One of our favorite tips for a healthier pregnancy is this: “Enjoy the sipping solution!” – sipping smoothies, that is. In formulating this smoothie recipe, we made sure it contained most of the extra nutrients you need for you and your baby, and it’s an intestine-friendly way to eat during pregnancy. Sip on the smoothie all day as your breakfast, lunch, and snacks. Then, have a normal, healthy dinner.
The “sipping solution” is a particularly comfortable way to eat early in your pregnancy, when blended food is more stomach-friendly, and later on, when your growing baby and uterus push on your stomach so there is less room for a plateful of food. We have recommended smoothies in our medical practice for many years. Pregnant mothers report that when they sip on a smoothie all day long, they suffer less indigestion, constipation, heartburn, mood swings, and fatigue.
Dr. Bill and Martha’s Pregnancy Super-Smoothie
8 oz. green vegetable juice
8 oz carrot juice
8 oz pomegranate juice or grape juice
1-2 c. Greek-style, organic, plain yogurt
1 c. blueberries (fresh or frozen)
1 c. other fruit (strawberries, papaya, mango, pineapple, etc.)
3 oz. tofu, firm
1/4 c. ground flaxseeds or 2 tbsp. flaxseed oil
1/4 c. wheat germ
1 tsp. cinnamon
1 tbsp. blackstrap molasse
Mix all ingredients in a blender. Smoothies taste best when they are fresh and still have that bubble milkshake consistency. Keep blender with unused smoothie in the fridge for later sipping, and blend just a bit to refresh.
Figs for extra fiber and sweetness
1-2 tbsp. peanut butter for extra energy and satiety
Organic milk or coconut milk instead of juice
Organic kale or spinach for an earthy taste and extra folic acid
Pomegranate (when in season): scoop out the seeds and flesh
1 tsp. spirulina for extra iron and B12
A multi-vitamin/multi-mineral protein powder, such as Juice Plus+ Complete®
Nutritional content: Depending on your special additions and the nutritional content of your protein powder, this recipe is a perfect balance of around 20-25% healthy fats, 25% protein, and 50-55% healthy carbs, which makes it the calorie equivalent of two meals and two snacks:
Protein: 50-70 grams
Fat: 20-30 grams
Carbs: 120-150 grams
Fiber: 25-30 grams
Calcium: 800-1,000 mg.
Vitamin C: 200-300 mg.
Iron: 18-25 mg.
Folate: 200-300 mg.
B12: 2-3 mcg.
Antioxidants: at least 10,000 ORAC units (a measure of antioxidant levels) — double the minimum recommended level.