Avocados have special properties as they are one of the only fatty fruit! They provide a variety of essential micronutrients as well as fiber, and are a wonderful source of healthy monounsaturated fat which is critical for the development of your baby’s nervous system, heart, brain, and eyes. Not to mention, good fat helps to keep you fuller for longer, fending off pesky pregnancy cravings. Sweet potatoes are an excellent unprocessed, fibrous carbohydrate source that will help keep you satiated while maintaining even blood sugar levels when eaten in conjunction with extremely low-glycemic carbohydrates such as dark leafy greens.
Lentils, peas, and beans are vegan sources of protein and iron. They also contain folate which has proven to prevent neural tube defects which are birth defects of the spine, spinal cord, and brain. In addition to protein, iron, and folate, these legumes contain a wide variety of micronutrients including but not limited to zinc, potassium, copper, and Pantothenic acid.
It is recommended that nutrient-dense vegetables make up the foundation of the prenatal diet. Eating several servings of them per day is extremely advantageous for the pregnant woman and baby. Nutrient-dense vegetables are low-sugar, unprocessed carbohydrate sources, packed with micronutrients such as folate, iron, vitamin C, and potassium, and chockful of fiber which will aid in digestion and regular bowel movements.
Grass-fed red meats such as beef, lamb, and venison have high amounts of essential omega-3 fatty acids that contain DHA and EPA (like in wild salmon) in addition to their protein content. Poultry such as organic turkey and chicken provide B vitamins, iron, zinc, potassium, and phosphorus.
1. Combine ground turkey, garlic powder, almond flour, and pepper. Form two patties.
3. Place patties on an aluminum foil-lined baking sheet. Broil on high for 3 minutes on each side.
4. Add 1 slice of mozzarella on each burger at the last minute to melt.
5. Place burgers on a plate, top each one with 1 tablespoon of pesto sauce, one tomato slice, and a handful of basil.