The inspiration from this post came from one of *my* mamas who is looking for some ideas for high-protein, high-fiber meals. Her baby is going through a growth spurt and she is ravenous as she tries to keep up with their milk production. Thanks to social media, it became apparent that several of her classmates are also experiencing the same challenge...and in that spirit, I dedicate this post to our Spring 2012 Bradley Method® class.
For my inspiration today, I complied two lists, one for high protein foods, and one for high fiber foods. HERE are those lists so you can come up with your own combinations. A clarification if you are going to reference these ingredients during pregnancy: the pregnant body processes foods differently as the digestive organs get more compressed. I suggest cutting out some of the high fiber foods (color coded green) in the recipes so the body isn’t working so hard to digest everything at once if you get constipated or experience heartburn.
I combined foods based on my knowledge of flavors – I am pretty familiar with the grains, legumes and vegetables since I have been vegetarian for 12 years. I do want to be clear that I am not advocating that you eat tofu – we have pretty much cut it out of our diet and only eat it on the occasion that we go out for Chinese food. Concerns have been raised about the possibility that it is a phytoestrogen; combined with the belief that most of the soybean crop has been contaminated by GMO’s (see links below), so it is low on our list of foods that we want to eat. However, for the sake of working it into the diet for a mom who wants some variety as she seeks to feed herself high-protein foods, I included it. Let me know if you find a GMO-free variety.
In addition, I referenced my Environmental Working Group “Dirty Dozen” list as I was writing the ingredients. Most of the items labeled as “organic” in the recipe are listed as such based on EWG’s recommendations. The only one that isn’t on the list is corn, however, that is there to decrease the likelihood of GMO contamination.
The foods from the high protein list are in RED
The foods from the high fiber list are in GREEN
Although it did not make an appearance on any of the lists, anytime you see yogurt on the list, it’s a good bet that the Bowman House is mixing it with flax seeds at breakfast time.
HERE is the basic oatmeal recipe...
To this I would trade out the cranberries for raisins, and add in diced organic apples and chopped almonds.
Serve as a side dish: multi-grain toast, fruit spread, and Greek yogurt
I chose THIS recipe because it is sugar-free for my figure-conscious mamas. This is another recipe you could prepare at bedtime and have it ready for the morning. I would modify it by making it with pears and organic apples since they are both high in fiber.
Add-ins: stir in bran flakes and almonds when serving
Serve the whole combination with a side of yogurt or over frozen yogurt
Yogurt, Bran Flakes (GF at our house), and any fruit: raspberries, bananas, organic strawberries, figs, and/or raisins. This is the type of combination that I will throw together in a red solo cup so I can eat it with a spoon as we dash off to horseback riding lessons early in the morning. With a little more time, you could probably make some toast and cut it into dipping strips.
Time Crunch Lunch
My favorite lunch is a baked potato topped with broccoli and cheese – (now I know to make it mozzarella)…pregnant it’s great for the Brewer diet, and nursing it is loaded with protein and fiber. You can add-in a side of chicken or turkey breast, and if you are vegetarian, you can crumble a boiled egg over the top.
Healthy salads with lots of ingredients are difficult to prepare when you have a baby who also wants your attention. Here is an idea that allows you to pre-mix a bunch of ingredients and preserve them with THIS vinaigrette recipe. You can make it ahead, and at mealtime, serve yourself fresh organic lettuce, the salad topper, and sprinkle it with shredded mozzarella or cottage cheese, and some sunflower seeds. Personally, I am a cheese fiend, so I add on both to ANY salad.
Krystyna’s Nursing Mama Salad Mix
Mix all ingredients in a bowl with Tomato Balsamic Vinaigrette
Store in an airtight container and refrigerate
You will need to make the Nursing Mama chili first – this is a great way to use leftovers.
Dip sandwich in Greek yogurt and serve with a side of carrot sticks.
