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Indulgent like brownies but with the bright citrus flavors of summer, you'll be reminded of vacation with every bite. This post may contain affiliate links, which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure for further information. Jump to Recipe Key lime pie is one of my absolute favorites. I'd never had it until my husband and I went to the Florida Keys to visit Tortuga National Park (he's trying to visit every National Park and I conveniently am always free to join him whenever they happen to be near a beach). We spent New Year's Eve at a cozy little restaurant downing oysters and toasting at midnight with giant forkfuls of key lime pie. I was hooked. I usually prefer to make these instead of the traditional pie because they are much easier to double and transport for get-togethers. They also hold up way better than KLP in hot weather, making them a great summer dessert to bring to your next barbecue. I highly recommend keeping a batch in the freezer to enjoy during the winter months. When it's the middle of January and getting dark at 4pm and all you want to do is be by the ocean with a margarita, there's nothing like enjoying a key lime blondie while listening to yacht rock to lift your spirits. What ingredients do I need for this recipe? All-purpose flour Unsalted butter Sugar Eggs Key lime juice Limes- optional Powdered sugar Milk- any kind is fine Helpful products for making this recipe: 8x8 baking dish Set of mixing bowls Zester Sifter What's the difference between key limes and regular limes? Key limes are much more tart and acidic, meaning a little goes a long way in most recipes. What if I can't find key lime juice? You can use regular lime juice or lemons in place of key lime juice. The flavor will be different, but still delicious! Can I freeze key lime pie blondies? These are great for freezing! Let the bars cool in the pan completely before placing in an airtight container. Don't top with the glaze if you're freezing them because it will make the blondies soggy as they thaw. Thaw in the fridge overnight and top with the glaze before serving. Did You Make This Recipe? Let me know! Mention @preggokitchen or tag #preggokitchen Did You Like It? Please leave a comment and a five star rating below! Ingredients: 1 ½ sticks (¾ cup) unsalted butter 1 ¼ cups sugar 2 eggs 1 ¼ cups all-purpose flour ½ cup key lime juice 1-2 tsp lime zest for garnish (optional) 2 cups powdered sugar 3 Tbsp milk Directions: For the blondies: Pre-heat the oven to 350 degrees Grease an 8x8 baking dish Melt the butter in the microwave for about 45 seconds or until melted. Let it cool slightly Add sugar to a large mixing bowl and stir in the melted butter Stir in the key lime juice Stir in the flour until everything is well combined Pour the batter into the greased baking dish and bake for 35-40 minutes or until set Let the blondies cool completely before topping with the glaze For the glaze: Sift the powdered sugar into a mixing bowl Add the milk and stir until well mixed. If you want it thinner, you can add an additional tsp at a time until it reaches your desired consistency Spread over the cooled blondies and sprinkle with lime zest if desired These are best served chilled to let the glaze set (about 15 minutes)

Fudgy brownies are topped with mint buttercream and crushed Thin Mint cookies before being covered in a rich chocolate glaze. You will love these- scout's honor! This post may contain affiliate links, which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure   for further information.     Jump to Recipe Being pregnant during Girl Scout Cookie season is a glorious thing. Not only do you get to buy as many boxes as you want without judgement, but your purchase supports local girl scout troops. Treats and girl power- two of my favorite things! While I have yet to meet a Girl Scout cookie I didn't like, I tend to lean towards the classics that have been around since I was selling them: Tagalongs, Samoas and Thin Mints. When December rolled around and my friend's daughter started taking orders for cookies, I was five months pregnant and I'm very confident I helped her become one of the leading sellers in her troop. I realized I may have been a little over zealous in my ordering when we had to rearrange the kitchen cabinets in order to fit all the boxes. Girl Scout cookies are delicious on their own, but since I had so many boxes, I started brainstorming ways I could use them in my baking. For this recipe I added crushed Thin mint cookies to buttercream frosting, spread it over fudgy brownies and then finished with a layer of silky chocolate glaze. These brownies are SO decadant, but the mint flavor keeps them from feeling too heavy. What ingredients do I need to make Thin Mint Brownies? Sugar Butter Eggs Milk- whole or 2% Flour Salt Vanilla extract Chocolate syrup Thin mints Powdered sugar Chocolate chips- semisweet Green food coloring -optional Helpful products for making this recipe: Mixing bowls 9x13 baking pan Hand mixer Spatula Measuring cups set Can I Make Thin Mint Brownies Ahead of Time? These brownies freeze wonderfully! After everything is baked and assembled, simply cover them tightly with aluminum foil and/or saran wrap (I do a few layers of both to prevent freezer burn). They will take about two hours to thaw. Did You Make This Recipe? Let me know! Mention @p reggokitchen or  tag #preggokitchen Did You Like It? Please leave a five star rating and a comment below! Ingredients: For the brownies: Nonstick cooking spray 1 cup sugar ½ cup butter (room temperature) 4 eggs 1 tsp vanilla extract 16 oz chocolate syrup 1 cup all purpose flour ½  tsp salt For the buttercream: ½ cup butter (room temperature) 2 cups powdered sugar 3 Tbsp milk 12 Thin Mint cookies, crushed For the glaze: 6 oz semisweet chocolate chips 6 Tbsp butter, sliced Directions: For the brownies: Preheat the oven to 350 degrees In a large mixing bowl , cream together the butter and sugar until the mixture is light and fluffy (3-4 minutes) Add the eggs, vanilla extract and chocolate syrup and beat until smooth Add the flour and salt and use a spatula to combine everything together Pour the batter into a greased 9x13 baking pan and bake for 30 minutes Let these cool completely before adding the buttercream For the buttercream: In a small mixing bowl , beat the butter until fluffy Gradually add the confectioners' sugar until it's fully mixed into the butter Add the milk and beat until incorporated Add 2-4 drops of green food coloring (if using) and beat for 30 seconds or until well-blended Stir in the crushed Thin Mints Spread evenly on top of the cooled brownies Chill the brownies while you make the glaze (this will help the glaze set) For the glaze: Put the chocolate chips in a microwave-safe bowl and cook for 1 ½ - 2 minutes, stopping every 20 seconds to quickly stir. When the chocolate is almost completely melted (only a few small pieces of chocolate remaining) remove from the microwave Add in the butter and stir until everything is melted and smooth Spread evenly over the chilled brownies and keep them in the fridge until you are ready to serve

