3 satisfying snacks for pregnancy

Grazing between meals will not only keep hanger and nausea at bay, but it’s a brilliant way to sneak in more nutrients, too. Before you hit the kitchen and start building these tasty eats, let’s break down why they’re so beneficial for moms-to-be (and their babes on the way).

Drink it in
A zippy smoothie with nausea-quelling ginger will give you a refreshing boost at home or on the go.

Why it’s good for you:

• Mango is a prime pick for vitamin A, a nutrient that supports a strong immune system.
• Kale includes an abundance of fiber, calcium, vitamin K and folate (the natural form of folic acid that can guard against neural tube defects).
• Orange juice, as you probably know, is a vitamin C powerhouse, but it’s also rife with potassium and folate. Opt for fortified varieties to up your intake of calcium and vitamin D.
• Ginger does more than ease stomach-churning morning sickness; it also relieves heartburn, aids in cold and flu prevention, and is a natural anti-inflammatory, which C improves circulation.

Hit the bar
Chewy nut- and fruit-filled energy bars are just what fatigue-ridden pregnant ladies need to power through the afternoon slump.

Why it’s good for you:

• Dates supply calcium for fetal bone growth and fiber to keep dreaded constipation in check.
• Apricots come packed with plenty of iron, which nips anemia in the bud.
• Cherries are loaded with potassium (a natural way to fend off leg cramps) and rich in vitamin c to fight infections and regulate digestion.
• Flaxseeds are high in fiber and omega-3 fatty acids; plus, they help lower cholesterol.
• Peanuts pack 7 grams of protein per ounce.
• Pepitas promote a healthy heart and restful sleep.
• Walnuts provide a healthy dose of omega-3 fatty acids to aid in baby’s brain development.

Ingredients:
1⁄3 cup honey
1⁄3 cup water
1⁄3 cup almond butter
2⁄3 cup ground flaxseeds
2⁄3 cup dried fruits (cherries, apricots, dates)
2⁄3 cup nuts and seeds (walnuts, peanuts, pepitas)

Directions:
Mix the first four ingredients until combined. Roughly chop dried fruits and nuts. Add them to the mixture, and stir. Press into a parchment-lined baking pan, and bake at 300 degrees Fahrenheit until the edges are toasted brown (about 20-25 minutes).

Remove and let cool to room temperature, then place in fridge to chill. Once cold, lift parchment, place on a cutting board, and cut into evenly sized bars. Wrap and store in fridge or freezer.*

*Best if chilled until ready to eat.

Take a dip
Make carrot sticks more enticing with a hearty dip that packs its own nutritional punch.

Why it’s good for you: 

• Olive oil is widely considered a healthy fat that not only lowers your risk of heart disease but also has been shown to support healthy insulin levels and blood sugar control.
• Greek yogurt serves up a hefty dose of calcium and protein (about 12 to 17 grams per serving), while its probiotics—or good bacteria—can keep your digestive system on track.
• Cauliflower has a surprisingly high amount of vitamins C and K, which bolsters blood vessels— something moms-to-be need with the rise in blood flow during bumphood.
• Garlic and onion are both high in useful sulfur compounds that boast cardiovascular benefits.
• Honey possesses natural antibiotic properties and makes a terrific alternative sweetener, so you can cut down on sugar.

Ingredients:
1 head of cauliflower, chopped into 1-inch pieces
1 garlic clove, peeled
4 tablespoons olive oil, divided
1 onion, chopped 1 cup plain Greek yogurt
1 teaspoon honey
1 teaspoon lemon zest 3 teaspoons lemon juice
Pinch of salt
1 tablespoon parsley, chopped

Directions:
Toss cauliflower and garlic in 1 tablespoon of olive oil, and sprinkle with salt. Spread the mixture on a baking sheet. Roast at 425 degrees Fahrenheit until tender and starting to brown (about 20 minutes). Set aside to cool.

Meanwhile, heat 1 tablespoon of olive oil in a skillet over medium heat. Add onion and a bit of salt. Cook until onion is translucent, then turn up the heat and stir until onion is golden.

Transfer cauliflower, garlic, onion, yogurt, honey, lemon zest, lemon juice and 1 tablespoon of olive oil to a food processor. Puree until smooth. Add salt to taste.

Scoop the dip into a bowl or platter to serve. Drizzle with remaining tablespoon of olive oil, and garnish with parsley. Enjoy with fresh vegeta- bles, such as carrots, endives or celery.