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You can still enjoy breakfast on a chaotic morning with these healthy and filling egg muffins! Customize them with your favorite ingredients and freeze ahead of time for something easy you can enjoy on the go. 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 My nugget is due in four weeks (!!!) and I’ve been stockpiling our freezer with meals that we can easily reheat once he gets here, since we will most likely be sleep-deprived zombies. Egg muffins have been my meal prep go-to for years since they are freezer-friendly, reheat quickly in the microwave, and travel well. The combination of eggs and sausage gives you a filling dose of protein, and you get a serving of veggies as well. They are basically the holy grail of make-ahead breakfasts. Another favorite feature of this recipe is how flexible the ingredients are. You can use any kind of sausage or chopped bacon (or none if you’re vegetarian), cheese, and vegetables that you like. You basically just need about four cups total of meat and/or veggies. If you end up using vegetables like russet or sweet potatoes, they should be shredded and cooked in a skillet first or else you will have some weirdly crunchy breakfast muffins. After they’ve cooled completely I store them in a couple of freezer-safe sandwich bags, add them to my freezer inventory sheet (get a free copy here ) and keep them frozen until the night before I plan to eat them for breakfast. They thaw in the fridge overnight and then simply need a quick 20-30 second zap in the microwave before they are ready to eat. What ingredients do I need to make egg muffins? Eggs Red bell pepper Yellow onion Fresh spinach Ground sausage- pork, turkey, or veggie will all work great! Shredded cheese- use any kind you like (I prefer feta, cheddar, or pepper jack) Milk- this can be skim, 2%, or whole Salt Black pepper Helpful products for making this recipe: Food processor Muffin tin Silicone muffin cups Freezer-friendly containers Digital kitchen scale Can I make this recipe vegetarian? Yes! Simply replace the sausage with two cups of diced veggies such as green bell peppers, mushrooms, or tomatoes. How do I store egg muffins? These will last in the fridge for about five days or in the freezer for about three months. Be sure to let them cool completely before storing in an airtight container. How do I reheat egg muffins? You can reheat refrigerated muffins for 20-30 seconds in the microwave. For frozen muffins, thaw them in the fridge the night before and follow the same heating instructions. 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: 10 eggs 1 red bell pepper ½ yellow onion 3 oz spinach 8 oz ground sausage 1 ½ cups diced or shredded cheese ¾ cup milk 1 tsp salt ¼ tsp black pepper ½-1 Tbsp canola or vegetable oil Directions: Preheat the oven to 400 degrees Add ½-1 Tbsp of canola or vegetable oil to a medium-sized skillet and heat over medium Add ground sausage to the skillet, breaking it up into smaller pieces as it cooks, and cook until it’s no longer pink (about 8-10 minutes) Do a tiny dice to your onion, bell pepper, and spinach by hand or with a food processor and add them to a large mixing bowl Stir in your cooked sausage and all of the remaining ingredients until they are well combined Grease two 12 count muffin tins or use silicone muffin cups (paper liners are hard to remove) and pour a scant ¼ cup into each liner Bake for 20 minutes or until the eggs are set (not gooey when you stick them with a toothpick) To freeze: Let them cool completely and then store in a freezer-safe bag or container before stashing in your freezer T o reheat from frozen: Thaw egg muffins in the fridge the night before Heat them for 20-30 seconds in the microwave

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. Start the day with an easy breakfast that's packed with vitamins and antioxidants! Jump to Recipe Mornings can be tough with a newborn... you're typically woken up by crying instead of an alarm clock, a dirty diaper and/or onesie and/or crib mattress to change, and a busy schedule that revolves around a very high-maintenance little human. Breakfast is so important, but it typically falls to the bottom of the list when you're exhausted and just trying to keep up. That's where these prepped smoothies come in super handy. They are individually portioned and frozen so when it's time to eat, you just throw one into the blender with some milk and protein powder. There's minimal cleanup and you can begin your morning knowing you just knocked back a bunch of good-for-you ingredients. Smoothies are an especially great breakfast option if you're breastfeeding. Inadequate nutrient intakes mean that your body will draw from its reserves to provide enough nutrients to your baby via breast milk. So while your baby's health won't be impacted, yours might, and who wants that? And did you know that babies taste the flavors of foods you've eaten through your breast milk?! Studies have found that babies who are exposed to certain flavor profiles while breastfeeding are more likely to prefer them when they're older. Smoothies are a great way to introduce them to lots of different flavors and healthy foods! There are endless combinations when it comes to making smoothies, but I'm sharing three of my favorites for you to try: the Island Vacation Smoothie, Sunshine Smoothie, and Berry Peachy Smoothie. I hope you like them! What ingredients do I need to make each recipe? All three smoothies include your milk of choice and vanilla protein powder (optional) Island Vacation Smoothie: Banana Mango Pineapple Sunshine Smoothie: Carrots Clementines Mango Berry Peachy Smoothie: Peaches Strawberries Raspberries Banana Helpful products for making this recipe: Magic Bullet Silicone Freezer Bags What nutrients do each of these smoothies provide? What if I can't find fresh ingredients? Frozen is perfectly fine! I usually end up using a mix of frozen and fresh depending on the season. How can I make my own smoothie blends? I typically stick to these ratios so it fits in my Magic Bullet : 2 cups frozen fruit 1 - 1 ¼ cups liquid 1 scoop vanilla protein powder (optional) I like my smoothies on the thicker side, but you can reduce the fruit to 1 ½ cups and increase the liquid to 1 ½ cups to make a thinner consistency. 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: For the Island Vacation Smoothie: ½ banana ½ cup mango 1 cup pineapple For the Sunshine Smoothie: ½ cup carrots 2 clementines ½ cup mango For the Berry Peachy Smoothie 1 cup peaches ½ cup strawberries ¼ cup raspberries ½ banana For serving: 1-1 ¼ cup milk of choice (I use unsweetened vanilla almond milk) 1 scoop vanilla protein powder (optional) Directions: To Prep: Chop and portion out the fruit for your smoothie Place ingredients in a freezer-safe bag , label with the contents, seal, and freeze To Eat: Add the contents of your freezer bag to a blender Add milk and protein powder and blend until smooth Sources: The influence of human milk on flavor and food preferences - researchgate . (n.d.). Retrieved March 3, 2023, from https://www.researchgate.net/publication/316745039_The_Influence_of_Human_Milk_on_Flavor_and_Food_Preferences

