Last week, a loyal Lifeway kefir drinker called in requesting a smoothie recipe for his pregnant wife. He had read that drinking kefir was good for women who are pregnant and wanted to ensure she was eating the healthiest foods she could to ensure a healthy baby and a healthy pregnancy.
While a healthy diet is just one factor to consider when pregnant, we were happy to do some digging and for foods commonly recommended for pregnant women, and to develop a smoothie recipe that incorporates them!
From our research, we found the following foods recommended most:
Whole grains – high in soluble and insoluble fiber; enriched varieties also contain folic acid
Beans – high in fiber and protein, they also contain iron, folate, calcium, and zinc
Eggs – a good source of protein and fat, they’re also high in choline
Salmon – rich in omega-3 fatty acids and a great source of protein and B vitamins
Dark, leafy greens – rich in calcium, protein, folate, vitamins, minerals and fiber – they’re nutritional powerhouses
Colorful berries – full of potassium and a slew of vitamins and minerals necessary for development
Walnuts – a high plant-based source of omega-3s, they’re also good sources of protein and fiber
Whole Milk Kefir – like other whole milk dairy products, Lifeway kefir is high in protein and calcium, but it also contains live and active probiotic cultures, which keep momma’s tummy happy and baby healthy
Looking at that list, doesn’t it seem like ANYONE could benefit from drinking a smoothie made from those fabulous ingredients? We’re certainly enjoying the following blend, – pregnant or not!
Pregnancy-Supporting Kefir Smoothie
- 1 cup Lifeway Organic Whole Milk Plain Kefir
- 1 large handful organic spinach
- ½ cup organic frozen mango chunks
- ½ cup organic frozen berries of choice
- ¼ cup walnuts
- 1 Tbsp ground flax seeds
- Water and ice to taste/desired consistency
Put all ingredients into a blender (the higher the power, the better the consistency) and blend until smooth. Enjoy fresh!
Please note, we chose to create this recipe using organic ingredients intentionally, however use your discretion and source where you can. Check out this list of the Dirty Dozen and Clean 15 foods to eat organically and conventionally, where you can.