raisins

Banana oatmeal & raisin muffins 

banana oatmeal and raisin muffins.jpg

Do you want a delicious and nutritious snack that you can have any time of day… even before bed? 

These muffins are made with pregnancy power foods that don’t trigger heartburn… which is great news if you need an anytime-of-day snack that’s not going to make you uncomfortable.

They’re made with rolled oats, almond milk and bananas which are renowned for their alkaline properties. FYI, alkaline foods are the opposite of acidic foods that can stimulate more stomach acid and therefore heartburn. On the contrary, alkaline foods help counterbalance the pH levels of your stomach acid and are less likely to trigger heartburn.

Plus, these muffins are naturally sweetened with bananas and raisins so they won’t trigger a blood sugar spike and therefore, fat storage – especially before bed. If you prefer something a little sweeter, feel free to add 3 tablespoons of maple syrup. 

 What you need

  • 3 cups rolled oats
  • 1 cup mashed banana (about 2-3 bananas)
  • 2 eggs
  • 1 1/2 cups of unsweetened almond milk
  • 2 tablespoons raisins
  • 2 teaspoons baking powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon sea salt

What to do

  1. Preheat oven to 350 F.
  2. Line a 12-cup muffin tray with paper cupcake liners. Alternatively, coat the muffin tray with butter or oil. 
  3. Mix the oats, baking powder, cinnamon, raisins, and sea salt in a large mixing bowl.
  4. Mix together the mashed bananas, eggs, and almond milk in a separate mixing bowl until the mixture is smooth. 
  5. Pour the banana mixture into the oats and stir well until the mixture is even.
  6. Scoop the mixture out into the muffin tray.
  7. Bake for 20 minutes or until the muffins are baked through (when you pierce a muffin with a fork, it comes out dry). 
  8. Allow the muffins to cool before serving. Alternatively, store the muffins in an airtight container in the fridge for up to five days.

Pregnancy superfood trail mix

healthysuperfoodtrailmix

Each ingredient in this trail mix is a pregnancy superfood because they're packed with vitamins and minerals beneficial for both you and your baby.

And you get to avoid the added sugars in the store-bought mixes with chocolate chips or yoghurt-covered raisins in them. The added sugars in the chocolate and yoghurt don't make those trail mixes a healthier option at all.

If you want to make this mix sweeter, add more dried fruit. You can add bits of chopped up dates, apples, figs or mangoes (just make sure they're unsweetened). If you want to make this mix saltier, add some roasted almonds or walnuts instead.

Make this mix with more of what you like and keep out the unnecessary sugars by avoiding chocolate and candy pieces. And, when you buy these ingredients in bulk off Amazon or at Whole Foods, it works out to be a lot cheaper too.

Pregnancy superfoods

Almonds

Almonds are higher in fiber, calcium, vitamin E, vitamin B2 and vitamin B6, than any other nut. That's great news for pregnant mamas because fiber helps keep you regular. Hormones during pregnancy slow down your digestion so a lot of pregnant women battle with constipation. If you're one of those mamas, look for ways to up your fiber intake by eating more fruit, veggies, beans, nuts and seeds. 

Walnuts

Walnuts are a rich source of DHA Omega 3 fatty acids so they help improve your baby’s brain development and your cognitive function too. Plus, they’re rich in calcium, fiber, potassium and magnesium – the last two minerals being especially helpful during pregnancy to help reduce muscle cramps.

Pumpkin seeds

Pumpkin seeds are a great source of zinc, a mineral needed for immune function – for both you and your baby. They’re also rich in protein, magnesium and potassium – another win for pregnant mamas battling muscle cramps in the second and third trimester.

Coconut flakes

Coconut flakes are a great source of protein, fiber and iron – three things all pregnant need more of. Iron is necessary to prevent anemia during pregnancy while protein will keep you full for longer, which makes this a great addition to a snack that will tie you over to your next meal. 

Raisins

Raisins, like other dried fruit, are a healthier, whole food alternative when you feel like something sweet. However, like most dried fruit, I wouldn’t go crazy and eat multiple servings in one sitting because of its high-sugar content. However, paired with the protein found in the nuts and seeds, they’re great for a bit of a sweet kick.

What you need

1/2 cup raw almonds

1/2 cup raw walnut pieces

1/2 cup coconut flakes, unsweetened

1/2 cup raw pumpkin seeds

1/2 cup golden raisins

What to do

1. In a mixing bowl, add the almonds, walnuts, coconut flakes, pumpkin seeds and raisins together.

2. Mix ingredients around with your hands.

3. Put the mix in a glass jar or small zip lock bags for you to snack on during the week. Enjoy!