Satisfy your craving for comfort food while getting vital nutrients at the same time with this healthy take on chicken alfredo. Not only is it high in protein and fiber, but it's also super delicious! 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 am all about comfort food during the fall and winter months. As soon as the leaves start changing color I begin craving things like slow cooker chili and chicken pot pie. I began my pregnancy with the best of intentions in regards to eating healthy, but once sweater weather hit, I knew I was a goner. And it’s not just me- studies have found that the most popular cravings during pregnancy are foods rich in sugar and fat, aka the comfiest of foods. Some medical professionals think these cravings happen because dopamine levels drop during pregnancy, and comfort foods can elicit a spike in dopamine. Another theory is that the desire for certain foods is your body’s way of telling you that you’re deficient in something. For example, the desire for high-fat foods could be because your brain, which is 60% fat, shrinks during pregnancy and it responds by sending a signal to your body that you should increase your fat intake. Regardless of the why, it was really hard to make healthy choices when all I wanted was a giant mixing bowl full of mac and cheese. I thought I either had to cut out these foods completely or just give up on the desire to eat healthy. Fortunately I had an epiphany at Olive Garden while I was spinning an outrageously thick pile of fettuccine around my fork. This didn’t need to be a this-or-that situation…if I was willing to put in some time, I could make healthier versions of the foods I was craving. And because pasta was high on my list, I decided the first thing I would make was a lightened-up chicken alfredo. Not only did it turn out absolutely delicious, but it also provided a hearty dose of fiber and protein. It also froze well so I added it to my list of freezer meals to prep before the baby arrives. Win-win-win! What ingredients do I need to make healthy chicken alfredo? Boneless skinless chicken breasts Raw broccoli- make sure the rinse well before using Fresh parsley- optional Whole wheat pasta- small shapes like farfalle, penne, or rigatoni work best Plain nonfat Greek yogurt Chicken broth- can substitute with vegetable broth Parmesan cheese Milk- low-fat or skim Extra virgin olive oil All purpose flour Garlic powder Black pepper Kosher salt Helpful products for making this recipe: Large skillet Large pot with lid Whisk Meat thermometer Freezer-friendly containers What makes this a healthy chicken alfredo recipe? Swapping out heavy cream for nonfat Greek yogurt significantly decreases the amount of fat that’s traditionally in chicken alfredo. There’s a lot of fiber thanks to the whole wheat pasta and broccoli, and you get a large serving of protein from both the yogurt and the chicken. Can I freeze chicken alfredo? This makes a great freezer meal! After preparing, let everything cool and then store the sauce in one airtight container and the pasta/chicken/broccoli mixture in another. They will keep for about three months. To reheat, thaw them in the fridge overnight and then add them both to a large skillet and stir until well combined and heated through. You may need to add a little chicken broth to thin out the sauce How can I customize this recipe? You can use enriched pasta instead of whole wheat, although you won’t get the same amount of fiber. Feel free to throw some spinach into the skillet when you combine the sauce and pasta together, or sauté some mushrooms before adding in the sauce ingredients. You can also replace the chicken with extra broccoli and use vegetable broth to make it vegetarian. Is parmesan cheese safe to eat during pregnancy? Yes! Hard cheeses such as parmesan, cheddar, and g ruyere are safe to eat. 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: For the chicken and pasta: 1 Tbsp extra virgin olive oil 2 boneless skinless chicken breasts (¾ lb) halved crosswise if very thick ¼ tsp black pepper ½ tsp kosher salt 12 oz small-sized whole wheat pasta such as farfalle, penne, or rotini 2 ½ cups raw broccoli, chopped ¼ - ½ cup fresh parsley, chopped (optional) For the alfredo sauce: 2 cups plain nonfat Greek yogurt ½ cup low fat or skim milk 2 ½ cups chicken or vegetable broth 4 Tbsp extra virgin olive oil 4 Tbsp all-purpose flour 2 cups shredded or freshly grated parmesan cheese 4 tsp garlic powder 1 ½ tsp kosher salt 1 tsp black pepper Directions: For the chicken and pasta: Season your chicken breasts with salt and pepper Bring a large pot of salted water to a boil While waiting for the water, heat the olive oil in a large skillet over medium heat Add the chicken breasts and cook until they are golden brown (about 6-8 minutes for each side) and a meat thermometer registers 165 degrees. Set aside. Once the water is boiling, add the pasta and cook three minutes less than the suggested cooking time Add the broccoli and cook for the remaining three minutes Drain the pasta and broccoli and return it to the pot Dice your chicken breasts and add them to the pot of pasta and broccoli For the alfredo sauce: Heat the olive oil over medium-low heat in your skillet Add the flour and whisk until a thick paste forms Slowly whisk in the milk followed by the chicken broth Slowly whisk in the Greek yogurt until combined Whisk in the salt, pepper, garlic powder, and parmesan cheese until everything is blended together If you want to thin out the sauce, add a little chicken broth until you reach your desired consistency Add the sauce to the pot of chicken and pasta and mix until well combined Serve topped with parsley if desired Sources: Marcin, A. (2020, October 27). Cheese and pregnancy: What to eat and what to avoid . Healthline. https://www.healthline.com/health/pregnancy/cheese-pregnancy Orloff, N. C., & Hormes, J. M. (2014, September 8). Pickles and ice cream! food cravings in pregnancy: Hypotheses, preliminary evidence, and directions for future research . Frontiers. https://www.frontiersin.org/articles/10.3389/fpsyg.2014.01076/full

