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TummyStyle Maternity & Nursing Clothes

  • Carmel Pecan Vegan Chocolate Bars - Holiday Treat!

    Vegan Chocolate Carmel Pecan Bars3

    The concept of raw vegan desserts can sound daunting and exotic. Or if you have never heard of raw vegan desserts, you might be thinking that something uncooked, without eggs, sugar, butter and flour surely wouldn’t taste like dessert. However, raw vegan desserts are super easy and fun and most importantly, taste like dessert! “Baking” with raw ingredients yields deep, fresh flavors that are healthy and satisfying.

    Vegan Chocolate Carmel Pecan Bars8.png

    There are 3 layers in these bars. First, there is a nutty, lightly sweetened crust, then a gooey caramel filling made of dates and finally a layer of simple and healthy dark chocolate. This dark chocolate is made of coconut oil, maple syrup and cacao.

    Coconut oil has been getting a lot of attention lately in the health community. Some people think it’s a superfood, while others think it’s just an oil with high amounts of saturated fats. Coconut oil is high in saturated fats, but it’s the kind with “medium-length” fatty acid chains, instead of “long-length” fatty acid chains. These medium length chains metabolize differently and are healthier than the longer ones

    Vegan Chocolate Carmel Pecan Bars6.pngCoconut is especially helpful during pregnancy. It is high in lauric acid (the second highest source after breast milk, according to Mother and Baby online), which helps yours and your baby’s immune system. A couple teaspoons can alleviate the symptoms of heartburn, morning sickness, and constipation. There has also been research to suggest that it helps with digestion, weight loss, and preventing a multitude of diseases. Coconut oil also has antimicrobial properties that can help with bacterial and fungal infections.

    So it is a healthier choice than animal fats, but it still should be used mindfully. Coconut oil can also be used as a moisturizer for hair, skin, nails, and used as a shaving cream. Its vitamin E and moisturizing qualities are also said to fade and prevent stretch marks. Goodbye diaper rash and hello glowing skin (and delicious chocolate caramel bars of course!)

    Vegan Chocolate Carmel Pecan Bars7.png

    Ingredients:

    Crust:

    ¾ - 1 cup nuts (pecans and almonds recommended)

    6 dates

    1 tablespoon unsweetened shredded coconut

    ¼ cup oats

    Caramel:

    1 and ¼ cup dates (medjool recommended)

    ½ inch piece of vanilla bean or 1 teaspoon vanilla extract

    4 tablespoons water

    ¼ teaspoon salt

    Chocolate:

    ¼ cup coconut oil

    ⅜ cup cacao or cocoa powder

    maple syrup to taste (start with 1 tablespoon)

    Also: Extras for studding:

    -Pecans

    -Cacao nibs

    -Goji berries

    -Dried coconut

    -Other nuts or anything you desire!

    Vegan Chocolate Carmel Pecan Bars6.png

    Instructions:

    Pulse the crust ingredients in a food processor until you get a crumbly mixture. Take some of the crumbles and pinch and form it to see if it holds its shape. If it is too crumbly, pulse the mixture a little longer. When you are done pulsing and it is the right consistency, press the crumbles into an 8 inch x 8 inch pan. You can use the bottom of a flat measuring cup to press down firmly. Set in the freezer while you make the caramel.

    Process the caramel ingredients until smooth and layer on crust. Put back into freezer while you make the chocolate.

    Melt the coconut oil in a small bowl. Mix in the cacao and maple syrup. Pour evenly over the caramel layer and stud with pecans.

    ENJOY!!

    All Original Content. Copyright Athena Byers 2015, All Rights Reserved.

  • 50% OFF All Maternity Dresses and Nursing Dresses!!! CODE DRESS50

    Yes, we are celebrating the holidays early at TummyStyle by having a blow out 50% OFF SALE of all maternity and nursing dresses!! We are excited to offer incredible prices at top designer maternity dresses that you can wear well after you have your baby. Remember to use the discount code at checkout: DRESS50

    The majority of our maternity dresses are designed for "during and after wear" with nursing access. Our fabrics are made to stretch where you need it without tenting out and adding pounds. They allow you to look sexy and chic while expecting and after you have you baby.

