201 Organic Smoothies and Juices for a Healthy Pregnancy: Nutrient-Rich Recipes for Your Pregnancy Diet by Nicole Cormier Page A

important vitamins and minerals. Folate is high in these berries and can help prevent birth defects and premature birth. Since strawberries have been placed on the Environmental Working Group’s “Dirty Dozen” list (a list that provides the top food items found to be highest in pesticides), you’re advised to buy organic strawberries, especially while pregnant.
    YIELDS: 3–4 CUPS
    1 cup spinach
    2 pints strawberries
    1 banana, peeled
    1 cup kefir
Combine spinach, strawberries, banana, and 1 ⁄ 2 cup kefir in a blender container and blend until thoroughly combined.
Add remaining 1 ⁄ 2 cup kefir while blending until desired texture is achieved.
     
Calories
Fat
Protein
Sodium
Fiber
Carbohydrates
PER 1 CUP SERVING
126
3g
4g
39mg
5g
24g
    KEFIR VERSUS MILK
    If you’ve never indulged in this delicious milk alternative, now may be the perfect time to try it out and receive more benefits for you and your baby. Kefir contains a plethora of vitamins, beneficial probiotic bacteria, and rich enzymes that promote healthy growth, optimize digestion, and fight illness. The best part is that almost every grocery store that carries milk products will carry kefir, so the switch is as easy as walking further down the aisle.

Raspberry Delight
    Good for your baby’s nervous system
    This smoothie packs protein, iron, folate, and B vitamins galore that will support your baby-to-be’s nervous system. In addition, the fiber content in this recipe will put you well on your way to meet the recommended amount of 25–30 grams of fiber every day.
    YIELDS: 3–4 CUPS
    1 cup iceberg lettuce
    2 pints raspberries
    1 banana, peeled
    1 ⁄ 2 cup rice milk
    1 ⁄ 2 cup Greek-style yogurt
Combine iceberg, raspberries, banana, and rice milk in a blender and blend until thoroughly combined.
Add Greek-style yogurt while blending until desired texture is achieved.
     
Calories
Fat
Protein
Sodium
Fiber
Carbohydrates
PER 1 CUP SERVING
141
1g
5g
28mg
11g
30g

Banana Nut Blend
    Good for pregnancy cravings
    The protein content of walnuts and fiber from bananas will ward off cravings by balancing your blood sugars, and the best thing is that you can enjoy this smoothie in the morning or night. Why? Because walnuts can bring calmness to a restless night of sleep by boosting your body’s melatonin levels. They can even help you maintain a healthy milk supply during breastfeeding, so continue to enjoy this smoothie once your little one arrives.
    YIELDS: 3–4 CUPS
    1 ⁄ 4 cup walnuts
    1 cup vanilla almond milk
    1 cup romaine lettuce
    2 bananas, peeled
Combine walnuts and 1 ⁄ 2 cup almond milk in a blender and blend until walnuts are completely emulsified.
Add romaine, bananas, and remaining 1 ⁄ 2 cup almond milk while blending until desired texture is achieved.
     
Calories
Fat
Protein
Sodium
Fiber
Carbohydrates
PER 1 CUP SERVING
99
6g
2g
39mg
2g
12g
    WALNUTS AND ANTIOXIDANTS
    When you think of antioxidant-rich foods, walnuts probably aren’t your first thought, but just 1 ⁄ 4 cup of walnuts carries almost 100 percent of your daily value of omega-3 fatty acids, and is loaded with monounsaturated fats. Of the tree nuts, walnuts, chestnuts, and pecans carry the highest amounts of antioxidants, which can prevent illness and reverse oxidative damage done by free radicals. Antioxidants are especially important during pregnancy for protecting you and your baby.

Blueberry Supreme
    Good for strengthening your immune system
    Blueberries take center stage in this antioxidant-packed, day-brightening recipe! These little fruits are one of the top ten foods to eat during pregnancy as they can help both you and your baby receive three times the amount of antioxidants, which protect your immune system from any free radicals that could potentially cause harm or illnesses.
    YIELDS: 3–4 CUPS
    1 cup iceberg lettuce
    2 pints blueberries
    1 banana, peeled
    1 ⁄ 2 cup rice milk
Combine iceberg, blueberries, banana, and 1 ⁄ 4 cup rice milk in a blender and blend until