prenatal nutrition

5 Foods I'm LOVING Right Now

1. Kombucha

To be completely honest I never really liked kombucha. I would try it on occasion because it was trendy and cool and probiotics and such, but it was always too sweet for me. Recently, a fellow RD suggested we meet and chat over a glass of kombucha at our local kombucha bar, Dean's Zesty Booch. If you live in Bozeman and have not been to Dean's bar- what are you waiting for?! Seriously. It's so good. In a town that's so saturated with breweries, what an amazing idea to have a bar that serves healthier beverages. I love it.

Like I said, I'd never really been a fan, but now I'm hooked. I'm also loving Healthade, its not too sweet, not too sour, and good for your gut! Their motto is Follow Your Gut, which I love! Healthade is available at most grocery stores, but you can double check here (keep an eye out at your local stores- my store isn't listed in their directory). 

2. Hemp Seeds

Seriously loving these too. Mostly on the usual smoothies, oatmeal, & yogurt, but also on salads, mixed dinner bowls, veggie sides, pizzas- can't go wrong.

Hemp seeds are another trendy seed, but I didn't actually try them until I went to FNCE (Food & Nutrition Conference & Exp0) last fall. These little guys are a great source of energy and are PACKED with nutrients - they're HIGH in protein, magnesium, manganese, iron, zinc, phosphorus, and B vitamins. 

3. Buckwheat

Buckwheat has a wonderfully earthy, nutty flavor. I made some homemade granola back in December to give as Christmas gifts, luckily I made enough for myself to last awhile too. It adds an amazing nutty crunch to homemade granola. You could also toast it in the oven and add it to your favorite store bought granola.

I've also had it as a breakfast porridge - its a little mushier and creamier than oatmeal but goes great with all the same toppings, plus it has that yummy nutty taste.

4. siggi's protein bites

I made these a few weeks back and have been keeping them in my freezer ever since. I've been loving them for a quick snack to grab on the go. I'm the kind of person that gets hungry every few hours so it's important to keep healthy snacks on hand (this usually prevents me from eating peanut butter by the spoonful - although nothing wrong with that). Loaded with protein (nuts, seeds, & skyr), these bites are super filling and have just the right amount of sweetness. You can find the recipe here.

5. Tempeh

Similar to tofu but more of a nutty and rough texture. I highly recommend it baked or sauteed for your plant based meals. I don't eat much meat with for the purpose of incorporating more veggies into my diet as well as the 1,000s of health benefits associated with a plant-based diet. I'm a flexitarian mainly because I don't believe in restrictions, I occasionally crave a quality burger, and most people in my life eat a very meat-centric diet. Anyways, tempeh is awesome and a great source of protein, calcium, iron, and more for those of us that primarily eat plants. I just made this recipe from Nutrition Stripped. Give it a try!

 

What foods are you loving right now?

 

 

*Disclaimer: This post contains affiliate links. By clicking on the Amazon links, I do receive a small percentage of the sale. I link to products products I truly support and recommend.

Nutrients You May Be Lacking If You Take Birth Control Pills...

Many women take oral contraceptives for years on end. Surprisingly, birth control pills can actually deplete your body of many nutrients. Although they are not causing severe nutrient deficiencies across the country, studies have shown that women taking oral contraceptives have lower levels of the vitamins and minerals listed below. By being aware you can take appropriate steps to help compensate.

Oral contraceptives can deplete many B vitamins, including: riboflavin, B6, B12, and folic acid. They may also deplete vitamins C and E and minerals magnesium, selenium, and zinc.

On the other hand, oral contraceptives have shown to increase iron, copper, vitamin A, and vitamin K!

Although many multivitamins, or B-complex vitamins would likely cover these lacking nutrients, I prefer people aim to get adequate nutrition through their diet.

Your best bet is it follow a well-balanced diet and include a variety of foods :).

Below are some awesome, nutrient dense foods to consider for those of you taking birth control pills. 

Leafy Greens: Magnesium, Folate, Vitamin C, Vitamin E, Selenium

Almonds: Vitamin E, Magnesium, Riboflavin

Lentils: Folate, Vitamin C, Magnesium, Selenium

Avocado: Vitamin E, Vitamin C, B6, Magnesium

Yogurt: Riboflavin, B6, B12, Magnesium, Zinc, Selenium

Salmon: B6, B12, Vitamin C, Magnesium, Selenium

Chicken: B12, B6, Zinc, Magnesium, Selenium

 

Homemade Applesauce

applesauce-edit.jpg

Did you know over 2,000 varieties of apples grow in the US? They're probably one of my favorite fruits, especially this time of year. I know there's so many choices to choose from but I'm pretty traditional and I think just the classic macintosh are my favorite! What's your fave?

Apples are a filling and healthy snack on their own (or with peanut butter), but one of my favorite fall snacks is homemade applesauce. You could also eat this as a healthy dessert, mix it with oatmeal, serve as a side with dinner, on pork, etc.- get creative!

Homemade applesauce is so much more flavorful and satisfying than store bought, besides, it doesn't get easier than this...

 

Ingredients
4 apples any kind, cored and diced
~1 Tbsp cinnamon or 1 cinnamon stick
1/4 - 1/2 cup water
(I've noticed that the amounts seem to vary depending on the ripeness of the apples, adjust to consistency and taste)

Directions
1. LEAVE THE SKINS ON THE APPLES! They give the applesauce a nice pink color and they're a great source of fiber.
2. Heat the apple chunks and a 1/4 cup water in a medium-sized saucepan over medium heat.
3. Simmer until the apples are soft and easy to mash with a potato masher. The time it takes likely depends on the type of apple, but it should about 10 minutes or so.
4. Add the cinnamon. You may need to add more water as well, if the apples are sticking to the pan. You can adjust the water as needed to reach your desired consistency.
5. Mash the apples to the texture you like (leave some chunks if you like!). You could also use an immersion blender or regular stand up blender to puree the sauce until smooth (If you used a cinnamon stick, remove it before blending).