimester,” is a time to enjoy bright, colorful foods, as generally, any sickness has hopefully passed. Focus on fresh and vibrant salads, lots of lean meat and omega-3-rich fish like tuna and salmon, and lots of healthy grains while making your second trimester recipes.¹ Generally, if you’re feeling good, it’s an excellent opportunity to enjoy a varied and healthy diet.

Nutritious Second Trimester Recipes

Halloumi, Mango, Avocado, and Cucumber Salad with Lemon and Thyme Dressing

A beautiful and colorful salad full of good stuff in the mango, cucumber, and avocado, plus extra protein and calcium in the halloumi. A real easy dish to put together and a perfect salad to take to a B-B-Q.

Ingredients

• 1 cucumber
• 2 ripe mangos
• 10 oz of halloumi cheese
• 2 avocadoes
• Half a lemon
• Thyme, olive oil, salt, and pepper

Method 

1. Slice the halloumi into thin strips then grill for a few minutes per side. Remove from the heat and allow to cool.
2. Slice the cucumber, mango, and avocado, and mix in a bowl.
3. Dice some fresh thyme and mix with two tablespoons of olive oil and the juice of half a lemon.
4. Tear the halloumi into small pieces, add to the bowl and cover with the oil. Mix well and serve.

Why is this good for mom and baby?

Roasted Cod, Lentils, Cherry Tomatoes and Parsley Oil

I love how professional this dish looks when it’s only really cod, tomatoes, and lentils in a bowl! One of my favorite dishes and so nourishing. Lentils are also such a powerhouse food.

Ingredients

• 2 cod loins
• 1 can of lentils
• A decent handful of cherry tomatoes
• 1 onion
• 2 cloves of garlic
• 1 cup of stock
• Lemon, parsley, olive oil

Method

1. Roast the cod under two slices of lemon for a maximum of 10 minutes at 350
2. Meanwhile, dice the onion and garlic and cook on low heat. Slice the tomatoes in half and add to the pan along with the lentils
3. Dice some parsley and mix it into a few spoonfuls of olive oil.
4. Spoon the lentil mix into a bowl, top with the cod and drizzle the parsley oil over

Why is this good for mom and baby?

Shrimp and Pea Risotto with Coconut Milk and Turmeric

Shrimps make the perfect food for pregnancy. They’re small and bitesize, contain zero fat, and are full of protein, omega-3 fatty acids, and vitamins. Here it’s served with a rich, creamy, and slightly spicy risotto. Definitely one to make arancini from with the leftovers! A great second trimester recipe.

Ingredients 

• Around 10 oz large shrimps
• One onion, diced
• 2 cups arborio rice
• 2 cups vegetable/fish stock
• Handful of frozen peas
• One can of coconut milk
• Turmeric, butter

Method 

1. Season the onions and cook on low heat for a few minutes. Sprinkle one teaspoon of turmeric over the onions, add the butter and mix well. Add the rice to the pan.
2. Spoon a ladleful of the stock over the rice and stir well. Continue to do so until half of the stock is absorbed, at which point, add the coconut milk to the remaining stock.
3. Spoon over ladleful by ladleful until all the stock is absorbed.
4. As you spoon your last ladleful in, add the frozen peas to the risotto, and in a separate pan, cook the shrimps in a little butter and turmeric.
5. When cooked, add the shrimps to the risotto and serve.

Why is this good for mom and baby?

Mango Stuffed Chicken Wrapped in Prosciutto on a Bed of Avocado, Pomegranate, Mango, and Wholegrain Rice Topped with Cilantro

I love how colorful this dish is, and stuffing chicken with fruit (in this case, mango) gets you extra vitamins and makes the chicken so tender and juicy! Adding extra fruit and vegetables to cooked rice (diced cucumber, pomegranate, avocado, etc.) is another great way to get more vitamins in your second trimester recipes.

Ingredients

• 2 chicken breasts
• One mango
• 1 pack of prosciutto
• 2 cups whole grain rice
• 1 pomegranate
• 1 avocado
• Cilantro

Method 

1. Slice the mango into small pieces, using half for the rice and half to stuff the chicken.
2. Cut a little envelope into the underside of each chicken breast and fill with the mango. Use the prosciutto to wrap around the chicken and keep the mango in. Roast in the oven at 380 for 20-25 minutes.
3. Meanwhile, cook the rice as per packet instructions.
4. In a bowl, mix the pomegranate, chopped avocado, and mango together. When the rice is cooked, drain and mix into the bowl.
5. Spoon the rice onto a plate. Remove the chicken, cut it into pieces, and arrange it on the rice. Top with cilantro.

