Caramelized Fennel, Leek & Onion Gratin
Ingredients
- 2 tbsp olive oil/coconut oil
- 3 leeks thinly sliced
- 2 white onions thinly sliced
- 2 small fennel thinly sliced
- 2 cloves garlic crushed
- 1/4 tsp salt
- 1/2 cup cashews soaked in boiling water for 10 minutes
- 3/4 cup almond milk
- 1 tbsp dijon mustard
- 1/2 tsp pepper
- 2 tbsp nutritional yeast (sub for 1/4 cup parmesan if on SCD)
- 1 cup vegetable/chicken stock
- 1 tsp fresh thyme
Instructions:
- Preheat the oven to 175 degrees Celsius (350 degrees Fahrenheit)
- In a high speed blender add the drained cashews and almond milk and blend until completely smooth. Pour the mixture into a pot and add in the mustard, pepper, nutritional yeast (or parmesan) and stock. Leave to simmer for 5 minutes or so until the liquid begins to thicken. It should coat the back of a spoon. Stir in 1 tsp fresh thyme
- In a cast iron skillet heat the oil on medium heat and then add in the leeks, onion, fennel and garlic. Sprinkle with salt and leave to cook for 10 minutes, until they become soft, slightly caramelized and golden in colour.
- Pour the cashew cream into the skillet and stir through so that it coats all of the vegetables. Transfer the skillet to the oven and bake for 20 minutes until bubbly and golden on top.
- Before serving sprinkle with fresh chopped parsley or thyme.
Healthy Ground Turkey Stuffed Peppers
Ingredients
- 4 green bell peppers4 green bell peppers
- 1/2 cup white or brown rice dry1/2 cup white or brown rice dry
- 1 lb. ground turkey meat preferably extra lean1 lb. ground turkey meat preferably extra lean
- 8 ounces mushrooms chopped8 ounces mushrooms chopped
- 1 onion diced1 onion diced
- 3-4 garlic cloves minced3-4 garlic cloves minced
- 1 cup mozzarella cheese shredded plus extra for topping1 cup mozzarella cheese shredded plus extra for topping
- 25 ounce jar pasta sauce use a really good kind for maximum flavor25 ounce jar pasta sauce use a really good kind for maximum flavor
- 2 tablespoons olive oil2 tablespoons olive oil
- fresh basil leaves Optional for garnish, chopped or tornfresh basil leaves Optional for garnish, chopped or torn
Instructions
- Prepare the green bell peppers by rinsing them off then slicing them in half horizontally and removing the pith and seeds. They should appear open-faced. Set aside until ready to use.
- Cook the rice in boiling salted water according to package directions, about 20 minutes.
- In a large saute pan on medium-high heat, add the olive oil, garlic, chopped mushrooms and diced onions. Add the ground turkey meat to the pan. Using a wooden spatula, chop up the meat into very fine pieces while it is cooking. Cook for about 10 minutes or until the turkey meat is cooked through. If the meat seems dry or starts to stick during cooking, add more olive oil (or avocado oil).
- When the meat is not pink colored anymore, add the pasta sauce to the meat and vegetable mixture, cooked rice and shredded mozzarella cheese. Stir to combine and turn of the heat.
- Preheat the oven 350 degrees F. Lay the green bell peppers upright and a large scoop of the stuffing inside. There will be extra stuffing which can be placed around the filled peppers. Top with extra cheese.
- Bake uncovered for 40-45 minutes or until the peppers are tender. Remove from the oven and serve right away garnished with fresh basil.
Benefits: These stuffed peppers are a great source of lean protein and vegetables. They’re easy to make and provide a complete meal in one dish.
Quick Tips for Meal Prep During Pregnancy
- Plan ahead: Preparing meals in advance can help you avoid the temptation of reaching for unhealthy snacks.
- Batch cooking: Make larger portions of your favorite dishes and store them in the freezer for easy reheating.
- Include protein and fiber: These will keep you fuller for longer and help stabilize your blood sugar levels.
- Stay hydrated: Drinking enough water is just as important as eating the right foods.
Conclusion
Eating healthy during pregnancy and motherhood doesn’t have to be complicated. With these easy and quick meal ideas, you can ensure you’re getting the nutrients you need without spending hours in the kitchen. The quinoa and veggie stir fry and chicken salad wrap are both examples of slim fast meals that fit seamlessly into a busy lifestyle.
FAQs
1. Can I substitute quinoa for another grain in the stir fry?
Yes, you can use rice, couscous, or even bulgur as a substitute if you don’t have quinoa on hand.
2. Is Greek yogurt necessary for the chicken salad wrap?
Greek yogurt adds creaminess and extra protein, but you can substitute it with mayonnaise or sour cream if you prefer.
3. How long can I store the chicken salad in the fridge?
The chicken salad will keep for up to 3 days in an airtight container in the refrigerator.
4. Can I make the quinoa stir fry ahead of time?
Absolutely! It stores well and can be reheated easily, making it a great meal prep option.
5. Are these meals suitable for breastfeeding moms?
Yes, both meals provide the nutrients and energy breastfeeding moms need without being too heavy.