Pregnancy is one of the most crucial times when a woman needs to be extra careful about her diet. This is because the food she eats nourishes her and her developing baby. Avocado is known to be a powerhouse of nutrients and is considered to be one of the best foods for pregnant women. It is rich in folate, vitamins C, E, and B6, potassium, and fiber. All these nutrients are essential for the baby’s development and the mother’s health.
So, what is the best avocado recipe for pregnancy? While there might be a lot of debate on this, we have compiled a list of some of the most delicious and nutritious avocado recipes that are perfect for pregnancy. Read on for more!
Benefits Of Eating Avocados During Pregnancy
Eating avocados during pregnancy has many benefits. Below are a few reasons we recommend pregnant women consume this creamy fruit.
1. Avocados are a Good Source of Folic Acid
Folic acid is an essential nutrient for pregnant women as it aids in developing the neural tube. Folic acid helps to prevent congenital disabilities of the brain and spine. Avocados are a good source of this nutrient, providing 20% of the recommended daily value in just one-fifth of a fruit.
2. Avocados are a Good Source of Vitamins and Minerals
Pregnant women need to increase their intake of specific vitamins and minerals, such as iron, calcium, and vitamin C. Avocados are a good source of these nutrients. One-fifth of an avocado provides 9% of the recommended daily value for iron, 10% of the recommended daily value for calcium, and 17% of the recommended daily value for vitamin C.
3. Avocados Help to Improve Cardiovascular Health
Avocados are a good source of monounsaturated fatty acids, which can help to reduce cholesterol levels and lower the risk of heart disease. In addition, avocados contain a compound called beta-sitosterol, which has proven to improve cholesterol levels.
4. Avocados are High in Fiber
Pregnant women need extra fiber to help with constipation and other digestive issues. Fiber is also vital for keeping blood sugar levels stable. Avocados are a good source of fiber, with about 7 grams each. In addition, eating avocados prevents the risk of getting gestational diabetes and preeclampsia, which are both dangerous conditions for pregnant women.
5. Avocados Contain Antioxidants
Pregnant women need extra antioxidants to protect their bodies from free radicals. Free radicals can cause damage to cells, which can lead to congenital disabilities and other problems. Avocados are a good source of antioxidants, which help in preventing these problems.
Avocado Recipe For Pregnancy; For Breakfast
1. Avocado and Egg Breakfast Toast
Breakfast is an important meal during pregnancy, and this avocado and egg breakfast toast makes for a perfect and nutritious start to the day. It is simple to make, and you can easily customize it for pregnant women. For instance, add some cheese or ham to the toast for extra protein. You can also add some tomato or spinach for extra vitamins and minerals.
Ingredients
- One avocado, sliced
- Two eggs, cooked to your preference
- Two slices of bread
- One tomato, sliced (optional)
- One spinach leaves (optional)
- One cheese (optional)
- One ham (optional)
Instructions
1. Start by toasting the bread.
2. Meanwhile, cook the eggs to your preference.
3. Once the bread is toasted, top it with sliced avocado and eggs.
4. You can add toppings like cheese, ham, tomato, or spinach leaves if desired.
5. Serve immediately and enjoy!
2. Baked Egg in Avocado
Baked avocado? Yes, please! This recipe is not only nutritious but also very filling and satisfying. Pregnant women will love this as it contains all the essential nutrients they need. It is also an excellent option for breakfast, mid-day snacks,s or lunch.
Ingredients
- One avocado halved and pitted
- Two eggs
- 1 tbsp. milk
- Salt and pepper to taste
Instructions
1. Preheat the oven to 425 degrees Fahrenheit.
2. Scoop out some avocado flesh to make space for the egg.
3. Crack an egg into each avocado half.
4. Pour milk over the eggs and season with salt and pepper.
5. Bake in preheated oven for 15-20 minutes or until the egg is cooked to your preference.
6. Serve warm and enjoy!
3. Chocolate Banana Avocado Milkshake
Speak of milkshakes, and most pregnant women will be drooling over it. But not all milkshakes are created equal, and some can be pretty unhealthy. This chocolate banana avocado milkshake, on the other hand, is a healthier option that is not only delicious but also nutritious. It contains all the goodness of avocado, banana, and chocolate, making it perfect for pregnant women.
