Pregnancy flavorful foods with your family. It’s worth to

 

 

 

Pregnancy is Not a Disease
(30 recipes to a healthy start)
 

 

 Table of Contents
Introduction. 4
Chapter 1 1st Trimester Vitamin B6 Rich Recipes. 5
Banana Smoothie. 6
Tropical Dream Smoothie. 8
Herbed Turkey Breasts. 10
Seared Grass Fed Steak. 12
Tahini Recipe. 14
Tuna Salad. 16
Chocolate Mint Avocado Pudding. 18
Banana Chia Bites. 20
Broccoli Slaw.. 22
Pinto Beans. 24
Chapter 2 2nd Trimester Omega-3, Iron, Calcium, Vitamin D rich recipes. 26
Sautéed Kale. 27
Slow Roasted Salmon. 29
Smoked Trout with Greens. 31
Greek Yogurt Parfait 33
Ultra-Chocolate Smoothie. 35
Ricotta and Yogurt Parfait 37
Maple Glazed Salmon. 39
Cauliflower Gratin. 41
Red Pepper and Goat Cheese Frittata. 43
Mozzarella, Basil and Zucchini Frittata. 45
Chapter 3 3rd Trimester (Vitamin K Rich Recipes) 47
Ginger Green Juice. 48
Fruits Greens and Mixed Nut Milk. 50
Potato Soup. 52
Immune Boosting Tomato Soup. 54
Sweet Potato Hash. 56
Kale with Pan-fried Walnuts. 58
Grilled Peanut Butter and Banana Sandwich. 60
Roasted Sriracha Cheese Cauliflower Bites. 62
Avocado and Spinach Smoothie. 64
Kale Broccoli and Cucumber Juice. 66
Conclusion. 68

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Introduction

 

This is the time to enjoy every meal of your deal and try out different kinds of delicious and flavorful foods with your family. It’s worth to have a quality time with your loved ones and family enjoying delicious foods to make every moment unforgettable.

This cookbook is about 50 best recipes which you can make for breakfast, lunch, dinner, desserts and appetizers. Each and every recipe in this cookbook is provided with a photograph so you can see how each dish will look after preparation. Make your cooking tasty and delicious with these easy and yummy foods.

So now let’s get it started!

 

 

 

 

 

 

Chapter 1 1st TrimesterVitamin B6 Rich Recipes

 

Banana Smoothie

Preparation Time: 5 minutes

Servings: 02

Ingredients

·         2 bananas

·         1 ½ cups skimmed milk

·         ¼ cup yoghurt

·         2 tablespoons peanut butter

·         1 tablespoon honey

·         1 tablespoon wheat germ

·         4 ice cubes

Directions

·         Put all ingredients in a blender.

·         Blend until smooth.

·         Pour in glasses and drizzle with honey.

·         Serve and enjoy!

Tropical Dream Smoothie  

 

Preparation Time: 5 minutes

Servings: 2

Ingredients

·         1 Banana

·         ½ sliced Avocado

·         1 cup Spinach

·         ½ cup Pineapple chunks

·         ½ cup Mango chunks

·         1 teaspoon honey

·         4 Ice cubes

·         1 cup Coconut Water

Directions

·         Put all ingredients in a blender.

·         Blend until smooth.

·         Pour in glasses.

·         Serve and enjoy!

 

Herbed Turkey Breasts

 

Preparation Time: 45 minutes

Ingredients

·         2 boneless turkey breasts

·         2 tablespoons avocado oil

·         2 tablespoons green onion

·         1 tablespoon dry sage

·         2 tablespoons lemon juice

·         2 teaspoons Italian seasoning

·         2 tablespoons coconut amino

·         Black pepper to taste

Directions

·         Preheat oven to 325 degrees F.

·         Take a bowl and mix together all ingredients except chicken.

·         Coat chicken breasts with this mixture.

·         Bake in oven for 40 minutes.

·         Serve and enjoy!

 

Seared Grass Fed Steak

 

Preparation Time: 35 minutes

Ingredients

·         2 grass fed beef steaks

·         2 teaspoons avocado oil

·         Salt and pepper to taste

Directions

·         Preheat oven to 350 degrees F.

