12 Healthy Pregnancy Snacks
Banana, Chia and Walnut Muffins
Ingredients
1 cup almond or hazelnut meal
2 large, ripe bananas
3 tsp cinnamon
4 tbsp chia seeds
2 tsp aluminium free baking powder
2 organic eggs
2-3 tbsp coconut oil, melted
4 tbsp coconut milk, additive-free
1 tsp vanilla essence
3 tbsp shredded coconut
walnuts to sprinkle on top (optional)
Method
Preheat oven to 180°C and grease and line a muffin tray.
Add all ingredients (except walnuts) to a bowl and mix well. The batter will be quite wet.
Spoon the muffin mixture into the muffin tray evenly and sprinkle with walnuts.
Place in the oven and bake for 15-20 minutes, or until golden brown.
When ready, remove from the oven and enjoy.
Store in an airtight container in the fridge for up to 1 week. Freeze for up to 3 months.
Kale Chips
Ingredients
½ bunch kale leaves
½ tbsp extra virgin olive oil or melted organic coconut oil
1 ½ tbsp nutritional yeast
1 tsp garlic powder
¾ tsp chili powder
½ tsp onion powder
½ tsp smoked paprika
¼ tsp sea salt
⅛ tsp cayenne pepper (optional)
Method
Preheat oven to 180°C. Line a tray with baking paper. Remove leaves from the stems of the kale and tear them up into large pieces. Wash and spin the leaves until thoroughly dry.
Add kale leaves to a large bowl. Massage in the oil until the leaves are well coated. Add the spices and toss to coat. Spread the kale onto the in a single layer. Bake for 10 minutes, rotate the tray, and bake for another 12-15 minutes until the kale gets crispy. Allow the kale to cool and enjoy.
Morning Sickness Gingerbread Cookies
Ingredients
2 cups almond meal
½ cup coconut flour
¼ cup coconut flakes
½ tsp baking powder
¼ tsp baking soda
2 ¾ tsp ground ginger
1 tsp ground cinnamon
1 tsp vanilla extract or powder
2 tbs maple syrup or raw honey
⅓ cup coconut oil, melted
Method
Preheat oven to 160°C. In a large bowl mix together the dry ingredients. In a food processor, whiz the maple syrup or honey and coconut oil. Add the dry ingredients to the food processor and process until well combined.
You can either take the mixture out of the food processor and knead into a ball; roll the mixture out on a well-floured surface to 3mm thick; and using a cookie cutter, cut into desired shapes and place onto a lined baking tray.
Or you can take tablespoons of the mixture, roll into a ball, place onto a lined baking tray, flatten slightly using your hand or the back of the spoon.
Bake for approximately 15-20 mins or until golden brown.
Remove biscuits from the oven and allow to cool. Enjoy.
Popsicles 2-Ways
Ingredients
1 cup chopped fresh mango, papaya, pineapple or kiwi
¾ cup coconut water
½ - 1 tbsp rice malt syrup
or a creamy version…
1 can organic coconut milk
1 cup fresh or frozen diced pineapple
1 cup fresh or frozen diced mango
1 banana
Method
Add all the ingredients to a high speed food processor or blender and puree until smooth.
Puree until smooth.
Pour into moulds and freeze.
Enjoy.
Spelt Carrot Cake
Ingredients
⅓ cup olive or coconut oil
¼ cup rice malt syrup
4 eggs
1 tbsp vanilla extract
½ tsp bicarb soda
2 tsp baking powder
2 tsp ground cinnamon
1 tsp ground nutmeg
1 tsp ground ginger
2 cups grated carrot
1 cup currants
1 cup shredded coconut
1 ½ cups wholemeal spelt flour
Method
Preheat oven to 180°C and line a loaf tin with baking paper.
In a large bowl whisk together oil, eggs, rice malt syrup, spices, bicarb soda and baking powder until well combined.
Stir in the carrots, currants and coconut. Then add the spelt flour and mix well.
Pour into loaf tin and bake for 45-55 mins or until a skewer inserted into the middle of the cake comes out clean.
Cool in tin for 10 minutes, then transfer to a wire rack to cool completely before slicing. Enjoy.
Can be frozen up to 3 weeks.