Why is this good for mum and baby?

Reference:

1. https://americanpregnancy.org/

A few years ago, when my wife became pregnant for the first time, I couldn’t wait to start making delicious and nutritious food that was good for her and our baby. Disappointed by the negative food advice that focused on what you can’t eat during pregnancy rather than what you can, I started creating my own trimester-specific meals to make her feel confident and good about what she was eating. Since then, I’ve helped thousands of people around the world eat better during pregnancy!

Here are a few of my wife’s favorite meals from when she was in her first trimester of pregnancy. I hope you enjoy them!

Nutritious and Delicious First Trimester Recipes

Hearty Mac-n-Cheese with Roasted Butternut Squash and a Parmesan and Brioche Crumb

A satisfying dish for when you just want carbs carbs carbs but with the addition of a fantastically healthy vegetable to make you feel less guilty about just eating carbs carbs carbs. My wife ate this A LOT in her first trimester.

Ingredients

• 1 butternut squash
• 5 cups macaroni
• ½ stick of butter
• 1/2 cup white flour
• 1 ¼ cups milk
• 1 cup grated cheddar cheese
• ½ cup grated parmesan
• 1 slice of toasted brioche bread
• Chives

Method

1. Slice the butternut squash into 1-inch squares, place in a baking tray, drizzle with olive oil, and roast at 350 degrees for 25 minutes or until it’s soft. Meanwhile, boil the macaroni in salted water for 2 minutes less than the packet instructions.
2. On the stove, melt the butter in a pan and then add in the flour. Allow to cook for 30 seconds or so before whisking well. Remove from the heat and add the milk slowly, whisking continuously until you have a thick sauce. Cook on the stove for a further 2 minutes without stirring. Add the cheddar to the pan and mix well.
3. Drain the macaroni and add it to an oven dish. Pour the cheese sauce over the macaroni and mix well. In a hand blender, mix the parmesan and one slice of toasted brioche bread. Sprinkle the crumb over the top of the macaroni. Cook in the oven at 350 degrees for 20 mins.
4. Remove from the oven, place in a bowl with a few pieces of squash on top and with chives sprinkled over.

Why is this good for mom and baby?¹

Pesto, Feta, and Olive-Stuffed Chicken with Leeks, Zucchini, Mushroom, and Pesto

Lots and lots of healthy nutrients and vitamins are hidden in the pesto, which is quite literally hidden in the chicken. The zucchini and spinach are rich in folate, which is important for the baby’s development in the first trimester.

Ingredients

• 2 chicken breasts
• 1 handful of chopped spinach
• 1 inch or so of feta, crumbled
• 2 shallots
• 2 cloves garlic
• 1 zucchini
• handful of mushrooms
• 1 cup chicken stock
• 3 spoonfuls of pesto

Method

1. In a bowl, mix together two spoonfuls of the pesto, the feta, and spinach. Cut a little pouch in the underside of each chicken and fill with the mixture. Pan cook on high heat, skin down for 10-15 minutes.
2. While that’s cooking, slice the shallots, garlic, zucchini, and mushrooms. Turn the chicken over, add the stock to the pan, and cook for an additional 15 minutes until the chicken is cooked completely. Remove the chicken from the pan to rest.
3. Add the shallots, followed by the garlic, zucchini, and mushrooms, to the same pan. Stir in the remaining spoonful of pesto and cook for an additional 2-3 minutes.
4. Arrange the vegetables on a plate, slice the chicken into 3 and place on top

Why is this good for mom and baby?

Sirloin Steak and Mashed Sweet Potato, Feta, and Coriander Topped with Homemade Chimichurri

In the first trimester, you are creating rather than growing a life, so you need food that gives you ENERGY. To get some energy-rich food in you, swap your mash for sweet potato mash (also extra vitamins, iron, fiber, and so on). Swirl in some feta for extra calcium and finish it off with a spicy yet refreshing chimichurri packed with vitamins. Goes perfectly with a steak for that extra energy boost.