Enjoy a delicious breakfast that will help you tame inflammation and give your immune system a boost before you even get out of your pajamas. 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 Inflammation is a trendy topic in the health world right now, and I have to admit that as a nutritionist with a sweet tooth, I don’t love being reminded that my beloved baked goods are made almost entirely of inflammatory ingredients, but it’s an important reminder nonetheless. It’s especially important for mamas-to-be because, while pregnancy itself doesn’t directly cause inflammation, a lot of pregnancy symptoms can. Here are some examples: Regularly indulging in cravings for highly processed foods, especially ones with saturated and trans fats, high sodium, and refined grains and sugars. Poor sleep caused by symptoms like hot flashes, back pain, and constant bathroom breaks Insulin resistance from gestational diabetes Increased stress levels I had already experienced several of these symptoms by the time I got to my second trimester, so I added a few new things into my daily routine to try and keep any new inflammation in check. This included using an essential oil diffuser and cooling blanket at night to help me sleep better, prenatal yoga in the morning to reduce stress, and being more mindful of what I ate. These muffins not only won’t trigger inflammation, but they have a ton of nutrients that can reduce any inflammation you already have. How cool is that?! What ingredients do I need to make this recipe? Sweet potato Carrots Shredded coconut Chia seeds- you can replace this with flax seeds or 1 large egg Milk- any kind you like, I prefer unsweetened vanilla almond milk Applesauce- you can substitute this with canola, olive, or coconut oil Pure maple syrup- you can substitute this with honey Vanilla extract Gluten-free flour- I used einkorn, but you can use any alternative flour like almond or oat Baking powder Pumpkin pie spice Turmeric Black pepper - it's the tiniest pinch, you won't taste it I promise! Sea salt - or kosher salt Helpful products for making this recipe: Muffin pan Silicone muffin liners Potato Masher Measuring cups and spoons Mixing bowls Grater Cooling racks Why is there black pepper in this recipe? Turmeric is powerful on its own, but when you combine it with black pepper, your body's ability to absorb turmeric increases by 2000%! Since you only need a tiny pinch, you won't taste any black pepper in the muffins. Is this recipe freezer-friendly? Yes, you can store these muffins in the freezer for up to three months. Why is inflammation bad for you? Not all inflammation is actually bad. Acute inflammation is a natural response that happens when your immune system sends out cells to fight against an infection or injury. Chronic inflammation is the baddie- this happens when your immune system is constantly being triggered to send out cells, even if it can’t fix whatever it’s detected. Prolonged periods of inflammation can damage healthy cells, tissues, and organs, which can lead to serious health problems like heart disease, arthritis, cancer, and diabetes. What makes these muffins anti-inflammatory? Sweet potatoes, carrots, and coconut are high in antioxidants, which prevent or reduce damage to cells caused by free radicals in the body. Less damage = less inflammation Pumpkin pie spice contains ginger and cinnamon, two spices that inhibit the production of inflammatory mediators in the body Turmeric contains a compound called curcumin, which is a powerful anti-oxidant and anti-inflammatory. This spice isn't something you would normally find in baked goods, but the amount needed for its effects is so small you won't even notice the taste. They are also low in fat and contain no refined sugar or enriched flour 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 cooked sweet potato, mashed and cooled (1 large sweet potato) ½ cup carrots, finely grated ½ cup coconut, shredded ¾ cup milk of choice 1 Tbsp chia seeds or 1 large egg 2 Tbsp unsweetened applesauce 1 tsp vanilla extract ¾ cup pure maple syrup or honey 1 ¼ cup einkorn or other gluten-free flour 1 Tbsp baking powder ½ tsp sea salt or kosher salt 1 Tbsp + ¼ tsp pumpkin pie spice ½ tsp turmeric tiny pinch of black pepper (about 1/16 tsp) Directions: Preheat the oven to 350 degrees Poke holes around your sweet potato and cook for 8 minutes on high in the microwave (or until it's soft all the way through) While the potato is cooking prep your chia seed egg: Combine the chia seeds with 3 Tbsp of water in a small cup or bowl. Let it sit for five minutes or until it forms a gel consistency. Set aside. Open up the cooked sweet potato to let the steam escape and let it cool while you prep the rest of your ingredients. Spray 12 silicone muffin cups or a 12- count muffin tin with canola oil and set aside Whisk einkorn, baking powder, salt, pumpkin pie spice, turmeric, and black pepper together in a medium-sized bowl Mash the sweet potato, grate the carrots, and add them to a large mixing bowl Add the shredded coconut, milk, egg, applesauce, vanilla extract, and maple syrup and mix Add the dry ingredients to the wet and stir until everything is combined Fill each cup about ¾ of the way with batter Bake in the oven for 20-25 minutes or until a you can stick a toothpick in the center and it comes out clean Let them sit for 5-10 minutes before transferring to a cooling rack To store: Leftovers will keep in the fridge or at room temperature for 1-3 days and in the freezer for up to 3 months Sources: Arulselvan P, Fard MT, Tan WS, Gothai S, Fakurazi S, Norhaizan ME, Kumar SS. Role of Antioxidants and Natural Products in Inflammation. Oxid Med Cell Longev. 2016;2016:5276130. doi: 10.1155/2016/5276130. Epub 2016 Oct 10. PMID: 27803762; PMCID: PMC5075620. Ballester P, Cerdá B, Arcusa R, Marhuenda J, Yamedjeu K, Zafrilla P. Effect of Ginger on Inflammatory Diseases. Molecules. 2022 Oct 25;27(21):7223. doi: 10.3390/molecules27217223. PMID: 36364048; PMCID: PMC9654013. Brown, M.-E. (2022, December 15). Turmeric benefits . John Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits professional, C. C. medical. (n.d.). Inflammation: What is it, causes, symptoms & treatment . Cleveland Clinic. https://my.clevelandclinic.org/health/symptoms/21660-inflammation Tristan Asensi M, Napoletano A, Sofi F, Dinu M. Low-Grade Inflammation and Ultra-Processed Foods Consumption: A Review. Nutrients. 2023 Mar 22;15(6):1546. doi: 10.3390/nu15061546. PMID: 36986276; PMCID: PMC10058108. Turmeric benefits . Johns Hopkins Medicine. (2022, December 15). https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits

You can enjoy a sweet treat without the mess of making a big batch with this single-serving dessert that's ready in just three 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 for further information. Jump to Recipe Pregnancy cravings are no joke. They show absolutely no mercy when it comes to what they are or when and where they’ll strike. Once, during my second trimester, I woke up in the middle of the night desperately craving a grilled cheese sandwich. We didn’t have any bread, so I just stood in the kitchen in the dark eating shredded cheese out of the bag with my hands. With the exception of Midnight Cheese Hour, most of my cravings have been for sweets: ice cream, chocolate, and pretty much any kind of baked good. I’ve gotten into the habit of scrolling through the bakery section on my Kroger app for ideas of what to tell my husband to pick up on his way home from work. But like I mentioned, cravings can hit anywhere anytime, convenience be damned. When it’s 10pm and the store is closed, the last thing I want to do is make an entire cake from scratch. This single-serve chocolate chip mug cake has been a game changer for the cravings conundrum for several reasons: It uses ingredients I already have on hand so it doesn’t matter if the store is closed. I’m not spending forever in the kitchen because it only takes three minutes to make. It’s the perfect amount for one, so I can nip a craving in the bud without wasting food. What ingredients do I need for this mug cake? All purpose flour Sugar Brown sugar Unsalted butter - if you only have salted butter then omit the salt in the recipe Eggs - just the yolk Chocolate chips- milk chocolate or semi-sweet are both great Vanilla extract Milk- any milk will work (I’ve used skim, whole and unsweetened vanilla almond milk) Salt How many servings does this recipe make? Once baked, this will take up about half of a standard-sized mug, making it the perfect serving for one. You can easily double this recipe to fill the entire mug and split it with someone (if you feel like it). How do I know when my mug cake is done? After cooking it for 45 seconds, press the top of the cake with a spoon to see if it caves in. If it does, cook for an additional ten seconds and then check again. When you can press the spoon against the top and the cake holds firm, you’re good. Be careful not to over-bake it or it will become rubbery. 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 at the bottom! Ingredients: ¼ cup all purpose flour 1 Tbsp sugar 1 Tbsp brown sugar 2 Tbsp unsalted butter (if you only have salted then omit the pinch of salt) 1 ½ Tbsp milk of choice 1 egg yolk ¼ tsp vanilla extract 2 Tbsp milk chocolate or semi-sweet chocolate chips Pinch of salt Directions: Use your mug to melt the butter in the microwave (about 20-30 seconds) Add all of the ingredients to your mug except the egg yolk and chocolate chips and stir to combine Mix in the yolk and chocolate chips Microwave for 45 seconds and check- if you press the top with a spoon and it doesn’t cave in, it’s done. Otherwise, cook for 10-second increments until your cake passes the spoon test

Enjoy a creamy summery snack made from protein-rich yogurt and seasonal berries. You get not only get a treat, but a healthy dose of probiotics and vitamin C too! 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 Urinary tract infections (UTIs) are never fun, but it’s another level of unpleasantness when you’re already dealing with other pregnancy symptoms like leg cramps, hemorrhoids, and hot flashes. UTIs are most common from weeks 6-24 of your pregnancy. Your uterus sits right on top of your bladder, and as it gets bigger, that pressure can make it harder for your bladder to empty completely. The longer urine sits in your body, the more likely you are to contract a UTI. Pregnancy also causes an increase in certain types of hormones and sugar that encourage the growth of bacteria that can lead to a UTI. Thankfully, obstetricians regularly check patients for urinary tract infections, and they are easy to treat. In addition to following your doctor’s directions for prevention and treatment, there are a few things you can try at home to avoid UTIs or help get an existing UTI outta there. Drink Unsweetened cranberry juice- cranberries can help kill harmful bacteria while also keeping that bacteria from sticking to the walls of your urinary tract (Do NOT drink cranberry juice if you are on blood thinning medication). Drink plenty of water- this dilutes your urine, helping flush the UTI out of your system. Add vitamin C- this can help prohibit harmful bacteria growth (but avoid citrus, which may irritate your bladder). Add probiotics like yogurt- these “good” bacteria can help prevent the growth of harmful bacteria, and can help build your immune system back up if you’re already taking antibiotics to treat your UTI. Since I’m already experiencing things like killer leg cramps that wake me in the middle of the night and rib pain that feels like a pro wrestler gave me the heimlich, the last thing I wanted was another pregnancy symptom to deal with. I decided to make some yogurt popsicles to arm my bladder with some good bacteria, along with a non-citrusy dose of vitamin C from berries. These popsicles are great for breakfast or as a snack, and I much prefer the taste of these to unsweetened cranberry juice. What ingredients do I need for yogurt berry popsicles? Greek yogurt - 2% or whole. This can be any flavor (I used vanilla). Berries - Blueberries, blackberries, raspberries, strawberries and cherries are all great sources of vitamin C. You can do one type or a combination. Vanilla extract Honey Helpful products