·         Sprinkle salt and pepper on steaks.

·         Bake in oven for 10 minutes on both sides.

·         Heat a skillet on medium heat.

·         Pour avocado oil in the skillet.

·         Cook steaks in oil for 5 minutes on each side.

·         Season with more salt and pepper.

·         Serve and enjoy!

Tahini Recipe

 

Preparation Time: 15 minutes

Ingredients

·         16 ounces sesame seeds

·         ½ cup virgin olive oil

Directions

·         Preheat oven to 350 degrees F.

·         Put seeds on baking sheet.

·         Bake in oven for 10 minutes.

·         Remove from oven and cool to room temperature.

·         Put seeds and olive oil in a blender.

·         Blend until smooth and creamy.

·         Serve and enjoy!

 

Tuna Salad

 

Preparation Time: 1 hour 10 minutes

Ingredients

·        6 ounces can tuna

·         ¼ cup coconut oil mayonnaise

·         1 rib chopped celery

·         2 tablespoons minced onion

·         1 tablespoon Dijon mustard

·         2 tablespoons dry cranberries

·         1 tablespoon lemon juice

·         Salt and pepper to taste

Directions

·         Take a bowl and mix together tuna, mayonnaise, celery, onion, mustard and berries.

·         Season with salt, pepper and lemon juice.

·         Mix well.

·         Chill in refrigerator for an hour and serve.

 

Chocolate Mint Avocado Pudding

 

Preparation Time: 15 minutes

Ingredients

·         1 avocado

·         ? cup cocoa

·         ¼ teaspoon cinnamon

·         3 tablespoon maple syrup

·         1 tablespoon yogurt

·         ¼ teaspoon peppermint extract

Directions

·         Blend avocado in blender until smooth.

·         Add cocoa and cinnamon in the blender and blend again.

·         Then add maple syrup, yogurt and peppermint extract.

·         Blend well until smooth.

·         Cool in refrigerator overnight.

·         Serve with cream and enjoy!

 

 

Banana Chia Bites

 

Preparation Time: 20 minutes

Ingredients

·         ¾ cup almond meal

·         2 tablespoons coconut flour

·         2 tablespoons chia seeds

·         1 teaspoon cinnamon

·         1 pinch baking soda

·         1 banana

·         1 egg

·         1 teaspoon coconut oil

·         2 tablespoons almond milk

·         ½ teaspoon vanilla extract

·         1 pinch salt

Directions

·         Preheat oven to 350 degrees F.

·         Grease a muffin pan.

·         Take a bowl and mix together almond meal, flour, chia seeds, cinnamon, baking soda and salt.

·         Take another bowl and whisk together remaining ingredients.

·         Combine dry ingredients mixture with wet mixture.

·         Stir well to combine.

·         Spoon the batter in muffin pan.

·         Bake in oven for 15 minutes until golden.

·         Cool to room temperature and remove from muffin pan.

·         Serve and enjoy!

 

Broccoli Slaw

 

Preparation Time: 1 hour 5 minutes

Ingredients

·         1 large package broccoli, chopped

·         2 carrots, thinly sliced

·         ¾ cup mayo

·         1 teaspoon mustard

·         1 teaspoon lemon juice

·         2 teaspoon apple cider vinegar

·         2 tablespoons honey

·         1 pinch garlic powder

·         1 pinch basil

·         1 pinch parsley

·         1 pinch celery seed

·         Salt and pepper to taste

Directions

·         Take a bowl and whisk together mayo, mustard, lemon juice, vinegar, honey and spices.

·         Pour this mixture over shredded broccoli.

·         Store in refrigerator for an hour and serve.

 

Pinto Beans

 

Preparation Time: 8 hours

Ingredients

·         2 cups pinto beans

·         1 pinch baking soda

·         4 minced garlic cloves

·         Salt and pepper to taste

Directions

·         Put cover beans in pressure cooker.

·         Pour water above the level of beans.

·         Stir in baking soda, garlic, salt and pepper.

·         Place on low heat overnight.

·         Season to taste before serving.