A perfect balance of tart and sweet makes this syrup a great addition to almost any summer drink! This post may contain affiliate links, which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure for further information. Jump to Recipe Once I entered my third trimester, I really started hoping our baby boy would arrive early… partially because I was so excited to meet him and partially because nine months is a really long time to go without a cocktail. In the meantime, I had to get creative with the beverages I could drink. Thus, my new obsession with simple syrups. I love simple syrups because they are SO easy to make and they are the superstar ingredient to pretty much any mocktail. Out of all of the types I’ve made (and I’ve made a lot), this lime simple syrup is probably my favorite because it works with so many different alcoholic and non-alcoholic drinks: Moscow mules , margaritas, mojitos… basically any cocktail that starts with “M” is a safe bet. I also luurrrv using it in my recipe for watermelon spritzers . You just need one hour and three ingredients before this magical mixture is ready to be put to work! What ingredients do I need for lime simple syrup? Water Sugar Limes Helpful products for making this recipe: Zester Citrus press Strainer Glass bottle How much does this recipe make? You will get about two cups of syrup, so the serving size just depends on how much you use. I typically only use about one or two Tablespoons at a time which gives me between 16-32 servings. What can I add lime simple syrup to? This recipe isn’t just great for cocktails and mocktails! Lime simple syrup is a fabulous addition to sparkling water, iced tea, and lemonade. You can drizzle some over a freshly baked cake to keep it moist while adding an incredible citrusy flavor. A few teaspoons added to a basic homemade salad dressing makes for a delicious lime vinaigrette (taco salad anyone??) How long will lime simple syrup last? This syrup lasts forever! Well maybe not forever, but it will definitely last at least three months in the fridge, if not longer. Did You Make This Recipe? Let me know! Mention @preggokitchen or tag #preggokitchen Did You Like It? Please leave a comment and a five star rating below! Ingredients: 1 cup water 1 cup sugar 1/2 cup fresh lime juice (about 5-6 limes) 1 Tbsp lime zest Directions: Zest the limes until you have 1 Tbsp and set it aside Juice the limes until you have 1/2 cup and set it aside Add the water and sugar to a small saucepan and cook over medium heat, whisking until all of the sugar has dissolved (don’t let it get to a boiling point). This takes about 4-5 minutes Remove the saucepan from the heat and stir in the lime juice and zest Let the mixture steep for one hour (you can do longer if you want a stronger lime flavor) Strain the mixture to remove the lime zest Store your syrup in the fridge in a glass bottle or mason jar until you’re ready to make some drinks!

Tasty, easy and full of omega-3s, these salmon patties are the perfect weeknight meal. Make a batch ahead of time and freeze for a dinner that's on the table in minutes. This post may contain affiliate links, which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure . Jump to Recipe Seafood often gets a bad wrap when it comes to pregnancy, and when I began researching the inclusion of seafood as part of a prenatal diet, the waters were definitely murky (sorry, I had to do it). Health risks and benefits depend not just on the type of seafood, but also how it’s prepared and what body of water it lives in. And while there are certain types of seafood that should be avoided, there are also several types of fish that provide numerous health benefits during pregnancy. So which is which? The biggest cause for concern when it comes to eating seafood is mercury. Mercury is a toxin that builds up in the bloodstream, and can impair your baby’s brain development. Researchers estimate that every gram of mercury found in a mother’s bloodstream led to a decrease of 0.7 IQ points for their baby. Common high-mercury fish that should be avoided include: Tuna Swordfish Shark Grouper On the flip side, fish that contain high levels of DHA can actually help your baby’s brain development. DHA is an omega-3 fatty acid, and studies have found that increasing your DHA intake by 1 gram per day increases a baby’s IQ by 1.3 points. Salmon Tuna Herring Cod So you’re basically looking for fish that’s low in mercury and high in DHA. Emily Oster, the author of Expecting Better , created an incredibly useful matrix: I love salmon, and was stoked to learn that it’s a great food to eat while pregnant. This recipe for salmon patties takes just a few minutes to prep and cook, and they freeze incredibly well. Most importantly, you’re eating a dinner that has the potential to make your baby smarter… how cool is that?! What ingredients do I need for salmon patties? Boneless skinless salmon - canned or cooked filets Plain breadcrumbs Mayonnaise Lemon juice- I prefer fresh lemon juice, but you can also use bottled Green onions Eggs Dill- I prefer fresh dill, but you can swap fresh for 1 1/2 tsp dried Garlic powder Salt Pepper Helpful products for this recipe: Citrus press Skillet Spatula Quality chef's knife Measuring cups set Mixing bowl Freezer-friendly containers Can I make the patties ahead of time? This recipe is very freezer-friendly! Simply form the salmon mixture into patties, layer them between pieces of parchment or wax paper, and store them in an airtight container or Ziploc bag in the freezer. When you're ready, thaw them in the fridge overnight and cook as directed. How much does this recipe make? You will get about 10 patties if you use a ⅓ measuring cup to portion out each patty. If you're