to make this recipe: Popsicle molds Magic Bullet How many servings does this recipe make? This recipe makes six popsicles. What are some signs that you may have a UTI? A burning sensation when you urinate The frequent need to urinate Urine that’s cloudy Pain during sex What foods should you avoid if you have a UTI? These foods can irritate your bladder, causing leaks, as well as a burning sensation when you urinate: Alcohol Coffee Citrus Caffeinated drinks 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: 1 ½ cups 2% or whole milk Greek yogurt, any flavor (I did vanilla) 1 cup berries, fresh or frozen and thawed 4 Tbsp honey 1 tsp vanilla extract Directions: Stir the yogurt, honey, and vanilla extract together in a medium-sized bowl Use a food processor or blender (I use a Magic Bullet ) and puree the berries (leave some chunks if that’s your preference) Stir the pureed berries into the bowl until well combined Pour the mixture into popsicle molds and freeze for 3-6 hours Run warm water over the popsicle mold to get your popsicle out and enjoy! Sources: Berry good for your heart . Berry Good for Your Heart | Johns Hopkins Medicine. (2021, August 8). Retrieved February 9, 2023, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/berry-good-for-your-heart Das, S. (2020). Natural therapeutics for urinary tract infections-A Review . Future journal of pharmaceutical sciences. Retrieved February 9, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7498302/ Editor. (2021, December 9). Urinary tract infection during pregnancy . American Pregnancy Association. Retrieved February 9, 2023, from https://americanpregnancy.org/healthy-pregnancy/pregnancy-complications/urinary-tract-infections-during-pregnancy/ John E. Delzell, J., & Lefevre, M. L. (2000, February 1). Urinary tract infections during pregnancy . American Family Physician. Retrieved February 9, 2023, from https://www.aafp.org/pubs/afp/issues/2000/0201/p713.html Utis during pregnancy are common and treatable: Your pregnancy matters: UT southwestern medical center . Your Pregnancy Matters | UT Southwestern Medical Center. (n.d.). Retrieved February 9, 2023, from https://utswmed.org/medblog/utis-during-pregnancy/

Fall is officially here, and stocking up on seasonal pumpkin products is the perfect way to celebrate! King Arthur has an incredible collection of mixes, baking pans, and gift sets featuring all things pumpkin. 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. Baking Pans Add some seasonal whimsy to your breads and cakes with these beautiful pumpkin themed pans. Lil Pumpkin Cakelette Pan 2. Sunflower and Pumpkin Loaf Pan Baking Mixes Everything you need to fill your kitchen with the delicious scent of pumpkin spice is right here! Muffin & Quick Bread Mix 3. Donut Mix 4. Scone Mix 5. Pancake & Waffle Mix 6. Gluten-Free Bread & Muffin Mix 7. Dog Biscuit Mix Ingredients Give your treats an instant autumn upgrade with these delicious pumpkin ingredients 1. Pumpkin Pie Spice 2. Pumpkin Pie Latte Sonoma Syrup 3. Pumpkin Maple Butter Gift Sets Let the pumpkin lover in your life know you're thinking of them with a pumpkin-themed baking kit Quick Bread Mix & Loaf Pan Set 2. Pumpkin Doughnut Mix and Lil Pumpkin Cakelette Pan Set 3. Scone Set 4. Donut Mix & Pan Set These items are only available for a limited time so grab your PSL, get cozy, and start shopping!

Spice up your grilling game by serving your next meal with a side of light and bright chimichurri dressing. 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 a weird person when it comes to meat. I eat meat, but I tend to gravitate toward vegetarian dishes. When I do eat meat, I like it to have a lot of flavor so that it doesn’t taste like… well, meat. So for me, my favorite ways to eat meat are when it’s in a sauce, covered in toppings, or well-seasoned. My husband will not eat red meat without a thick puddle of A1 next to it, which even for me, is crossing a line when it comes to the integrity of a good steak. While I’m anti-A1, I still like to eat steak with a little something on the side, and this chimichurri dressing is the perfect solution. Because it compliments the flavor of lightly seasoned meat rather than covering it up, this dressing works with a variety of different meats. For my vegetarians, it makes a great salad dressing too. What ingredients do I need to make chimichurri sauce? Extra virgin olive oil Fresh parsley Fresh cilantro Red wine vinegar Garlic cloves Red pepper flakes Dried oregano Course salt Black pepper Helpful products to make this recipe: Herb stripper Food processor How much does this recipe make? This recipe makes about six ¼ cup servings. What if I don’t like cilantro? I know cilantro is a polarizing herb. I think it adds a special brightness to the dressing, but you can omit it if you don’t like the taste. How do I store chimichurri dressing? Store the dressing in a sealed jar or container for up to two weeks in the fridge. You can also freeze it and thaw the night before using. Make sure to give it a good stir or whisk before you use it! What other things can I serve with chimichurri dressing? It works great with almost any salad, and pairs well with chicken, pork chops, and even shrimp! I love using it in my recipe for 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 ½ cups olive oil 2 cups fresh parsley, stems removed ½ cup cilantro, stems removed 4 ⅔ Tbsp red wine vinegar 6 garlic cloves 2 tsp red pepper flakes 2 tsp dried oregano 2 tsp course salt 1 tsp black pepper Directions: De-stem your fresh herbs and add them to the food processor Except for the olive oil, add the remaining ingredients to the food processor and pulse to combine Slowly add the olive oil as you puree the ingredients until everything is well blended Let the dressing marinate in the fridge for at least one hour or as long as overnight before serving