Ingredients

• (2) 8-ounce steaks
• 3-4 sweet potatoes
• Half a pack of feta
• Splash of milk, a pat of butter
• For the chimichurri: olive oil, parsley, coriander, salt, one shallot, one green chili

Method

1. Peel and slice the sweet potatoes and boil in a pan of water for 10 minutes.
2. Meanwhile, make the chimichurri: Add half a bunch of coriander and parsley to an onion, a de-seeded chili, a splash of olive oil, and a sprinkle of salt, and blend well.
3. Get a hot pan, season the steak and cook as to your preference. 2-3 minutes on one side, then an additional 2 minutes for rare, 3-4 for medium, and 4+ for well done. Remove and allow to rest.
4. Drain the sweet potato and mash along with the milk and butter. Add half of the feta to the mash.
5. Top the mash with the rest of the feta and pour chimichurri over everything!

Why is this good for mom and baby?

Chorizo, Red Pepper, and Sweet Potatoes Topped with a Fried Egg

The brighter the vegetable, the more vitamins it contains, so a red pepper is right up there as one of the best things you can eat. If you’re not feeling it in the first trimester, surround it with some carbs, spicy chorizo, and a protein and iron-rich egg. Hiding vegetables amongst eggs and potatoes was something that seemed to go down well in our house!

Ingredients

• 2-3 Sweet potatoes
• A pack of chorizo
• 2 red peppers
• Parsley
• Onion
• 2 cloves garlic
• Cumin, paprika

Method 

1. Peel and cube the potatoes and boil in salty water for 5 minutes. Remove and drain.
2. Dice the onion and cook on low heat, add the chopped garlic and a spoonful each of cumin and paprika. Mix well.
3. Add the potatoes to the pan and mix well so everything gets coated in the spices. Cook for an additional 2 minutes. Slice the chorizo and add to the pan.
4. Slice the peppers and add to the pan and separately, fry an egg. Spoon the mixture into a bowl, and top with the egg and chopped parsley.

Why is this good for mom and baby?

When hunger strikes between meals and you’re out on the go, grabbing a bag of chips or a candy bar is tempting. Most pregnant moms know that taking care of themselves is one of the best gifts you can give your baby, but let’s be honest: the pregnancy cravings struggle is real. If you’re not careful, lots of pregnancy snacking can lead to packing on some serious poundage. And even when you are being cautious and do plan ahead, the same old, same old snacks get to be . . . well . . . old. Solution: Get creative with healthy pregnancy snacks!

8 Healthy Pregnancy Snacks

The healthy pregnancy snacks below are just as quick and easy as those prepackaged options. And as a bonus, these healthy pregnancy snacks are nutrient-dense to leave you satisfied, energized, and nausea-free without overloading you with fat or calories. Plus, these easy-to-make snacks deliver the good stuff your baby-to-be needs to grow.

1. Apple with Greek Yogurt

An apple a day is good for everyone, including being a great healthy pregnancy snack for pregnant women. Apples are a great source of both insoluble fiber, which fights constipation, and soluble fiber, which can help lower cholesterol.^1,2 All that fiber also keeps you full. Add in a protein-rich Greek yogurt for an even more satisfying snack. You might want to consider organic apples since the regular ones tend to have lots of pesticide residue on the skin.³

Ingredients

• 1/2 cup Plain Greek Yogurt
• 2 tbsps Unsweetened Shredded Coconut
• 2 tbsps Hemp Seeds
• 1/4 tsp Cinnamon
• 1 Apple (sliced)

1. Line a baking sheet with parchment paper. Place yogurt, coconut, and hemp seeds into small separate bowls. Stir cinnamon into the hemp seeds.
2. Dip each apple slice in the yogurt (coating about 3/4 of the slice) and then coat with the coconut or cinnamon-hemp seed mixture on all sides. Transfer to the baking sheet.
3. Freeze for about 10 minutes or until the yogurt has hardened (ensure the apple doesn’t freeze). Serve immediately and enjoy!