Air-popped organic popcorn with a side of mozzarella cheese stick(s)
Seed and Nut Granola recipe HERE
This uses oats, almonds, pumpkin seeds and raisins from our HPHF lists, and it is a great mix-in for yogurt to eat as a combination, or to use as a dipping sauce for apples and pears.
These can work as snacks or desserts after dinner (very similar to my Breakfast Quick Mélange – I leave out the flax seed to make it “naughty”):
Yogurt with raspberries and bran cereal
Yogurt with organic strawberries and bran cereal
This recipe would be good for a lunch or a dinner. My thought is that you could make this at night and then have it ready to go to pack for lunch the next morning. Especially if you have a rice cooker – start the brown rice or the quinoa when you wake up (assuming it takes you at least 40 minutes from shower to dressed-hair-makeup ready) and the whole thing will be ready to go for lunch the next day, or you can throw everything together in the morning, and then throw the rice or quinoa in as soon as you get home from work so that it is ready for dinner. I will make a “test kitchen” batch and get back to you on proportions (check back in a couple of weeks).
Krystyna’s Nursing Mama Chili
Brown or cook your meat if you are going to use meat. Dice the garlic and mince the onion – cook on stovetop until translucent. Move to crock-pot. Put tomato paste and enough stock in a skillet to whisk paste into a sauce. Add sauce and the rest of the ingredients into the crock-pot. Stir to combine. Add salt and pepper to taste.
Serve chili over brown rice or quinoa. Top with plain Greek yogurt, shredded mozzarella or cottage cheese, and sunflower seeds if you want a crunchy texture.
If it was me, I would use Trader Joe’s Vodka Sauce as a base, and add everything else in…what you use as a base is entirely up to you!
Krystyna’s Nursing Mama Spaghetti Sauce
Combine all ingredients and cook in a crock-pot to set while you are at work, or bring to a boil, then turn down to simmer on the stove for at least an hour. Salt and pepper to taste.
Serve over whole grain spaghetti with a side of green peas and slices of whole grain bread.
Bruss’s Favorite Dinner
The nice thing about this meal is that you can cook the three separately and plate it for a “fancy” meal. If you make extra meat, you can freeze it for future use and throw the combined ingredients from the three parts of the meal into a crock-pot with some stock and cheese (do you think cheese makes everything better, too?) for a one-stop, make ahead meal.
Rosemary Dressed Chicken (or Turkey or Pork Chops)
Slice lemons into rounds. Brush one side of the meat with olive oil. Sprinkle with garlic salt and paprika. Turn meat over and repeat. On this side, lay lemon slices over to cover meat. Lay rosemary sprigs on top of the lemon slices. Bake in an oven set at the right temperature for your meat – cook until meat is safe for consumption. Tent with foil and let stand for 10 minutes to allow juices to rise to the surface. Use the drippings to make a gravy by combining with flour or cornstarch. Add water as needed for desired consistency.
HERE is a basic brown rice pilaf recipe. We can mix it up by using quinoa instead, and add both protein and fiber by adding lentils, split peas and organic corn (have to add something sweet for Daddy!), and dress it with a vinaigrette like the Tomato Balsamic Vinaigrette.
Peel and cut carrots into ½ inch rounds. Steam in a steamer basket until carrots reach desired tenderness. Add butter and a dash of salt.
When I really want to cheat with time, I cook the brown rice or quinoa with broth in the rice cooker, and put the carrots (cut into longer rounds) in the steamer basket that sets inside the rice cooker. You can still serve the carrots apart with butter and salt. I finish the pilaf by heating the other ingredients in a saucepan, and then I add in the cooked rice or quinoa to mix everything together.
I hope that this has been a good start for you to have some high-protein, high-fiber meals. Let me know what you try, what tastes good, and any modifications you make for your family!
Bon appetite! It’s 2:00 am in Arizona and my stomach is rumbling…trying to decide what I can make stovetop later today since our crock-pot is full of chicken soup right now…
Soybeans and GMO
EWG Produce Shopping Guide
It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation. Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided. This blog contains information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained on this blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.