201 Organic Smoothies and Juices for a Healthy Pregnancy: Nutrient-Rich Recipes for Your Pregnancy Diet (20 page)
Authors: Nicole Cormier
Good for your digestive system
Heartburn and indigestion may seem to pop up out of nowhere during pregnancy, due to an increase in sensitivity to spicy or common irritating foods or acids that are backed up into the esophagus because your uterus is enlarging and displacing the stomach. Fortunately, the pineapple used in this juice can help you feel better fast by providing bromelain, an enzyme that helps assist protein digestion and acid reflux.
YIELDS: 1
1
⁄
2
CUPS
1 cup pineapple
1 peach, pitted
1 mango, pitted
1 banana
Juice pineapple, peach, and mango. Add banana to juice and mix well before serving.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 1 ⁄ 2 CUP SERVING | 346 | 1.3g | 5.3g | 6.6mg | 12g | 66g |
Good for your digestive system
Apples provide an excellent source of both soluble and insoluble fiber, so they’re great for helping you resolve constipation issues during pregnancy. After juicing the fruits, consider blending them with 1 cup of plain yogurt. Yogurt is very good for the stomach because it contains “good bacteria” that aids digestion.
YIELDS: 1 CUP
4 apricots, pitted
2 Gala apples, peeled
Juice apricots and apples. Stir.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 CUP SERVING | 107 | 0.56g | 1.6g | 1.1mg | 3.4g | 27g |
Good for your digestive system
The common occurrence of constipation during pregnancy may not be pleasant. However, the pectin in pears is a diuretic and so pears have a mild laxative effect. Drinking pear juice regularly helps regulate bowel movements. The Bartlett is known for being one of the most juicy pears, which is why it was selected for this recipe.
YIELDS:
3
⁄
4
CUP
2 Bartlett pears
2 red delicious apples
1
⁄
4
lemon, peeled
Juice pears, apples, and lemon. Stir.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 3 ⁄ 4 CUP SERVING | 172 | 0.87g | 2.6g | 1.5mg | 13g | 51g |
Good for your digestive system
This juice can be the perfect remedy for constipation. Apple skins have pectin, which helps remove harmful substances from the colon. Cucumbers contain an enzyme called erepsin that is useful in digesting protein. Enzymes that aid digestion are important during pregnancy to ensure that the nutrients from the foods you eat will be absorbed efficiently and delivered to your baby.
YIELDS: 1 CUP
2 Granny Smith apples, cored
2 carrots, peeled
1 cucumber, peeled
1 lemon, peeled
1 stalk celery
Juice apples, carrots, cucumber, lemon, and celery. Stir.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 CUP SERVING | 263 | 1.6g | 6.7g | 226mg | 17g | 68g |
Good for your digestive system
The pears used in this recipe are a great source of fiber and pectin, both of which benefit your colon by aiding digestion, preventing constipation, and keeping things moving throughout your digestive system. In addition, pineapple has long been known for its ability to help with digestion due to the enzyme bromelain that aids in the digestion of proteins. Proteins are important during pregnancy for the growth of your fetus and play a huge part in increasing the blood supply for your baby.
YIELDS: 2 CUPS
1
⁄
2
pineapple, skin and core removed
2 Bartlett pears, cored
1 lemon, peeled
Juice pineapple, pears, and lemon. Stir.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 2 CUP SERVING | 372 | 0.94g | 2g | 7.7mg | 18g | 98g |
Tomatoes are high in the antioxidant lycopene, which can protect against cell damage caused by free radicals. You do not want any cell damage during pregnancy, because it can inhibit the optimal level of health of your baby. However, tomatoes are also acidic, which can cause heartburn or acid reflux during the second half of your pregnancy; if you’re experiencing these symptoms, you may want to pass.
YIELDS: 1
1
⁄
2
CUPS
2 Roma tomatoes
1 stalk celery, leaves intact
1 fistful parsley
2 carrots, peeled
1 green onion
1 cup cauliflower
2 cloves garlic
Blanch tomatoes by placing in boiling water for 30 seconds and then transferring to an ice bath. Juice ingredients in the order listed. Stir.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 1 ⁄ 2 CUP SERVING | 188 | 1g | 7g | 177mg | 12g | 50g |
THE BENEFITS OF LYCOPENE
Lycopene is a powerful antioxidant found in tomatoes. It has been shown to reduce the risk of prostate, ovarian, and cervical cancer and can protect your cells during pregnancy. To reap the benefits of lycopene, the tomatoes must be eaten cooked rather than raw.
Broccoli is known for being a good source of calcium, but it is also packed with vitamin C, folate, and vitamin B
6
, all of which work to support the bone health of you and your baby. B
6
is needed to make hydrochloric acid in the stomach, which helps your body absorb calcium and folate is important for lowering your baby’s risk of developing a neurological birth defect. So drink up!
YIELDS: 1 CUP
4 spears broccoli
1
⁄
4
cup Italian parsley
2 McIntosh apples, cored
1
⁄
4
lemon
Juice broccoli, parsley, and apples. Juice lemon. Stir.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 CUP SERVING | 114 | 0.75g | 3.7g | 47mg | 7.2g | 27g |
Helps boost energy levels
Good news! Garlic could potentially reduce fatigue during pregnancy. It can also protect you and your baby from harmful bacteria, fungi, and viruses. Garlic contains alliin, an amino acid that converts to allicin, a compound that has been shown to have antibiotic properties. It can also help improve blood circulation during pregnancy, which will reduce fatigue. So if you’re craving Italian, you’re in luck!
YIELDS: 1 CUP
3 Roma tomatoes
2 red apples
1 clove garlic
1 sprig Italian parsley
Juice tomatoes, apples, garlic, and parsley. Stir and garnish with parsley.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 CUP SERVING | 114 | 1.3g | 2.4g | 18mg | 4.6g | 44g |
The carrots found in this recipe are packed with vitamin A, the power vitamin for pregnancy that is important for your baby’s embryonic growth. Vitamin A supports the growth of your baby’s kidneys, lungs, heart, eyes, and bones. Therefore, this juice is a spectacular addition to your—and your baby’s—day.
YIELDS: 1
1
⁄
4
CUPS
3 carrots, peeled
1 cucumber, peeled
2 beets, greens removed
1 stalk celery, leaves intact
Juice ingredients in order listed. Stir.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 1 ⁄ 4 CUP SERVING | 244 | 0.48g | 7.8g | 292mg | 16g | 69g |
Besides making one tasty juice, beets are also great as a source of folic acid. You can mix and match your beet juice with fruits and vegetables to please your particular palate. Try a veggie-heavy mix with the Carrot, Cucumber, and Beet, or go a bit sweeter with the Apple Beeter.
Good for strengthening your immune system
You’ve heard it before: Blueberries are powerhouses of antioxidants and vitamin C, so they can build and protect your immune system. They also can help your urinary tract, in a way similar to cranberries.
YIELDS: 1 CUP
1 pint blueberries, washed
2 cups red grapes, washed
Juice blueberries and grapes. Stir.
| | Calories | Fat | Protein | Sodium | Fiber | Carbohydrates |
| PER 1 CUP SERVING | 288 | 1.6g | 4.1g | 6.6mg | 7.5g | 74g |
SUPER BLUEBERRIES
Blueberries are being touted as one of the new superfoods. Their color contains anthocyanin, a phytonutrient that helps reduce cancer risk by preventing cell damage. They are packed with antioxidants and phytoflavinoids and are also high in potassium and vitamin C. Blueberries are not only good for lowering your risk of heart disease and cancer; they are anti-inflammatory and can help eliminate any inflammation that naturally occurs in pregnancy.