2. Grape Tomatoes

Try a cup of grape tomatoes when you need a healthy pregnancy snack to munch on without many calories. You can snack on an entire cup for less than 50 calories — much less than a handful of potato chips. Packed with vitamin C, tomatoes also deliver a big dose of lycopene, an antioxidant associated with lower cancer and heart disease rates.⁴ Plus, tomatoes contain a fair amount of fiber, some vitamin A, and even a little folate.⁵

3. Oven-Baked Sweet Potato Fries

These homemade fries will do the trick when you crave something crunchy with a hint of sweetness. They’re coated in a bit of cinnamon and sugar instead of salt and then baked, which makes them much lower in sodium and fat than regular potato chips. Plus, you’ll reap the many health benefits of sweet potatoes, including fiber, potassium, and vitamins A, C, and B6.⁶ Here’s how I make mine . . .

1. Preheat oven to 400°F.
2. Lightly spray a baking sheet with olive oil spray.
3. Spread sweet potato slices on the baking sheet and lightly sprinkle with sea salt and optional cinnamon/stevia if desired.
4. Bake 20 to 25 minutes until cooked through, stirring once halfway through.

4. Fruit Smoothie

Smoothies you buy at your local store are often high in sugar and low in fruit. For a healthy pregnancy snack, whip up your own at home using nonfat Greek yogurt and your choice of fruit, and you’ll get a healthy serving of protein, calcium, and other essential nutrients. Check out these green smoothie recipes too. Frozen fruit will give your smoothie a thicker texture, so use fresh fruit if you like a thinner consistency. And don’t go overboard on the juice. The calories and sugar in juice — even 100 percent fruit juice — can add up quickly.

5. Oats

You don’t have to save oatmeal for breakfast. It’s excellent at any time of the day. Full of heart-healthy soluble fiber, both oat bran and steel-cut, oatmeal is portable and easy to make. Just add water or unsweetened almond/coconut milk and microwave. Avoid flavored instant oatmeal, which is high in sugar and may have artificial flavors and/or colors. Instead, make it a healthy pregnancy snack by flavoring your oats with berries, which have fiber and potassium, a mineral that regulates fluid balance in the body and helps nerves and muscles work correctly. (I told you I’m a berry lover!)

6. Hard-Boiled Eggs

Portable and high in protein, hard-cooked eggs are a great healthy pregnancy snack when you’re on the go. If you’re an egg white-only type of gal, now’s the time to eat that yolk. While the white is high in protein, the yolk is full of valuable nutrients, including choline, which plays a role in fetal brain and nervous system development, and folate, which helps prevent neural tube defects.^7,8 Cook up a batch of eggs once a week so you can quickly grab one when time is short.

7. Dark Chocolate & Almonds

Almonds are nutritional powerhouses filled with fiber, protein, vitamin E, potassium, magnesium, and heart-healthy monounsaturated fat.⁹ They’re rich in disease-fighting phytochemicals and have proper amounts of nutrients such as fiber, iron, and calcium, which are especially important for pregnant women.¹⁰ You can eat almonds raw, but I find you can’t go wrong by adding some chocolate . . . just grab a handful when hunger/sweet tooth cravings strike.

8. Greek Yogurt

Speaking of Greek Yogurt, it’s a GREAT healthy pregnancy snack! Rich in calcium and protein, yogurt is a nearly perfect pregnancy food. Some yogurts contain live active cultures, which are beneficial bacteria believed to enhance digestion, improve nutrient absorption, and boost the immune system.¹¹ Choose low-fat or fat-free plain yogurt since flavored yogurts tend to be high in sugar. For flavor, stir in a little cinnamon, stevia, or even some berries.

I hope these healthy pregnancy snacks give you some ideas! Bon appetit!

The countdown has begun! The New Year is almost here. And just because some of us are pregnant, doesn’t mean we want to be left out of the festivities! New Year’s just wouldn’t be the same without a signature (non-alcoholic) beverage, so I have gotten creative in the “mommy mocktail” department. Here are three recipes to try. Let us know what you think in the comments. Cheers to a fabulous New Year!

Pomegranate Blackberry Mocktail

Recipe adapted from tassedamour.com

Pomegranate + blackberry = a match made in mocktail heaven! For this mocktail recipe, you will need:

• 3/4 cup sparkling water
• 1/3 cup pomegranate juice
• fresh blackberries
• a couple of sprigs of fresh rosemary

Drop the blackberries (about a handful or less) into the bottom of a pretty cocktail glass. Pour in the pomegranate juice. Then add as many ice cubes as you’d like. Top with more fruit and the rosemary.

