The perfect pregnancy smoothie is a healthy and delicious smoothie that’s high in protein and nutrient rich to keep you glowing the whole 9 months!
Being pregnant is such a privilege
Pregnancy is filled with feelings of excitement, anticipation and a time of many firsts for new moms. The first time you feel your baby kick might be one of the coolest things in the whole entire world! When you really stop and think about it, you’re growing a little human in your stomach. It’s almost more than you can wrap your head around!
The nine months of pregnancy are a special time to honor how you feel, relax and de-stress. This is also the time to nourish yourself with healthy, nutrient-dense food for both you and your baby. This smoothie was something I created during my pregnancy, and it came in so handy I thought I’d share it for any other pregnant mamas out there.
Although bananas and berries are a staple in my everyday smoothies, when I was pregnant mangos seemed the way to go. The combination of bananas and mangos in this smoothie makes it thick, creamy and filling while the coconut water adds additional sweetness and electrolytes.
In addition to fruit, fish oil and protein powder round this smoothie out. Fish oil was something I made sure I took every single day while pregnant, and I haven’t stopped. Fish oil important for pregnancy and for breastfeeding because it contains Omega 3 fatty acids, which support brain function and the growth of your baby’s brain and tissues.
let’s take a closer look:
Bananas are actually thought to help with morning sickness in the first trimester because they are high in vitamin B6. They are also a great source of fibre, vitamin C and potassium. Potassium is critical for maintaining the fluid and electrolyte balance in your body’s cells.
Mangos are rich in iron, vitamin C, vitamin A, Vitamin B6, potassium and folic acid. They are also rich in fibre, which can help prevent constipation and are a good source of antioxidants.
Avocados are a great source of fibre, vitamins C, K & B6, potassium and folate. The are also a great source of healthy fats and are thought to help with morning sickness and great for your baby’s Brian and tissue growth! In smoothies I find that they lend a smooth, velvety texture and richness that is absolutely delicious.
Coconut water is filled with natural electrolytes helping to prevent dehydration which is extremely important to avoid while pregnant. Some woman find that drinking coconut water helps relieve morning sickness, constipation and acid reflux, which are all common problems during pregnancy. It is also a good source of potassium, magnesium, dietary fibre, calcium, riboflavin and vitamin C.
OMEGA-3 fatty acids are critical during pregnancy and after. They help with cognition, heart heath and immune system support. Two of the most important Omega-3s are EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic acid). EPA supports the heart, immune system, and inflammatory response and DHA supports the brain, eyes, and central nervous system. Omega-3 oil and can be found in most health food stores such as Sprouts and Whole Foods. The brand I like is Nordic Naturals found on Amazon. For more information on Omega-3 Fatty acids and pregnancy, this is a helpful article to read: American Pregnancy Association.
Proteins are literally the building blocks of the human body, which is why it even more important to make sure you are getting enough while pregnant. Consuming protein helps stabilize blood sugar levels (which can help to prevent gestational diabetes), repairs muscle tissue and red blood cells, plays a role in hair and fingernail growth as well as hormone regulation and digestion. And during pregnancy, protein is doing all of this for your baby too!
Specialty Ingredients for this recipe:
The Perfect Pregnancy Protein Smoothie
Pregnancy | Gluten-Free
- 1 medium sized ripe banana
- 1 cup fresh or frozen mango sub strawberries or blueberries if Gestational Diabetes is a concern
- 1/4 avocado optional
- 1 and 1/2 cups coconut water or coconut milk
- 1 teaspoon Omega-3 oil OR Fish oil
- 1 scoop vegan vanilla protein powder or your favorite protein based protein powder
Place everything into a blender and starting on low speed start to blend, slowly turning up to high. Blend until smooth and creamy.
Enjoy immediately or store in a sealed glass jar in the fridge.
If you’re looking for more healthy recipes to enjoy throughout your pregnancy, you may also like these Raw Macadamia Date Rolls, Vegan Maple Matcha Latte, and our Yerba Matte Latte.