Recipes:

Photo by Antonis AchilleosCRAVING: SWEET
Mornin’ Sunshine Parfait

I love parfaits because they are ridiculously easy to make,
but they’re pretty enough and girly enough to feel like a
special treat. I like making them for weekend guests, or
just for myself when I need a little pick-me-up. You’ll need parfait glasses or wine glasses for serving.

Prep: 5 minutes
Makes 4 servings

Baby Bonus:
It tastes like you’re having dessert for breakfast, but it has
a healthy 13 g of protein to build Baby’s muscles.

Momma Must-Have:
Cool, creamy, and delightful. An easy way to entertain for
brunch if the in-laws happen to visit.

1½ cups fresh berries, preferably a mix of blueberries, raspberries, and blackberries
2 cups low-fat Greek yogurt
½ cup Hippie-Chick Granola or your favorite granola
4 teaspoons honey
1. Place about 1 tablespoon of berries in the bottoms of 4 glasses (enough to cover bottom of glass). Then, spoon about ¼ cup of the yogurt into each glass. Top with a little of the granola.
2. Repeat layering the fruit and yogurt. Drizzle 1 teaspoon honey over the yogurt layer, and top each parfait with the remaining granola. Grab a spoon and dig in!

Calories 202; Fat 4 g (Sat 1 g, Mono 0 g, Poly 0 g); Cholesterol 5 mg; Protein 13 g; Carbohydrate 29 g; Sugars 20 g; Fiber 3 g; Iron 1 mg; Sodium 46 mg; Calcium 93 mg

Hippie-Chick Granola

This packed-full-of-goodies granola is wickedly tasty, but has all the goodness you’d expect from your local health food co-op. It’s great as a topper for less tasty cereal, and it’s perfect for adding a bit of crunch to yogurt or ice cream. Pack some up for on-the-go treats in snack-size zip-lock bags.

Prep: 8 minutes
Cook: 23 minutes
Makes 6 cups of granola (12 1/3-cup servings)

Momma Must-Have:
Skip the high-fructose corn syrup, tropical oils, and preservatives that you’ll find in many commercial brands of granola. This one gives you 3 g fiber per serving, plus hearthealthy almonds and pumpkin seeds.

½ cup oat bran flakes
2 cups old-fashioned oats
¼ cup slivered almonds
¼ cup roasted pumpkin seeds
¼ cup dried currants or raisins
¼ cup dried cranberries
½ cup dried tart cherries
¼ cup flax seeds
½ cup honey
1/3 cup (5 tablespoons) unsalted butter, melted

1. Preheat oven to 350ºF. Coat a baking sheet or jelly roll pan with cooking spray; set aside.
2. In a large mixing bowl, combine the bran flakes, oats, almonds, pumpkin seeds, currants, cranberries, cherries, and flax seeds. Set aside.
3. In a small bowl, combine the honey and melted butter, and pour over the oat and fruit mixture. Stir with a wooden spoon until combined.
4. Spread mixture onto the prepared pan, and bake for 23 minutes or until golden. Cool on the pan, and break into pieces with a spatula. Store in an airtight container (I like a glass jar) for up to a week.

Calories 228; Fat 10 g (Sat 4 g, Mono 1 g, Poly 0 g); Cholesterol 13 mg; Protein 5 g; Carbohydrate 30 g; Sugars 16 g; Fiber 3 g; Iron 1 mg; Sodium 7 mg; Calcium 22 mg; Folate 3 mcg; Beta-Carotene 104 mcg; Potassium 21 mg

CRAVING: MEATY
Momma’s Meatloaf

Save time and get bagged shredded carrots. I prefer brown eggs, and if you can find the ones enhanced with omega-3s, go for ’em.

Prep: 10 minutes
Cook: 70 minutes
Makes 6 servings

Baby Bonus:
Calcium for Baby’s growing bones and teeth (yep, they’re already forming), plus 22 grams of protein to help her whole body grow.

Momma Must-Have:
More than 10 percent of your daily iron (in an easy-to-absorb form) to help meet your increased needs. Plus, this is some serious comfort food without the guilt!

