Featuring Some Delicious Organic Recipes
Leading a healthy lifestyle while pregnant is one of the most important things you can do for yourself and for your growing bundle of joy. There are many ways to stay healthy while pregnant which include prenatal care and exercise, but you can also opt to eat organically throughout your pregnancy and continue to eat organic foods while breastfeeding. If you’re interested in learning more about an all organic diet while pregnant and what that may mean for you and your baby — you have come to the right place!
What does “Organic” mean?
A lot of people may be unfamiliar with what the term “organic” really means and how to distinguish between conventional foods and organic foods. According to the USDA, organic foods and organic farming is meant to “integrate cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity.” There is a list of standards organic labeled foods must meet according to the USDA. If you see a food with a “USDA Organic” or “Certified Organic” label it is:
- Free of pesticides
- Free of chemical fertilizers
- Free of weed-killers
- Free of industrial solvents
- Free of genetic engineering
- Free of hormones and antibiotic
What are the benefits of eating organic while pregnant?
In a study conducted by the Journal of Applied Nutrition in 1993, it proved that fruit and vegetables that were grown organically have a higher nutritional value when compared to conventional fruits and vegetables. It is very important to stay away from any pesticides and herbicides that are in conventional food to keep your growing baby safe from harmful chemicals.
Organic meat and poultry is free of artificial growth hormones and additives which is beneficial to you and your baby. Children and pregnant women are most susceptible to the harmful effects of pesticides and growth hormones.
Among these facts of the benefits of organic food, organic grass-fed meat has proved to be lower in calories, fat, and higher in protein when compared to conventional meat. In poultry, organic chicken and eggs are less likely to carry salmonella because organic raised chickens are kept free-range meaning they aren’t locked away in disease infested, cramped, living quarters.
What are some disadvantages of eating organic while pregnant?
It can get expensive: You can expect to pay up to double the price for organic food compared to conventional foods. Although it can get expensive, there are ways to keep the cost down to a minimum which include using coupons, buying in bulk, buying in season, buying frozen, and buying the store brand. Spending a lot of money on food may be the last thing you want to do especially with a new baby you must financially support. If you follow the tips above you can save a huge amount of money on organic foods!
It does not last as long: Since organic foods are free of harsh chemicals including preservatives, the organic food you buy will have a shorter shelf life than conventional foods. This may mean more trips to the grocery store and more time spent on food shopping which may get overwhelming as an expecting or new mommy.
It can be hard to find a wide variety of organic foods: In addition to cost and shelf life, it can sometimes be frustrating to even find organic food in your neighborhood. If you don’t live near a Whole Foods or grocery store with a vast variety of organic options, you can always consider going to organic farmer’s markets that may be in an area near you.
What are some delicious organic recipes?
Here are some yummy organic recipes you can try out during your pregnancy that will be sure to satisfy your cravings!
Breakfast:
Banana Crunch Pancakes
You’ll Need:
1 Ripe Organic Banana, Mashed (about 3/4 cup)
1 1/2 Cups Plain Organic Yogurt
2 Teaspoons Organic Vanilla
4 Organic Egg Whites
1 Cup Of Organic Flour
2 Teaspoons Baking Soda
1/2 Teaspoon Salt
1 Cup Organic Granola
Directions:
- Mash the banana, add yogurt, vanilla and mix together
- In a separate bowl, beat egg whites until peaks form
- In a second bowl, mix all dry ingredients until well blended
- Mix wet and dry ingredients together, and then fold in egg whites until just incorporated
- Pour 1/3 cup scoops onto a hot oiled skillet, assisting as needed to form 3 and 1/2-inch circles. Cook for about 1 minute until bubbles appear on surface, flip and cook another minute.
- Serve with your favorite toppings and enjoy!
(Recipe courtesy of Organic Its’s Worth It)
Organic Breakfast Burrito
You’ll need:
Organic Tortilla
1-2 Beaten Organic Eggs
2 Tablespoons Finely Chopped Organic Parsley
Lime Juice
Shredded Organic Cheese
1/2 a Cup of Diced Organic Turkey Sausage (cooked)
Organic Pepper and Onions
Directions:
- Add coconut oil (or any other) to pan over low heat. Add onions, pepper, and stir until the veggies are tender. Add sausage and cook for another minute. Stir in the lime juice, and add parsley. Move everything you just cooked on to a plate.
