banana

Almond flour, blueberry & banana pancakes

almond flour banana blueberry pancakes

Almond flour is a great substitute for wheat flour in pancakes because it has more nutritional value without the ‘empty calories’ that you’ll find in white-flour pancakes.

Almonds are a pregnancy superfood because they're high in fiber, calcium and Vitamin E. They're also a rich source of plant-based protein. Protein can't be converted and stored as fat in the same way that excess carbohydrates can, so almond flour is a great alternative if you want to prevent accelerated weight gain.

So, if you're feeling like a sweeter option for breakfast or brunch, why not try these almond flour pancakes? We normally like to have a break from the savory breakfasts we have during the week and make these on a lazy Saturday morning 😉

What you need 

1 1/2 cups almond flour

3 eggs

1 cup whole milk

1 tbsp maple syrup

1 tsp vanilla essence

1/2 tsp baking soda

1/4 tsp sea salt

coconut oil or butter* for frying

toppings: 2 bananas (sliced), 1 cup of blueberries, Grade A maple syrup 

What to do

1.  Whisk the milk, eggs, maple syrup and vanilla essence together in a large mixing bowl. 

2.  Gradually mix in the almond flour, baking soda and sea salt. Keep mixing until the mixture is smooth.

3.  In a small fry pan, heat 1 tablespoon of oil or butter over medium-high heat.

4.  Pour 1 scoop of the mixture into the frypan and let it fry for 2-3 minutes. Flip pancake and fry the other side for 2-3 minutes. 

5.  Repeat until you’ve used all the mixture. You should get about 8 pancakes, depending on how big you want them.

6.  Serve your pancakes topped with sliced bananas, blueberries and a drizzle of maple syrup. Enjoy! 

 

Green coconut water smoothie

green coconut water smoothie

This is a great smoothie to get an additional serving of greens throughout your day. You can easily sub kale for spinach, but I prefer spinach because it has a “smoother” taste to raw kale.

Coconut water is rich in potassium, calcium and magnesium. In fact, one cup of coconut water has more potassium than a banana, which is especially important for pregnant mamas suffering from muscle cramps. Potassium and magnesium in both the banana and coconut water will help restore electrolytes and mineral imbalances and reduce the severity of cramps.

I got so many leg cramps in my second trimester because it was summer in NYC and I was sweating (a lot!). To help replenish my electrolyte levels, I started drinking a coconut water almost every day – or I would make a green smoothie with coconut water and banana in it. It worked wonders and I got a lot less muscle cramps.

Coconut water also has lots of electrolytes so it’s great to rehydrate after a workout – and it's a healthier option to sports drinks because you get a natural source of electrolytes without added sugars or artificial sweeteners.

What you need

1 cup coconut water

1 (large) handful of spinach

1 handful frozen mango

½ frozen banana

½ cup ice cubes

1 tbsp chia seeds

What to do

1.     Place one handful of spinach, frozen mango and ½ frozen banana into a blender.

2.     Pour in the coconut water and ½ cup of ice cubes. Blend until smooth.

3.     Add 1 tbsp chia seeds to the blender and blend it again to let the chia seeds move around evenly.

4.     Pour smoothie out into your favorite glass and enjoy! 

Banana, chia + nut butter toast

bananachianutbuttertoast

Especially, in the first few weeks of pregnancy when you feel like carbs and comfort food, this is a healthier snack or breakfast alternative to a white-flour bagel or muffin.

The protein in the nut butter will help balance blood sugar levels, to help prevent nausea. Even if you're not battling with morning sickness, the protein will also keep you full for longer.

Meanwhile, the chia seeds are a great source of fiber to keep you regular 😉  and DHA Omega 3 fatty acids are a great way to boost your baby's brain development. 

The key step to making this a healthier choice, is to choose whole-wheat bread rather than white bread. Unlike white bread, whole-wheat bread has fiber and some nutritional value because the grain hasn’t been stripped of its outer bran layer where all the nutrients are. It's the fiber in the grain that will prevent insulin spikes. This is key to avoiding accelerated weight gain, even if you’re not pregnant. 

Oh, and beware of bread or bread products that have “wheat flour” instead of "whole wheat flour". Wheat flour is just another name for white flour… so sneaky!

What you need

Whole-wheat bread (an even better option is sprouted whole-wheat bread like Ezekiel)

Peanut or almond butter

1 banana, sliced

1 teaspoon of chia seeds

What to do

1.     Toast your bread. While you’re waiting, slice that banana.

2.     Spread your nut butter of choice on your bread.

3.     Arrange the banana coins on your toast, sprinkle chia seeds and enjoy!