    Check out some of our season favorite styles by Olian Maternity, Japanese Weekend, Maternal America and Everly Grey.

    Olian Maternity Sash Front tie Dress Olian Maternity Sash Front Tie Dress

    The Olian Maternity Sash Front Tie Dress is an awesome Winter and Holiday Maternity Dress. This flattering scoop neck design is fitted in the top and has plenty of room and stretch for your belly to grow in the skirt portion. The bold striped color blocks in the skirt contrast nicely with the black. The adjustable sash tie and becomes more of an empire waist look as your pregnancy progresses. Pair it with black tights or leggings and your choice of flats, heels or boots! You will love wearing this beautiful and comfy dress long after you have your baby!

     

    Everly Grey Lexi Lipstick Abstract Maternity Dresss Everly Grey Lexi Lipstick Abstract Maternity Dresss

    Another great choice for the holiday season is Everly Grey's Lexi Lipstick Abstract Maternity Dress. The wrap dress is back and is the perfect style for maternity and beyond! You will love how versatile this dress is - great for the holidays, your baby shower, work or date night! Make this dress as big or as small as you need to with the miracle wrap design. Wear it as an empire waist during later stages of your pregnancy and wear it as a waist wrap dress with easy nursing access after you have your baby. This everyday and everywhere maternity dress has an incredible price point for it's style and quality!

     

    Maternal America Pink Boucle Maternity Shift Dress Maternal America Pink Boucle Maternity Shift Dress

    Another take on maternity style is this gorgeous Maternal America Pink Boucle dress. Who says you can't wear pink for the holidays! Stand out with this edgy shift dress, no belts or sashes required! The super stretchy and comfy fabric will stretch with your bump but still keep you looking like the hot mama you are! Looks great with boots!

    Whether you are looking for classic holiday style or something versatile to wear through the winter months in comfort and style, TummyStyle has a wide selection of maternity dress styles to choose from. Shop today and remember to take your 50% OFF at checkout with the code DRESS50!!

    Happy Holidays from the TummyStyle Team!

  • Healthy Pregnancy Eggnog!! A Holiday Treat :)

    Healthy Vegan Eggnog Healthy Vegan Eggnog

    It’s getting colder and colder as the holiday season approaches! Warm yourself up and nourish your body and baby with this delicious and easy recipe for eggnog minus the eggs! Yes, you read that correctly! This clever vegan recipe is perfect for pregnancy and beyond and perfectly safe for your body and growing baby in your belly since there are no raw eggs to worry about!  This drink takes under 20 minutes so you can whip it up for a quick dessert or as a midday pick-me-up.

    Recipes with raw eggs can be a little risky, or at least leave you weary -- especially if you are pregnant. Babycenter.com advises pregnant women to steer clear of home or restaurant-made items with raw eggs -- which means no eggnog. However, they also say that it’s probably okay to drink store-bought versions, because they contain pasteurized eggs. But why drink store-bought versions when making it yourself is that much more fun, healthy, and safe? This recipe contains no eggs or animal products at all, making it much safer and much healthier. Afterall, who needs added stress for the holiday season?

    eggnog3

    The base is made from pecans and dates with a bit of spice and molasses for flavor. An optional addition is cashew cream, which is made of just soaked cashews and water. This versatile ingredient is a must for classic holiday meals. You can add it to pumpkin pie filling, make dressings, add it to soups, and of course, make creamy hot drinks! It’s almost impossible to mess up this recipe -- so experiment with different amounts of cashew cream, molasses, and all the other ingredients! You can even add some orange oil or add less sweetener and use it as an alternative milk.

    However you make it, this drink will warm you up and put a smile on your face. So go make some and drink it while you cuddle up with a good book or movie. It makes over 5 cups, so there’s plenty to share -- or not!

    eggnog4Eggnog Ingredients: makes 5 to 7 servings

    1 cup pecans

    ¾ cup medjool dates

    4 cups water

    1 tablespoon molasses

    1 teaspoon cinnamon

    ½ teaspoon pumpkin pie spice

    Add everything to a blender and blend until smooth!

    eggnog5

    Optional: If you want the eggnog more thick and creamy, add ¼ to ⅓ cup cashew cream:

    -Soak about 1 cup of cashews overnight or for 6-8 hours.