serving this as an entrée along with a side or two, I'd say this serves three-four people. What other health benefits does salmon have? Salmon is a lean protein that’s low in saturated fats and cholesterol and high in vitamin B-12. It’s also a good source of potassium and vitamin D. Did You Make This Recipe? Let me know! Mention @preggokitchen or tag #preggokitchen Did You Like It? Please leave a comment and five star rating below! Ingredients: 15 oz boneless skinless cooked salmon (canned or filets) 2 eggs 4 ½ Tbsp mayonnaise 4 ½ Tbsp lemon juice , fresh or bottled (I recommend fresh) ¾ cup plain breadcrumbs ¾ cup green onions, chopped 4 ½ tsp fresh dill, chopped (or 1 ½ tsp dried) 1 ½ tsp garlic powder ¾ tsp salt ¼ tsp black pepper 1-3 Tbsp canola oil Directions: Chop the green onions and fresh dill Mix all of the ingredients except for the canola oil in a medium-sized mixing bowl until well combined Heat 1 Tbsp of canola oil in a medium-sized skillet over medium heat Shape patties using a ⅓ dry measuring cup and place patties in the skillet (as many as will comfortably fit. I typically end up doing 2-3 batches with 1 Tbsp of oil per batch) Cook for 3-4 minutes or until golden brown on the bottom and flip Cook another 3-4 minutes or until patties are warmed through and set aside Repeat until all of the patties are cooked Serve with your favorite sides. I recommend serving with a side of garlic aioli Sources: Mayo Foundation for Medical Education and Research. (2021, December 8). Pregnancy and fish: What's safe to eat? Mayo Clinic. Retrieved February 6, 2023, from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-fish/art-20044185 Oster, E. (2021). Expecting better: Why the conventional pregnancy wisdom is wrong--and what you really need to know . Penguin Books. WebMD. (n.d.). Health benefits of Salmon . WebMD. Retrieved February 6, 2023, from https://www.webmd.com/food-recipes/benefits-salmon

Read on for the best meal prep products to help you organize your freezer and take your prepping game to the next level! This post may contain affiliate links, which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure   for further information. I was a bit naive when I decided to give meal prepping a go, thinking a distraction-free Sunday afternoon and some Tupperware was all I needed. But I quickly learned that you can't meal prep without some serious organization. I think that's why so many people give up after a couple of tries. A lot of time and planning goes into meal planning at first, making it easy to get overwhelmed. But having the right tools to make it more streamlined and efficient makes it so much easier (and dare I say it, fun?) Here are the products I've found to be the most helpful in my meal prep journey. I hope you find them helpful too! The Best Meal Prep Products For Organizing Your Freezer Stackable Glass Containers These are my favorite freezer containers for several reasons. They come in multiple sizes so you’re sure to find ones that will fit in your specific freezer. Glass lets you see the contents, so even if you forgot to label it, you’ll know what’s in there. The lids are air-tight to prevent freezer burn, and they are also safe to use in the oven and microwave so you don’t even have to take the food out of the container to heat it up.  Stackable Shallow Containers These are perfect for items that have to be stored in a single layer like muffins, cupcakes, meatballs, hamburger patties and balls of cookie dough.  Aluminum Pans: For a more affordable alternative to glass containers, aluminum pans with lids will absolutely get the job done. A variety of sizes means you can store anything from casseroles to cakes to meatloaf. They’re sturdy and stackable, making them a very space-efficient option, and they can go straight from the freezer to the oven. To prevent freezer burn, I recommend adding a tight layer of aluminum foil over the top of the pan before putting on the lid. 9 x 13 8x8   8.5 x 4.5 Freezer Bags Freezer bags can be used to store a variety of different foods, and they are especially great for liquids like soups and stews. I also love that one big bag can hold the contents of an entire crockpot meal so I can just take it out and dump it into the slow cooker. 1 Gallon Bags 1 Quart Bags Reusable Freezer Bags If you’re looking for something more sustainable than disposable bags, silicone freezer bags are a great option. They are nontoxic, dishwasher-safe and made of durable material that’s sturdy enough to hold things like thick sauces and bulky stews without leaking. 1 Gallon Bags 1 Quart Bags Hands-Free Bag Holder Transferring soup to a freezer bag is no easy feat, and it almost always ends up creating a huge mess. These bag holders are a game changer. The arms are adjustable so you can use them with any size bag. They keep your bag upright, open and steady while you pour the contents in, cutting way back on spills and wasted food. Baking Sheets Baking sheets are the key to getting nice flat frozen bags of soup that you can either stack or store upright. Simply fill your bags, press out any air, seal and lay them flat on the baking sheet (you can stack a couple on top of each other). Put your baking sheet in the freezer, and once they're frozen solid you can arrange them however works best. Upright Freezer Bins This is my favorite way to store any food that's in bags because they save so much space. Adjustable dividers make it easy to use with a variety of different types of bags, and I love how it makes those random half-open packages of food look so much tidier. Clear Bins For an instant organization upgrade, you cannot go wrong with clear bins. You can easily see the contents, categorize your meals and ingredients in whatever way works best for you, and stack them to maximize space. Small Medium Large Mason Jars These are a great way to store soups and sauces, especially if you’re looking for something that will fit in those small shelves in your freezer door. 16 oz 32 oz Removable Labels Labels let you know exactly what’s in your freezer and how long it’s been there. I love this specific brand because they stick to a variety of materials and when you’re ready to use your container for something else, they peel off easily without leaving behind gunky residue that takes forever to scrub off. Inventory Sheet Keep track of all those meals you worked so hard to organize with my freezer meal inventory sheet! Get it for free here !