·          

 

 

 

 

 

 

Chapter 2 2nd TrimesterOmega-3, Iron, Calcium, Vitamin D rich recipes

 

 

 

Sautéed Kale

 

Preparation Time: 10 minutes

Ingredients

·         3 tablespoons ghee

·         1 large shallot, sliced

·         2 bunches curly kales

·         2 tablespoons chopped lime pickle

·         Salt and pepper to taste

Directions

·         In a skillet heat ghee over medium heat.

·         Fry shallot in ghee for 5 minutes until brown.

·         Then add kale and sprinkle water if too dry.

·         Add pickle and cook until kale is tender.

·         Season with salt and pepper.

·         Serve and enjoy!

Slow Roasted Salmon

 

Preparation Time: 30 minutes

Servings: 18

Ingredients

·         1 medium sliced fennel

·         1 orange, thinly sliced

·         1 lemon, thinly sliced

·         1 red Fresno chili, thinly sliced

·         4 sprigs dill

·         2 pounds skinless salmon fillet

·         ¾ cup olive oil

·         Salt and pepper to taste

Directions

·         Preheat oven to 275 degrees F.

·         Take baking dish and toss in fennel, orange slice, lemon, chili and dill.

·         Season with salt and pepper.

·         Place salmon on top.

·         Drizzle with oil and roast until salmon is cooked.

·         Transfer salmon to serving dish and cut into pieces.

·         Season with salt and pepper before serving.

 

Smoked Trout with Greens

 

Preparation Time: 20 minutes

Ingredients

·         2 tablespoons lemon juice

·         3 tablespoons olive oil

·         Salt and pepper to taste

·         ½ small bunch mustard greens

·         2 scallions, sliced

·         1 celery stalk, sliced

·         1 cup fresh cilantro leaves with tender stems

·         8 ounces smoked trout fillets

Directions

·         Whisk together lemon juice and olive oil in a bowl.

·         Season with salt and pepper.

·         Add mustard greens, scallions, celery, cilantro, and trout.

·         Toss gently until combined.

 

Greek Yogurt Parfait

 

Preparation Time: 10 minutes

Ingredients

·         3 cups fat free Greek yogurt

·         1 teaspoon vanilla extract

·         4 teaspoons honey

·         28 clementine segments

·         ¼ cup roasted pistachios

Directions

·         Mix together yogurt and vanilla in a bowl.

·         Take four parfait glasses and spoon yogurt mixture in them.

·         Top with honey, clementine segments and nuts.

·         Top with remaining yogurt mixture and serve.

 

Ultra-Chocolate Smoothie

 

Preparation Time: 5 minutes

Ingredients

·         ¾ cup chocolate yogurt

·         2 tablespoons unsweetened cocoa

·         1/2 cup unsweetened almond milk

·         Dark chocolate shavings

Directions

·         Blend yogurt, cocoa and milk in a blender until smooth.

·         Pour in a glass.

·         Top with chocolate shavings.

·         Serve and enjoy!

 

Ricotta and Yogurt Parfait

 

Preparation Time: 5 minutes

Ingredients

·         ¾ cup vanilla Greek yogurt

·         ¼ cup part-skim ricotta

·         ½ teaspoon lemon zest

·         1 tablespoon slivered almonds

·         1 teaspoon chia seeds

·         ½ cup raspberries

Directions

·         Combine yogurt, ricotta and lemon zest in a serving bowl.

·         Top with almonds, chia seeds and berries.

·         Serve and enjoy!

 

Maple Glazed Salmon

 

Preparation Time: 15 minutes

Ingredients

·         1 tablespoon maple syrup

·         1 tablespoon hoisin sauce

·         1 teaspoon Dijon mustard

·         ¼ teaspoon black pepper

·         2 salmon fillets

Directions

·         Preheat oven broiler.

·         Combine together syrup, sauce, mustard and pepper in a bowl.

·         Spray broiler pan with nonstick cooking spray.

·         Place salmon fillets on the broiler and brush with maple mixture.

·         Broil until cooked through.

·         Serve with veggies and sauce of choice.

 

Cauliflower Gratin

 

Preparation Time: 30 minutes

Ingredients

·         4 cups cauliflower florets

·         1½ cups nonfat milk

·         ½ cup dry breadcrumbs

·         ¾ cup shredded Cheddar cheese

·         ½ teaspoon olive oil

·         2 tablespoons all-purpose flour

·         1 tablespoon chives

·         1 teaspoon Dijon mustard

·         Salt and white pepper to taste

Directions

·         Preheat oven broiler and place rack in the upper third portion.