    -Rinse thoroughly.

    -Blend in a high speed blender, adding just enough water to make a thick cream (think Greek yogurt consistency).

    -Refrigerate extra in an air-tight container. Keeps for about 5 days. You can also freeze it and thaw as needed.

    All Original Content. Copyright Athena Byers 2015, All Rights Reserved.

  • Take a Babymoon!

    Congratulations! You are about to become a new mom! The pregnancy test has confirmed it. Maybe you are feeling queasy in that morning sickness kind of way or maybe you are starting to experience a serious baby bump and just can’t eat enough. Whatever the physical manifestations of your pregnancy are at this point, you are no doubt feeling excited, a little nervous and fidgety all at the same time.

    Along with the realization and planning of pregnancy and the whole idea of caring for another human being that will be totally dependent on you and, of course, simply adorable, your body is also undergoing radical changes inside and out. If it feels like an alien has taken up permanent residence in your body, you are completely right as your brain and body are experiencing a tremendous surge of hormones that makes everything that once seemed normal and rational is suddenly feels completely topsy-turvy and unpredictable. Often two opposing emotions and impulses co-exist without logical explanation. You can feel both fatigued and overcome with a nesting instinct all at the same time. Queasy and craving some weird food combination that would usually make you nauseous. You may feel the impulse to stay home while secretly pining to escape far away with your hubby, all at once. Not to worry, this is completely normal, just know you are feeling and behaving in a way that is not at all unusual for a woman expecting a baby, although not everyone admits it to their non-pregnant non-alien inhabited friends and family.

    During this crazy and exciting time, it is a good idea to plan at least one peaceful getaway with your significant other before the baby arrives. Much like your honeymoon after you got married, the babymoon is a fully recommended trip to take with your loved one before the baby arrives. Yes, emphasis is on before, because any trip you take after your baby arrives will be a different sort of vacation than the one you will take before. Also to note, not “before” as in your very last weeks of pregnancy as that baby may just decide to come earlier than planned as babies don’t always cooperate with your specific timetable.

    Any variety of a getaway trip qualifies for a babymoon. Whether you go on an extravagant beach vacation across the globe or explore an unfamiliar nook town around the corner over a long weekend at a cute B&B, it all qualifies. The important thing is that you plan it, get away, leave your work at home and enjoy some uninterrupted R&R with your hubby. Literally cast your cares, mute your phone and practice not looking at it for long periods of time. You may find you learn how to really mentally get away and unwind again.

    Whatever the location, a babymoon is a great time to bond with your hubby and your unborn baby. You can capture some beautiful relaxed pics of your baby bump that you can share with your future child someday and some fabulous couple pics to commemorate this special time in your lives.

    1 in the Oven Maternity Beach Cover up Dress 1 in the Oven Maternity Beach Cover up Dress

    If you are able to choose a seaside or even a poolside getaway, remember to pack a maternity swimsuit that actually fits and that you will feel beautiful and sexy in as you relax. It’s also a good idea to bring a maternity cover-up for those moments when you just want an extra layer that you can also easily peel off. Swimming some gentle laps in the pool or wading barefoot along the beach tide is a great way to unwind and focus on all the good in your life as you bottle this moment in time.

    Some couples choose this special time to pick a name or names for the baby and mentally process the exciting idea of a family of three (or four if you are expecting multiples). Maybe thinking of goals for the future and fun family vacations you can do as a family someday. Bring your journal and brainstorm! You can share these thoughts and memories again in the future and maybe you will want to do a yearly pilgrimage to your special babymoon place!

  • Fall Maternity Fashion

    Maternal America Font Tie Blouse Maternal America Font Tie Blouse

    It’s finally that time of year! Crisp air, the leaves are changing colors, the smell of pumpkin, and the days are getting shorter and shorter. The kids (if you have any) are back to school – Thank goodness! The whirlwind of summer activities are coming to an end. It’s that bittersweet time of year again; autumn!