For a delicious alkaline-based breakfast that can help ease your heartburn, try these delicious oatmeal cookies for GERD. This post may contain affiliate links, which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure for further information. Jump to Recipe At the beginning of my pregnancy, I began reading about all of the physical changes that I may experience to try and prepare myself. As I learned about different symptoms- diabetes, hemorrhoids, high blood pressure- I assumed that if I didn’t already have a history of these things I most likely wouldn’t have to deal with them during my pregnancy. Oh, how wrong I was. If you are or have been pregnant before, I’m probably preaching to the choir when I say that there is often no rhyme or reason to your physical symptoms during pregnancy. It's the wild wild west for nine months, where anything goes and you are just along for the ride. GERD, or heartburn is unfortunately one of those symptoms, and it affects more than half of all pregnant women, especially during the third trimester. Several different things contribute to this: Changes in hormone levels can affect how your body tolerates different foods Hormone changes can also cause your esophageal sphincter to relax, allowing stomach acid to flow into the esophagus The increase in the size of your uterus can cause it to scrunch your stomach, pushing stomach acid up into your esophagus After one night of burping and stomach churning and feeling like my throat was on fire, I went on a desperate search to figure out how to keep it from happening again. Here were my two main takeaways: Of course, the foods to avoid are the ones you’re probably craving… pizza, Mexican, anything fried. Acidic foods like citrus and tomatoes are also big no-nos Adding alkaline foods into your diet is a great way to combat the acidity in your stomach I was pretty sure my breakfasts were a key contributor to my heartburn. I was dowsing my eggs in hot sauce and eating clementines like crazy. So I decided to replace these with some alkaline foods and see if that helped. Nuts, bananas, and unsweetened yogurt were at the top of the list, so I got to work putting together a recipe that incorporated this trifecta into an easy heartburn-friendly breakfast, and ended up with some GERD oatmeal cookies that are pretty delicious! These oatmeal banana breakfast cookies not only contain several alkaline ingredients to help with heartburn, but they are also a great source of protein and whole grains to keep you going until lunch. What Ingredients do I need for oatmeal banana breakfast cookies? Oats- make sure they are quick cooking All purpose flour White sugar Brown sugar Salt Cinnamon Baking soda Walnuts- these are optional, but add a good crunch Plain Greek yogurt- make sure it's unsweetened Bananas- ripe bananas provide the best flavor Vanilla extract Eggs Helpful products for making this recipe: Baking sheet Cooling rack Mixing bowls Whisk Potato masher Which ingredients in these cookies are alkaline? Bananas Walnuts Unsweetened yogurt What if I don't have Greek yogurt? You can replace half or all of the yogurt with unsweetened applesauce (which is also an alkaline food) or unsalted butter. Can I prep these ahead of time? Yes! Simply shape your cookies, place on a cookie sheet, cover well with saran wrap, and freeze. Let them thaw in the fridge several hours before baking, and then bake as directed. How can I ripen bananas quickly? Poke your bananas all over with a fork, set them on a microwave-safe plate, and cook on high for 30-second increments until they are soft enough to mash. What are some other foods that can help prevent heartburn? Green vegetables such as broccoli and green beans Nuts and seeds Melons Cauliflower Celery Cucumber Ginger Did You Make This Recipe? Let me know! Mention @preggokitchen or tag #preggokitchen Did You Like It? Please leave a comment and a five star rating below! Ingredients: 2 ½ cups quick-cooking oats 1 ¼ cups all-purpose flour ½ cup white sugar ½ cup brown sugar ½ tsp salt ½ tsp cinnamon 1 tsp baking soda ½ cup walnuts, roughly chopped ½ cup plain, unsweetened Greek yogurt 3 ripe bananas 1 tsp vanilla extract 1 large egg Directions: Preheat the oven to 350 degrees Whisk together the oats, flour, white sugar, salt, cinnamon, and baking soda in a medium bowl In a separate bowl, mash the bananas until there are no (or just a few) chunks Add the brown sugar, Greek yogurt, vanilla extract, and egg to the bananas and stir to combine Mix the wet ingredients into the dry until everything is combined Roughly chop the walnuts and stir into the dough Take 3 Tbsp of dough at a time, form into balls (the dough will be sticky) and place on a lightly greased baking sheet (or line the baking sheet with parchment paper) Lightly press the cookies to form a flat top. Repeat on a second baking sheet if needed Bake for 20 minutes Let them cool for a few minutes on a cooling rack before serving Sources: Gupta, E. (2022, March 28). Gerd diet: Foods that help with acid reflux (heartburn) . GERD Diet: Foods That Help with Acid Reflux (Heartburn) | Johns Hopkins Medicine. Retrieved February 3, 2023, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn Pregnancy and heartburn: Causes & management . Cleveland Clinic. (n.d.). Retrieved February 3, 2023, from https://my.clevelandclinic.org/health/diseases/12011-heartburn-during-pregnancy