·         Take a skillet and bring cauliflower, 1 ¼ cups milk and salt to a boil on medium heat.

·         Cook until cauliflower is tender.

·         In a bowl combine together bread crumbs, cheese and oil.

·         In another bowl whisk together remaining milk and flour.

·         Stir this mixture into the pan and cook until thickens.

·         Stir in the remaining cheese, chives, mustard and white pepper.

·         Sprinkle the breadcrumbs mixture.

·         Broil for 3 minutes until brown.

·         Serve and enjoy!

 

Red Pepper and Goat Cheese Frittata

 

Preparation Time: 40 minutes

Ingredients

8 eggs
2 tablespoons chopped oregano

2 tablespoons olive oil
1 cup sliced red bell pepper
1 bunch scallions, sliced
½ cup crumbled goat cheese
Salt and pepper to taste

Directions

·         Preheat oven broiler.

·         Take a large bowl and whisk together oregano and eggs.

·         Season with salt and pepper.

·         Heat oil in oven proof skillet over medium heat.

·         Cook bell pepper and scallions in it until wilted for 1 minute.

·         Pour in the eggs mixture.

·         Cook until golden for 3 minutes.

·         Place cheese on top and broil until cheese melts.

·         Serve hot and enjoy!

Mozzarella, Basil and Zucchini Frittata

 

Preparation Time: 20 minutes

Ingredients

2 tablespoons olive oil
1½ cups sliced red onion
1½ cups chopped zucchini
7 large eggs

? cup small mozzarella balls
3 tablespoons chopped tomatoes
¼ cup sliced basil
Salt and pepper to taste

Directions

·         Preheat broiler.

·         Heat oil in a skillet and fry onion and zucchini in it.

·         Cook until zucchini is soft for 5 minutes.

·         Take a bowl and whisk together eggs, salt and pepper.

·         Pour the mixture in the skillet and cook for 2 more minutes.

·         Arrange cheese and tomatoes on top.

·         Place the skillet in broiler until eggs are browned.

·         Top with basil leaves.

·         Remove frittata from pan using spatula.

·         Cut into slices and enjoy!

 

 

 

 

 

 

 

Chapter 3 3rd Trimester(Vitamin K Rich Recipes)

 

Ginger Green Juice

 

Preparation Time: 1 hour 15 minutes

Ingredients

·         2 sliced apples

·         4 stalks celery

·         1 sliced cucumber

·         1 small ginger piece

·         2 cups chopped kale

·         1 teaspoon lemon juice

Directions

·         Process all ingredients in a blender until smooth.

·         Serve and enjoy!

 

 

 

 

Fruits Greens and Mixed Nut Milk

 

Preparation Time: 10 minutes

Ingredients

·         1/8 cup whole almonds

·         1 kernel brazil nuts

·         ¼ cup sunflower seeds

·         1 cup coconut water

·         2 pitted dates

·         ½ teaspoon cinnamon

·         1 banana

·         1 cup chopped spinach

·         1 cup chopped collards

·         2 celery stalks

·         ¼ sliced cucumber

·         1 cup chopped parsley

·         1 sliced apple

Directions

·         Soak almonds overnight.

·         Put all ingredients up to banana in blender.

·         Blend until smooth.

·         Extract juice from remaining ingredients using auger juicer.

·         Stir this juice into milk blend.

·         Drink and enjoy!

 

 

Potato Soup

 

Preparation Time: 20 minutes

Ingredients

·         2 chopped sweet potatoes

·         1 cup vegetable broth

·         1 mashed carrot

·         1 mashed avocado

·         1 cup spinach

·         1 teaspoon lemon juice

·         Salt to taste

Directions

·         Mix broth, potatoes, carrot and avocado.

·         Transfer half of the pulp in a bowl and set aside.

·         Add lemon juice and salt to the broth mixture.

·         Bring to boil on medium heat while stirring.

·         Now press spinach to squeeze out juice.

·         Mix spinach juice and pulp well.