Meatloaf
1 cup beef stock, divided
1 medium onion, minced
1½ cups unseasoned whole-wheat panko or regular breadcrumbs
¼ to ½ cup grated Parmesan cheese, depending on preference
½ cup shredded carrot
½ cup chopped fresh flat-leaf parsley
1 teaspoon whole-grain dried mustard
1 pound ground bison
2 eggs, whisked
2 teaspoons salt
¼ teaspoon black pepper

Sauce
¼ cup apple cider vinegar
¼ cup packed brown sugar
3 tablespoons tomato paste
2 tablespoons ketchup
1 tablespoon Worcestershire sauce

1. Preheat oven to 350ºF. Spray an 8½x4¼x2¾-inch nonstick loaf pan with cooking spray and set aside.
2. Add half the stock to a medium pan, and heat over medium-high heat. Add the onion, and sauté until translucent, about 5 minutes. Set aside and allow to cool. (If you add the hot onion to the egg-meat mixture too quickly, the eggs will begin to cook.)
3. Combine the onions and all the remaining meatloaf ingredients in a large mixing bowl. Transfer to the prepared loaf pan.
4. Bake for 45 minutes. M eanwhile, combine the sauce ingredients (Worcestershire sauce, tomato paste, vinegar, brown sugar, and ketchup) in a small bowl.
5. R emove the meatloaf from the oven, and spread sauce on top with a spatula. R eturn to oven.
6. Bake for an additional 20 minutes, until sauce appears thick and bubbly. R emove from oven, and allow to cool slightly before slicing. Serve warm.

Calories 352; Fat 15 g (Sat 6 g, Mono 5 g, Poly 1 g); Cholesterol 128 mg; Protein 22 g; Carbohydrate 33 g; Sugars 14 g; Fiber 2 g; Iron 3 mg; Sodium 610 mg; Calcium 102 mg; Folate 19 mcg

CRAVING: SALTY/SAVORY
Brocco Mac and Cheese

The ultimate comfort food grows up a little in this healthy version. It’s still rich and cheesy, but it also gets extra calcium from the dried milk powder and the broccoli. The top gets nice and crunchy from the breadcrumbs.

Prep: 5 minutes
Cook: 33 minutes
Makes 6 servings

Baby Bonus:
More than 30 percent of your daily calcium needs—for Baby’s growing bones—wrapped up in cheesy goodness.

Momma Must-Have:
You get to indulge your comfort food craving without feeling the least bit guilty.

2 cups 1% organic milk
1 tablespoon nonfat dried milk powder
1 tablespoon unsalted butter
2 tablespoons all-purpose flour
6 ounces organic shredded cheddar cheese
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 10-ounce package frozen chopped broccoli, thawed
8 ounces whole-wheat macaroni, cooked
¼ cup dry breadcrumbs
1 tablespoon grated Parmesan cheese

1. Preheat oven to 350ºF. Spray an 11x7-inch baking dish with cooking spray. Set aside.
2. Combine the milk with the milk powder in a measuring cup or small bowl. Set aside.
3. Melt the butter in a large saucepan over medium heat. Whisk in the flour. Cook, stirring constantly for two minutes.
4. Add the milk gradually, whisking after each addition. Cook for a total of 5 minutes until mixture thickens, whisking constantly. Remove from heat.
5. Add the cheddar cheese, salt, and pepper to the warm milk mixture. Stir with a wooden spoon until the cheese melts, about a minute. Stir in the broccoli and cooked macaroni. Transfer mixture to the prepared baking dish, sprinkle the breadcrumbs and Parmesan on top, and put in the oven.
6. Bake for 25 to 30 minutes, until golden on top. Let sit for 5 minutes before digging in.

Calories 276; Fat 13 g (Sat 7 g, Mono 0 g, Poly 0 g); Cholesterol 41 mg; Protein 16 g; Carbohydrate 28 g; Sugars 6 g; Fiber 3 g; Iron 1 mg; Sodium 383 mg; Calcium 360 mg; Folate 37 mcg; Beta-Carotene 290 mcg

CRAVING: SPICY
Huevos Rancheros Wrap

I love the flavors of traditional huevos rancheros, but the restaurant-style ones are loaded with fat. This version uses Napa cabbage instead of iceberg for more nutrition and whole-grain wraps instead of tortillas.