- While frying pan is on medium heat, add your organic egg(s) into the frying pan stirring occasionally. When the eggs are nearly done, add the vegetable mix on the plate, and add in the cheese. Allow the cheese to melt.
- Add the final mixture from the pan into a fresh organic tortilla, add salsa and wrap it burrito style. Ready to be eaten or cooled and wrapped for later!
(Recipe courtesy of Organics.org)
Lunch:
Mac and Cheese
You’ll Need:
5 tablespoons Organic Valley Cultured Unsalted Butter, divided
1/2 cup homemade bread crumbs
1/4 cup Organic Valley Shredded Parmesan Cheese
1 pound organic dry pasta in elbow or other small tubular shape
4 tablespoons organic flour
4 cups Organic Valley Whole Milk
1 teaspoon dry mustard
6 cups (24 ounces) grated Organic Valley Sharp and/or Mild Cheddar Cheese
Salt and pepper to taste
Directions:
- Preheat oven to 400° F. Melt 1 tablespoon butter and combine with breadcrumbs and Parmesan cheese in a small bowl. Set aside.
- Cook pasta per package directions, drain, and return to pot.
- In large heavy saucepan, melt remaining butter over low to medium heat. Add flour and whisk until golden. Add milk; continue whisking and cooking until sauce thickens slightly. Add dry mustard and grated cheese, whisking until cheese melts into sauce. Taste and add salt and pepper as desired.
- Pour sauce over pasta and stir to combine well. Transfer macaroni to a 4-quart baking dish. Sprinkle with breadcrumb mixture.
- Bake 25 to 30 minutes until lightly golden and bubbling. (Serves 6 to 8)
(Recipe courtesy of Culinary.net)
Organic Tacos
You’ll Need:
Tortillas, organic corn or whole wheat flour
Olive oil
Grass-fed, Organic Ground beef, steak, chicken, pork, buffalo, or other meat
Beans (Pinto or Black)
Cumin
Chili powder
Hickory smoke seasoning
Onion powder (optional)
Garlic powder (optional)
Fresh Salsa
Shredded cheese
Lettuce
Sour cream (optional)
Guacamole (optional)
Salt
Directions:
- In a small saucepan, pour some olive oil in the bottom and add some cumin and chili powder. You can also add onion and garlic powder if you want. Let it foam. Then add a can of beans. Put some salt and hickory smoke seasoning in as well. Let it simmer while you move on to the other things.
- In a cast-iron pan, cook up your meat (cut into small bits), and season with a bit of cumin, chili powder, salt, and anything else you might want.
- While that’s cooking, shred some cheese, clean and cut up some organic iceberg lettuce, and get out any other toppings you want, like sour cream or roasted peppers.
- Make the salsa:Cut up some fresh tomatoes, onion, cilantro, and a dash of olive oil, lime juice, and salt and mix together.
- Make some fresh guacamole:Cut up and mash an avocado. Squeeze some lemon or lime juice on it so it doesn’t turn brown. Add salt.
- In a large cast-iron pan, pour a tiny bit of olive oil and toast the tortillas on both sides so they get hot, bubbly, and a bit crispy.
- Now get a plate, put a tortilla on it, and start piling it up.
(Recipe courtesy of Maria’s Family Country Kitchen)
Dinner:
Simple Roast Chicken with Seasonal Vegetables
You’ll Need:
1 Chicken Cut Up Into 6-8 pieces
2 Large Carrots (1 pound), Peeled and Cut Into 1 1/2 -inch pieces
8 Baby Turnips, Trimmed and Cut into Quarters
8 Beets or Parsnips (1/2 pound), Peeled and Quartered
8 Small Baby Potatoes (1 pound)
4 Shallots, Peeled and Separated or 2 Onions Peeled and Quartered
2-4 Whole Heads of Garlic, Un-Peeled, Cut in Half Horizontally
2 Tablespoons Olive Oil
4 Tablespoons Mixed Chopped Herbs, Such as Rosemary, Thyme, Oregano and/or Parsley
Sea Salt and Freshly Ground Black Pepper
1 Cup Chicken Stock or White Wine
Celery or Parsley Leaves for Garnish
Directions:
- Preheat the oven to 350º F.
