201 Organic Smoothies and Juices for a Healthy Pregnancy: Nutrient-Rich Recipes for Your Pregnancy Diet (10 page)

Good for morning sickness

Up to 90 percent of pregnant women experience the nausea and vomiting that accompanies morning sickness and many have found relief with a tart Granny Smith apple. In addition, this smoothie brings great satisfaction to your sour cravings, especially if you’re craving a sour apple candy.

YIELDS: 3–4 CUPS

1 cup spinach

3 Granny Smith apples, peeled and cored

2 bananas

2 cups purified water

1. Combine spinach, apples, bananas, and 1 cup of water in a blender and blend until thoroughly combined.
   
2. Add remaining cup of water while blending until desired texture is achieved.
   

Good for your baby’s bones and development

With variety comes a beneficial array of the important vitamins and nutrients that keep your baby growing and your body running like an efficient machine. The combination of the spinach, tomato, cucumber, and celery in this recipe pack it full of vitamins A and C, calcium, folate, and potassium—all of which are necessary for a healthy pregnancy and to support your baby’s bones and development.

YIELDS: 3–4 CUPS

1 cup spinach

1 tomato

1 cucumber, peeled

2 stalks celery

1 clove garlic

1 cup purified water

1. Combine spinach, tomato, cucumber, celery, garlic, and
   ¹
   ⁄
   ₂
   cup of purified water in a blender and blend until thoroughly combined.
   
2. Add remaining
   ¹
   ⁄
   ₂
   cup water while blending until desired texture is achieved.
   

CUCUMBERS

Store your unwashed cucumbers in your refrigerator for up to ten days. Wash them just before using. Leftover cucumbers can be refrigerated again; just tightly wrap them in plastic and they will keep for up to five days.

Variety is the spice of life and this savory smoothie offers a salty, spicy, and amazingly delicious combination of vegetables. It could also be a reasonable replacement for a Bloody Mary during your pregnancy.

YIELDS: 3–4 CUPS

1 cup arugula

2 carrots, peeled

1 zucchini

1 stalk celery

¹
⁄
₂
jalapeño, or to taste

1 clove garlic

1 cup purified water

1. Combine arugula, carrots, zucchini, celery, jalapeño, garlic, and
   ¹
   ⁄
   ₂
   cup water in a blender and blend until thoroughly combined.
   
2. Add remaining water while blending until desired texture is achieved.
   

Rich in vitamins K, A, and C; the B-complex vitamins; folate; and a variety of minerals like iron and zinc, the benefits of asparagus surpass those of many other veggies. Introducing one cup of asparagus to your day promotes heart health, digestive health, and regularity, and satisfies a daily serving requirement of vegetables.

YIELDS: 3–4 CUPS

1 cup romaine lettuce

1 cup asparagus

1 green onion

1 stalk celery

1 clove garlic

2 cups purified water

Juice of
¹
⁄
₂
lemon

1. Combine romaine, asparagus, onion, celery, garlic, and 1 cup of purified water in a blender and blend until thoroughly combined.
   
2. Add remaining cup of water and lemon juice while blending until desired texture and taste are achieved.
   

Good for your baby’s bones and development

It’s likely that you grew up hearing, “You need to finish your broccoli,” and you’ll likely be saying it as your baby grows up. The truth is that broccoli is one of the most powerfully packed superfoods you can find! Known for being a good source of calcium, this veggie is also packed with vitamin C, folate, and vitamin B
₆
, all of which will help your baby-to-be develop strong bones and a healthy growth pattern.

YIELDS: 3–4 CUPS

1 cup spinach

1 cup broccoli

1 carrot, peeled

1 green pepper, cored

¹
⁄
₂
lime, peeled

2 cups purified water

1. Combine spinach, broccoli, carrot, pepper, lime, and 1 cup of purified water in a blender and blend until thoroughly combined.
   
2. Add remaining 1 cup water while blending until desired texture is achieved.
   

Good for your baby’s bones and development

Since it’s packed with vitamins K, A, C, and B
₆
; calcium; iron; and folate, kale is a green that provides you with many benefits during your pregnancy. The calcium and vitamins A and C support your baby’s bones and the vitamins K, A, and C support your baby’s overall development. Lastly, folate supports the proper development of your baby’s nervous system. And, unlike spinach or chard, kale doesn’t contain oxalic acid, which can prevent the body from absorbing calcium. In fact, the calcium in kale is more easily absorbed than that in milk, and if you’re breastfeeding, eating kale can even help to increase your milk supply.

YIELDS: 3–4 CUPS

2 kale leaves

4 carrots, peeled

1 apple, cored and peeled

1 banana, peeled

2 cups purified water

1. Combine kale leaves, carrots, apple, banana, and 1 cup purified water in a blender and blend until thoroughly combined.
   
2. Add remaining 1 cup of water while blending until desired texture is achieved.
   

Good for fighting infections during pregnancy

Although it can be found in almost every grocery store’s produce section, people rarely purchase fennel or prepare it at home, which is a shame! The vitamins and minerals in this veggie make it a must-have, and the taste is amazingly unique. Fennel is a good source of vitamin C, which helps repair tissues and fight infections, such as bladder infections, during pregnancy. However, vitamin C can also help your baby’s cartilage, tendons, skin, and bones grow strong and healthy. You’ll need about 80 mg of vitamin C per day and this recipe provides approximately 30mg.

YIELDS: 3–4 CUPS

1 cup romaine lettuce

2 bulbs fennel

1 cucumber, peeled

1 carrot, peeled

1 stalk celery

2 cups purified water

1. Combine romaine, fennel, cucumber, carrot, celery, and 1 cup of purified water in a blender and blend until thoroughly combined.
   
2. Add remaining 1 cup of water while blending until desired texture is achieved.
   

Helps boost energy levels

Zucchini is well known for being a blank canvas in terms of flavor, and the addition of savory ingredients along with the spicy arugula in this recipe delivers a smoothie with a bite. During the nine months of your pregnancy, zucchini is important to incorporate for its B complex that will help with your energy levels and moods.

YIELDS: 3–4 CUPS

1 cup arugula

2 zucchini

1 stalk celery

1 tomato

1 clove garlic

2 cups purified water

1. Combine arugula, zucchini, celery, tomato, garlic, and 1 cup water in a blender and blend until thoroughly combined.
   
2. Add remaining 1 cup of water while blending until desired texture is achieved.
   

Beets and their greens are filled with antioxidants and vitamins. Beet greens are often overlooked, but they are a great source of vitamins A and C and folate and are a perfect addition to your smoothie to help support your baby’s bones, development, and nervous system.

YIELDS: 3–4 CUPS

1 cup beet greens

2 beets

2 carrots, peeled

1 cucumber, peeled

2 cups purified water

1. Combine beet greens, beets, carrots, cucumber, and 1 cup water in a blender and blend until thoroughly combined.
   
2. Add remaining 1 cup water while blending until desired texture is achieved.
   

BEET COLORS

Beets come in many colors, from deep red to orange. They also can be white. The Chioggia beet is called a candy cane beet because it has red and white rings. Small or medium beets are more tender than larger ones. Beets can be enjoyed on their own or flavored with some butter, salt, and pepper for a simple side dish if you’re craving something simple.