healthy breakfast

Broccoli and cheddar frittata muffins

brocolli cheddar frittata.jpg

I love making these frittata muffins at the start of the week so I have bite-sized meals and snacks ready to go. You can make these in less than 15 minutes, store them in the fridge and have breakfast or ready to go if you’re pushed for time.

What you need

8 eggs

3 cups broccoli florets

1 clove of garlic, minced

1 cup of cheddar cheese

2 tbsp coconut or avocado oil

sea salt + pepper

What to do

1.     Preheat the oven to 375F.

2.     Crack the eggs into a mixing bowl and gently whisk.

3.     Heat a skillet over medium heat. Add the oil and garlic and stir vigorously for 30 seconds.

4.     Add the broccoli florets to the skillet and stir for 2 minutes.

5.     Pour broccoli into mixing bowl with the eggs.

6.     Grease a 12-muffin tray or line the tray with baking cups.

7.     Pour eggs and broccoli mixture evenly into the muffin tray.

8.     Sprinkle cheddar cheese on top of each frittata.

9.     Place into oven and bake for 12 minutes or until frittatas are firm. Enjoy!

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! 

Eggs on avocado toast

eggs and avocado toast

Eggs and avocado are one of the most nutrient-dense duos you can find, making avocado and toast with eggs a great go-to for pregnancy and pre-pregnancy meal inspiration.

Eggs are rich in protein and choline, while avocados are a great source of fiber and folate. Paired together with some whole-wheat toast, a sprinkle of sea salt and chili flakes and you have a quick and delicious meal or snack right there.

What makes this so good?

For baby

Folate and choline are two essential nutrients for healthy brain development.

A deficiency in folate can lead to brain and spinal cord malformations so make sure you’re eating lots of greens before and during your pregnancy – and take a good quality prenatal supplement with folate in it, just to be sure.

Choline is a lesser-known nutrient that’s recently stepped into the spotlight for healthy brain development. Research has shown that choline boosts brain cell structure and improves brain function in babies and children. Egg yolks are the best-known source of choline.

For you

Protein and fiber are two of mama’s best friends before and during pregnancy. Both protein and fiber help balance blood sugar levels to prevent insulin spikes (too many insulin spikes over a long period of time contributes towards weight gain).  Balanced blood sugar levels may also help prevent nausea in those first few weeks of pregnancy.

What you need

whole-wheat (or sprouted whole-wheat) bread

2 eggs

½ avocado

sea salt + pepper

chili flakes (optional)

What to do

1.     Fill a saucepan with 16oz of water and bring it to boil.  

2.     Gently place 2 eggs into the saucepan and set a timer for 7-minutes for hard-boiled eggs (unless you’re not pregnant and you can have soft-boiled).

3.     While you’re waiting for the eggs, toast your bread and slice your avocado.  

4.     Remove the eggs from the pot when they’re ready. Run them under cool water and let them sit for a minute.

5.     Smash your avocado onto your slice of toast.

6.     Peel your eggs and place them on top of your toast. Sprinkle with sea salt, pepper and chili flakes. 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!