Recipe | Nutrient Packed Pregnancy Smoothie | cookithealthier.com

RECIPE|Nutrient Packed Pregnancy Smoothie

Spring is finally here and I’ve officially kicked warm foods to the curb (except for breakfast tacos… those can stay all year long)! It’s time for fresh fruit, smoothies and so much fresh produce! I love this time of year.

With that being said, I wanted to find a smoothie that was easy to whip up on the reg all summer long, especially as Baby S continues to grow, I know the easier the better!

RECIPE | Nutrient Packed Pregnancy Smoothie | cookithealthier.com

This smoothie fits the criteria of easy to throw together, while also being packed with a ton of great nutrients that are so so good for anyone, but especially for a pregnant woman.

When you are trying to become pregnant or are pregnant you start hearing a ton about specific types of nutrients that you need to grow a healthy baby, while also staying strong and healthy yourself. Nutrients like Folic Acid, Iron and Calcium were all prominent in the articles I read and the recommendations from my doctor. These are all important for someone to get in their diets even when they are not pregnant, but during pregnancy it’s recommended you get at least 400mcg of folic acid to help baby’s neural tube development. Usually it’s easiest to guarantee that you get these nutrients from a vitamin, but you can find them naturally in a lot of fresh fruits and leafy greens.

Another nutrient that I have found to be highly beneficial, but not as prominently discussed is for pregnant women is Omega-3 fatty acids, typically found in salmon. I’ve been reading a lot about this nutrient over the past year from a book called Genius Foods and the amazing benefits it has for overall health is astonishing. So once I got pregnant, I knew that I had to try and incorporate more Omega-3 fatty acids to my diet, but I can only tolerate so much salmon : D

So I began researching Omega-3s and their benefits. You can read more about all those benefits HERE, but some of the main benefits are:

  • neurological and visual development of baby
  • help with mood disorders (postpartum depression, anxiety, etc.)
  • help with breast milk production
  • lower the risk of preeclampsia
  • so much more

Now that you know a bit more about Omega-3 fatty acids, then you’ll love to know that just 1 oz. or 2 Tbls. of chia seeds contains 4,915 mg of Omega-3s. But please know that most of the omega-3s in chia seeds are ALA, which our bodies can’t convert as well. So there is still a need to add fish oil to get the DHA fatty acid our bodies need. You can read more about it HERE. But don’t discount Chia seeds just yet because they are still packed with many other antioxidants that are great for you. So adding them to this smoothie will help you get more Omega-3s, but also protein, fiber and many other nutrients. SO JUST EAT THEM UP!

How to soak chia seeds:

Recipe | Nutrient Packed Pregnancy Smoothie | cookithealthier.com

Chia seeds don’t have to be soaked, but trust me when I tell you that you will want to get them soft before adding to a smoothie! Coming from experience, it ain’t fun to chew your smoothie LOL.

  1. Measure out 1/4 cup of chia seeds and add them to a mason jar or container that you can seal with lid in the fridge.
  2. Measure out 1 cup of water or Unsweetened Vanilla Almond Milk (my preference).
  3. Pour the liquid in your jar/ container with the seeds, add 1 Tbls. of Vanilla extract (if you want to flavor them up a bit) and gently combine.
  4. Allow to soak for at least 20 minutes before eating. You can leave them in the jar in the fridge for about 5 days and they are great to scoop out and add to your smoothie or yogurt!

The soaked seeds will look like the image below. They have a thick, pudding-like consistency and the seeds themselves will be much more soft. Though, there will still be a slight crunch.

Recipe | Nutrient Packed Pregnancy Smoothie | cookithealthier.com

Once you have your chia seeds prepped, then you’re ready to make your smoothie!

Pro-Tip: the smoothie is better when you pre-slice the banana and strawberries and freeze them before using. That way you don’t have to water down your smoothie with ice.

RECIPE | Nutrient Packed Pregnancy Smoothie | cookithealthier.com

Here’s what you’ll need to make the smoothie:

Yields1 Serving

I N G R E D I E N T S //
 ½ cup Unsweetened Vanilla Almond Milk
 5.30 oz SO Delicious Coconut Yogurt - flavor of choice (I used strawberry banana flavor)
 1 cup frozen organic strawberry halves, sliced
 1 frozen medium banana, sliced
 1 cup fresh spinach
 ¼ of a whole avocado
 2 tbsp soaked chia seeds

D I R E C T I O N S //
1

As I mentioned above, I recommend pre-slicing and freezing fresh strawberries and bananas for these smoothies. I like to measure out a cup of sliced strawberries and slice up a medium banana and put in a zip lock bag. I will make a couple of these at the beginning of the week to place in the freezer.

2

I toss all the ingredients into the Vitamix except the chia seeds. I like to layer those into a cup with my smoothie because it's prettier. However, you can add them straight into the Vitamix too. Mix on a 5 - 6 setting for about 2 minutes. Then ENJOY!

Nutrition Facts

Serving Size 1 smoothie

Servings 1

xoxo Ashley

 

Ingredients

I N G R E D I E N T S //
 ½ cup Unsweetened Vanilla Almond Milk
 5.30 oz SO Delicious Coconut Yogurt - flavor of choice (I used strawberry banana flavor)
 1 cup frozen organic strawberry halves, sliced
 1 frozen medium banana, sliced
 1 cup fresh spinach
 ¼ of a whole avocado
 2 tbsp soaked chia seeds

Directions

D I R E C T I O N S //
1

As I mentioned above, I recommend pre-slicing and freezing fresh strawberries and bananas for these smoothies. I like to measure out a cup of sliced strawberries and slice up a medium banana and put in a zip lock bag. I will make a couple of these at the beginning of the week to place in the freezer.

2

I toss all the ingredients into the Vitamix except the chia seeds. I like to layer those into a cup with my smoothie because it's prettier. However, you can add them straight into the Vitamix too. Mix on a 5 - 6 setting for about 2 minutes. Then ENJOY!

RECIPE | Nutrient Packed Pregnancy Smoothie
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