Get a head start on your baby’s development with a folate-rich vegetable curry that even carnivores will devour. This post may contain affiliate links, which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure for further information. Jump to Recipe Like many first-time moms, there was a huge learning curve for me when it came to pregnancy. I assumed a lot of things like, “morning sickness only happens in the morning” and “ sleeping won’t be hard until the third trimester when I’m bigger.” I was quickly proven wrong about both. Another big assumption was that I didn’t need to worry about my baby’s development until there was actually a baby. But did you know that taking folic acid for at least one month before becoming pregnant through the first three months of pregnancy can prevent brain and spine defects in your baby? Planning your pregnancy down to the month can be really difficult, and because these neural tube defects occur during the first month of pregnancy before most women realize they’re pregnant, the CDC recommends an increased intake of folate-rich foods as well as 400mcg daily of folic acid (the synthetic form of folate found in many supplements and enriched foods) for adult women. This easy vegetable curry recipe is pretty much an ode to folate. One cup of cooked lentils provides 90% (!!!) of your daily folate intake, and the spinach in this recipe has a solid 15% per cup. Vitamin C increases folate absorption so I added some sweet potatoes (not that I ever need a reason to add sweet potatoes). Serve this over some white rice (which is fortified with folic acid) and you’ve got one heck of a folate-friendly dinner. What ingredients do I need for lentil and sweet potato curry? Red lentils Yellow onion Garlic Sweet potato Fresh spinach Coconut milk - full fat Low-sodium vegetable broth - you can substitute with chicken broth Fresh ginger- you can substitute with dried, but I prefer fresh Brown sugar Turmeric, ground Cumin, ground Curry powder Garam masala Cayenne pepper- optional Salt Black pepper Coconut oil- you can substitute with canola oil Rice or naan- for serving Helpful products for making this recipe: Peeler Grater Dutch oven Chef's knife Freezer-friendly containers Can I add meat to this recipe? Chicken breasts or thighs are a great addition to this meal. Cook the chicken in a medium-sized skillet until it reaches 165 degrees, then set it aside. Once it’s cooled, shred or chop and stir into the finished curry. You may need to add some additional broth or coconut milk. What’s the best way to peel fresh ginger? Those knobby pieces of ginger can be difficult to peel with a peeler. I’ve found that using a spoon is a great way to scrape around all those curves! Can I substitute dried ginger for fresh? The general rule is to replace 1 Tbsp of fresh ginger with ¼ tsp of dried. This recipe uses about 1 Tbsp of grated ginger so you can use ¼ tsp dried, but the flavor won’t be exactly the same. What's the difference between red, green, and brown lentils? Green and brown lentils generally take longer to cook and hold their shape better than red lentils. Because red lentils break down more during cooking, they add a creamy texture to the dish, making them great for thick sauces and curries. Can I freeze lentil curry? Yes! Let it cool completely, then store in a freezer-safe Ziploc bag or air-tight container. Thaw the night before you plan to eat it and then reheat on the stove until warmed through. Did You Make This Recipe? Let me know Mention @preggokitchen or tag #preggokitchen Did You Like It? Please leave a comment and a five star rating below! Ingredients: 1½ cups dry red lentils 1 yellow onion, chopped 3 cloves garlic, minced 1 large sweet potato, peeled and diced into cubes 1- 1 ½ cups fresh spinach, chopped 1 13.5 oz can full-fat coconut milk 2 cups low-sodium vegetable or chicken broth + 2 cups water 1 Tbsp brown sugar 1 Tbsp fresh ginger, grated (about 1 ½ inch piece) 1 ½ tsp turmeric ¼ tsp black pepper 1 teaspoon ground cumin 2 tsp curry powder 1 tsp garam masala 2 tsp kosher salt ⅛- ¼ tsp cayenne pepper (optional) 1 Tbsp coconut oil or canola oil For serving: rice or naan Directions: Prep your veggies Heat a large pot or dutch oven over medium heat and add the coconut oil Cook the yellow onions until they begin to turn translucent (about three minutes) Add the minced garlic and cook an additional minute Add the spices and fresh ginger and cook, stirring frequently, until they become fragrant (about three minutes) Add the broth, water, coconut milk, lentils, brown sugar, and sweet potatoes to the pot and bring everything to a boil Once it’s boiling, turn the heat down to medium-low and simmer for 15 minutes or until the lentils and sweet potatoes are tender. Make sure to stir the mixture occasionally Stir in the spinach and cook just until wilted (one to two minutes) Serve alongside cooked rice or naan bread Sources: Ajmera, R. (2023, March 8). 15 healthy foods that are high in folate (folic acid) . Healthline. Retrieved May 4, 2023, from https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid Centers for Disease Control and Prevention. (2022, June 15). Folic acid . Centers for Disease Control and Prevention. Retrieved May 4, 2023, from https://www.cdc.gov/ncbddd/folicacid/about.html

For a high-protein game day snack that’s ready in just five minutes, look no further than this creamy queso dip made with cottage cheese. This post may contain affiliate links, which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure for further information. Jump to Recipe Being pregnant during football season is pretty fantastic. You’ve got entire afternoons of sitting on the couch in your sweatpants while eating delicious snacks and it’s considered completely normal. Halftime nap? Totally acceptable. Third bowl of chili? Go for it. Only the last half of football season was like that for me (except for the sweatpants part) because I was in my first trimester and the morning sickness was a beast. During the colder months I typically love meat-heavy comfort foods like chicken pot pie, chili, and pot roast. But during the first trimester those were the last things I wanted. This actually lasted my entire pregnancy, and to this day I’m still pretty picky about meat. When this aversion continued past my morning sickness stage, I mentioned it to my doctor. She said that was totally normal and fine, but that I would have to make sure I was getting enough protein from other sources. There are actually a lot of ways to get protein from other sources if you are willing to get a little creative. Why is protein so important during pregnancy? Protein is made up of several of the building blocks that are essential for your baby’s growth and development. It helps build: Tissues and organs Brain DNA Antibodies for their Immune system Hormones and enzymes Protein is important for moms as well. Your blood volume increases significantly, as does the growth of your maternal tissues like your breasts and uterus. More protein is needed to help transfer oxygen throughout all