{review} Natural Pregnancy Cookbook and “Pump Up Your Milk” Pumpkin Chocolate Chip Muffins

I am so excited to bring you a review (and delicious recipe!) of a new book written by one of my blogging friends, Dr. Sonali Ruder.  (This is by far one of the best perks of blogging!)  Dr. Sonali Ruder is the creator of The Foodie Physician, a wonderful blog with delicious recipes and nutrition information, go check it out!  Not only is she a Physician, but she also attended culinary school where she learned how to create recipes that are both nutritious and delicious!  Not to mention, she’s a mom so all the information provided in her book is very relatable!

{review} Natural Pregnancy Cookbook and "Pump Up Your Milk" Pumpkin Chocolate Chip Muffins

Disclaimer: I received a free copy of the ‘Natural Pregnancy Cookbook’ to review.  However, 100% of the opinions are my own.

Dr. Sonali Ruder recently wrote the Natural Pregnancy Cookbook, an excellent guide for women who plan on becoming pregnant or are currently pregnant.  In this book she provides over 125 nutritious recipes along with reliable nutrition recommendations.  What I liked most about this book is that every woman can benefit from the information provided, regardless where they are in their pregnancy or their nutrition knowledge.  The book is broken down into organized sections including pregnancy nutrition, meal planning, common problems associated with pregnancy, food safety, tips for eating well while pregnant and healthy cooking, followed by all the mouth-watering recipes!  Also, each recipe includes nutrition facts on the ingredients used.

Nutrition during pregnancy (and in the months prior to pregnancy) is extremely important as it sets the course for the health of your growing baby.  Nutrition advice is often confusing and overwhelming, especially during pregnancy.  The easy to follow guidelines outlined in Dr. Ruder’s book will ensure moms get the very best nutrition for the growth and development of her baby, without all the added stress!

This book was highly informative and easy-to-read.  It will be a book I will refer to often and recommend to all soon-to-be-moms! {review} Natural Pregnancy Cookbook and "Pump Up Your Milk" Pumpkin Chocolate Chip Muffins

There were so many recipes in this cookbook that I wanted to make, it was hard to decide on one!  Since I am in a bit of a nursing crisis, these “Pump Up Your Milk” Pumpkin Chocolate Chip Muffins screamed my name!  Plus, I’m a complete sucker for anything that combines pumpkin and chocolate!  These muffins contain Brewer’s Yeast, which may help boost a mom’s milk supply.  In addition to Brewer’s Yeast, they contain so many superfoods including chia seeds, walnuts, coconut oil, flaxseed meal and of course, pumpkin!  I provided substitutions for a vegan version.

{review} Natural Pregnancy Cookbook and "Pump Up Your Milk" Pumpkin Chocolate Chip Muffins

{review} Natural Pregnancy Cookbook and "Pump Up Your Milk" Pumpkin Chocolate Chip Muffins
 
Makes 18 muffins
Author:
Recipe type: Breakfast
Ingredients
  • 2 eggs or substitute with flax "eggs"
  • ½ cup honey or substitute with maple syrup
  • 1 cup pureed pumpkin
  • ½ cup (melted) coconut oil or grapeseed oil
  • ½ cup unsweetened applesauce
  • 1 teaspoon vanilla
  • 1 cup whole wheat flour
  • ⅔ cup almond flour
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • ½ teaspoon baking powder
  • ½ cup chopped walnuts
  • ⅓ cup chocolate chips + extra to top muffins (or dried fruit like raisins or cranberries)
  • 2 tablespoons chia seeds (optional)
  • 3 tablespoons flaxseed meal (optional)
  • 2 tablespoons brewer's yeast (optional)
Instructions
  1. Preheat oven to 350 degrees F.
  2. Whisk together the wet ingredients (eggs through vanilla).
  3. In another bowl, combine the dry ingredients (whole wheat flour through brewer's yeast).
  4. Add the dry ingredients to the wet and mix well.
  5. Line muffin tins with paper. Fill each to the top with batter and top each with a chocolate chip (optional).
  6. Bake 25-30 minutes for regular muffins, 22 minutes for mini muffins, and 55 minutes for a loaf.
  7. They are ready when a toothpick inserted in the middle comes out clean.
  8. Cool for a few minutes in the pan on a rack. Then, remove from the pan and cool completely on a rack.
Nutrition Information
Serving size: 1 Fat: 12.1 Carbohydrates: 19 Sodium: 231 Fiber: 2.9 Protein: 4.6

{review} Natural Pregnancy Cookbook and "Pump Up Your Milk" Pumpkin Chocolate Chip Muffins

The recipe gives you the option of using chocolate chips or dried fruit.  I used a combination of both!  These were a huge hit in my family and I will definitely be making them again!  They would make a great gift for a new mom!