    There is always something exciting about a new season, fall in particular. One can only take the summer heat for so long! Fall brings the opportunity for a blank slate and a calm, refreshed state of mind. However, this time of year can also be one of the busiest! Getting back into that normal routine is not always as effortless as it may seem. In the midst of back-to-school shopping, work appointments, and just about every other activity you could imagine, it is hard to find time for yourself, let alone time to shop for the new maternity wardrobe that the changing of the seasons demands.

    You pull out the tub of old, ill-fitting autumn apparel from years past. However this year you are pregnant and most of those styles that fit just fine last year are suddenly belly skimming or tight in the chest, but what other option do you have in such a time crunch? What you may not have realized before is that not only is the old tub out of style, nothing in it fits your changing shape!

    While it’s fun to find new things you don’t want to over invest in a fall maternity wardrobe that you could quickly outgrow and maybe never wear again. However there is a fun solution that will not blow your budget: get some great basics that you can mix & match and layer and one or two fun prints to spice it up.

    One of the most versatile clothing staples you can own is a quality tank top. While it seems simple, the right one can carry you far beyond summer. A tank top that you feel comfortable and confident in is the perfect touch to any outfit. One of our favorite tanks at TummyStyle is the Bravado! Nursing Bra Tank.

    bravado tank

    In fall, simply add a blazer and statement necklace for a classic, put together look – great for the office! On your more casual days, pair it with a cozy cardigan or sweater and you’re set.

    This tank serves a dual purpose. It comes with a supportive nursing bra that you can wear after you have the baby and it is longer and stretchy enough to take you through a good portion of your pregnancy. The molded seamless bra that is built into this tank is supportive enough for exercising with adjustable straps. While the subtle nursing clips make it perfect for breastfeeding, the stretchy but shape-retaining fabric makes it easily wearable during pregnancy. You will be reaching for this adaptable top long after your baby ditches diapers. This tank comes in a variety of colors and it’s a reasonable price, so grab a couple and wear them layered in the cooler weather and along in the warmer months after you have your baby.

    MA Belly Support Leggings

    Next, you don’t need to part from your beloved spring and summer dresses quite yet! With the right accessories and outfit, you can make a summer dress your fun pop of color and great transitional wear for fall! Something you probably already have in your closet: leggings! Adding a fun summer dress with a classic pair of black legging, a wrap cardigan, and pair of fashionable boots creates a simply stunning ensemble!

     

    Everly Grey Sicily DressTry it out with the Everly Grey Sicily  Maternity Dress with the Maternal America Belly Support Maternity Leggings. As the name implies, these belly support leggings do provide much needed belly support as your pregnancy progresses and can be worn over your postpartum belly after you have your baby. Leggings are a super comfortable alternative to maternity jeans and pants and are so comfortable you can even exercise and do your prenatal yoga in them. Dress them up or down and you are good to go!

    Last I would suggest a nice basic wrap cardigan in a few neutral colors and a black. Wrap cardigans are a good solution for your changing shape and can add a easy to remove versatile layer for when you need to bundle a bit more outdoors or peel off a layer when you heat up indoors. They are also perfect for nursing and a make a great nursing cover for you little one if you are in a public place.

  • Pregnancy Pancakes!

    pancakes2We nicknamed these healthy pancakes "Pregnancy Pancakes" because not only will they satisfy your pancakes cravings (anytime of the day), but they are actually good for you! As you know pregnancy is a time when we want to take better care of ourselves and eat responsibly but we also crave those emotional comfort foods with greater intensity then ever. These pancakes give you the most bang-for-your-buck of any pancake recipe out there! With about 5 ingredients, anybody can master these flapjacks and be fueled through their morning.

    Pancakes1If you make a batch over the weekend, you can reheat leftovers (if there any!) and have them on weekday mornings -- definitely motivation to get out of your cozy bed and start your day! They’re also special and delicious enough to treat friends or family, and fast enough to surprise someone with a breakfast in bed.

    Buckwheat or teff flour is listed in the recipe, but you could also experiment with using amaranth flour, spelt, whole wheat or just about any other whole grain flour! Keep in mind that you may have to adjust the amount of almond milk you add.

    The strawberry jam is a healthier version than your typical sugar spread. It’s made of fresh or frozen strawberries, chia and maple syrup or coconut sugar. The chia thickens it and adds serious nutritional punch. Chia has been gaining popularity in the health food world. What’s all the hype?

