Veggie Plates For Pregnancy

Nov 14

Nov 14 Veggie Plates For Pregnancy

Victoria Siegel

Riced Cauliflower

Makes ~4 servings

Cauliflower is an incredibly versatile vegetable. One of my favorite uses is turning it into “rice.” At only 3g of net carbohydrates per cup (versus the 45g+ in regular rice), this is a nutritional no-brainer.

Ingredients

􏰀 1 large head cauliflower
􏰀 1-2 tablespoons butter or lard
􏰀 Sea salt to taste

Directions

Cutcauliflowerinto4largechunks.
Withaboxgrater,gratecaulifloweroverthemedium-sizedorlarge-
sized holes. Alternatively, use a food processor with the grater
attachment.
Transfercauliflowertoacleantowelorpapertoweltohelpabsorb
any excess moisture.
Tocook,sautécauliflowerinalargeskilletovermedium-highheat
in 1-2 tablespoons of your preferred cooking fat (I like butter or lard) and a generous pinch of salt. Cook for a total of 5-8 minutes. If the cauliflower is still a little firm for your taste, cover with a lid so the cauliflower steams and becomes more tender.
Usecauliflowerriceinplaceofregularriceinallofyourfavorite recipes.

NOTE: Although cooking from fresh is great, you might check the freezer section at your grocery store for pre-made riced cauliflower. Thanks to the popularity of paleo and low-carb diets, more grocery stores are stocking it. Simply sauté from frozen and you have a side dish in less than 5 minutes with zero prep work and very little clean up.

Roasted Brussels Sprouts

Makes 6 servings

Brussels sprouts aren’t always delicious, but when they’re roasted —wow!— are they transformed. The key to yummy sprouts is to roast them cut-side down on the bottom rack of the oven, so they cook evenly and get a nice crispy, caramelized layer on the bottom.

Ingredients

2 pounds Brussels sprouts
1 onion, sliced
a few tablespoons ghee, lard, or coconut oil
1 teaspoon sea salt
1⁄2 teaspoon black pepper
1 teaspoon dried thyme
1 teaspoon garlic powder

Directions

Preheat oven to 400 degrees F.
Prepare Brussels sprouts by trimming off the ends and peeling away discolored leaves, if any. Cut each sprout in half lengthwise (if the sprout is tiny, just leave it whole).
Put Brussels sprouts and onions on a large baking sheet. Add oil and seasonings, stirring to coat. Spread out in one single layer. (Tip: if they are cut-side down, they caramelize better and cook more evenly.)
Roast for 25-35 minutes in the bottom rack of the oven, or until soft when pierced with a fork and slightly browned. Check halfway through cooking. If they are getting too brown, move the pan to the upper rack for the remaining cooking time.

Sautéed Kale

Makes 2 servings

Packed with folate, antioxidants, and minerals, kale is most certainly a superfood. Learning how to cook it well can be a bit of an art. Using a tasty fat, like butter or bacon fat, using enough salt, and adding a bit of acidity brings out the best in kale. If that’s not enough, a sprinkle of Parmesan cheese never hurts.

Ingredients

􏰀 1 bunch fresh kale, stem removed, leaves chopped
􏰀 1 tablespoon bacon fat or butter
􏰀 1 clove garlic, sliced
􏰀 1⁄4 teaspoon salt
􏰀 Squeeze of fresh lemon juice

Directions

Get a large skillet with a well-fitting lid. Heat over medium-high heat. Add your cooking fat and sliced garlic. Cook until fragrant, stirring frequently.
Add kale, salt, 1 tablespoon of water and immediately put the lid on the pan. Allow the kale to steam for 1-2 minutes.
Remove lid and stir. Taste test a piece of kale. If it’s too tough, continue to cook for another minute or two.
When done to your liking, add a squeeze of fesh lemon juice, give it a quick stir and serve.

NOTE: There are many different varieties of kale. My preference is a type called lacinato kale or black kale, since it generally has a sweeter flavor and more tender texture. Any type of kale or leafy greens can be used in this recipe. The key to making tasty sautéed greens is the combo of relatively high heat and a quick steam with the lid on. This ensures the kale stays vibrantly green, but softens. Depending on the season, you may need to adjust your cooking time. In the spring when kale is very tender, it may need less cooking time. In late summer, the opposite may be true.