of these new blood cells and to help build this extra tissue. How much protein should you get during pregnancy? The Institute of Medicine recommends 46 grams of protein per day in the first trimester and 71g per day in the second and third trimester. What are good sources of protein other than meat? While meat is the most common source of protein, there are plenty of other ways to meet the daily recommendation. Here are some other high-protein foods (grams are based on a ½ cup serving unless stated otherwise): Animal-based proteins: Cottage cheese- 14 grams Greek yogurt- 10 grams Milk- 4 grams Eggs- 1 egg is 6.3 grams Plant-based proteins Peanut butter- 32.5 grams Almonds- 12 grams Lentils- 9 grams Quinoa- 4 grams Pumpkin seeds- 17.2 grams Sunflower seeds- 14.5 grams Flax seeds- 15 grams Chickpeas-7.25 grams Black beans - 7.5 grams Pinto beans- 7.7 grams Is there a difference between animal and plant proteins? One important difference between plant and animal proteins is the fact that animal-based proteins contain all of the amino acids needed to form a “complete protein." Many plant-based sources only contain a few of those amino acids, meaning they aren’t technically protein yet. This simply means that you need to eat a variety of plant-based sources to get all of the different amino acids so that they can form complete proteins in your body. For example, black beans contain the amino acids that brown rice lacks and vice versa. If you pair them together (burrito bowl anyone?) your meal now contains complete protein. Anyways, back to Game Day. One of my favorite football foods is queso, and thankfully my morning sickness had not affected my love for a bowl of melted cheese. Processed cheese has always kind of freaked me out so I wanted to make a dip that used actual cheese. Due to the high protein content of cottage cheese, I decided to experiment and make that the foundation of my queso. I blended it with shredded cheddar, taco seasoning and a little bit of milk before heating it on the stove and stirring in some fresh pico de gallo. The flavor turned out incredible, and from start to finish it was ready before the first quarter was even close to ending. I loved it so much that I made it for the Super Bowl, and it was devoured before halftime What ingredients do I need to make this cottage cheese queso? Cottage cheese - full-fat works best Shredded cheddar - you can swap this out for Mexican blend or pepper jack Taco seasoning - store-bought or homemade Whole milk- this helps keep the cheese from curdling or separating as it heats up Pico de gallo - use your favorite store-bought brand or recipe Helpful products for making this recipe: Immersion blender Small food processor Set of measuring cups and spoons Small saucepan Chips and dip bowl Can I make cottage cheese queso on the stove? Yes! You can heat the mixture over low heat in a small saucepan , stirring often, until heated through. Using low heat helps prevent the cheese from becoming grainy. How can I customize this recipe? You can use any type of shredded or cubed cheese. I’ve done both a Mexican blend and pepper jack and been really happy with the results. You can also stir in some green chiles, hot sauce, or chopped jalapeños for a little kick. How do I store leftover queso? You can store extra queso in the fridge for 3-5 days. Then simply follow the heating instructions from the recipe. If the cheese separates, try stirring in a Tablespoon of milk after heating. How many servings of cottage cheese queso does this recipe make? You will get about four ¼ cup servings of queso. How many grams of protein are in this recipe? There is a whopping 70 grams of total protein or 17.5 grams of protein per serving. Why is the texture different than traditional queso? Processed cheese creates a smooth consistency that natural cheese doesn't, so the texture will be slightly different. To prevent your queso from being grainy, make sure to cook it over low heat. You can also stir in a little bit of milk after heating. Did You Make This Recipe? Let me know! Mention @p reggokitchen or tag #preggokitchen Did You Like It? Please leave a five star rating and a comment below! Ingredients: 1 ¼ cup full-fat cottage cheese 1 ¼ cup shredded cheddar cheese 1 teaspoon taco seasoning 4-6 Tbsp milk ½ cup pico de gallo Directions: Blend cottage cheese, shredded cheese, taco seasoning, and milk in a small food processor or use an immersion blender to blend it to a smooth consistency Microwave in a microwave-safe bowl for 30 second increments, stirring between each round, until heated through Stir in the pico de gallo and serve ! Sources: 1. Fooddata Central Search Results . FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food- details/1100185/nutrients 2. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During Pregnancy: Part I Weight Gain: Part II Nutrient Supplements. Washington (DC): National Academies Press (US); 1990. 19, Protein and Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK235221/ 3. Murphy, M. M., Higgins, K. A., Bi, X., & Barraj, L. M. (2021, February 28). Adequacy and sources of protein intake among pregnant women in the United States, NHANES 2003-2012 . Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7997328

This super easy mint simple syrup recipe upgrades boring old sparkling water and makes adds a refreshing flavor to mocktails! This post may contain affiliate links, which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure for further information. Jump to Recipe Drinking enough water is always important, but it’s extra important to stay hydrated during pregnancy. It’s recommended that pregnant women drink at least 64 oz of water a day and ideally 96 oz. That is a lot of water (and a lot of peeing). I’ve always struggled to get enough water, mainly because I find it boring. Drinks like decaf tea and coffee count towards your liquid intake which helps, but I’ve found another fun resource is making different types of simple syrups to add to sparkling water. My favorite one is this mint simple syrup, because it tastes super refreshing and adds delicious flavor to a lot of different drinks beyond just water. So when you’re feeling extra fancy and plain water isn’t going to cut