Zesty ginger and refreshing pineapple work together to create a treat that's helpful for treating morning sickness and nausea. 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 Before becoming pregnant, I knew absolutely nothing about pregnancy. I’m the first sibling in my family to be pregnant and I only have one or two friends who’ve had kids. Thank the sweet Lord for my sister-in-law Beth who has a three-year-old and lets me pester her with baby questions. My obstetrician told me at my first appointment not to go down the rabbit hole of searching for answers on Google, but she has to know that nobody listens to that. My search history already included things like: “When will my belly button pop out?” “Can sleeping in bleached sheets cause my baby brain damage?” “Will my dog squish the baby if it sits on my stomach?” Another big one was, “when does morning sickness start”? When I saw several sites say it typically begins around six weeks, I thought I was in the clear. I was currently eight weeks pregnant and though I was happy at the thought of skipping that stage, the amount of normalcy I was feeling was almost concerning. What if I wasn’t feeling any different because something was wrong? (I Googled that too). But that worry didn’t last very long because the following week I started feeling a delightful blend of carsick and hungover. Everything made me nauseous- dirty dishes, garbage on the sidewalk, my dog’s farts- nowhere was safe. And keeping food down was its own unique challenge. Another Google search included “remedies for morning sickness” and ginger kept popping up as a suggestion. I had my husband grab some ginger and pineapple from the store, as well as coconut water to help replenish the electrolytes I’m sure I lost from the constant throwing up. I froze the mixture in the morning and by lunch, I finally had something tasty that I could keep down. If you’re currently in the trenches of morning sickness, I see you, and I hope these popsicles save you a few trips to the bathroom. What ingredients do I need for pineapple ginger popsicles? Canned crushed pineapple in juice (read below for substituting with fresh pineapple) Coconut water Fresh ginger, peeled Honey Helpful products for making this recipe: Magic Bullet Popsicle Molds Peeler Can I use fresh pineapple? Yes! Cut 20oz of pineapple into chunks and blend in a food processor until finely chopped. You will also need to purchase 1 cup of pineapple juice. How can I soften crystalized honey? Fill a bowl with hot water and place your container of honey in the bowl. Let it sit until the honey is soft. If you can get it out of the container, place the crystalized honey in a microwave-safe bowl and microwave in 15-second increments, stirring in between zaps, until it's the consistency you want. How long do popsicles take to freeze? Mine were ready to eat in 5 hours, but depending on your freezer, they may take up to 8 hours. 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: 20oz can crushed pineapple in juice 1 cups coconut water 2 inch piece of fresh ginger, peeled 3 Tbsp honey Directions: Drain the crushed pineapple, reserving the liquid Add coconut water, reserved pineapple juice, and peeled ginger to a small pot and bring to a simmer Let the mixture simmer for 10 minutes and then remove from heat Remove the ginger and stir in the honey until it’s dissolved Blend the mixture using a blender or food processor (I use a Magic Bullet ) until it's smooth (you can omit this step if you like chunks of fruit in your popsicles) Pour mixture into popsicle molds , leaving about a ½ inch of space at the top (popsicles expand when they freeze) and add your sticks Place in the freezer for at least 5 hours To remove one from the mold, run the bottom of that popsicle under warm (not hot!) running water to loosen the popsicle from the mold and then remove Sources: 1. Lindblad, A. J., & Koppula, S. (2016, February). Ginger for nausea and vomiting of pregnancy . Canadian family physician Medecin de famille canadien. Retrieved March 8, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4755634/

Fresh herbs, seasonal vegetables, and a slow simmer give this protein-rich minestrone soup lots of delicious flavor. 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 Lots of cool things are happening during your fourth month of pregnancy. Your baby is forming the muscles for making facial expressions (although they can’t control them yet) and, thanks to their developing nervous system, can now flex their muscles! I've made this handy meter to show you the new things they can do in order of cuteness: By Week 16 your baby’s eyes and ears have moved into their permanent positions, making them look more like an actual baby and less like a gummy bear. It was at my 16 week ultrasound that I got my best sonogram photo. I was hoping my little guy would ham it up for the camera with a bicep flex or a wave hello but he was content just showing off his profile, and I was so smitten with his little ski-jump nose and tiny feet that I let it slide.  This month your baby will also double in size, meaning adorable baby bump photos and elastic jeans are both in your immediate future. It also means that getting enough protein is super important so your body has the energy to keep up with this increase in growth.  Soups are a great way to get lots of different health benefits thanks to the variety of ingredients you can toss in your pot. This winter minestrone soup is hearty, comforting and packed with the nutrients your gummy-bear-turned-kind-of-human needs for their impending growth spurt. Fresh herbs and a parmesan rind simmer alongside your veggies and meat, providing a savory flavor boost. Italian sausage and fiber-rich beans give you a double dose of protein, and lots of fresh veggies and canned tomatoes provide immune-boosting antioxidants. The leftovers taste delicious the next day because the flavors have had more time to develop, but you can also freeze them for an easy postpartum meal. What ingredients do I need to make winter minestrone soup? Mild Italian sausage - omit to make this recipe vegetarian Extra virgin olive oil Fresh rosemary Fresh thyme - you can substitute with oregano  Yellow onion Carrots Celery Garlic Swiss chard - you can substitute with fresh spinach Small-shaped pasta - ditalini, macaroni, and orecchiette are all good options Chicken broth - substitute with vegetable broth to make this recipe vegetarian Canned chopped tomatoes Cannelloni beans Parmesan with the rind Kosher salt Red pepper flakes - optional Helpful products for making this recipe: Dutch oven Chef's knife Garlic press Anti-fatigue kitchen mat Freezer-friendly containers How can I adapt this recipe? You can easily make this vegetarian by omitting the sausage and swapping out chicken broth for vegetable broth. This recipe can be adjusted to the season, for instance you can use peas or green beans instead of Swiss chard in the spring and summer, or add some turnips in the fall. How many servings of soup does this recipe make? This recipe makes 6-8 servings. Can I freeze minestrone soup? If you plan to freeze this soup, I recommend making it without the pasta (it can get a weird texture after being frozen and reheated). Thaw the soup overnight in the fridge and reheat over low heat on the stove. While the soup is reheating, cook the pasta in a separate pot and then add it to the soup before serving. If your soup needs more liquid, add a little bit of the pasta water until it reaches the desired consistency. What should I serve with minestrone soup? A nice loaf of crusty bread is a great companion to wintery soups. Plain or garlic bread are my go-tos for this specific recipe. You can also top your soup with some fresh parmesan cheese, pesto or a drizzle of olive oil. 