“We’re Growing a Baby” Bellini

Adapted from themerrythought.com

Bellinis were a brunch-time favorite of mine (and my roommates) when I lived in New York City for a summer during college. For this delicious mocktail, you’ll need:

• 3 ounces of peach nectar
• 3+ ounces of sparkling apple cider
• some fresh berries for garnish

Pour the peach nectar into a champagne flute. Then slowly add sparkling apple cider, until the glass is full. If desired, top with a few berries for garnish.

Rock Candy + Ginger Ale Mocktail

Adapted from modernparentsmessykids.com

These are pretty (and delicious) enough to serve to both the adults and the kiddos! For this super sweet mocktail recipe, you will need:

• sparkling juice of your choice (grape or apple)
• some old-fashioned rock candy

Simply pour the juice into a champagne flute, and garnish with a stick of colorful rock candy. We’d recommend using plastic champagne flutes if you’re going to involve the kiddos. You can also skip the rock candy, and add gummy bears if you’d like. So fun! We love a recipe that works for everyone.

Nourishing your body while navigating cravings, nausea, and heartburn during pregnancy can seem like an Olympic sport. Your hunger cues increase as your baby grows inside you, but space becomes limited, making tolerating wholesome meals in your third trimester challenging. This means you may consume (and enjoy) smaller, more frequent meals or snacks throughout the day. However, you might not be sure what pregnancy snacks keep well in your purse or which are nutritious and tolerable during pregnancy.

As a registered dietitian and mama with a second on the way, I’ve put together my list of the top 22 pregnancy snacks that are easy to travel with in your purse and can satisfy those pregnancy cravings (while keeping your blood sugar in check and preventing you from feeling overly full). These snacks provide a good balance of protein and pregnancy essential nutrients and are convenient to carry around. Plus, we all know purse space is precious; these snacks only take up as much space as your wallet or less!

Pregnancy Snacks To Keep In Your Purse

Here’s my list of the 22 best pregnancy snacks:

1. Protein Bars

This well-known snack is easy to keep in your purse and provides a good punch of protein to keep you fueled all day! However, many protein bars get a bad rep for their high sugar content or additives.¹ When buying them, look for whole food ingredients and natural sugar alternatives, such as monk fruit extract, date syrup, or honey. Aim for at least 8 grams of protein, 3-5 grams of fiber, and less than 13 grams of sugar. Here are a few of my favorites: RXBAR Protein Bars, Mama Bars, Aloha Bars, and Primal Protein Bars! Or better yet, make your own!

2. Beef Jerky/Meat Sticks

Grass-fed meat sticks are the perfect portable snack for your purse during pregnancy! They take up about the same space as a pen and don’t need an ice pack or fridge. They’re also protein-rich and a great way to satisfy those salty pregnancy cravings!²

3. Nuts

Raw, roasted, or salted nuts (almonds, cashews, peanuts, etc.) are an excellent source of fiber, protein, and healthy fats that will keep you fueled.³ Looking to satisfy those sweet cravings? Pair nuts with berries, clementines, kiwis, grapes, cherries, or your favorite fruit!

4. Single-Serving Nut Butter

Nut butter is rich in healthy fats and protein to satisfy you.⁴ My favorite combos are peanut butter with apples, almond butter with dates (especially for weeks 36 and beyond!), and sunflower seed butter with bananas.

5. Seeds

Seeds, such as pumpkin seeds and sunflower seeds, are excellent sources of vitamins, minerals, and healthy fats crucial for a healthy pregnancy.⁵

6. Roasted Chickpeas

These are excellent sources of iron and folate, which you need in increased amounts during pregnancy.^6,7 This salty snack is fun to crunch on all day, especially for mamas experiencing nausea or heartburn who cannot tolerate large portions.

7. Dried or Roasted Edamame

This is another salty, crunchy snack to enjoy all day. Edamame is an excellent source of pregnancy essential nutrients, including protein, folate, B6, and vitamin E.⁸

8. Cheese Sticks

These are quick and easy to grab, plus they’re high in calcium and protein.⁹ Pair cheese sticks with a clementine or kiwi to satisfy that pregnancy sweet tooth!

9. Hard-Boiled Eggs (When Stored Properly)

Easy to make and store in your fridge for a quick grab-and-go snack, hard-boiled eggs are packed with protein, choline, and other pregnancy-essential nutrients.¹⁰ Ensure you eat this snack within two hours of leaving your fridge!