{review} Natural Pregnancy Cookbook and "Pump Up Your Milk" Pumpkin Chocolate Chip Muffins

garlicky greens dip with currants and pine nuts

By posting this recipe I am entering a recipe contest sponsored by Sabra Dipping Co. LLC, and am eligible to win prizes associated with the contest. I received coupons for free product used in testing this recipe. I was not compensated for my time.

It’s game day party season!  Which can also bring about unhealthy appetizers and a whole lot of diet disasters!  Make Sabra a part of your tailgating menu to sneak in a serving of beans in this Garlicky Greens Dip!  Instead of chips or bread, I served lemon roasted cauliflower on skewers!

Make this Garlicky Greens Dip a part of your tailgating menu to sneak in a serving of beans and greens! ~vegan, gluten free~

Sabra is the official Dips sponsor of the NFL.  Together we are bringing you healthy ways to enjoy game day!  You all know I love beans and all the health benefits that come along with them!  Two heaping spoonfuls of hummus a day will fulfill your bean recommendation for the week!  Hummus, which is made with chickpeas provide protein, fiber, iron and B vitamins.  This winning combo can help you maintain a healthy weight, lower your risk of heart disease and control glucose levels.  Not to mention, hummus also contains tahini, which provides healthy monounsaturated fat for sustained energy and improved cardiovascular health.

Make this Garlicky Greens Dip a part of your tailgating menu to sneak in a serving of beans and greens! ~vegan, gluten free~

garlicky greens dip with currants and pine nuts
 
Prep time
Cook time
Total time
 
Make this Garlicky Greens Dip a part of your tailgating menu to sneak in a serving of beans and greens! ~vegan, gluten free~
Author:
Recipe type: Appetizer
Cuisine: Vegan
Ingredients
For Garlicky Greens Dip:
  • 1 10 oz. container of Sabra Classic Hummus
  • 1 small garlic clove
  • ½ cup fresh parsley leaves
  • ½ lemon, juiced
  • 2 tablespoons water
  • sea salt and pepper to taste
  • ¼ cup pine nuts, roasted
  • 2 tablespoons currants
For Roasted Cauliflower:
  • 1 head of cauliflower, cut into florets
  • 2 cloves of garlic, crushed
  • 2 tablespoons extra virgin olive oil
  • ½ lemon, juiced
  • sea salt and pepper
Instructions
To Make Garlicky Greens Dip:
  1. Add hummus, garlic clove, parsley leaves, lemon juice and water to a food processor. Blend until smooth and creamy. Taste and add salt and pepper as desired.
  2. Transfer to a bowl and top with roasted pine nuts and currants.
To Make Roasted Cauliflower:
  1. Preheat oven to 450 degrees.
  2. Add cauliflower florets to a bowl and toss with crushed garlic, EVOO and lemon juice. Transfer to a baking sheet and add desired amount of sea salt and pepper. Roast for 15-25 minutes or until golden and crispy.
Serve dip along with roasted cauliflower and enjoy!

This dip would also make a great spread on a roasted veggie sandwich or hummus pizza!

Make this Garlicky Greens Dip a part of your tailgating menu to sneak in a serving of beans and greens! ~vegan, gluten free~

Check out the other Sabra Tailgating recipes from the Recipe Redux!

 Loading InLinkz ...

quinoa enchilada bake and breastfeeding nutrition tips

Quinoa Enchilada Bake, made with homemade enchilada sauce!

Quinoa Enchilada Bake with homemade enchilada sauce! ~vegan, gluten free~ Plus, breastfeeding nutrition tips!

Here is a meal that combines fiber, protein and veggies!  I made my own enchilada sauce because some of the ingredients found in canned enchilada sauce is downright scary!  I couldn’t believe how quick, easy and cheap it is to make your own!  The recipe can be found over at Gimme Some Oven!

Quinoa Enchilada Bake with homemade enchilada sauce! ~vegan, gluten free~ Plus, breastfeeding nutrition tips!

I always have a batch of cooked quinoa in the refrigerator, making this a meal that can be thrown together with minimal effort.  Having two kids now, meals have to be very convenient!  This is a recipe that hits all the nutritional points and does not lack on flavor!  You can’t go wrong with corn tortillas layered with spicy enchilada sauce, quinoa, beans and veggies!  If you eat cheese, add a layer of shredded cheddar!

