Here's a refreshing summer salad that's perfect for those who are expecting, trying to increase their fertility, or anyone who wants to stay cool on those long, hot, dog days of summer!
Base: Fresh Diced Romaine & Whole Baby Spinach Leaves
Romaine is healthier than iceberg but still relatively inexpensive. Spinach Leaves pack in iron and folate--two key nutrients for pregnancy and baby's development. Iron can help prevent iron-deficiency anemia which plagues many pregnant women. Folate not only helps baby's brain and spinal cord development, but also has been shown to increase a non-pregnant woman's fertility!
Veggies: Cucumbers, Carrots, Cauliflower, Celery
If you're a pregnant mama in the summer, especially if you're in your
third trimester, you'll want to stick to cooling and neutral foods as
much as possible! Cucumbers & cauliflowers are a cooling food. Cauliflower is also a great source of choline, which is very important during pregnancy. They are refreshing anytime of year, but especially nice in summer dishes. Carrots & celery are considered neutral--neither a cooling nor warming food, and they provide beta-carotene as well as a playful pop of color to the dish.
Protein: Garbanzo Beans (Chic Peas), Hard Boiled Egg, Grilled Chicken or Salmon
Depending on your personal preference, top your salad with any of these protein choices, a combination, or all three! Garbanzos are a great plant protein. Eggs, like cauliflower, are a great source of choline, an under-discussed pregnancy necessity. Plus hard boiled eggs are very easy to prepare! Grilled Chicken takes a bit longer to prepare, but will fill you up for longer while still being lighter than adding fried chicken or steak to your salad. Lastly, salmon is an omega-3 gold mine.
Good Fat: Sliced Avocado
Avocados are a source of "good" fats and some people argue they are one of the healthiest foods a person can eat.
Crunch Factor: Raw or Roasted Sunflower Seeds & Walnut Pieces
Skip the croutons, and replace them with healthier options like walnuts--another healthy fat source which will keep you full for longer than carb-based croutons which are basically dry/toasted bits of seasoned bread. Also try raw or roasted sunflower seeds. Raw are healthier and cheaper, but roasted provide more flavor.
Dressing: Traditional Olive Oil or Trader Joe's Organic Red Wine & Olive Oil Vinegarette or Your Favorite Vinegarette
Finish with one of these light dressings and voilà! Your Refreshing Summer Salad is served!