10. Protein-Packed Trail Mix

Make your own trail mix with nuts, seeds, granola, dark chocolate chips, and dried fruits to limit any additives or added sugars in pre-made options.

11. Clementines

These citrus fruits are a good protein, magnesium, healthy fats, and vitamin C source.^11,12

12. Single-Serving Guacamole or Sliced Avocado With Crackers or Raw Veggies

Rich in folate and healthy fats, avocados (and guacamole) are the perfect pregnancy snack!¹³ Pair with your favorite cracker or raw veggies for added crunch and fiber.

13. Single-Serving Hummus With Crackers or Raw Veggies

A good source of protein, fiber, folate, and iron, hummus is also an excellent snack choice during pregnancy.¹⁴ Dip your favorite pita chip or cut-up vegetables to satisfy those salty and savory cravings.

14. Protein-Packed Muffins

Make supermom muffins filled with veggies, fiber, protein, and healthy fats for a well-balanced, on-the-go pregnancy snack!

15. Homemade Energy Bites/Balls

No-bake power protein energy bites give you that added boost of energy you might need to help you get through the day without the blood sugar spike (and crash later on in the day).¹⁵

16. Single-Serving Popcorn

Popcorn is an excellent source of fiber and another snack that satisfies those salty cravings.¹⁶ The iodine in salt is also an essential nutrient needed during pregnancy.¹⁷

17. Single-Serving Greek Yogurt or Yogurt Pouches

Probiotics, protein, and more!^18,19 Although you need to pack this snack as you head out the door, it’s excellent for nourishing your gut and meeting those increased protein needs as your belly (and baby) grow!^18,20

18. Peanut-Butter-Filled Pretzels

This pretzel snack can help replenish your salt and protein stores, especially in the hot summer!²¹

19. Veggie Wraps

Roll up some roasted (or raw) veggies with hummus or cheese in a tortilla. Pack it in a glass container in your fridge, and it’s ready to grab and go!

20. Chia Pudding

For mamas struggling with pregnancy constipation, this one’s for you!²² Make chia pudding and store it in a mini mason jar for a quick and easy on-the-go snack packed with protein and fiber. Want a non-perishable option? Mamma Chia Organic Chia Squeeze is my go-to!

21. Overnight Oats

This is another option you can prep, store in a mini mason jar in your fridge, and grab on the run. Oats are rich in fiber, folate, and B vitamins to nourish a healthy pregnancy.²³

22. Cottage Cheese With Fruit

Packed with protein and calcium to help your baby’s bones develop and grow, cottage cheese topped with fresh fruit or nuts can be stored in a mini mason jar for an on-the-go snack.²⁴ Consume within two hours of leaving your fridge!

So, there you have it, my list of the best snacks to pack in your purse during pregnancy! Not only are they easy to travel with, but they are also well-tolerated and can satisfy those salty and sweet pregnancy cravings. Bulk order the non-perishables or prep these pregnancy snacks to take with you on the go and help you feel satisfied (but not overly full) all day. Happy snacking!

We’ve all heard that breakfast is the most important meal of the day, but why is this? Breakfast does exactly what its name implies—it breaks the fast that occurs throughout the night. Consuming foods that nourish your body in the morning can help replenish your energy levels—which is much needed after taking care of your little one! Busy moms especially need healthy breakfast ideas that are easy to prepare and eat on the go!

Various studies have shown that people who skip breakfast are at an increased risk of having issues with metabolism, energy, concentration, or weight loss/gain.¹ Eating breakfast can help you start your day off on the right foot and eliminate all those negative symptoms! Fueling your body with healthy foods in the morning is the perfect way to improve your overall health, energy levels, and ability to care for your child.

Which foods should busy moms focus on?

Although fueling your body with any food can serve to break the overnight fast, some foods should be prioritized. Protein is a nutrient that should always be included in your breakfast. This can be difficult at times because of all the pancakes, donuts, and waffles surrounding us! It is best to keep in mind that consuming breakfast foods, like pancakes, high in carbohydrates and very low in protein, can cause your energy to plummet. Protein does the opposite—it helps maintain adequate blood glucose levels, keeps you energized, and helps promote feelings of fullness!

