Extra protein is important in pregnancy, but sometimes we can’t think of stomaching any more meat, fish or cheese. Pulses (the dried seeds of legumes) like chickpeas or lentils are an excellent source of protein and contain essential micronutrients for babies, like high levels of folate and molybdenum. This comforting hash packs a ton of nutrition, and is cooked with digestive spices to increase nutrient absorption and soothe a tumultuous tummy.
Just how nutritious is it? One serving of this delicious hash contains over 30g of protein and 35g of plant-based fiber. It’s got over 900% of the RDA for Vitamin A, all coming from plant-based beta-carotene, which doesn’t contain the same risks as the pre-formed retinol, found in liver. What does all that Vitamin A do? It’s crucial to fetal organ development (from the eyes to the heart and the lungs). Another added bonus: Vitamin A boosts immune response, crucial for a pregnant mama with a compromised immune system.
On top of all that A, this hash contains high levels of Vitamin C (over 500% RDA) coming from those delicious, red peppers. It also has over 100% of the RDA for folate, crucial to neural tube formation. Served with a refreshing and spicy side of chipotle yogurt, this delightful and flavorful dish is great for your tastebuds and your tiny human.
Yield: 6 Servings
Ingredients
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5 t. cumin, fresh ground
- 2 T. paprika, ground
- 1 T. fenugreek seed, fresh ground
- 1 ¼ t. fennel seed, fresh ground
- ¼ cup olive oil
- ¼ cup shallots, minced
- ½ t. sea salt more to taste
- 8 cups sweet potato, peeled small diced
- 4 cups red peppers, small diced
- 4 cups kale, de-stem chiffonade
- 2 cups cooked french lentils
- 1 ½ c. yogurt, whole plain
- ¼ – ½ of a canned chipotle pepper in adobo sauce
Directions
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Heat olive oil in a large skillet over medium-high heat
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Add spices and cook until fragrant, stirring constantly. Approx. 30 seconds
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Add shallots, cover with salt, reduce heat, and sweat until soft
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Add peppers and sweet potatoes
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Saute all ingredients until cooked through, add kale and saute until crispy. Stir in lentils until warm
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Meanwhile, blend yogurt w/pepper a pinch of salt
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Serve hash hot with a side of yogurt
Contributed by:
Barley and Oats develops nutritionally optimized recipes to support fertility, pregnancy, and breastfeeding female health. The company was founded by Ashly Yashchin, a mother of one (and soon to be two!), who was inspired to start this service after coming across overwhelming research about the effect of food on female health. Barley and Oats is now in the process of partnering with top nutritionists, registered dietitians, hormone experts and chefs to develop a DIY protocol for women to get the nutrition they need, taste they crave, and convenience they deserve.
Sources
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“Nutrition During Pregnancy: FAQ001.” ACOG. American College of Obstetricians and Gynecologists, 4/15/2015. Web.
- “Folic Acid & Birth Defects.” CDC.gov. Centers for Disease Control and Prevention, January 5 2015. Web.
- “J. Rodrigo Mora, Makoto Iwata, and Ulrich H. von Andrian”. “Vitamin effects on the immune system: vitamins A and D take centre stage”. Nat Rev Immunol. 8(9): 685–698. Web. Sept. 2008.
