Five-Star Nutrition – How To Get Your Proper Daily Dose (Part 1) - IRON - Flank steak & kale tacos with Pico de Gallo salsa

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Get your daily dose of five crucial prenatal nutrients with our delicious, easy recipes.

Stellar prenatal nutrition takes a village of nutrients. More and more studies suggest that what you eat now directly affects not only your well-being, but your baby’s future health as well. The old adage “You are what you eat” is especially true during pregnancy, but making sure you’re getting all the nutrients you need can be daunting. The following recipes make it easy to get the five most important prenatal nutrients you and your baby need: iron, omega-3 fatty acids, calcium, protein and folate. Each delicious, easy-to-prepare dish features one of these nutritional superstars, plus you’ll learn how each essential nutrient benefits you and your baby.

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Star quality: Your blood volume nearly doubles during pregnancy, and iron is crucial for building red blood cells, which carry oxygen to your baby’s growing organs. What’s more, up to 95 percent of anemia in pregnancy is caused by iron deficiency (other less common types of anemia are caused by folate and vitaminB12 deficiencies), which can lead to preterm delivery as well as heart problems and infections in mom, and asthma and developmental delays in children. “Fatigue and feelings of sluggishness during pregnancy could mean a declining iron level in your blood,” Tannis says. To supercharge your body’s ability to absorb oxygen, pair iron with vitamin C-rich foods, such as citrus, strawberries, tomatoes and bell peppers.

How much you need: 27 milligrams a day

Best sources: Red meat, oysters, clams, turkey, legumes (dry beans and peas), blackstrap molasses, boiled spinach, fortified cereals, dates

Flank steak & kale tacos with Pico de Gallo salsa

Prep: 25 min.

Cook: 15-20 min. (not counting marinating)

Serves: 10 (makes 20 tacos)

Flank steak & kale tacos with Pico de Gallo salsa

Flank steak & kale tacos with Pico de Gallo salsa

For marinade:

·         ¼ cup olive oil

·         ¼ cup lime juice

·         2 tablespoons honey

·         2 cloves garlic, minced

·         1 tablespoon chili powder

·         Pinch of salt and pepper (to taste)

·         ¼ bunch fresh cilantro, chopped

For Pico de Gallo salsa (makes 2 to 2 ½ cups):

·         5 plum tomatoes, seeded and diced

·         ½ cup finely diced red onion

·         1 jalapeño (stems, ribs, seeds removed), minced

·         Juice of 1 lime

·         Salt and pepper to taste

jalapeño

jalapeño

For taco filling:

·         2 tablespoons olive oil

·         1 white onion, diced

·         1 bunch Toscano kale, stemmed and cut into bite-sized pieces

·         Pinch of salt and pepper

·         2 pounds of flank steak

·         20 corn tortillas

20 corn tortillas

20 corn tortillas

  1. Place marinade ingredients in a large bowl and whisk to combine (or use a sealable freezer bag). Submerge steak in marinade, cover dish or close bag, and marinate in refrigerator for 2 hours or overnight.
  2. While steak is marinating, make Pico de Gallo: Place salsa ingredients in a medium-sized bowl; mix to combine. Set aside.
  3. To prepare kale, heat olive oil in a skillet over medium heat. Add onions and cook until soft (about 4 minutes). Add kale and cook until kale wilts, stirring frequently (about 3 minutes). Season with salt and pepper. Set aside.
  4. To cook steak, preheat grill to medium-high. Remove steak from marinade and grill 4 to 7 minutes per side. Remove from grill and let sit 5 minutes; slice diagonally across the grain into thin strips.
  5. Heat tortillas to soften. Fill tortillas with kale mixture, steak and 3 tablespoons Pico de Gallo and serve immediately.

Per serving: (2 tacos) 435 calories, 28 g protein, 47 g carbohydrates, 15 g fat (4 g saturated fat), 133 mg calcium, 3.5 mg iron, 40 mcg folate, 7 g fiber

 
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