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 lb mild Italian sausage 1 Tbsp olive oil 3 sprigs rosemary 3 sprigs thyme 1 yellow onion 2 carrots 2 celery stalks 4 cloves garlic, minced Swiss chard or fresh spinach (about 3-4 cups) ⅔ cup small-shaped pasta like ditalini, elbow, or orecchiette 4 cups chicken or vegetable broth 2 cups water 28 oz chopped tomatoes 1 15 oz can cannelloni beans 1 parmesan rind (about 1-2 oz) 1 ½ tsp kosher salt pinch of red pepper flakes (optional) Optional toppings: olive oil, fresh parmesan, pesto Directions: Chop your onions, carrots, and celery and and mince your garlic. Heat olive oil over medium heat in a large soup pot or dutch oven Add the sausage and cook until browned, about 5 minutes Cook the carrots, celery and onions until softened, about 10 minutes Add the garlic and cook 1 more minute Add the canned tomatoes and let them cook down for about 10 minutes Tie your rosemary and thyme together with kitchen twine or string Add the salt, red pepper flakes, water, broth, herbs and parmesan cheese rind and bring the mixture to a simmer Reduce the heat to medium-low, cover and let it simmer for 20 minutes Chop the Swiss chard Add the Swiss chard and pasta and cook until both are tender, about 10-15 minutes (if using spinach, let the pasta cook for five minutes before adding) Stir in the cannellini beans Top with olive oil, parmesan cheese and/or pesto if desired Sources: MediLexicon International. (n.d.). 16 weeks pregnant: Symptoms, baby development, and things to do . Medical News Today. https://www.medicalnewstoday.com/articles/301481#_noHeaderPrefixedContent NHS. (2021, October). NHS choices. https://www.nhs.uk/pregnancy/week-by-week/13-to-27/16-weeks/

This heart-shaped galette uses fresh strawberries and a buttery chocolate dough for a decadent Valentine’s Day dessert. 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 Normally, Valentine’s Day is my excuse to buy a cute outfit and order an overpriced cocktail or two at dinner. At six months pregnant, my outfit was an Old Navy maxi dress and flats with orthopedic soles, and I replaced my usual cocktails with an entire bread basket (that I did not share). I attempted to wear makeup, but my hot flashes made me look like I had just run a marathon in the desert even though it was the middle of February.  I was a literal hot mess, but it was my husband and I’s last Valentine’s Day as a family of two so I was determined to go out.  I always equate Valentine’s Day with treats, and now that I was pregnant, dessert after dinner was an absolute given. We picked a Mexican restaurant which typically has a limited dessert menu, so I decided to make a little something for us to enjoy when we got home.  What is a Galette?  "Galette" is a very fancy-sounding name for what is essentially a lazy pie. You simply roll your dough out flat, add a filling, and fold the sides over to form a crust. You do everything freeform so it’s not meant to be neat or precise. I love this type of dessert because if it turns out wonky you can just say it’s meant to look rustic. Chocolate and strawberries are a classic Valentine’s Day combination so I added cocoa powder to my traditional dough recipe and used chocolate ganache and fresh strawberries for the filling. You can prepare most of this recipe ahead of time so the day of you just have to assemble and bake. I love a little whimsy, so in honor of Valentine’s Day I made my galette heart-shaped, but you can keep it simple with a circle. It will taste delicious regardless of what shape it is! What ingredients do I need to make a strawberry chocolate galette? All- purpose flour U nsweetened cocoa powder Granulated sugar (50 grams) Unsalted butter Fresh strawberries Milk chocolate Heavy whipping cream Kosher salt Powdered sugar - optional Vanilla ice cream- optional Helpful products for making this recipe: Large baking sheet Strainer Rolling pin Mixing bowls Measuring cups set Small saucepan Can I substitute the strawberries with something else? Raspberries, cherries, or a mix of berries would all make a delicious filling. How many servings does this recipe make? This recipe makes 4-6 servings, depending on how large you want your slices to be. Can I make this recipe ahead of time? You can make both the dough and the strawberries up to several days in advance. You can even make the ganache ahead of time and reheat it in 20-second increments in the microwave until it’s melted so that the day of, all you have to do is assemble and bake. Why is my dough tacky? If your dough gets too warm while you’re trying to shape it, it will become sticky and hard to work with. If this happens, simply put the galette in the fridge to let it firm up (about 20 minutes) and then continue. Why do I have to let my strawberries sit in the fridge? Coating the strawberries in sugar and then letting them sit is a process called "macerating." This is just a fancy-sounding word for extracting the excess water from the fruit so that it doesn't make your crust soggy. What if I don't have cling wrap? A great trick for keeping dough in place while you roll it out is to dampen a small towel and place it under a sheet of wax paper. Then add your ball of dough, top with another sheet of wax paper, and roll it out. How do I make a heart-shaped galette? After you roll your dough out into a circle, use a toothpick to lightly trace a heart, leaving a two-inch border of dough for folding over the filling. Then use a knife to cut away the excess dough before adding your filling. What should I serve with a strawberry chocolate galette? This galette tastes extra good with a scoop of vanilla ice cream or homemade whipped cream. How do I make whipped cream from scratch? This is so easy to do while your galette is baking!  