These past few years of doula work & midwifery school have really opened my eyes to the importance of nutrition in our lives, especially in the lives of pregnant women. So many women have the misconception that they can eat anything & everything during their pregnancy and that it won't matter. This couldn't be further from the truth. Nutrition during pregnancy is so incredibly crucial for the health of both mama & baby, but not everyone knows that a lack of balanced nutrition can seriously impact the outcome of your birth.
Research shows that proper nutrition is a protective action for the body. This is definitely true in pregnancy as it allows for the adequate expansion of blood volume which can prevent toxemia. Most midwives & nutritional experts recommend that pregnant women get the necessary vitamins & minerals from food sources instead of supplements. Our bodies were made to absorb the nutritional content from food more readily & effectively than from a supplement. This is also a recommendation for non-pregnant individuals!
Focus on nutrition has become a dying art in our society, especially in the world of obstetrics. I can't tell you how many clients have told me that their obstetricians never mention nutrition... that is until there becomes an issue with weight on the scale. Our society is so obsessed with weight, but rarely stresses the importance of PROPER nourishment. It is my personal opinion that weight is only a small factor in overall issue of one's health. But I digress...
In an effort to shine the spotlight on our lack of knowledge in the nutritional arena, I have decided to share healthy, balanced, & delicious recipes on a monthly basis. I would love to hear your feedback if you make any of the recipes!!
If you would like more information on meeting your nutritional needs in pregnancy, please visit The Pregnancy Pantry. This is a project that my fellow midwifery students & I created for all pregnant women. We'd appreciate any feedback!
Research shows that proper nutrition is a protective action for the body. This is definitely true in pregnancy as it allows for the adequate expansion of blood volume which can prevent toxemia. Most midwives & nutritional experts recommend that pregnant women get the necessary vitamins & minerals from food sources instead of supplements. Our bodies were made to absorb the nutritional content from food more readily & effectively than from a supplement. This is also a recommendation for non-pregnant individuals!
Focus on nutrition has become a dying art in our society, especially in the world of obstetrics. I can't tell you how many clients have told me that their obstetricians never mention nutrition... that is until there becomes an issue with weight on the scale. Our society is so obsessed with weight, but rarely stresses the importance of PROPER nourishment. It is my personal opinion that weight is only a small factor in overall issue of one's health. But I digress...
In an effort to shine the spotlight on our lack of knowledge in the nutritional arena, I have decided to share healthy, balanced, & delicious recipes on a monthly basis. I would love to hear your feedback if you make any of the recipes!!
If you would like more information on meeting your nutritional needs in pregnancy, please visit The Pregnancy Pantry. This is a project that my fellow midwifery students & I created for all pregnant women. We'd appreciate any feedback!
This month's recipe might be one of the most delicious things I've ever tasted. I'm a HUGE fan of all the 4 main ingredients: Butternut Squash, Basmati Rice, Coconut Milk, & Black Beans. I found this recipe on a beautiful blog called Tartelette. There are many other recipes that look absolutely delectable, but I haven't had a chance to try them out yet. On the blog, the author mentions that she makes this Butternut Squash recipe once a month... I can totally see why!
Another reason I chose this recipe is because butternut squash season is coming up & this is a wonderful dish to welcome the Fall season!
Butternut Squash & Coconut Milk Rice with Black Beansadapted from Cooking Light 2002:
1 1/4 cups vegetable broth or water
1 cup light coconut milk
1 cup short grained or basmati rice
1 teaspoon olive oil
1 cup finely chopped onion (I left out the onion due to allergies)
2 stalks lemongrass, finely chopped
1 3/4 cups cubed peeled butternut squash
1 teaspoon chopped fresh (or 1/4 teaspoon dried) thyme
salt & pepper
1 1/2 cups cooked black beans (if using canned, drain & rinse them first)
zest and juice of one lime
Bring broth (or water) and coconut milk to a boil in a medium saucepan over medium-high heat. Add rice, cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from the heat and keep warm (keep the pot covered while you prepare the rest of the recipe).
Heat oil in a large nonstick skillet over medium-high heat. Add onion and lemongrass and sautee 5 minutes or until the onion becomes translucid.
Reduce heat to medium and add the squash. Cook until tender, about 10-12 minutes, stirring occasionally. Stir in thyme, salt, pepper and black beans. Cook 3 minutes or until thoroughly heated, stirring occasionally. Add rice to squash mixture, add the lime zest and juice and stir to combine.
1 1/4 cups vegetable broth or water
1 cup light coconut milk
1 cup short grained or basmati rice
1 teaspoon olive oil
1 cup finely chopped onion (I left out the onion due to allergies)
2 stalks lemongrass, finely chopped
1 3/4 cups cubed peeled butternut squash
1 teaspoon chopped fresh (or 1/4 teaspoon dried) thyme
salt & pepper
1 1/2 cups cooked black beans (if using canned, drain & rinse them first)
zest and juice of one lime
Bring broth (or water) and coconut milk to a boil in a medium saucepan over medium-high heat. Add rice, cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from the heat and keep warm (keep the pot covered while you prepare the rest of the recipe).
Heat oil in a large nonstick skillet over medium-high heat. Add onion and lemongrass and sautee 5 minutes or until the onion becomes translucid.
Reduce heat to medium and add the squash. Cook until tender, about 10-12 minutes, stirring occasionally. Stir in thyme, salt, pepper and black beans. Cook 3 minutes or until thoroughly heated, stirring occasionally. Add rice to squash mixture, add the lime zest and juice and stir to combine.
Black beans are a great source of vegetarian protein (15.2 grams in 1 cup!) and they are also a great source of fiber (also 15 grams in 1 cup) with a lower caloric content. Read more about the benefits of Black Beans here.
Butternut Squash is a starchier vegetable but is considered one of the healthiest foods out there. It is packed with vitamins A & C and is also high in fiber. Read more about the benefits of Butternut Squash here.
Butternut Squash is a starchier vegetable but is considered one of the healthiest foods out there. It is packed with vitamins A & C and is also high in fiber. Read more about the benefits of Butternut Squash here.
I hope you all are able to give this recipe a try! It truly is delicious & so very nutritious! Feel free to post your own experiences with this recipe, I'd love to hear about them!
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