Quinoa Enchilada Bake with homemade enchilada sauce! ~vegan, gluten free~ Plus, breastfeeding nutrition tips!

quinoa enchilada bake
 
Prep time
Cook time
Total time
 
Makes 6 servings Quinoa Enchilada Bake
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 6
Ingredients
  • 2.5 cups cooked quinoa
  • 1.5 cups black beans (1 can black beans drained and rinsed)
  • 1 cup frozen corn
  • ¼ cup sliced olives
  • ½ cup cherry tomatoes, halved
  • 1 cup fresh spinach, chopped
  • 6 corn tortillas, cut in fourths
  • 2 cups enchilada sauce (store bought or homemade)
  • Cilantro, Fresh Salsa and Avocado for toppings
Instructions
  1. Pre-heat oven to 375 degrees. Spray a 8x11 baking dish with natural cooking spray and set aside.
  2. In a large bowl combine quinoa, black beans, corn, olives, tomatoes and spinach.
  3. Spread ¼ cup enchilada sauce on the bottom of the baking dish and layer with half of the corn tortillas. Scoop half of the quinoa mixture onto the corn tortillas. Repeat once ending with quinoa mixture on top.
  4. Pour rest of enchilada sauce on casserole, cover and bake for 30-35 minutes or until enchilada sauce is bubbly.
  5. Let cool and top with cilantro, salsa and avocado as desired.
  6. Enjoy!

 Quinoa Enchilada Bake with homemade enchilada sauce! ~vegan, gluten free~ Plus, breastfeeding nutrition tips!

Quinoa Enchilada Bake with homemade enchilada sauce! ~vegan, gluten free~ Plus, breastfeeding nutrition tips!

Nutrition during breastfeeding is just as important as during pregnancy.  Here are a few rules of thumb that I like to go by:

Don’t cut calories until milk supply is established.  I know the first thing on the mind of many moms is postpartum weight loss and fitting into those skinny jeans again!  However, take it slow!  As you’ve heard before…it took 9 months to gain the weight, give yourself at least 9 months to take it off!  Drastically cutting calories may hurt your milk production and will definitely leave you drained.  Be sure to consume enough calories to meet your expenditure plus an additional 200-500 calories during the first 6 months of breastfeeding.

Continue to take your prenatal vitamin.  Getting adequate nutrition is tricky when you have a newborn to care for.  Some days you may eat well and other days not so well.  Continue to take your prenatal vitamin to fill in those nutritional gaps!

Remember to build up those bones.  Calcium intake is extremely important while breastfeeding, otherwise your bones will become depleted, which may result in osteoporosis later in life.  It is also crucial to increase calcium when you begin to wean your little one from breastfeeding because it is the only time in your life other than puberty that you can actually build bone.  Aim for 1,300 mg of calcium daily.  Here is a good article from the NIH!

Eat a balanced diet.  This rule rings true for everyone at every stage of life, but it is super important postpartum!  We don’t want those new moms out there becoming hangry!  (hungry + angry = hangry)  Aim for a wholesome diet that is free of processed foods and is plentiful in fruits, vegetables, whole grains, calcium rich foods and lean protein.  A minimum of 5 servings of fruits and vegetables is recommended however, I like to recommend at least 9 servings for increased antioxidant support and fiber.

Power up on protein.  Protein helps keep you full for longer and energized throughout the day.  The RDA for breastfeeding moms is 1.1 gm/kg of body weight, so a woman who weighs 145 pounds would need to consume 73 grams of protein per day.

Avoid foods high in mercury.  Breastfeeding women should follow the same recommendations on mercury as during pregnancy.  Mercury can contaminate your milk supply.  If you consume fish, choose low-merucy options such as wild caught salmon, catfish, shrimp or trout.

Eat as clean as possible.    I remember attending a detox seminar where Kristi Huges, ND stated that a mom will pass 25% of her toxins onto her child through breast milk.  I think of this every time I eat or drink anything.  It is best to avoid foods with additives, preservatives, artificial coloring, artificial sweeteners, chemicals, etc.  Also, avoid detox diets while breastfeeding.  During a detox the body releases toxins out of its cells and escorts them out via the liver.  However, these toxins can end up trying to make their escape through your milk supply…no thank you!

Quinoa Enchilada Bake with homemade enchilada sauce! ~vegan, gluten free~ Plus, breastfeeding nutrition tips!

Our little love is four months old today!  

With both kids, baby wearing has been a lifesaver!  It’s a way to provide hands free cuddle time while getting stuff done!  Baby wearing and breastfeeding go hand-in-hand.  According to Dr. Sears “when a baby is near his source of milk and comfort, he does not have to use much energy to get his mother’s attention; he can use this energy to grow instead. (Sears and Sears 2001) In the early days, wearing baby skin-to-skin also increases prolactin, the hormone that helps your body make milk.  The human body is pretty amazing!

We had an extremely hot and humid summer and I was fortunate to have a light wrap made by Happy Baby.  It’s made in the USA with organic bamboo, which is a super soft material…plus, its super cute!   I especially need to wear Rowan during his “witching hours.”  He wants to be held from 5-7 every night and the Happy Baby Wrap makes it possible for me to give him the nurturing he needs while preparing dinner, walking the dog or chasing Noah around outside!

Check out their website Happy Baby Wrap!

Quinoa Enchilada Bake with homemade enchilada sauce! ~vegan, gluten free~ Plus, breastfeeding nutrition tips!