You need: 1 cup cold heavy whipping cream 2 Tbsp sugar 1 tsp vanilla extract Add all of the ingredients to a small mixing bowl and blend with a hand mixer on low speed, gradually increasing to high speed, until stiff peaks form (about three to five minutes). How do I store leftovers? Leftovers will keep in the fridge for 3-5 days, but the crust will get soggy over time, so this is a dessert best eaten fresh. 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 dough: 1¼ cup all-purpose flour ¼ cup unsweetened cocoa powder ¼ cup sugar 1 stick cold unsalted butter ¼ tsp Kosher salt 2 Tbsp ice water For the filling: 16 oz fresh strawberries 3 Tbsp sugar For topping (optional) Powdered sugar Vanilla ice cream Whipped cream Directions: Cube your butter and add it to a medium bowl along with the rest of the dough ingredients Work everything together with your hands until it’s formed a ball of dough. Cover the bowl and let it chill in the fridge for 45 minutes up to overnight Slice your strawberries and add them to a medium bowl Add the sugar and stir until the strawberries are all coated in sugar. Cover and let it chill in the fridge for 30 minutes or until the dough is ready Heat the heavy cream in a small saucepan over medium heat until it begins to bubble. Immediately remove from the heat and add the chocolate Without stirring, let the chocolate sit for about five minutes to melt and then stir until the chocolate and cream are well combined and set aside Preheat your oven to 350 degrees While the chocolate ganache is cooling, sandwich your ball of dough between two pieces of cling wrap (or use the washcloth trick ) and roll the dough out to about a 12-inch circle that is ⅛ inch thick Transfer your crust to a large baking sheet Spread the ganache evenly over the dough, leaving a two-inch border Strain the strawberries and layer them over the ganache Fold the two-inch border of dough over your strawberries, fixing any cracks or holes as you go. If the dough becomes too warm to work with, simply place the galette in the fridge to firm up for about 20 minutes and then continue Bake your galette in the oven for 40 minutes, or until the juice from the strawberries has begun to bubble and the crust is firm Let it cool to room temperature If desired, dust the crust with powdered sugar and serve with vanilla ice cream or whipped cream

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. A Biscoff cookie crust is topped with creamy cheesecake and swirls of apple butter for a fall dessert that you will want to enjoy all year long! J ump to Recipe I love thinking up new fall baking recipes, and these bars are the perfect fall dessert for the beginning of the season when you’re wanting those cozy autumn flavors but it’s still too warm for pumpkin spice lattes and apple pie. Between the bright spices in the apple butter and the mix of cinnamon-sweet from the Biscoff cookies, these cheesecake bars are the perfect early-evening porch treat. Whenever a favorite food of mine is in season I get a little overzealous at the farmer's market. In the spring it's strawberries and during the summer, it's all about tomatoes and peaches. But in the fall, apples are the VIPs. I kept my enthusiastic purchasing in check for the first few weekends, but once the season was coming to a close I entered panic mode and ended up coming home one Sunday with a literal bushel of apples (about 48 lbs). Unfazed, I saw this as a wonderful opportunity to make apple butter. But then I ended up with two dozen mason jars of apple butter, and while I may have been fine with exclusively eating toast and apple butter for three months straight, I felt like something so delicious deserved more. So here we are! What ingredients do I need to make apple butter cheesecake bars? Unsalted butter Biscoff cookies Cream cheese- I recommend using full fat to make sure the bars are super creamy Sugar Eggs Sour cream- I recommend using full fat Vanilla extract Apple butter- you can use homemade or your favorite store brand Helpful products to make this recipe: Food processor Baking dish with lid Stand Mixer or electric hand mixer Is this recipe freezer friendly? Yes! Once the bars have been chilled, tightly wrap them in saran wrap followed by aluminum foil. You can also skip the foil and store them in a covered container. They can stay frozen for up to three months. Let them thaw in the fridge before serving. Can I substitute the apple butter with something else? You can swap out the apple butter for pumpkin butter or your favorite jam (you may need to heat the jam up a little bit so it’s soft enough to swirl). 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: ½ cup unsalted butter 40 Biscoff cookies (11.25 oz) 32 oz cream cheese at room temperature 1 cup sugar 4 eggs 1/2 cup sour cream 2 tsp vanilla extract ½ cup homemade or store-bought apple butter (you may not use all of it) Directions: For the crust: Preheat the oven to 350 degrees Use a food processor to chop up the Biscoff cookies until they are fine crumbs Melt your butter in the microwave using a microwave-safe bowl (about 45 seconds) Add the melted butter to the food processor and blend until the mixture is well combined. It will be the consistency of sand Spray a 9x13 baking dish with cooking spray Press the cookie mixture evenly over the bottom of the dish. I find using the bottom of a glass to pack it tightly is really helpful. Bake the crust for 10 minutes and then let it cool while you prepare the filling For the filling: Decrease the oven temperature to 325 degrees Using a stand mixer or an electric hand mixer , beat the cream cheese and sugar together on high until blended (about two minutes) Decrease the speed to medium, add the sour cream and vanilla extract, and beat until smooth Add the eggs and beat until everything is just combined. Be careful not to over-mix. Pour the filling into the baking dish, spreading it out evenly Use a spoon to dollop the apple butter in sections on top of the filling Run a knife through the apple butter to create a swirl pattern Bake for 35-45 minutes, or until the center is firm Let it cool to room temperature and then cover and chill for at least two hours before serving