- Put the chicken, carrots, turnips, beets, celery, shallots, garlic and 1 1/2 tablespoons of the oil into a large bowl. Season to taste with the chopped herbs, salt and pepper. Toss to combine. Oil a 9 x 14-inch roasting pan with the remaining oil. Remove the chicken pieces from the bowl and place them into the baking dish.
- Pour 1/2 cup of the chicken stock or wine into the baking dish. Roast the chicken for 10 minutes. Then add the seasoned vegetables and the remaining stock or wine to the roasting pan. Roast for about 30-40 minutes or until the chicken and vegetables are nicely browned and cooked through.
- Serve family style in the roasting pan, garnish with celery leaves or sprigs of parsley. (Gluten-Free and Serves 4-6)
(Recipe courtesy of Organic It’s Worth)
Organic Lasagna
You’ll Need:
1 pkg. Simply Balanced Organic Whole Wheat Lasagna Noodles (oven ready)
2-3 cans of Muir Glen Tomato Sauce (depending how much you like)
1lb of Grass Fed Hamburger Meat
Simply Organic Garlic Powder
Simply Organic Italian Seasoning
Organic Valley Ricotta Cheese
Organic Valley Shredded Mozzarella (1-2 bags depending on how much cheese and how many layers of noodles you are adding)
Organic Valley Parmesan Cheese
2 Eggs
Olive oil
Directions:
- Cook hamburger meat with a ½ tsp of Italian seasoning.
- Add tomato sauce to meat with 1-2 teaspoon(s) of Italian seasoning to taste.
- Heat well for about 3 mins.
- Heat oven to 375 ºF.
- Spray lasagna dish with olive oil.
- Combine 2 eggs, ricotta cheese, and 2 cups of mozzarella and parmesan cheese in a bowl and mix well.
- Layering: Spread a thin layer of ricotta cheese over each noodle. Add layer of noodles, add Layer of meat sauce, add layer of mozzarella and parmesan cheese, and sprinkle a little garlic powder over layer to taste.
- Repeat layering steps 3-4 times.
- Cover with foil and bake for 50-60 mins.
- Serve and enjoy!
(Recipe courtesy of Consumer Queen)
Dessert:
Fudge Brownies
You’ll Need:
6 Tablespoons of Organic Unsalted Butter
8 Ounces Organic Chocolate
2/3 Cup Organic Coconut Sugar
1/2 Teaspoon Sea Salt
1 Teaspoon Vanilla Extract
2 Large Eggs
1/3 Cup Tapioca Flour
2 Teaspoons Coconut Flour
Directions:
- Preheat oven to 350 ºF and adjust rack to middle position.
- Butter an 8-inch glass square pan.
- Place butter and chocolate in the bowl of a double boiler. Melt over low heat.
- Remove chocolate mixture from heat and whisk in sugar, sea salt, and vanilla extract. Whisk in eggs one at a time. Whisk in tapioca flour and coconut flour.
- Let batter sit for 5 minutes (this allows the coconut flour to absorb some of the moisture).
- Pour batter into the buttered baking dish and smooth into an even layer.
- Bake for 25-30 minutes until edges are just pulling away from the sides and middle is still just a touch moist.
- Cool and then cut into squares. Store in an airtight container for up to 3 days.
(Recipe courtesy of Deliciously Organic)
Sources:
https://www.whattoexpect.com/pregnancy/organic-diet/
https://lifehacker.com/5941881/what-does-organic-really-mean-and-should-i-buy-it
https://www.muscleforlife.com/benefits-of-organic-food/
http://www.organicitsworthit.org/make/banana-crunch-pancakes
https://www.organics.org/14-healthy-delicious-organic-breakfast-recipes/
http://www.mariasfarmcountrykitchen.com/marias-ultimate-organic-taco-recipe/
http://www.organicitsworthit.org/make/roasted-chicken-seasonal-vegetables
https://deliciouslyorganic.net/fudgy-brownie-recipe-grain-free-paleo/
