I’ve been drinking smoothies for a long time now- I drank them regularly before I became pregnant, the last time- and did my best to drink them here and there when I was pregnant. But I didn’t put a whole lot of thought into what I was putting into my pregnancy smoothie (except, of course- high quality ingredients!). This time around, I decided to create a pregnancy smoothie that I not only love (I drink it nearly every day!) but met a whole ton of my pregnancy nutrient needs, too. Just like with kids, smoothies are an awesome way to pack in a whole ton of nutrients in one drinkable package- especially for pregnant women who can’t stomach much else, during the first trimester- or fit much else, during the third! In my second trimester, this pregnancy smoothie is serving as my post-workout drink, nutrient-booster and mid-morning snack, but it has also served as breakfast or lunch on busy days, as well (that’s the benefit of a super smoothie!).
Here is my favorite pregnancy combo (it’s great for non-pregnant mamas, too!):
8 oz homemade cashew milk
1 cup organic baby spinach
1/2-3/4 cup frozen wild blueberries
1/4 cup frozen organic cauliflower
1 scoop grass-fed whey protein
1 scoop collagen powder
1 tbsp hemp or chia seeds (I switch it up daily)
1 tbsp raw cacao powder
Cashews: High in Vitamin E, Vitamin K and B6 (shown to reduce nausea during the first trimester) as well as Zinc, Magnesium and Iron and packed with monounsaturated fats (the same heart-healthy kind as in olive oil). I’ll sub homemade almond milk or organic whole milk (more protein!) here on occasion, as well- but I love the flavor and creaminess cashew milk provides!
Spinach: Packed with Zinc, Vitamin A, Vitamin E, Vitamin C, B-Vitamins (folate and B-6 included), Calcium, Magnesium and Iron as well as fiber.
Blueberries: High in antioxidants, as well as Vitamin C (important for absorbing that iron), Vitamin K (1 cup provides 36% of the recommended daily value), fiber and manganese– a lesser known mineral important in forming bone and cartilage.
Cauliflower: Aside from adding an awesome creaminess with no sugar to my smoothie, it’s packed with blood sugar balancing fiber, Vitamin C, Vitamin K, folate, B6 and choline (a relative of the B-vitamins essential during pregnancy).
Grass-fed Whey: There is some debate on whether or not to consume whey during pregnancy. Always check with your doctor or midwife, of course- but mine ok-ed it as well as it was well-sourced and pure (whey protein can contain heavy metals and unnecessary additives like artificial sweeteners). I use whey from trusted sources like SFH or Garden of Life.
Collagen powder: Collagen is essential for the formation of bones and cartilage, but even more important during pregnancy is that it is high in glycine, a conditional amino acid (building block of protein) that pregnant women need (the body simply can not synthesize as much as is needed on it’s own during pregnancy). In fact, studies have shown that even in women with protein-restricted diets during pregnancy, supplemental glycine intake reduced many of the debilitating conditions resulting from inadequate protein intake. I love Further Food Collagen (and you can get 10% off using the code MAMAKRIS10). There are also rumors taking in collagen daily can help with stretch marks. Though I haven’t seen any definitive evidence, it can’t hurt!
Hemp/Chia seeds: These nutrient-packed seeds are my favorite healthy fat add in. As much as I love my healthy fats, as I have this smoothie post-workout, I don’t love to add a ton of fat via nut butter or the like, so adding in whole seeds adds a small boost of healthy fats (omega 3s in chia seeds and omega 3, 6 and 9 in perfect balance in hemp seeds) along with fiber (more in chia seeds) and protein (more in hemp seeds). They’re both high in magnesium and Vitamin E, as well. Due to the small differences in nutrient value, I switch up which one I use every couple of days.
Raw Cacao: Who doesn’t love a little chocolate?! I love the chocolate-blueberry combo, so I love adding in a tablespoon of antioxidant-packed raw cacao. Raw cacao, as opposed to cocoa powder, has a higher nutrient density, including being the highest plant based source of iron, and high in magnesium and calcium. I like getting mine in bulk from Thrive Market.
Altogether, a completely delicious, nutrient-packed smoothie fit for a pregnant princess (or any busy mama!).
Pregnant or not, the Healthy Mama Life Community is running it’s annual Healthy Mama Super Smoothie Challenge, this July from July 1-31! Commit to boosting your health with one simple 5-minute switch: drinking one nutrient-packed green smoothie every day. It’s 100% free! Click below to join with your name and email!