·         Pour into the soup and serve.

3

 

Immune Boosting Tomato Soup

 

Preparation Time: 20 minutes

Ingredients

·         5 tomatoes

·         ½ chopped onion

·         1 celery stalk

·         1 chopped carrot

·         1 cup parsley

·         Salt and pepper to taste

Directions

·         Press ingredients to get juices.

·         Transfer the juices to a pot.

·         Place on low medium heat and let come to boil.

·         Season with salt and pepper.

·         Serve hot!

 

 

Sweet Potato Hash

 

Preparation Time: 10 minutes

Ingredients

·         1 red bell pepper, sliced

·         1 bunch spinach, chopped

·         1 chopped sweet potato

·         1 egg

·         1 tablespoon avocado oil

Directions

·         Cook bell pepper, spinach and potatoes in avocado oil.

·         It will take 5 minutes until spinach wilts and potatoes are tender.

·         Fry egg in a non-stick pan.

·         Top potato spinach gravy with fried egg.

·         Serve and enjoy!

 

Kale with Pan-fried Walnuts

 

Preparation Time: 20 minutes

Ingredients

·         1 cup chopped walnuts

·         3 tablespoons vegetable oil

·         2 cups chopped kale

·         2 minced garlic cloves

·         Salt and pepper to taste

Directions

·         Cook chopped kale in salted water until tender.

·         Drain extra water when done.

·         Fry walnuts in a skillet over medium heat in vegetable oil.

·         Stir in garlic and cook more.

·         Add kale and season with salt and pepper.

·         Serve when done.

 

 

Grilled Peanut Butter and Banana Sandwich

 

Preparation Time: 12 minutes

Ingredients

·         2 slices wheat bread

·         2 tablespoons peanut butter

·         1 sliced banana

·         Cooking spray

Directions

·         Coat a skillet or griddle with cooking spray on medium heat.

·         Spread 1 tablespoon peanut butter onto one side of each bread slice.

·         Place banana pieces on the butter side.

·         Place the other slice on top of it and press.

·         Now fry the sandwich until brown on both sides.

·         Serve with hot cup of tea and enjoy.

 

Roasted Sriracha Cheese Cauliflower Bites

 

Preparation Time: 45 minutes

Ingredients

·         1 cauliflower, separated into florets

·         Sriracha chili sauce to taste

·         1 ½ cup cheddar cheese

·         3 teaspoons olive oil

·         1 tablespoon garlic powder

·         3 green onions thinly sliced

Directions

·         Preheat oven to 425oF.

·         Spray non-stick cooking spray over a large baking dish.

·         Take a mixing bowl and mix cauliflower with garlic powder and olive oil.

·         Transfer this mixture to baking dish.

·         Bake in the oven for 30 minutes.

·         Sprinkle shredded cheese as toping and bake again until cheese melts down.

·         Now top the cheesy florets with sriracha sauce.

·         Garnish with green onions and serve.

Avocado and Spinach Smoothie

 

Preparation Time: 25 minutes

Ingredients

·         1 small Banana

·         ½ ripe Avocado

·         1 cup fresh Spinach

·         1 teaspoon lime juice

·         2-3 cubes of Ice

Directions

·         Add all ingredients to blender.

·         Blend until smooth.

·         Serve immediately and enjoy.

 

 

Kale Broccoli and Cucumber Juice

 

Preparation Time: 10 minutes

Ingredients

·         2 large kale leaves

·         ½ cucumber

·         1 small Pear

·         1 stalk Broccoli

·         2 medium sized Carrots

Directions

·         Wash all ingredients.

·         Chop to small chunks and put in a blender.

·         Blend until smooth and serve.

 

 

 

 

Conclusion

 

I want to say you thank and congratulation for downloading cookbook “3 Ingredients Recipes from Our Family to Yours” which is packed with 50 satisfying and comfort foods for your everyday life. I wish this book has provided you easy and quick recipes so that you can make them without any harsh effort. This book must be greatest choice for those who want complete guidelines about breakfast, lunch, dinner, appetizers and dessert ideas for a healthy and delicious diet. I am sure you have enjoyed each and every recipe of this book.

Thank you once more and I wish you good luck!

 

 

 

 

 

 

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