it, this is a great solution! What ingredients do I need to make this mint simple syrup recipe? Water Sugar Fresh Mint Helpful products for making mint simple syrup: Herb stripper Strainer Small saucepan Whisk Funnel Glass bottle How much simple syrup does this recipe make? You will get about one cup of syrup, so the serving size just depends on how much you use. I typically only use about one or two Tablespoons at a time which gives me between 8-16 servings. What can I add mint simple syrup to? This is great for mocktails like this cucumber lime mojito mocktail or a virgin Moscow mule . You can also add it to tea and lemonade. How long will mint simple syrup last? Since this recipe is primarily made up of sugar which is a preservative, this will keep in the fridge for up to three months. Did You Make This Recipe? Let me know! Mention @preggokitchen or tag #preggokitchen Did You Like It? Please leave a comment and a five star rating! Ingredients: 1 cup water 1 cup sugar 1 cup fresh mint Directions: Add the water, sugar, and mint leaves to a small saucepan and cook over medium heat, whisking it until all of the sugar has dissolved (don’t let it get to a boiling point). This takes about 4-5 minutes. Remove from the heat and let the mint steep in the syrup for 1 hour. Strain the simple syrup to remove the mint leaves. Funnel the simple syrup into a glass mason jar or bottle and store it in the fridge until you’re ready to make some drinks. Sources: American College of Obstetricians and Gynecologists. (2021). Nutrition During Pregnancy. https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy

Lime simple syrup and spicy ginger beer come together to create a virgin Moscow Mule that you can enjoy any time of the year! This post may contain affiliate links, which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure for further information. Jump to Recipe Regardless of the season, you can never go wrong with a Moscow Mule. I've spent many an August happy hour getting sunburned while enjoying its bright citrusy flavors in an icy cold copper mug. But the warmth from the ginger also gives off serious cozy vibes, making it a great option for winter holiday parties and nights by the fire pit. I went on a big ginger kick during my first trimester to help with my morning (but actually all-day) sickness. On a relentlessly hot Tennessee Saturday when I was grouchy and hot-flashy and seriously craving a cocktail, I realized the one thing I hadn't tried yet was a Moscow Mule. This version is sans vodka, but you won't miss it thanks to the zesty ginger flavor and a homemade lime simple syrup that gives it some extra flair. What ingredients do I need to make a virgin Moscow Mule? Ginger beer- not ginger ale Lime juice- fresh is best Lime simple syrup Club soda or sparkling water Fresh mint - optional garnish Helpful products for making this recipe: Citrus press Copper mugs Measuring cups and spoons set Can I prepare this recipe ahead of time? You can make the lime simple syrup ahead of time. It takes about an hour to make and can be stored in the fridge for up to three months, so you can save yourself a lot of time by making this beforehand. Since both the ginger beer and club soda are carbonated, I suggest assembling your mocktail right before drinking to keep it from going flat. What foods pair well with a virgin Moscow Mule? Foods that share similar flavors like ginger and lime work really well with this drink. Dishes like Pad Thai, citrus-marinated fish, and curries like my lentil and sweet potato curry would all be delicious options! What's the difference between ginger ale and ginger beer? Ginger beer is fermented with real ginger and sugar, while ginger ale is typically made with artificial ginger flavoring. Did You Make This Recipe? Let me know! Mention @preggokitchen or tag #preggokitchen Did You Like It? Please leave a comment and a five star rating below! Ingredients: 1–2 Tablespoons lime simple syrup 2 Tablespoons fresh lime juice ¾ cup ginger beer ¼ cup club soda or sparkling water Lime wedge and/or fresh mint for garnish (optional) Directions: Prepare your lime simple syrup if you haven’t already Mix the simple syrup, lime juice, and ginger beer in a copper mug or glass Add ice and top with club soda or sparkling water Garnish with fresh lime and/or mint if desired .

This recipe takes mojito mocktails to another level with the addition of cucumber and muddled mint for the ultimate refreshing beverage on a sunny day. This post may contain affiliate links, which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure for further information. Jump to Recipe I’m in my 36th week and just experienced Braxton Hicks contractions for the first time. When I described what I was feeling to my doula she asked me how much water I’d been drinking (which I knew was not nearly enough). Did you know pregnant women are supposed to drink at least 64 oz of water and ideally 96 oz a day?! The next day I had an appointment with my obstetrician and she asked me the same thing. Apparently Braxton Hicks contractions can be brought on by dehydration. When I mentally tallied up my liquids I was only getting about 40 oz of water a day...nowhere near what I needed. Part of my problem is that I get bored drinking plain water every day, so I began to brainstorm different flavor combinations that would help me up my hydration game. This “fauxito” mocktail recipe is made with a subtly sweet mint simple syrup and a hydrating mixture of lime and cucumber. Mixed together and topped with sparkling water, this will help you reach those 96 oz in no time! What ingredients do I need for cucumber mojito mocktails? Cucumber Mint simple syrup Fresh lime juice Fresh mint Sparkling water or club soda Helpful products for making this recipe: Citrus press Food processor Blender Measuring cups and spoons set Herb stripper Strainer Muddler Peeler What type of cucumbers should I use? You can use any kind of cucumbers available at the store- I typically use English or traditional slicing cucumbers. Why do you peel some of the cucumber skin? This step is entirely optional... the only reason I do this is so I can use the extra peels for garnish! Can I prepare these mocktails ahead of time? The