Lemon Roasted Broccoli

Makes 4 servings

If you’ve ever steamed or boiled broccoli and shuddered at the sulfurous smell that fills your house or forced down forkfuls of limp, water-logged broccoli in the name of health, you need to give this recipe a shot.

Ingredients

􏰀 1 lb fresh broccoli
􏰀 1 teaspoon salt
􏰀 1 lemon, juiced
􏰀 1-3 large cloves garlic, minced (depends how garlicky you want it!)
􏰀 1 small onion, sliced thin
􏰀 2 tablespoons olive oil, coconut oil, or ghee (clarified butter) Directions

Cut broccoli into individual florets. Try to cut them into similar-sized pieces so they cook evenly. (The stem can also be cut up and used in this recipe.)
On a large sheet pan, toss broccoli with salt, juice of 1/2 the lemon (save the other half for later use in this recipe), garlic, onion, and oil. Don’t overcrowd the pan.
Roast at 425 degrees for 25-35 minutes, or until broccoli is tender when pierced with a fork. Turn once mid-way through cooking.
Removefromoven,squeezethejuiceoftheremaininglemonhalf
over the top and serve.

NOTE: If they are in season, use Meyer lemons, which are sweeter and juicier than regular lemons.

Roasted Sweet Potato Fries

Makes 4-6 servings

Homemade sweet potato fries are one of my favorite comfort foods. Since they are certainly a high-carb side dish, make sure to pair them with a protein- rich meal or snack. Thanks to their high vitamin B6 and potassium content, sweet potato fries are a good option if you’re feeling nauseous.

Ingredients

􏰀 2 large sweet potatoes
􏰀 3 tablespoons lard, ghee, or coconut oil
􏰀 1 teaspoon sea salt
􏰀 1⁄2 teaspoon garlic powder
􏰀 1⁄2 teaspoon fresh pepper

Directions

Preheat oven to 400 degrees. Wash and dry sweet potatoes (leave unpeeled).
Cut into sticks, roughly 1 cm thick.
Place on a large baking sheet and toss with remaining ingredients.
Lay out in a single layer.
Roastfor25minutesonthebottomrack.Flip.Roastforanother10-
15 minutes, or until easily pierced with a fork and lightly browned.

Roasted Curried Cauliflower

Makes 6 servings

Don’t let the long list of ingredients dissuade you from making this dish. It’s one of the most requested vegetable dishes in my family. The coconut milk and spices combine to create a rich sauce (I won’t tell if you lick your plate).

Ingredients

􏰀 1 large head cauliflower (about 2 lbs) cut into small florets
􏰀 1 onion, sliced
􏰀 1 bell pepper, sliced
􏰀 1-2 inch piece of fresh ginger, finely grated OR 1 teaspoon ground dried ginger
􏰀 2-3 heaping tablespoons mild curry powder
􏰀 2 cloves garlic, minced OR 1 teaspoon garlic powder
􏰀 2 teaspoons sea salt
􏰀 1⁄2 teaspoon freshly ground pepper
􏰀 16 oz can coconut milk (full-fat)
􏰀 1-2 tablespoons coconut oil or ghee
􏰀 1 tablespoons balsamic vinegar or pomegranate molasses

Directions

Cut up all vegetables (into similarly-sized pieces) and place in a large baking pan, such as a lasagne dish. You want a single layer, so if it’s piled up, split it into 2 pans. The smaller the pieces, the faster it will cook.
Add all remaining ingredients and toss to combine.
Bake in preheated 425 degree oven for 30 min or until cauliflower is lightly browned and tender when pierced with a fork. Serve hot or cold.

NOTE: The addition of balsamic vinegar or pomegranate molasses probably sounds weird, but the flavor is drab without it. Pomegranate molasses is found in Middle Eastern markets. Feel free to add additional vegetables to this dish or, for a little protein, consider adding cooked garbanzo beans, chicken, or roasted cashews.

Roasted Butternut Squash

Makes 6-8 servings

Winter squash is a great side dish, rich in magnesium and vitamin B6. This makes it a great choice in early pregnancy if you’re feeling nauseous. Though it’s naturally sweet, it has about half the carbs of sweet potato.

Ingredients