     

    A one ounce serving of chia contains:

    • 11 grams of fiber
    • 4 grams of protein
    • 5 grams of Omega-3 fatty acids
    • 18% RDA calcium
    • 27% RDA phosphorus
    • 30% magnesium
    • 30% magnesium
    • also small amounts of zinc, vitamin B3, potassium, vitamin B1, and vitamin B2
    • high in antioxidants

    Because of its thickening and absorption qualities, chia can be used to replace eggs in baked goods and helps keep you fuller longer.

    Whole Grain Vegan Pancakes:

    ½ cup oat flour

    ½ cup buckwheat or teff flour

    1 cup almond milk (or other non-dairy milk)

    2 teaspoons baking powder

    2 tablespoons apple sauce

    1 tbs coconut sugar

    pancakes5

    Directions: Whisk the oat flour, buckwheat or teff flour, and baking powder in a medium bowl.

    Mix wet ingredients in a measuring cup and fold the two mixtures together.

    Heat a flat pan on medium-low heat.

    To test if the pan is the right temperature, sprinkle water on the pan. If nothing happens for a few seconds, it’s not hot enough. If it immediately sizzles and spits violently, it might be too hot.

    Try to get a temperature where water droplets sizzle mildly upon hitting the pan.

    Spray or rub with your choice of oil.

    Use a ⅓ cup measure to pour the batter, or make mini pancakes, big pancakes, hearts, mickey mouse or anything else fun!

    Blueberries and chocolate chips are also a fun addition.

    pancakes3Strawberry Chia Jam:

    2 cups whole fresh (make sure they’re properly ripe) or frozen strawberries.

    1 tbs chia seeds Sweetener to taste (coconut sugar or maple syrup).

    Defrost berries on low in a microwave or pot. If using fresh, you don’t need to do this step.

    Put in a blender until big chunks are gone (you may want to leave a few medium-size globs!).

    Transfer to bowl and mix in chia and sweetener.

    It will thicken in 25-20 minutes, and even more after it is refrigerated.

    pancakes4 Recommended Toppings: -coconut, almond or soy yogurt -nut butter (almond, peanut butter, pecan, walnut, or a blend!).

    If you have a food processor, the possibilities are endless. -fresh fruit - banana is highly recommended!

    Great paired with a more tart fruit like kiwi or raspberries. -maple syrup -and of course, the Strawberry Chia Jam!

    All Original Content. Copyright Athena Byers 2015, All Rights Reserved.

  • Chewy Vegan Granola Bars

    Vegan Granola Bars 3

    You know that pregnancy craving you get sometimes after lunch, when you want a little something? Something sweet and satisfying, but not too heavy or super-filling? One of these bars is the perfect little something to satisfy cravings until dinner time.

    This recipe makes a huge batch (about 20-24 bars) so keep them in your refrigerator as a grab-n-go snack. No artificial flavors, sweeteners, preservatives.

    It’s important during your to make sure you are sufficiently fueled throughout the day to prevent overeating later. If you find that you consistently overeat during dinner or get the munchies at night, you may need to bump up your caloric intake earlier in the day. This means having a more hearty breakfast and lunch and adding in healthy snacks between meals so that you don’t come to a meal feeling ravenous.

    Vegan Granola Bars 1Choose snacks that sustain energy and digest slower, like whole grains and food with naturally occurring sugar. This is particularly important during pregnancy as many expecting moms are prone to gestational diabetes and are more sensitive to sugar in their diets.

    If you find that you are feeling starved when you sit down for a meal, try to eat slowly and mindfully. Eating slowly is not easy when you are super hungry and super pregnant! Some ways to make this easier is to take smaller bites - smaller than you might think. Also try putting down your fork or spoon in between bites.

    These bars certainly meet the criteria for an A+ snack. Here’s a rundown of the main elements:

    Dates: Filled with fiber, vitamins, minerals, and natural sugars (glucose and fructose) to give quick energy. One date alone has almost 2 grams of fiber, which promotes healthy digestion.

    Oats: Rich in minerals, B-complex vitamins, and amino acids to help your baby develop and stay healthy. This grain is slow-digesting, meaning it will keep you satisfied longer.

