Yes, smoothies are healthy for pregnant women. It is a great way to get extra nourishment, besides relieving the symptoms of nausea and morning sickness.
The need for a healthy diet during pregnancy cannot be overemphasized. You need it to stay healthy and to ensure that your baby is healthy too.
Having a collection of different smoothie recipes is good so that you can easily prepare one and also helps to relieve the stress of what to eat during pregnancy. The process for making smoothies is very easy. You need a good blender, a glass cup, and a few necessary ingredients.
This article provides you with 12 healthy and essential smoothies you can make during pregnancy and few tips on preparation.
Healthy Smoothie Recipes For You
1. Date Smoothie
This smoothie is very important during pregnancy because it contains dates which helps to prepare the body for labor. The necessary ingredients are frozen fruit mix (berry and cherry), frozen banana, almond milk, and date fruits.
Blend these fruits together until it is smooth enough. You can make it thinner by adding more almond milk.
2. Peanut Butter Prune Smoothie
This smoothie contains ripe bananas and prunes which elevates its fiber content. The rich fiber content in this smoothie makes it a source of great relief during constipation. The needed ingredients are frozen ripe bananas, dried plums, coconut milk and peanut butter powder.
Put all these ingredients in the blender at once and run it at a high speed to blend it all at once. This is best served when it is still cold.
3. White Nut Smoothie
The white nut contains variety of nuts which ensures a good supply of omega-3 acids. Avocado also provides you with the fats for building up your energy. Ingredients needed are grounded walnuts and flax seeds, avocados, frozen bananas, almond milk and butter.
Add the fruits first, then the nuts. Finally, add the milk in the desired quantity into the blender. Blend all together until the mixture gets thick and creamy.
4. Energizer Smoothie
This particular smoothie provides you with quick energy. It also contains rich flavors that can keep you going all day. The required ingredients are avocado, apple, frozen spinach and mixed berries, vanilla yoghurt, coconut milk, and orange juice.
Put these ingredients together in the blender and blend until the required consistency is met. You are ready to re-energize your body.
5. Fuzzy Cocktail Smoothie
The rich variety used for this smoothie are very rich in vitamins and minerals as well as omega-3 fatty acid. Ingredients used include vanilla flavored yoghurt, grounded flax seeds, frozen banana, spinach and peaches, coconut milk and orange juice.
Put all ingredients in a blender and blend. You can choose to chop down the fruits to ease blending. Blend until your desired consistency is reached. Add the coconut milk and orange juice to your taste.
6. Peanut Butter Smoothie
This smoothie supplies you with adequate protein. It also satisfies the craving for chocolate for women who crave for chocolate during pregnancy. The ingredients needed for peanut butter smoothie include tofu, soy milk, frozen banana, peanut butter and unsweetened cocoa powder.
Add the solid ingredients first, then add the soy milk into a blender. Run the blender for some minutes and check the thickness. You can use the soy milk to adjust the thickness of the smoothies. The more the soy milk, the thinner the shake.
7. Margarita with a Twist
This smoothie has a great taste and aroma and can help to relieve the feeling of morning sickness. The ingredients needed for this smoothie include frozen strawberries, mangoes, and bananas, peeled lime and orange, broccoli, coconut water, and coconut milk.
Put only the coconut water and milk into the blender and blend. Next, add oranges, lime and broccoli with it. Blend these items together until they are smooth and fine. Then add the remaining ingredients and blend until the desired texture is attained.
8. Iron Powered Shake
Iron and vitamin C are very essential for a pregnant woman and this smoothie contains them both, in rich proportions. It also contains other necessary nutrients, the required ingredients are honey, diced beetroot, pitted dates, frozen spinach, orange juice and water.
Add the fruits and other solids into the blender, top it with honey, juice and water. Blend all until it reaches a smooth consistency.
9. Berry Smoothie
This smoothie is rich in antioxidants, helps to boost heart health, and is also rich in fibre. The necessary ingredients are frozen bananas and mangoes, blackberries, dates, coconut or almond milk.
Put all ingredients in the blender and top with the almond or coconut milk. Blend until a smooth consistency is reached.
10. Green Healthy Smoothie
The ingredients needed to make this smoothie are frozen bananas, mangoes, and pineapples; coconut water, any green vegetable such as broccoli or spinach. The beauty of this smoothie is that you don’t need to stick to the same ingredients, you can mix and match with other alternatives as desired.
Add all the ingredients into the blender one after the other and blend until you achieve the desired consistency. Your smoothie is ready to go!
11. Smoothie for Nausea Treatment
This smoothie with its rich ingredients will help to relieve morning sickness. The ingredients used are frozen mangoes, lemon juice, grated ginger, apples, and water.
Put all the fruits in the blender and blend thoroughly. Then add ginger and water and bled it more. You’re ready to kick out nausea with this great taste.
12. High Protein Tropical Smoothie
This smoothie is usually thicker than the other smoothies. This is because it contains a great deal of fibers. The necessary ingredients are grounded flax seeds. Chickpeas, silvered almonds, peeled kiwi, frozen tropical fruit mix, frozen broccoli, and cold water.
Grind the almonds and the flax seeds together using a coffee grinder. Ensure they are as fine as powder. Then blend with all the ingredients until it is smooth. Your smoothie is up for consumption!
Simple Preparation Tips:
- Ensure that your choice of fruit does not contain a high content of sugar. Go for fruits that have low sugar content. The best fruits for making pregnancy smoothie include blueberries, raspberries, avocado, blackberries, peaches, etc.
- Be sure to include protein and healthy fats with your smoothie diet so that it will help to balance the sugar and also reduce blood sugar spikes. Good options for protein include almonds, walnuts, yoghurt among others.
- Your smoothie should contain green veggies such as spinach or broccoli; nuts and seeds; and date fruit.
Staying healthy is very important during pregnancy, hence, you should do everything within your reach to stay healthy.
- Maeda, Emiko (2013). “The Effects of Green Smoothie Consumption on Blood Pressure and Health-Related Quality of Life: A Randomized Controlled Trial”. Dissertations and Theses. Paper 974. Accessed on 5th February, 2021 from https://doi.org/10.15760/etd.974