One of the most common issues that I hear is that there seems to be some confusion about what to eat or not eat during pregnancy. What can contribute to this issue is that a lot of providers have a hard with nutrition in general, as there is not a lot of time spent specifically on nutrition in medical school, so the most common advice is to eat healthy. What does that mean. The first thing that I want to say is during pregnancy, there is always risk. We have to be able to discern the amount of risk that we want to take. While there are food allergies to consider, the actual risk of things like contracting listeria from soft cheese is very small. Now let’s talk about time. We are busy, and while I have a great appreciation for food, most of us don’t have extra hours in the day to spend meticoulsy preparing every meal. Below are some of my go to easy recipes that pack a nutritional punch.

Breath and Birth MN Bone Broth:

Ingredients:

Chicken or Beef Bones

2 cloves Garlic

3 carrots

1 Onion

2 Stalks Celery

6-8 Cups of water

1 TBSP Olive Oil

Directions:

This can be prepared in an instant pot, or in a stock pot on the stove. Smash the garlic. Cut the Celery and Carrots into thirds. Slice the onion, and add the water and Olive Oil. If you are using an instant pot, set the times for about 4 hours, and if you cook on the stovetop, I usually boil on medium for about 6 hours. BE CAREFUL WHEN THIS IS DONE. I let it cool slightly and strain it into mason jars. When you prepare the homemade bone broth, I like to use it up in 4-5 days.

Breath and Birth Vanilla Chia Seed Pudding

Ingredients:

Vanilla Chia Pudding:

4 TBSP Chia Seeds

1 cup Oat Milk

1-2 TBSP Maple Syrup

1 tsp Vanilla

Directions:

Combine all of the ingredients and let sit for 10 minutes. It couldn’t be any easier. I like to put this in the fridge overnight and add fresh berries or serve on some steel- cut oats. I keep this on hand in the fridge in a mason jar. Chia seeds pack a nutritional punch and this is a great snack option.

Ingredients:

1/2 Cup Frozen Blueberries

1 1/2 cup Oak Milk, or Almond Milk

1 TBSP Almond Butter

1/2 tsp Vanilla

Blend the above ingredients in a blender until creamy. Pour into a bowl and top with fresh blueberries, slivered almonds, chia seeds, and granola. Enjoy!

There are so many ways to prepare something quickly and easily. The best way to take care of the body is by giving it nutrient-dense foods. We don't need to make things complicated. The above recipes are more nutrient-dense and easy to make.

XOXO-Holly