Ingredients
- One ripe banana
- 1/2 avocado
- One cup milk
- Two tbsp. cocoa powder
- One tsp. honey (optional)
Instructions
1. Add all the ingredients into a blender and blend until smooth.
2. Pour into glasses and serve immediately.
3. Enjoy!
Avocado Recipe For Pregnancy; For Lunch
Lunch is the perfect time to sneak in an avocado or two! This nutrient-dense fruit is not only delicious, but it’s also packed with folate, which is vital for pregnant women. Here are some avocado recipes for lunch
1. Avocado salad
Salads are a great way to get in your greens, and adding avocado to the mix makes them even more satisfying. Start with a base of leafy greens like spinach or kale, then add chopped avocado, cherry tomatoes, and a simple vinaigrette.
Ingredients:
- One avocado diced
- 1/2 cup cherry tomatoes
- halved-1/4 cup chopped red onion
- One tablespoon of olive oil
- One tablespoon of apple cider vinegar
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine the diced avocado, cherry tomatoes, and red onion.
2. Whisk the olive oil, apple cider vinegar, salt, and pepper in a small bowl. Pour the dressing over the salad and toss to combine.
3. Serve immediately or store in the fridge for later.
2. Chickpea Rice with Avocado
Chickpea and rice bowls are great to pack protein and healthy carbs. This version includes avocado for a boost of healthy fats. Start with cooked rice, then add chickpeas that have been drained and rinsed. Stir in chopped tomatoes. Add sliced avocado on top and enjoy.
Ingredients:
- 1 cup cooked rice
- One can chickpeas, drained and rinsed
- One avocado, sliced
- 1/2 cup chopped tomatoes
- One tablespoon of olive oil
- One tablespoon of lemon juice
- Salt and pepper to taste
Instructions
1. Mix the cooked rice, chickpeas, and chopped tomatoes in a large bowl.
2. Whisk together the olive oil, lemon juice, salt, and pepper in a small bowl. Pour the dressing over the rice mixture and stir to combine.
3. Top with sliced avocado and serve immediately.
Also, Read; Best Avocado Recipes For Toddlers
Avocado Recipe For Pregnancy; For Dinner
Dinner during pregnancy can be a challenge. You’re likely feeling tired, and the last thing you want to do is cook a complicated meal. These avocado recipes are perfect for those nights when you need something quick and easy but want something healthy and delicious.
1. Tacos, Nachos, or Quesadillas with Avocado
We all know how well tacos, nachos, and quesadillas go with avocado, so it’s no surprise that this is one of the most popular avocado recipes for pregnancy. Just swap out the meat for some extra veggies, and you’ve got a delicious and healthy meal that will satisfy your cravings.
Ingredients
- Tortillas
- Refried beans or black beans
- Avocado
- Shredded cheese
- Tomatoes
- Lettuce
- Salsa
Directions
1. Preheat the oven to 350 degrees Fahrenheit.
2. Spread a layer of refried beans or black beans on each tortilla.
3. Top with avocado, shredded cheese, tomatoes, lettuce, and salsa.
4. Roll up the tortillas, and place them on a baking sheet.
5. Bake for 10-15 minutes, or until the tortillas are crispy.
2. Avocado Sushi
Sushi has grown in popularity over the years, and it’s no wonder why this Asian cuisine has spread globally. It’s quick, easy, and, most importantly, delicious. This avocado sushi recipe is perfect for dinner during pregnancy.
Ingredients
- Nori sheets
- Rice vinegar
- Sugar
- Salt
- Cooked rice
- Avocado
- Cucumber
Directions
1. Mix rice vinegar, sugar, and salt in a small bowl.
2. Cut the nori sheets into thirds, then half each strip lengthwise.
3. Dip your fingers in the vinegar mixture, and then sprinkle it over the nori sheets.
4. Place a layer of rice on each sheet, and then top with avocado and cucumber.
5. Roll up the sheets and cut them into sushi rolls.
Conclusion
Whether looking for an avocado recipe for pregnancy or simply want to add this excellent fruit to your diet, there are many ways to do so. Avocados are not only delicious but also packed with nutrients that are essential for a healthy pregnancy. If you are wondering where to get quality avocados for your recipes, you can now order delicious fruits from our website. So, what are you waiting for? Go ahead and add avocados to your diet!
