The @whole30recipes Instagram feed brings you delicious, Whole30 compliant recipes all day, every day. And, in our series, The Best of @Whole30Recipes, we bring our favorite morning sickness friendly recipes to the Whole Mamas Blog.
Our most popular recent post? This one featuring several morning sickness friendly recipes. We hear you, mama. It can be tough to maintain your commitment to eating Whole30-inspired meals during your pregnancy when you’re extremely nauseated and suffering from food aversions.
This is a much-discussed topic on our blog: Registered Dietitian Stephanie Greunke shared strategies for battling morning sickness in this post, while Whole30’s own Melissa Urban posted about her personal experience with food aversions.
Today, we’ve collected four more morning-sickness friendly recipes to experiment with. These recipes are a great way to sneak nutrient-dense veggies onto your daily plate, always including what sounds good to you at the moment.
Farmers Market Chicken Soup from @ali_kristen
1.5 Tbsp. olive oil
2 medium sweet onions, chopped
2 shallots, chopped
1 leek (whites and greens), thinly sliced
5 cloves garlic (about 2 Tbsp.), chopped
3 lb. free-range organic chicken
Sea salt, pepper, paprika, & thyme
3 carrots, peeled & chopped
3 parsnips, peeled & chopped
1 bunch flat-leaf parsley
1 bunch dill
8+ cups water or stock
1 bunch kale
HEAT oil over medium heat.
ADD onion, shallots, leek, and garlic, and cook for 10 minutes until fragrant.
RINSE the chicken, pat dry, and then place it in the pot
SEASON the chicken generously on both sides with salt, pepper, paprika, and thyme.
ADD carrots, parsnips, parsley, and dill.
COVER the chicken and vegetables with your water or stock (you can use half water and half stock if you’d like).
BRING the pot to a rapid boil, and then simmer covered over medium-low heat for at least 90 minutes (more is fine!).
TAKE the herbs and chicken out of the pot, remove the skin and bones, and add all shredded meat back into the pot.
BREAK your kale into 1-inch pieces, add to the pot, and cook for another 5 minutes until wilted.
Photo by Erica Gannett
Sweet Potato “Toasts” From @PaleoPaparazzi
Steph’s Note: Any deli meat/proscuitto/smoked salmon would need to be heated until steaming during pregnancy, and you averse to eating proteins may prefer to avoid those options entirely during the first trimester. Try eating this kind of meal topped with coconut butter, almond butter, ghee, guacamole, or avocado slices on top instead.
Your choice of toppings, including:
Whole30-compliant Smoked Salmon (be sure to check your labels)
Whole30-compliant Sausage (be sure to check your labels)
PREHEAT oven to 400. Line a baking sheet with parchment paper.
SLICE sweet potato into 1/4″ an inch slices (a mandolin slicer helps to make uniform slices). Coat both sides of sweet potato with oil and lightly sprinkle with salt.
COOK for 30 minutes, flipping after 20 minutes.
SET oven to broil and continue to cook for one minute on each side, until toasty.
TOP with your favorite combinations of ingredients listed above.
Sweet Potato and Apple Mash from @steph_gaudreau
Steph’s Note: Stir in collagen peptides for protein or pair with whatever protein sounds best.
2 pounds sweet potatoes
1/2 pound apples or 1 cup unsweetened store-bought applesauce (check your labels!)
Generous pinch of sea salt
1 tbsp ghee, optional
Leftover protein of your choice
PREHEAT oven to 400F, and line a baking sheet with parchment paper or aluminum foil. Roast the sweet potatoes for about an hour. Remove from oven and let them cool.
IF you’re making the applesauce from scratch, do this while the sweet potatoes are roasting. Peel and dice the apples. Put into a small pot with a 2–3 tablespoons of water and cover with a lid. Cook over medium-low heat until the apples are very soft. Remove the lid and cook until most of the water has evaporated.
PEEL the skins off the sweet potatoes. Combine with the applesauce in a large bowl and mash with a hand masher until it’s to your desired texture, or use a food processor.
ENJOY warm or cold! This makes a great breakfast on the run, served with leftover protein from dinner.
Tomato Basil Soup from @staciehassing.dietitian
1 Tbsp. olive oil + more for drizzling
1 medium onion, chopped
4 cloves garlic, peeled and chopped
4-6 basil leaves, torn or chopped + more for garnish (may substitute 1-2 tsp. dried basil)
2 28-ounce can or jar of no-salt added diced tomatoes
Sea salt and pepper to taste
PLACE a medium saucepan over medium heat. Add oil. When oil is hot, add onion and cook 4 minutes until slightly soft, stirring occasionally. Add garlic and cook an additional 30 seconds or until fragrant. If using dried basil, stir it in now.
ADD tomatoes and their juice and bring to a boil. Cover, reduce heat and simmer for 10 minutes.
TRANSFER to a blender container, add basil leaves and blend until desired consistency.
TASTE and season with salt and pepper. Sprinkle with chopped basil and drizzle with additional olive oil, if desired.