walnuts

Raw cacao truffles

raw cacao truffles

These raw cacao truffles are naturally sweet and fudge-like, making them a perfect sweet treat or mid-afternoon pick me up.

The best thing about them is that they’re made from Omega-3-rich walnuts and fiber-packed dates and chia seeds. Walnuts are a pregnancy superfood because they’re packed with plant-based protein and Omega-3 fatty acids, which are essential for your baby’s developing brain.

The fiber in the dates and chia seeds are also a pregnant mama’s best friend. Fiber promotes digestive health and helps keep you “regular” during pregnancy.

You can easily make a batch and store the rest in your fridge for up to a week. This recipe makes about 12 small truffles – but you can make more or less, depending on the size you prefer.

What you need

1 1/2 cups raw walnut halves or pieces

1 cup pitted Medjool dates

1/4 cup cocoa powder

1 tbsp chia seeds

1 tbsp coconut oil 

1 tsp vanilla extract

1/4 tsp sea salt

What to do

1.     Soak 1 cup of Medjool dates in a bowl of warm water for 1 hour. This will soften the dates and make them easier to blend.

2.     Place the walnuts in a food processor, and grind so you have fine walnut flour.

3.     Add the dates, cacao powder, chia seeds, coconut oil, vanilla extract and sea salt to the foodprocessor. Process again so you have an even, sticky mixture.

4.     Scoop 1 tablespoon of the mixture at a time into your hand and roll into a ball.

5.     Roll each cacao truffle onto a plate of cacao power to “dust” it. Feel free to skip this step if you think the extra cacao powder is too bitter.

6.     Place the cacao truffles into a container lined with parchment paper. Store them in the fridge for up to a week or enjoy straight away!

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!