mint simple syrup takes about an hour to make and stores for up to three months in the fridge, so you can save yourself a lot of time by making this beforehand. The lime-cucumber juice can be made a day ahead of time, but I wouldn’t make it earlier than that so it remains fresh. What meals do cucumber lime mojito mocktails pair well with? This cooling drink balances out spicier foods like salsa chicken and rice casserole . It also goes well with summery meals like steak chimichurri salad . Did You Make This Recipe? Let me know! Mention @preggokitchen or tag #preggokitchen Did You Like It? Please leave a comment and a five star rating below! Ingredients: 1 large cucumber ½ cup fresh lime juice ½ cup + 2 Tbsp mint simple syrup 1-liter sparkling water or club soda ½ cup fresh mint Mint, cucumber peels, and/or lime wedges for garnish (optional) Directions: Make the mint simple syrup if you haven’t already done so If using peels for garnish, peel the cucumber from top to bottom, leaving skinny sections of peel (refer to photos). Set peels aside Dice the cucumber into large chunks and add to a blender or food processor . Add the lime juice and simple syrup and blend until smooth Use a mesh strainer to strain the juice over a large jar, pressing the mixture to get as much juice as possible Muddle a small handful (about 2 Tbsp) of fresh mint in each glass Pour ½ cup of the cucumber mixture into each glass, add ice, and top with about ¼-⅓ cup sparkling water. Gently stir to mix Garnish with fresh mint, cucumber peels, and/or lime wedges if you like Sources: Patel, S. (2016, July 12). False alarm: Braxton Hicks contractions vs. true labor: Your pregnancy matters: UT southwestern medical center. Your Pregnancy Matters | UT Southwestern Medical Center. Retrieved April 30, 2023, from https://utswmed.org/medblog/braxton-hicks-contractions/

Smooth and creamy yet also light and refreshing, this variation of the classic Indian drink includes extra protein for a nutritious treat that will help fuel you for the rest of the day. This post may contain affiliate links, which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure   for further information.     Jump to Recipe A research study by Duke University found that during pregnancy, a woman's energy use peaks at 2.2 times their metabolic rate. For comparison, the maximum amount of energy any human can burn is 2.5 times their BMR. So not only are pregnant women operating at almost the highest level possible of human endurance, but many are doing it for the entire nine months! I found it hard to compare myself to an endurance athlete since I felt more akin to a sloth on Benadryl, but the fact is I was exerting a ton of energy building a new little human. The conundrum here is that getting enough nutrition to support yourself and the development of your baby is very important, but the amount of calories you're burning can make getting enough nutrients really challenging. Factor in morning sickness that can make it hard to keep food down along with the fatigue from all the work your body's doing and you've got a lot of things working against you. After a few weeks of trying (and failing) to keep up with the same level of cooking that I was doing pre-pregnancy, I realized that I needed to work smarter not harder and find meals that were nutrient dense and easy to make. This mango lassi recipe meets all of those criteria and has become a regular in my smoothie rotation. I absolutely love the rich consistency you get from mangoes, and they contain several vitamins and minerals that are important during pregnancy like Vitamin C, copper, and folate. Greek yogurt and protein powder make this a protein-packed smoothie that will help you meet your energy needs, and it tastes just like the lassi I get from my favorite Indian restaurant. What ingredients do I need to make a mango lassi? Alphonso mango Greek yogurt - 2% or full fat Vanilla protein powder-  avoid whey (it's too thick) Milk- 2%, unsweetened almond or unsweetened soy will all work Sugar Ground cardamom Pistachios- optional topping Helpful products for making this recipe: Blender Food processor Measuring cups set What kind of mango should I use to make a mango lassi? If you are using fresh mangoes, try to get alphonso mangoes. These are a smaller, yellow variety that are much sweeter than traditional red-green mangoes. The riper the mango the sweeter it will be, so using very ripe mangos usually means you will need to add less sugar. If you are buying them frozen, most brands use yellow mangoes so you will be good to go. How can I tell if a mango is ripe? A deep golden yellow color is what you're looking for. You want it to be soft but not extremely squishy (similar to the softness of a ripe avocado). What are the health benefits of mangoes? In addition to being a great source of fiber and Vitamin C, mangoes also contain copper and folate. These two nutrients are particularly important during pregnancy, as they support fetal growth and development. How many grams of protein does this smoothie have? Each serving contains a whopping 20 grams of protein. Did You Make This Recipe? Let me know! Mention @p reggokitchen or  tag #preggokitchen Did You Like It? Please leave a five star rating and a comment below! Ingredients: 1 cup diced alphonso mangoes, frozen 1 cup plain 2% or full fat Greek yogurt 1 scoop vanilla protein powder ½ cup 2% milk or unsweetened almond or soy milk 1-3 Tbsp sugar pinch of ground cardamom 1-2 Tbsp chopped pistachios (optional) Directions: Add mangoes, Greek yogurt, protein powder, milk, cardamom and 1 Tbsp of sugar to a blender  or food processor  and blend for 1-2 minutes Add 1-2 more Tbsp of sugar if desired For a thicker consistency, add a couple of ice cubes and blend again Top with diced pistachios (optional) and enjoy! Sources: " Extreme Events Reveal an Alimentary Limit on Sustained Maximal Human Energy Expenditure ," Caitlin Thurber, Lara R. Dugas, Cara Ocobock, Bryce Carlson, John R. Speakman and Herman Pontzer. Science Advances, June 5, 2019. DOI: 10.1126/sciadv.aaw0341. Raman, R. (2023, February 1). Mango: Nutrition, health benefits, and how to eat it . Healthline. https://www.healthline.com/nutrition/mango#1-Packed-with-nutrients