Prep: 10 minutes
Cook: 10 minutes
Makes 4 servings

Baby Bonus:
The eggs in this delicious wrap provide about 30 percent of your daily choline for Baby's healthy brain development, plus 21 g protein and 4 mg iron.

Momma Must-Have:
You get to indulge your spicy craving, while also getting more than 20 percent of the calcium and fiber you need for the day.

1 15-ounce can no-salt-added black beans, rinsed
4 eggs (preferably omega-3-enhanced)
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 teaspoon olive oil
1 lime
1 avocado, peeled, seeded, and diced
1 cup salsa
4 10-inch whole-wheat wraps
½ cup organic Mexican-style shredded cheese
1 cup chopped Napa cabbage
1 vine-ripened tomato, diced
2 tablespoons chopped fresh cilantro (optional)

1. In a small pan, warm the beans over low heat, mashing lightly with a spatula. Keep the beans over low heat.
2. Whisk the eggs together, and add the salt and pepper. In a separate frying pan, heat the olive oil over medium heat. Add the eggs and lower the heat to medium-low. M ove eggs around the pan with a heatproof spatula until scrambled, about 4 minutes.
3. Cut the lime in half. Squeeze one half over the chopped avocado. Cut the other half into wedges for serving; set aside.
4. In a heatproof container, microwave the salsa for about 40 seconds.
5. Place the wraps—one at a time—on a plain paper towel, and microwave for 30 seconds.
6. Place the wrap on a large plate, and in the center, place ¼ of the beans, eggs, cheese, salsa, and remaining toppings. Fold in ends of wrap, and begin rolling in from one end. Serve with a wedge of lime.

Calories 443; Fat 18 g (Sat 4 g, Mono 5 g, Poly 1 g); Cholesterol 225 mg; Protein 21 g; Carbohydrate 50 g; Sugars 9 g; Fiber 11 g; Iron 4 mg; Sodium 776 mg; Calcium 228 mg; Vitamin C 29 mg; Folate 47 mcg; Potassium 353 mg

CRAVING: THIRST-QUENCHING
Love That Bump Lemonade

Many women told me that they couldn’t get enough lemonade during their pregnancies, so I wanted to develop a lemonade recipe that was easy and not overly sugary. First, you’ve got to use fresh lemon juice: the concentrate just doesn’t cut it. Then you’ve got to sweeten it. This one’s made with honey, which I find really delicious. If you prefer sugar, heat the same amount of natural sugar (or more if you’ve got a sweet tooth) with a cup of water on the stove until you get a syrup. This “simple syrup” then gets mixed with the lemon juice and water.

Prep: 10 minutes
Makes 8 8-ounce servings

Momma Must-Have:
This tart beverage may just help nix your morning sickness—at least for a while.

8 ounces fresh lemon juice (about 5 lemons)
½ cup clover honey
64 ounces of cold water (8 cups)
Mint sprigs (optional)

1. After you’ve juiced all the lemons, set them aside. Place the honey in a heatproof container, and microwave it for 30 seconds. It should be nice and liquidy. If not, put it back in for another 10 seconds (don’t do it for a full minute, or else it will get scalding hot).
2. Whisk the warm honey into the lemon juice. At this point, you can use the honey-lemon mixture as a concentrate, making a serving at a time and keeping the rest in a covered container in the fridge. Add ¼ cup of the concentrate to either cold water and ice for lemonade—sparkling water is a nice twist—or hot water for a soothing lemony beverage. Or you can add it to a big pitcher (filled up the rest of the way with the cold water), add a mint sprig (optional), and pour yourself a refreshing glass.

Calories 71; Fat 0 g (Sat 0 g, Mono 0 g, Poly 0 g); Cholesterol 0 mg; Protein 0 g; Carbohydrate 20 g; Sugars 17 g; Fiber 0 g; Iron 0 mg; Sodium 1 mg; Calcium 10 mg; Folate 7 mcg; Vitamin C 14 mg