What a blessing it is to have so many resources for expecting mother’s! We were sent a new cookbook this week from Dr. Sonali Ruder of The Foodie Physician, who had pregnant mother’s in mind when she developed her recipes! And although I’m not pregnant (my babies are all grown), I still devoured this book!
Pregnancy advice can be confusing. A quick chat with your physician might leave you with more questions than you came in with. Most physicians receive little training in nutrition, so count yourself lucky if your doctor has good advice. Eating well during this critical phase of life is more important than ever! Growing a baby is taxing on your body, but giving you and your baby everything you need to have a healthy pregnancy and birth is possible.
Dr. Ruders book has some great recommendations for pregnant mothers. These include:
- How many extra calories you will need to eat (only 300!)
- How much weight is recommended to gain during pregnancy (anywhere from 11-40 lbs!)
- Choosing the proper carbohydrates.
- Getting adequate protein, fiber & fats.
- Good food sources of micronutrients, such as folate, iron, calcium, and vitamin D.
And how about those cravings! Oh mother, you know what I’m talking about! I remember craving eggs and toast, literally every day. It wasn’t until I ate a hard boiled egg sliced on a piece of toast in the dark that I discovered my bread had gone moldy. I didn’t know till I had a bite. I immediately started gagging, and wasn’t able to eat it again the rest of my pregnancy! Dr. Ruder has these tips for controlling cravings without depriving yourself!
5 Tips to Control Pregnancy Cravings
- Eat a good breakfast.
- Eat mini meals throughout the day to stabilize blood sugar, like snacks or smoothies.
- Keep healthy snacks around and accessible.
- Pack a lunch!
- Stay active.
What a great gift this cookbook would be for any loved one you know that’s pregnant, or even better- a gift to yourself!
Everyone in my house loved this Shepherd’s pie, and none of us are pregnant! haha.. So, definitely add this to your meal plans! For more recipes from Dr. Ruder, check out her blog at The Foodie Physician.
Southwest Shepherd’s Pie
- 1 tablespoon olive oil
- 1 medium onion
- 1 medium bell pepper, red
- 1 pound turkey, ground
- 3 clove garlic
- 2 teaspoon chili powder
- 2 teaspoon cumin, ground
- 1 tablespoon Worcestershire sauce
- 2 tablespoon tomato paste, canned
- 2 tablespoon flour, all-purpose
- 1 1/2 cup chicken broth, low-sodium
- 12 ounce frozen vegetables, mixed
- 1/4 cup cilantro
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper, ground
- Preheat oven to 400 degrees.
- To make filling, heat oil in a large skillet over medium heat. Chop onion and pepper. Add onion and pepper to skillet and cook until slightly softened, about 6-7 minutes. Add the turkey and cook, breaking it up with a spoon until it is no longer pink.
- Chop garlic, and add to skillet with chili powder, cumin, Worcestershire sauce, and tomato paste. Stir to combine.
- Stir in the flour and cook for another 1-2 minutes. Add the chicken broth and frozen vegetables. Simmer another few minutes until thickened. Season with salt and pepper to taste. Pour the mixture into a 9 inch pie pan or 6 individual gratin dishes.
- To make topping, cook sweet potatoes. You can do this by piercing with a fork and placing them in the microwave for 8-10 minutes until soft, turning them over halfway through. Once cooled slightly, cut the potatoes in half and remove the skin. Place the flesh in a bowl, along with the sour cream, chicken broth, and butter. Mash the mixture together with a potato masher until smooth. Alternatively, you can pass the sweet potatoes through a food mill or potato ricer and then stir in the other ingredients. Season with salt and pepper to taste.
- Spread the sweet potato topping evenly over the filling, spreading all the way to the edges. Alternatively, you can pipe the topping on with a pastry bag.
- Place the pie on a baking sheet and bake in the oven for 25-30 minutes until filling is warm and topping is lightly browned. Cool for 15 minutes before serving. Garnish with cilantro.
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.Learn More about Natalie