Leafy green foods and protein should be two very important aspects of a pregnant person’s diet; however, during pregnancy, it can be difficult to incorporate all the nutritious foods our bodies need every day. Not only do many people experience food aversions and have little to no appetite in the first trimester, you may also be low on energy and not entirely motivated to plan out well balanced meals. Combine that with the fact that the majority of us live incredibly busy lives that don’t allow for a lot of extra time to cook each meal from scratch and it can be a recipe for unpleasant and unwanted health problems. Enter this delicious green smoothie recipe that doesn’t taste like freshly mowed lawn clippings. Bonus: you don’t have to be pregnant to enjoy it!
I will be the first to admit that if you want to stay fuller longer, its best to eat your greens instead of blending them up to drink them, but if you find yourself struggling to meet the recommended daily intake for vegetables or protein, this green smoothie can help tremendously. The nutritional benefits are still abundant and here’s why:
Kale is low in calories but high in fiber, vitamins A, C, and K, and calcium. Fiber can improve the dreaded pregnancy constipation. Vitamins A and C are important for a well-functioning immune system, that is generally weaker during pregnancy. Vitamin K strengthens your blood vessels, which is necessary when your blood volume increases.
Also low in calories, spinach is rich in folate and iron. Folate is an essential nutrient in pregnancy because it can prevent certain birth defects and decrease your chances of premature labor. Iron can help prevent anemia, which is common during pregnancy. Spinach also contains calcium which is important for you and your growing baby’s bones.
Not only does cucumber greatly improve the taste of this green smoothie, it’s made up of 95% water, as well as magnesium and potassium. All three of these work together to keep you well hydrated. Cucumbers also contain several antioxidants, which have a variety of benefits relating to organ function, disease prevention, and your overall health.
Just like many of the above green foods, avocado is high in Vitamin K, folate, Vitamin C, potassium, and fiber. What makes it unique compared to the other ingredients is it’s high fat content. This type of “healthy fat” is shown to reduce inflammation and lower cholesterol. It’s a key ingredient to this smoothie recipe because it’s going to help keep you feeling full and satisfied longer.
Mango adds a touch of sweetness to the recipe, but it won’t spike your blood sugar levels because of its low glycemic index. The enzymes in the fruit help to improve digestion.
Coconut water is another excellent way to ensure hydration and prevent constipation. It can also help treat heartburn because it neutralizes acid in the body. It’s preferable to using juice in a smoothie because it is lower in sugar.
The lemon in this recipe really helps to neutralize the bitterness of the leafy greens without adding a noticeable sour taste to the drink. Lemons are powerful detoxifiers and promote a healthy immune system.
In pregnancy, experts recommend 75 to 100 grams of protein a day. Protein is essential for fetal brain development. Any type of protein powder should be fine for this purpose, but if you don’t already have a specific brand you’re partial to, Rainbow Light makes a great plant-based, vegan protein powder formulated for pregnancy and postpartum.
Yield: 2 Servings
Serving Size: 8-10 ounces
1 cup kale, packed
1 cup baby spinach, packed
1/2 cucumber, sliced
1/2 cup frozen mango
1 cup coconut water
1/2 lemon, juiced
2 scoops of protein powder (optional)
Put the ingredients in your blender in the order they’re listed and blend until smooth! This recipe makes two 8-10 ounce servings, so you can share the other portion with your partner or children or you can save it in the refrigerator for yourself for the following day. It still tastes delicious, just make sure you stir it first, in case the protein powder settles.
Pregnancy can be extremely depleting on the body. It’s crucial that we care for ourselves so we’re functioning at our best. Eating well by incorporating green foods and protein is a great way to help us thrive in pregnancy, postpartum, and parenthood.
Alexandra Bravo LMT, CLC
Owner, Bravo Birth DFW