Nourishing recipes that are palatable for mamas struggling with nausea and food aversions is a much-discussed topic on the Healthy Mama, Happy Baby blog. Registered Dietitian Stephanie Greunke of Rock Your Hormones shared strategies for battling morning sickness in this post, while Whole30’s own Melissa Hartwig posted about her personal experience with food aversions.
Today, we’re sharing three recipes from Caroline of Olive You Whole, who created them exclusively for our Healthy Mama, Happy Baby readers. Here’s what she has to say about her recipes:
“Eating well during pregnancy can be one of the toughest challenges. There are protein aversions, nausea, cravings, aversions, the list goes on…
I tried to include some ingredients that help ease nausea in these recipes. Ginger is obvious, but did you know that watermelon can be helpful, too? I also wanted to create recipes that are easy to throw together. I wish I had created this potato soup earlier (like, before I had my two kids). I served some to a friend who said, “I would eat this every single day of my next pregnancy!” It’s creamy, filling, and delicious, but also mild. I hope you enjoy these recipes.”
Roasted Butternut Squash with Pepitas and an Orange-Ginger Glaze
2 T ghee, melted
1 large butternut squash, peeled, seeded, and cut into 1 in cubes (about 3 pounds)
Salt to taste
1 T (about 1 inch) ginger, peeled and minced
1 1/2 cups orange juice
1/3 c pitted dates (about 5 dates)
1/2 c pepitas (pumpkin seeds)
PREHEAT oven to 400 degrees. Toss butternut squash with melted ghee in a large bowl. Salt to taste.
ARRANGE coated squash on a baking sheet. Roast in the preheated oven until squash is tender and lightly browned, 30-45 min.
MEANWHILE, combine orange juice, ginger, and dates in a small pot on the stove. Bring to a boil then simmer for about 30 minutes until the mixture has cooked down to about half. Let the mixture cool, then completely blend into a sauce using a blender or food processor. Set aside.
ROAST the pepitas by put them in a dry skillet on high heat for 3-4 minutes, until they puff and start to turn slightly brown. They may even pop. Add the pepitas to the butternut squash, and toss in the orange-ginger sauce.
Note from Stephanie: Since bold flavors can be off-putting to those dealing with nausea, you can stick to a simple, cubed, roasted butternut squash by omitting the glaze.
Cilantro Mint Watermelon Salad
Half of a medium sized seedless watermelon, chopped into 1 in cubes (about 8 cups)
1/4 c cilantro, minced
1/4 c chopped mint leaves
1 small jalapeño, seeds removed, chopped
1/4 c lime juice
1/4 c EVOO
1 T balsamic vinegar
salt and pepper
WHISK together the lime juice, olive oil, balsamic vinegar, and salt. Pour over watermelon and mix gently to coat the watermelon. Let sit for about 15 minutes before serving. Enjoy the same day you make it, as it doesn’t hold well in the refrigerator.
Note from Stephanie: Since fresh herbs can be off-putting to those dealing with nausea, you can stick to a simple watermelon salad by omitting the cilantro, mint, or any other ingredient that bothers you.
Creamy Potato Soup
6 strips bacon
1 onion, chopped
4 cloves garlic, minced
5 lb russet potatoes, chopped into 1 in cubes
1 can full fat coconut milk (1.75 cups)
1 32 oz box (4.5 c) chicken stock
Scallions, chopped, to garnish
Olive oil, to taste
Salt and pepper, to taste
BAKE 6 strips of bacon in the oven on 400 for 20 minutes until the bacon is extremely crispy. Remove the rack from the oven and pour the bacon fat into a large soup pot. (Or, use another cooking fat of choice if you don’t want to use bacon grease.)
ADD chopped onion and garlic, stir to coat, and cook for 3 minutes. Add chopped potatoes, coconut milk, and chicken stock, and stir to combine. Increase heat to bring the soup to a boil. Cover, reduce heat and simmer for 45 minutes until the potatoes are soft.
USE a slotted spoon to remove 1/3 of the potatoes and onions and reserve in a bowl on the side. Add salt and pepper to taste to soup pot.
BLEND the remaining soup either using an immersion blender or transferring batches to a blender. Stir in the reserved potato and onions until combined. Top individual bowls of soup with chopped scallions, full fat coconut milk or olive oil, bacon bits, and salt and pepper.
Note from Stephanie: Since some smells can be off-putting to those dealing with nausea, you can skip the bacon and use another cooking fat.
Caroline Fausel has always loved nutrition. Married to a doctor, they always had the “nutrition vs. medicine” debate… Finally, It Starts With Food provided a happy medium that brought together both of their views.
Caroline and Chaz finished their first Whole30 June of 2014. Since then they have completed 5 total rounds of Whole30. Now with a better understanding of what makes us healthier, Caroline creates meals for those striving to eat clean, whether Paleo or Whole30. She also strives to help people live a toxic-free life.