Nutrient-Rich Recipes

Delicious recipes to boost a mom's energy and immunity.
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Nutrient-Rich Recipes, p.1

Mothers are notoriously on-the-go, and busy moms sometimes focus so much on feeding their children the nutrients they need, that they forget about their own needs. But, mothers' bodies have special nutritional requirements, especially if breastfeeding or planning another pregnancy. It's important to have these six nutrients in your diet -- calcium, choline, folic acid, iron, magnesium, and Vitamin E -- to keep you running at full speed. A diet rich in these vitamins, minerals, and fats may help to increase your energy level, improve your mood, bolster your immunity, and even help with post-pregnancy weight loss. These recipes offer quick and easy ways to improve your diet with a nutrient infusion.

Nutrient-Rich Recipes, p.2

Cherry Granola

This on-the-go snack is a super source of vitamin E.

Serves:

8 to 10

Prep Time:

10 minutes

Cooking Time:

20 minutes

Ingredients:

  • 2 ½ cups uncooked oats
  • ½ cup coconut, shredded or flaked
  • ½ cup sunflower seeds
  • ½ cup Grape Nuts cereal
  • ¼ cup canola oil
  • ¼ cup maple syrup
  • 1 cup raisins
  • 1 cup dried cherries

Instructions:

Heat oven to 300 degrees F.

Step 1: In a large bowl, combine oats, coconut, sunflower seeds, and cereal.

Step 2: Mix in oil and maple syrup. Spread mixture on a baking sheet with sides. Bake 20 minutes, stirring every 5 minutes.

Step 3: Remove from oven and stir in raisins and cherries. Let cool.

Nutrient-Rich Recipes, p.3

PB&J French Toast

A family breakfast favorite, this dish provides a hefty dose of choline and vitamin E.

Serves:

4

Prep Time:

10 minutes

Cooking Time:

5 minutes

Ingredients:

  • 8 slices whole-wheat bread
  • 3 Tbs. strawberry fruit spread
  • 1 medium banana, thinly sliced
  • 3 large eggs
  • ½ cup low-fat milk
  • 4 Tbs. trans-fat free margarine such as Promise
  • Confectioner's sugar

Instructions:

Step 1: Spread peanut butter on four slices of bread, avoiding the edges. Top with fruit spread, banana slices, and the remaining slices of bread to form a sandwich.

Step 2: In a wide, shallow bowl or pie pan, lightly beat eggs with milk. Dip each sandwich in egg mixture on both sides, coating thoroughly.

Step 3: In a large skillet, heat margarine. Add sandwiches and saute 2 to 3 minutes. Turn with spatula and cook 2 to 3 minutes more. Transfer to plates and sprinkle with sugar.

Nutrient-Rich Recipes, p.4

Veggie-Stuffed Sole Rolls

They're a delicious way to get your iron without a lot of saturated fat.

Serves:

4

Prep Time:

25 minutes

Cooking Time:

25 minutes

Ingredients:

  • Canola oil spray
  • 2 tsp. canola oil
  • 1 small onion, minced
  • 1 cup chopped broccoli
  • 1/2 cup chopped mushrooms
  • 1 cup seasoned breadcrumbs
  • 4 Tbs. low-fat cream cheese, softened
  • 8 small sole fillets (any mild white fish can be substituted)
  • Paprika

Instructions:

Heat oven to 350 degrees.

Step 1: Spray bottom of an 8 X 10-inch baking dish and set aside.

Step 2: In a large saucepan, heat canola oil. Add onion and cook 5 to 6 minutes, until translucent. Add broccoli and cook 6 to 8 minutes or until tender. Add mushrooms; when they have browned, add bread crumbs and cook for another minute. Remove from heat, let cool, and mix with cream cheese.

Step 3: Lay filets on your work surface. Using a spoon, divide vegetable filling equally among fillets. Roll fish snugly around vegetable stuffing and place folded side down in the prepared pan. Bake for 25 minutes. Carefully remove fillets with a plastic spatula.

Copyright © 2002.

All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

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