Protein helps to build strong muscles and repair tissues that have been damaged. In addition to this, protein is an essential nutrient—meaning your body needs it to function normally. Protein is digested at a slower rate than carbohydrates. This can help to explain why consuming a protein-packed breakfast will leave you feeling more full and energized than those pancakes, donuts, or waffles!

Healthy Breakfast Ideas for Busy Moms

Don’t worry. Protein-packed breakfasts can taste just as good as those pancakes and waffles! Let’s look at some breakfast options that are easy, healthy, and can easily fit into your busy life.

1. Protein Waffle Recipe

• 1 scoop Snickerdoodle Protein Powder
• 1 egg
• water till batter consistency
• 1 tsp baking powder
• cinnamon & stevia to taste

Cook on a HOT waffle iron & enjoy!

2. French Toast Eggs:

• 4 egg whites
• 1 tsp cinnamon
• 1 tsp vanilla extract
• And 1 tsp stevia
• cooking spray

1. Mix all ingredients in a bowl
2. Then pour into a pan and scramble.
3. Optional… you can top with sugar-free syrup

3. Bacon Egg Cups:

• 6 slices of bacon
• 6 eggs
• 1 cup spinach
• ½ cup feta cheese

1. Line muffin cups with bacon. (optional)
2. Add whipped eggs (or egg whites), spinach, and a crumble of feta.
3. Bake at 350 for 20 minutes and ENJOY!

4. Strawberry Protein Oats:

• ½ cup steel-cut oatmeal
• 1 scoop vanilla protein powder
• 1 cup unsweetened almond milk
• ½ cup sliced strawberries

1. Cook oatmeal and almond milk on the stove.
2. Stir in protein powder.
3. Top with fresh strawberries and ENJOY!

5. Chocolate Protein Crepe:

• ½ cup egg whites
• 1 tbsp chocolate protein powder
• 1 tbsp natural peanut or almond butter
• cooking spray

1. Spray the pan lightly with cooking spray.
2. Whisk 1/2 cup of egg whites with a tablespoon of chocolate protein powder.
3. Cook eggs like a crepe (pancake), making sure you cook over medium-low heat.
4. When cooked, add a tablespoon of peanut or almond butter, sprinkle with cinnamon and roll it up like a crepe.

6. Skillet Eggs with Peppers and Herbs

From Dr. Avena’s book What to Eat When You’re Pregnant

A brunch staple, basted eggs (cooked in a covered pan) are cooked slightly more than sunny side up, with yolks that are set but not dry. Serve with whole-grain toast for a nutritious breakfast filled with omega fatty acids and protein!

Ingredients:

• Olive oil spray
• ½ yellow bell pepper, diced
• 2 eggs
• 1 tsp chopped basil or parsley

Directions:

1. Coat a large non-stick pan with olive oil spray and cook the peppers over medium heat until soft.
2. Create 2 wells in the peppers and gently crack each egg into the wells. Cook until the whites are almost set, then cover the skillet and turn the heat to low.
3. Leave for 3 minutes, then uncover and sprinkle with herb of choice to serve.

7. Hard-Boiled Egg, Toast, and Melon Plate

From Dr. Avena’s book What to Eat When You’re Pregnant

This meal is gentle on the stomach, gives you the steady energy you need, and is easy to pack on the go. Prepare this the night before and take it with you in your lunch box for the perfect desk breakfast at work.

Ingredients:

• 2 eggs
• 2 slices of whole-grain bread
• 1 cup chopped cantaloupe or honeydew

Directions:

1. Place the eggs in a single layer at the bottom of a sauce and add enough cold water to cover the eggs by at least an inch. Bring the water to a boil and then allow the eggs to simmer at low heat for 12 minutes.
2. Drain the water, keeping the eggs in the pot. Fill the pot back up with ice-cold water to stop the cooking process. Let sit for 1 minute before draining and peeling your eggs.
3. Slice your eggs as desired to place on two pieces of toasted bread.
4. Chop up your melon and pack the breakfast all together in a separate container.

Each of these recipes is packed with protein, which will leave you feeling full and more alert when caring for your little one. The best part about these healthy breakfast ideas is that some can be made ahead of time, frozen, and then heated up once you’re ready to enjoy them. Making foods more convenient is very beneficial when beginning the journey of parenting. Planning ahead can ensure you have a nourishing breakfast prepared each day and can make your breakfast choices more convenient!