    Figs: Lots of antioxidants, vitamins, minerals and other phytonutrients. One serving of figs contain about 50 times more polyphenol (a micronutrient used to fight cancer and other degenerative diseases).

    Bananas: We all know about the potassium, but bananas also contain good amounts of vitamin B-6, fiber, vitamin C, and magnesium. Bananas also contain high amounts of tryptophan, which is converted into serotonin and helps to improve mood.

    Ingredients: (makes about 20 bars)

    3 cups oatmeal

    2 cup puffed cereal (I used puffed kamut)

    ½  cup chopped almonds

    ½ teaspoon cinnamon

    1 teaspoon baking powder

    1 tablespoon sesame seeds

    1 tablespoons poppy seeds

    1 cup medjool dates

    1 cup dried figs

    1/2 cup almond butter

    3 overripe bananas

    1 tablespoon vanilla extract

    Mix the dry ingredients in a large bowl. Set aside.

    Put all wet ingredients in food processor and blend until smooth.

    Fold the wet and dry mixes together until there are no dry spots.

    Press dough into 9 x 13 inch pan lined with parchment. Bake at 250 F for 50 minutes. Carefully flip bars onto a cookie sheet lined with parchment paper and bake at 350 F until edges are golden (about 20-30 minutes). You can experiment with a higher temperature from the beginning, but this is just what I used. Cut into desired size and wrap in foil or parchment paper and store in the refrigerator.

    Vegan Granola Bars 4Enjoy mindfully with tea or almond milk, or just by itself.

    Note: Experiment with different ratios and varieties of dried fruit, nuts, nut butter, and seeds. Customize it to what YOU like. Eating healthy is all about nourishing your body with foods that make YOU feel good.

     

     

     

    All Original Content. Copyright Athena Byers 2015, All Rights Reserved.

     

     

     

  • Vegan Mac & Cheeze - Good and Good for you!

    Just because you're pregnant doesn't mean you can't indulge in some yummy comfort food! In fact carbs might be the only thing your body likes or craves in those early months of pregnancy! This Mac 'n Cheeze recipe is one you can enjoy guilt free as it's healthy, vegan and delicious! Make it ahead and have go to meals for days to come!mac and cheese 2

     

    Vegan Mac ‘n Cheeze (serves 4-6)

    10 ounces pasta

    1 cup peeled and diced potatoes

    ¼ cup peeled/diced carrots

    ⅓ cup chopped onion

    ¾ cup water (use liquid from pot of boiled veggies)

    ½ cup raw cashews soaked for at least 3 hours, or overnight

    ¼ cup almond milk

    3 tablespoons nutritional yeast flakes

    1 tablespoon lemon juice

    Salt to taste

    1 teaspoon miso

    ¼ teaspoon garlic powder

    ¼ teaspoon turmeric

    ¼-½  teaspoon smoked paprika

    Bring a pot of water to boil and add in the onions, potatoes, carrots. Boil for 10-15 minutes, or until soft.

    Rinse the soaked cashews with cold water. Set aside.

    Add all ingredients, including the boiled vegetables, to a high-speed blender. Blend until smooth.

    Nutrition Facts (per ½ cup scoop)

    calories: 192

    fat: 4 grams

    protein: 5 grams

    mac and cheese 3

    During pregnancy, comforting food can be especially comforting. Many women crave comfort foods - dishes that can be overloaded lots of salt and fat. This classic, comforting macaroni and “cheeze” satisfies cravings and nourishes you and your baby. Made with cashews, veggies, and almond milk instead of cream or milk, it is definitely a smart and healthy choice. Instead of feeling heavy or sick, you will know that you have done your body (and your baby’s!) good.

    Miso is traditionally made from fermented soybeans, making it a better choice than regular salt. This is because fermented foods provide good bacteria to your gut flora. This strengthens our immune and digestive systems and introduce healthy bacteria to your baby a young age. Fermented foods also contain amino acids, vitamins, and minerals.

