Healthy Recipes for a Vegan Pregnancy : Vegan Breakfasts (part 5) - Morning Cereal Bars, Sweet Potato Apple Latkes , Super Green Quiche

- Give Up Coffee For Beautiful Breasts
- Welcome to your First Trimester
- Welcome to your Second Trimester
- Welcome to your Third Trimester

13. Morning Cereal Bars

Store-bought breakfast bars are often loaded with artificial sugars, and most homemade recipes require corn syrup. This healthier method makes a sweet and filling snack or breakfast to munch on the run.

YIELDS 14 BARS

3 cups fortified vegan breakfast cereal, any kind

1 cup peanut butter

13 cup tahini

1 cup maple syrup

12 teaspoon vanilla

2 cups muesli

12 cup flax meal or wheat germ

12 cup diced dried fruit or raisins

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: only present in small amounts

1. Lightly grease a baking pan or 2 casserole pans.

2. Place cereal in a sealable bag and crush partially with a rolling pin. If you’re using a smaller cereal, you can skip this step. Set aside.

3. Combine peanut butter, tahini, and maple syrup in a large saucepan over low heat, stirring well to combine.

4. Remove from heat and stir in the vanilla, then the cereal, muesli, flax meal or wheat germ, and dried fruit or raisins.

5. Press firmly into greased baking pan and chill until firm, about 45 minutes. Slice into bars.

Per Bar

Calories: 314 | Fat: 15g | Sodium: 166mg | Fiber: 5g | Protein: 9g

 

14. Sweet Potato Apple Latkes

Serve these latkes topped with No-Sugar Apricot Applesauce (see recipe in this chapter) or nondairy sour cream.

YIELDS 1 DOZEN LATKES

3 large sweet potatoes, peeled and grated

1 apple, grated

1 small yellow onion, grated

Egg replacer for 2 eggs

3 tablespoons flour

1 teaspoon baking powder

12 teaspoon cinnamon

12 teaspoon nutmeg

12 teaspoon salt

Oil for frying

Folic Acid: only present in very small amounts

Vitamin B12: NA

Protein:

Iron: only present in very small amounts

Zinc:

Calcium:

Vitamin D: NA

1. Using a cloth or paper towel, gently squeeze out excess moisture from potatoes and apples; combine with onions in a large bowl.

2. Mix together remaining ingredients except oil; combine with potato mixture.

3. In a skillet or frying pan, heat a few tablespoons of oil. Drop potato mixture in the hot oil a scant 14 cup at a time. Use a spatula to flatten, forming a pancake. Cook for 3–4 minutes on each side, until lightly crisped.

Per Latke

Calories: 89 | Fat: 4g | Sodium: 162mg | Fiber: 2g | Protein: 1g

 

15. Super Green Quiche

Get your greens in before noon with this veggie quiche.

SERVES 4

1 (10-ounce) package frozen chopped spinach, thawed and drained

12 cup broccoli, diced small

1 (16-ounce) block firm or extra-firm tofu

1 tablespoon soy sauce

14 cup soymilk

1 teaspoon prepared mustard

2 tablespoons nutritional yeast

12 teaspoon garlic powder

1 teaspoon parsley

12 teaspoon rosemary

34 teaspoon salt

14 teaspoon pepper

Prepared vegan crust

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: only present in small amounts

1. Preheat oven to 350°F.

2. Steam the spinach and broccoli until just lightly cooked, then set aside to cool. Press as much moisture as possible out of the spinach.

3. In a blender or food processor, combine the tofu with the remaining ingredients except crust until well mixed. Mix in the spinach and broccoli by hand until combined.

4. Spread mixture evenly in pie crust.

5. Bake for 35–40 minutes, or until firm. Allow to cool for at least 10 minutes before serving. Quiche will firm up a bit more as it cools.

Per Serving

Calories: 403 | Fat: 20g | Sodium: 1,560mg | Fiber: 7g | Protein: 17g

 
Others
 
- Five-Star Nutrition – How To Get Your Proper Daily Dose (Part 5) - FOLATE - Adobo black-eyed peas
- Five-Star Nutrition – How To Get Your Proper Daily Dose (Part 4) - PROTEIN - Quinoa edamame salad
- Five-Star Nutrition – How To Get Your Proper Daily Dose (Part 3) - CALCIUM - Figgy Newtons
- Five-Star Nutrition – How To Get Your Proper Daily Dose (Part 2) - OMEGA-3S - Walnut-crusted salmon sticks ’n’ dill-icious dip
- Five-Star Nutrition – How To Get Your Proper Daily Dose (Part 1) - IRON - Flank steak & kale tacos with Pico de Gallo salsa
 
 
 
Youtube channel
Top Search
- Losing Weight In A Week With Honey
- Foods That Cause Miscarriage
- 9 Bad Habits That Can Cause Miscarriage
- Grape Is Pregnant Women’s Friend
- What Is Placenta Calcification
- 7 Kinds Of Fruit That Pregnant Women Shouldn’t Eat
- Do Not Miss Sugarcane Juice In Pregnancy
 
Top 10
- Omega 3 fatty acids – what’s all the fuss about ? (part 3) - DHA supplements
- Omega 3 fatty acids – what’s all the fuss about ? (part 2) - Docosahexaenoic acid
- Omega 3 fatty acids – what’s all the fuss about ? (part 1) - The science bit, Alpha linolenic acid
- Your Pregnancy After 35 : Labor and Delivery (part 15) - When You’re Overdue
- Your Pregnancy After 35 : Labor and Delivery (part 14) - Baby’s Birth Presentation
 
 
 
Recipes
- Healthy Recipes for a Vegan Pregnancy : Sides (part 17) - Caramelized Baby Carrots, Roasted Garlic, Zucchini, and Onions
- Chocolate Covered Naartjies - Cauliflower Carpaccio With Watercress And Almond Dressing - Avocado Mousse Topped With Cauliflower And Bacon Crumbs (part 2)
- RECIPE Orange Cointreau jellies : Golden dessert to beat the glut
- BBQ Chicken Around The World (Part 2) - Beer can chicken
- Healthy Recipes for a Vegan Pregnancy : Vegan Breakfasts (part 8) - Vegan Crepes, Tofu Florentine, Quick Hollandaise Sauc uick Hollandaise Sauce, Potato Poblano Breakfast Burritos
- Midweek Meals - These Dishes Promise Smooth Sailing (Part 2) - Lemon and thyme lamb with warm pumpkin salad
- Grill Happy Healthy Family Dinners (Part 5) - Pork and plum skewers
- Healthy Recipes for a Vegan Pregnancy : Soups and Stews (part 4) - Ten-Minute Cheater’s Chili, Thai Tom Kha Coconut Soup , Cold Spanish Gazpacho with Avocado
- Winter Favourites New Ideas Cooking (Part 2) - Mac ’n’ cheese with pumpkin
- Celebrate Christmas Soon In July (part 2) - Roast pumpkin, fennel & brussels sprouts
- Healthy Recipes for a Vegan Pregnancy : Desserts (part 6) - Foolproof Vegan Fudge, Cocoa-Nut-Coconut No-Bake Cookies , Cheater’s Pumpkin Pie Cupcakes
- Budget Meal Planner For This Week (Part 1) - Monday - Spinach & Sausage Penne
- Budget Meal Planner For This Week (Part 5) - Friday - Rendang Beef Noodles
- Homegrown Treasures Time To Harvest (Part 2) - Beetroot & shallot tatins
- Get To Know Your Salad (part 2) - Greens & Berry Salad