By Cathy Daub, PT CD, CCE (BWI)
This salad is packed with Nutrients that are very important to keep mom healthy and baby growing.
is considered a super food. 1 cup has 145 mg of Calcium which is needed for healthy bone development in the baby and helps regulate mom's blood pressure. It contains Vitamin C which will help boost mom's immune system to keep her healthy through out the pregnancy and will also help babies immunities and help with fetal brain development. Kale is also rich in iron which is needed to support mom's increasing blood volume.
are great for the immune system. They have vitamin C, Beta-carotene and are also good for controlling blood sugar due to the high fiber content.
are high in Beta-carotene, which will convert to Vitamin A once it enters the body. This nutrient plays a critical role in helping prevent anemia, promoting cell growth in baby and fetal development, especially in the bones, teeth skin and with vision.
are an antioxidant full of Vitamin C, helps decrease inflammation which will help regulate blood pressure. It's low glycemic and will help with blood sugar balance, better insulin regulation and increase insulin sensitivity.
are a great source of protein, 1 cup = 18 gms, contains Vitamin B complex - folates, riboflavin and thiamin, also a great source of fiber.
are a great source of Vitamin C, also great for digestion which will aid in preventing constipation.
1 bunch of curly kale
2 organic apples cubed
3 carrots shredded
1 cup grapes sliced in half
1 cup chopped raw walnuts
3 tbsp white balsamic vinegar
2 tbsp Dijon mustard
1 tbsp maple syrup
Juice from one lime
Mix all dressing ingredients into a mini food processor until creamy. Strip kale from stem and place in a large bowl and squeeze juice from 1/2 lime. Massage and tear kale in small pieces for about 3 minutes until tender. Pulse carrots in a food processor until you have small pieces. Add apples, carrots and grapes to kale and toss with dressing.
Makes 5-6 servings
sent by Karen Burzichelli at firstname.lastname@example.org