    Not only is nutritional yeast used to get a great cheesy flavor, it is fortified with Vitamin B12, a nutrient essential for proper brain growth and function. It also helps with the formation of blood. Smoked paprika is another ingredient that helps give this sauce a deep umami flavor. Turmeric acts as a natural food coloring to create a golden color that everyone (especially kids) will love.

    Cashews are another superfood in this delish dish! One ounce of these contains:

    23% of your daily recommended amount of manganese

    31% of your daily recommended amount of copper

    20% of your daily recommended amount of magnesium

    One ounce of milk only contains:

    0% of your daily recommended amount of manganese

    1% of your daily recommended amount of copper

    7% of your daily recommended amount of magnesium

    Making this dish with cashews and almond milk eliminates the need for using dairy milk. Dairy products have been advertised as healthy and essential for decades. Walter Willett, MD, PhD, professor of epidemiology and head of the nutrition department at the Harvard School of Public Health reported that, “One of the main arguments for USDA recommendations is that drinking milk or equivalent dairy products will reduce the risk of fractures. But in fact there’s very little evidence that milk consumption is associated with reduced fractures.” The pros of dairy are that it contains calcium, potassium, and Vitamin D. However, these nutrients are abundant in plant sources like leafy greens, fruit, vegetables, and nuts.

    mac and cheese

  • Lemon Poppy Seed Muffin Snacks

    Lemon Poppy Seed 1Breakfast? Snack? Desert? It’s all three! These delightful muffins will satisfy pregnancy cravings and support your prenatal health (and make your house smell heavenly!). Summer is leaving, but lemons are available year-round to make treats that remind you of those warm, sunny, laid-back summer days. The poppy seeds add texture and a little crunch while the quadruple citrus hit (extract, oil, zest, and juice) makes these muffins truly lemonicious!

    These are best right out of the oven (not pun intended!), but can also be stored in the refrigerator and saved to…

    -a crumble on top of vanilla ice cream

    -take as a small snack when on-the-go

    -re-heat and enjoy with coffee in the morning

    -add icing and serve as cupcakes (birthday parties, baby/bridal showers, thank-you gifts)

    These muffins are wholesome, delicate, perfectly sweet, a bit tart, and irresistible!

    Now for the pregnancy and postpartum health benefits:

    Poppy seeds are high in oleic acid, a monounsaturated fatty acid that lowers LDL (the "bad cholesterol") and increases HDL (good cholesterol). The outer husk is a good source of fiber, which helps with healthy digestion and further reduces bad cholesterol.

    Poppy seeds are also high in pantothenic acid, riboflavin, thiamine, pyridoxine, folic acid, and niacin. These seeds also have good amounts of minerals such as iron, copper, calcium, potassium, zinc and magnesium. Copper is used in the production of red blood cells. Zinc is a “co-factor” in many enzymes that regulate growth, development, and digestion. Potassium is a vital element of cell and body fluids that helps to control heart rate and blood pressure which is also a vital health check for expecting women, particularly in the latter stages of pregnancy.

    Lemon Poppy Seed 2Oat flour is the primary source of flour, along with some amaranth and corn meal. WebMD considers whole grains a pregnancy superfood and recommends including them as a staple in your diet. WebMD stated that, “Whole grains contain more fiber and trace nutrients than processed grains, such as white bread, white rice, and white flour.” The combination of whole grains and only 5 grams total of sugar guarantees you won’t be crashing after you eat these.

    Ingredients: (makes 9 medium muffins)

    ½ cup applesauce

    ¼ cup coconut oil

    ½ teaspoon lemon extract

    4 drops orange oil

    Juice and zest of 1 meyer lemon

    ¾ cup almond milk

    1 flax egg (1 tablespoons ground flax and 3 tablespoons warm water)

    ¼ cup maple syrup

    1 cup oat flour

    1-3 tablespoons poppy seeds (however many you like)

    1 teaspoon baking soda

    ¼ teaspoon salt

    ⅓ cup amaranth flour

    ½ cup cornmeal

    ¼ teaspoon vanilla

    Preheat oven to 350 F. Line a muffin pan with muffin cups.

    Mix 1 tablespoon of ground flax with 3 tablespoons of warm water. Let soak while you prepare the other ingredients.

    Whisk the baking soda, amaranth flour, oat flour, cornmeal, poppy seeds and salt in a medium bowl. Set aside.