Carob Chia Pudding
Ingredients
3 tbsp chia seeds
1 cup almond or coconut milk
2 tbsp organic carob powder
1 tsp cinnamon
1 tsp maple syrup (if you prefer it sweeter, the carob powder is quite sweet on its own)
Method
Blend the almond or coconut milk, carob powder and cinnamon in a high-speed blender until smooth.
Pour the carob mixture over the chia seeds. Stir, and let sit for five minutes. Stir again. Wait another five minutes, stir once more, and then refrigerate the pudding for at least an hour before serving.
Top with your choice of natural or coconut yoghurt, fresh berries, fresh seasonal fruit, nuts and seeds and enjoy.
Chocolate Brownies
Ingredients
1 1/2 cups cooked black beans or 1x400g canned black beans, rinsed, drained
3 organic eggs
3 tbsp coconut oil
⅓ cup cacao powder
2 tbsp carob powder
pinch sea salt
3 tsp vanilla extract
1 tsp baking powder
½ cup coconut sugar
Method
Preheat oven to 160°C and line a square 20cmx20cm baking dish with baking paper.
Add all the ingredients to a blender and process until smooth.
Pour the mixture into the prepared baking tin, place in the oven and bake for 25-30 mins.
Allow to cool before cutting into little squares. Enjoy in moderation.
Puffed Rice Bars
Ingredients
4 cups organic brown rice puffs
25g organic butter
½ cup organic macadamia nut butter (or nut butter of your choice)
1 tbsp organic rice malt syrup
Method
Melt the butter, nut butter and syrup in a pot over medium heat.
Add the rice puffs to a large bowl and pour over the wet ingredients.
Stir to combine and transfer to a lined 20cmx20cm baking tray. Press firmly into the tray and refrigerate for 2-3 hours before cutting into slices.
Store in fridge for up to 2 weeks.
Fruit Free Bliss Balls
Ingredients
1 cup mixed raw nuts and seeds
1 cup rolled oats
¼ cup carob powder
1 tsp ground cinnamon
1 tsp maca powder
1 tbsp vanilla protein powder
⅔ cup nut butter
2 tbsp rice malt syrup
2-3 tbsp unsweetened almond milk
Method
Blend nuts and oats in a high speed food processor until coarsely chopped. Transfer to a large bowl.
Add carob, cinnamon, maca powder and protein powder to the bowl and stir to combine.
In a separate bowl, combine the nut butter and rice malt syrup. Add to the dry ingredients and use your hands to rub the ingredients together.
The mixture should be quite dry and will not stick together. Add the nut milk one tablespoon at a time, until the mixture starts to come together.
Shape into balls and chill in the fridge for 20-30 minutes before serving. These Fruit Free Bliss balls will keep in the fridge for up to 2 weeks.
Hummus
Ingredients
1 x 400g tin BPA FREE chickpeas, rinsed and drained
½ tsp ground turmeric
1 tsp ground cumin
½ tsp ground sweet paprika
¼ cup extra virgin olive oil
2 tbsp lemon juice, freshly squeezed
½ clove garlic, minced
1 tbsp nutritional yeast (optional)
sea salt
¼ cup water
3 tbsp natural yoghurt or coconut yoghurt
Method
Place all ingredients into a high speed blender or food processor and blitz until desired consistency.
Serve with wholegrain crackers, carrot and celery sticks or serve on toast with your morning eggs. Enjoy this delicious pregnancy-safe hummus. Store in the fridge for up to 3 days.
Omega-3 Smoothie
Ingredients
1 ripe banana, frozen
1 medium ripe avocado
¼ cup walnuts, soaked in filtered water for 4-8 hours or overnight
1 tbsp chia seeds
1 tbsp flaxseed meal or linseeds
2 cups almond milk, or milk of choice
½ cup filtered water + 4 large ice cubes
1 tbsp cacao powder (optional)
1 tbsp carob powder (optional)
Method
Place all ingredients into a blender and blend until smooth and creamy. Enjoy this healthy and nutritious smoothie throughout your pregnancy.
Medjool Date with Nuts
Instead of reaching for that mid-afternoon biscuit, try this…
Cut open a Medjool date (or dried fig) and pop in a few brazil nuts or almonds with a sprinkle of salt. This will give you that satisfying sweet taste with the crunch of the nuts.
Providing moisture and sweetness, Medjool dates are high in fibre and potassium and are also a source of polyphenols while the nuts offer a nourishing source of fat and numerous minerals.