The Most Important Meal of the Day

I promised in this post that I would share some recipes that are packed with essential nutrients for pregnant ladies. So here it goes! These are a few of my favorite breakfasts that Aaron and I eat on a daily basis.

• Greek yogurt with fruit and/or rolled oats (you can also use homemade granola)
  Greek yogurt is packed with more protein that regular yogurt, and it also has a good amount of calcium. I buy plain yogurt because most flavors have as much sugar as a candy bar... Rolled oats taste great mixed in and do not have as much sugar and oil as granola.
• Breakfast burrito with eggs, salsa, and avocado
  I buy pastured eggs from a local family (only $2 a dozen!) so the nutritional content is higher than commercial eggs (read here). There is a whopping 6 grams of protein per egg, along with substantial amounts of vitamin A, vitamin B12, phosphorus, selenium, and omega 3 fatty acids. Along with 2 scrambled eggs, I put 1/2 of an avocado which has 5 grams of fiber, 7 grams monounsaturated fat (the kind needed for healthy brain growth), potassium, folate, vitamin K, and vitamin E. Salsa also has nutrients, but it's mainly for flavor :)
• Oatmeal (made with rolled oats) with ground flax, walnuts, honey, and milk
  Ok, pregnant ladies know that it can be a challenge to maintain a healthy digestive system. That was putting it nicely. Oatmeal a few times a week is enough to help maintain a healthier digestive system, here's why: 1 cup of rolled oats has 11 grams of protein (wow!), 8 grams of fiber, iron, magnesium, phosphorus, and manganese. Flax and walnuts have healthy monounsaturated fats as well as fiber and iron. Yay fiber!
• The "Real Deal" Cereal with nuts and dried fruit
  I found this recipe from one of my favorite blogs, My New Roots. This cereal is 50% millet and 50% quinoa. The thing I love about this cereal is that it is great for people with a gluten-intolerance. Millet has a neutral taste and is one of the easiest grains to digest. Quinoa has protein, fiber, iron and folate. The cool thing about these two grains is that they not only blend well together, but they can be cooked together as well.
• Huevos Rancheros--corn tortilla topped with cheddar cheese, egg (flipped over), black beans, salsa, and avocado
  I'm not going to repeat the same info from the breakfast burrito (eggs, avocado, salsa), so what I'm going to focus on is the black beans (1/2 cup, cooked). These amazing little guys were made for pregnant women: 9 grams of protein and fiber, folate (37%), iron, magnesium, phosphorus, potassium, and manganese. With all those nutrients combined with the egg and avocado you have a powerhouse breakfast for you and your babe.
• Green Smoothie
  Since there is a lot of variation in the fruits and greens you can add to a smoothie, I will not even attempt to list the different nutrients. However, during the summer when fruit and greens are in season this is a no-brainer for breakfasts or snacks. Greens veggies have tons of vitamins and minerals, as well as fiber. Here is my favorite basic recipe for green smoothies!

*I only mention a nutrient if the food contains over 10% of the daily recommended intake

RECIPES

Breakfast Burrito
Serves 2

4 eggs (pasture/free range is best)
2 whole wheat tortillas
1 avocado
salsa
cheddar cheese (optional)

Heat skillet and mix eggs together with salt and pepper to taste. Cook eggs in pan and when done sprinkle cheddar cheese over top. Fill tortillas with eggs, avocado, and salsa.

Oatmeal (the healthy kind)
Serves 2

2 cups water
1 cup rolled oats
Mix-ins: dried fruit, ground flaxseed, nuts, milk, sweetener of choice (maple syrup, brown sugar, honey)

Pour water in small pan and bring to boil. Add rolled oats, cover, and turn heat down to low. Cook for 5 minutes. Once done, turn off heat and let sit, covered, for an additional 5 minutes.


The "Real Deal" Cereal
Visit My New Roots blog for the recipe!

Green Smoothies
Here is my favorite basic recipe for green smoothies, straight from the Diva Dish!


Huevos Rancheros (my version)
Serves 2

2 corn tortillas
2 eggs
1/4 cheddar cheese
1 cup black beans, cooked, rinsed, and drained
1 avocado
salsa

Heat skillet and heat tortillas until warm and slightly browned on both sides. Place in sealed bag to keep from drying out. Next, cook eggs according to preference (flipped over, sunnyside up, etc.) and in the mean time warm up beans in the microwave. To prepare: sprinkle cheese over tortillas, place hot eggs over cheese, and then layer beans, avocado, and salsa over the top. Eat with fork or hands :)

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