    In a small bowl, mix the applesauce, maple syrup, almond milk, lemon extract, lemon juice, lemon zest and orange oil. Melt the coconut oil and stir into the wet mix.

    Fold the wet and dry mixes together. Pour into muffin cups. Bake for 35-45 minutes, or until golden and set.

    Lemon Poppy Seed 3

    Nutritional Facts: (per muffin)

    calories: 212

    protein: 4

    fat: 9

    sugar: 5

    carbs: 30

  • Roasted Chickpeas - A Pregnancy Superfood!

    chick peas 1

    Over the years, there has been much research on the benefits of consuming chickpeas during pregnancy. This is what has been concluded thus far: It is common to gain weight during pregnancy. Chickpeas help to maintain a healthy weight by containing fiber, which helps keep you fuller longer.

    1. More importantly, they are good for your heart. Chickpeas have been shown to reduce the risk of heart attack, along with other legumes.
    2. These beans offer a steady boost of energy that doesn’t plummet later and leave you fatigued.
    3. During pregnancy, you are eating for two! This means you need more quality nourishment and junk food won’t cut it. Your body requires higher amounts of protein, vitamins, minerals and fiber. A cup of chickpeas contains 12 grams of dietary fiber and 15 grams of protein.
    4. Chickpeas are a great source of iron and vitamin B6 which are essential for the growing fetus.
    5. Lots of people haven’t even heard of choline - but it’s found in chickpeas and is crucial for brain and nerve developments.
    6. One cup of chickpeas packs 65% of your daily manganese requirement during pregnancy. Manganese is also an essential nutrient for your unborn baby, aiding in skeletal development.
    7. Protein, antioxidants, vitamins - these are all widely talked about when nutrition comes up. Copper, zinc and selenium aren’t as well known, but these natural antioxidants protect babies from the damage caused by free radicals and help prevent many diseases.

    Found at: “8 Serious Effects of Chickpeas During Pregnancy.” MomJunction. http://www.momjunction.com/articles/serious-effects-of-chickpeas-during-pregnancy_0083594/

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    What You Need: (makes approximately 7 servings per 2 cans of garbanzos used)

    1-2 cans chickpeas (also called garbanzo beans)

    Oil

    1-2 large cookie sheets

    Parchment paper

    Medium mixing bowl/s

    1 clean dish towel

    Any desired spices, sugar, salt, and fun add-ins*

    Directions:

    Pre-heat oven to 400 degrees F on convection. Rinse the garbanzo beans in a strainer. Pour them on to the dish towel and gently pat dry. Leave them on the towel to air-dry for 5-10 minutes. They should feel matte when you touch them.

    Once the beans have dried, pour them into a bowl. Drizzle 1 tablespoon of oil per 2 cans of beans and toss. Do not add the spices yet.

    Put the beans on a cookie sheet lined with one piece of parchment paper. Bake for 20-30 minutes, rotating the pan at about 10 minutes. They are done when they are golden and crispy.

    Transfer to the bowl used for mixing and combine with spices/sugar/add-ins. Enjoy!

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    Note:

    These are best right out of the oven when they are warm and crispy. As they cool, they get deliciously chewy.

    *SPICE IDEAS:

    Herbs de Provence - a classic herbal taste (buy a blend or make your own - rosemary, fennel, thyme, basil, marjoram, lavender, parsley, oregano, tarragon, bay powder). Olive oil recommended.

    Sweet Smokey Barbeque - perfect for summer picnics and backyard barbeques. Use garlic powder, paprika, onion powder, pepper, and a bit of coconut sugar. Avocado oil recommended.

    Cinnamon Sugar - a kid (and parent!) favorite. A much healthier alternative than store-bought sugar cookies or cereal. Coconut oil and coconut sugar recommended.

    Salt ‘n Pepper - the quickest, easiest pick and still delicious and satisfying! Experiment with different salts (smoked, black, himalayan) and different colored peppercorns.

    Nutritional Facts (per ½ cup)

    calories: 142

    fat: 4 grams

    protein: 6 grams

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    All Original Content. Copyright Athena Byers 2015, All Rights Reserved.

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