The @whole30recipes Instagram feed brings you delicious, Whole30 compliant recipes all day, every day. Check out these morning sickness friendly recipes!
We’ve heard from many pregnant mamas who would really like to continue their Whole30-style eating habits during their pregnancy, but feel derailed by morning sickness. In last week’s post, Registered Dietitian Stephanie Greunke of Rock Your Hormones shared strategies for battling morning sickness. And in February, Whole30’s own Melissa Hartwig posted about her personal experience with food aversions. Today, we’ve collected several recipes for you to experiment with that will still allow you to get whole foods based nutrition while accounting for the fact that you’re nauseated and suffering from food aversions.
Morning Sickness Friendly Recipes
Ginger Broth with Zucchini Noodles from Its Me Charlotte
Steph’s Note: The great thing about this basic soup recipe is that you can customize it with whatever protein and veggies sound good to you. If nothing does, then just sip on the bone broth simmered with a bit of ginger and a squeeze of citrus.
2-3 cups bone broth
1/2 inch piece of grated ginger root
Desired amount of shredded chicken, sliced chicken sausage, or other pre-cooked protein
Desired amount of zucchini noodles
Thinly sliced green onion
Lime or lemon wedge
ADD grated ginger to bone broth and set over low heat until gently simmering. Allow to simmer together for 1-2 minutes. Add protein of choice and allow soup to simmer for a few minutes more, until protein is cooked through.
REMOVE from heat, add desired zucchini noodles, and garnish with green onion and a squeeze of citrus.
Orange, Sweet Potato and Ginger Smoothie from Becoming Jolie
Steph’s Note: Smoothies are not usually encouraged during a Whole30, but when you’re suffering from morning sickness the most important thing is to just get something nourishing into your body. Whole-food smoothies are a great way to make that happen. You can add proteins and veggies back into rotation once you’re able to tolerate them again in the morning. In the meantime, consider adding a scoop of Vital Protein’s collagen peptides or 100% egg white protein powder to this smoothie for a boost of easily-digested protein.
½ roasted sweet potato
1 banana (a sliced, frozen banana is delicious in this recipe)
The juice of one large orange, or around ¼ cup orange juice
¼ cup coconut milk
A few ice cubes
¼ tsp cinnamon, turmeric and dried ginger (or about half a thumb’s size piece of fresh ginger that has been frozen and grated)
Additional water as needed
PLACE all ingredients into a blender and blend well, until smooth. Enjoy!
Sweet Potato, Parsnip and Carrot Mash with Vanilla From The Whole Smiths
Steph’s Note: This mash is made from relatively bland root veggies, so it may be more palatable if you’re struggling with food aversions. You can also stir Vital Proteins Collagen Peptides into this mash for a little bit of added protein.
2 sweet potatoes, diced
1 parsnip, peeled and diced
2 cups diced carrots
4 Tbs ghee
1 vanilla pod
1/2 tsp salt
1 tsp cinnamon
PLACE diced sweet potatoes, parsnip and carrots in a large pot, and cover with water. Heat pot on high and bring to a boil.
MEANWHILE, heat ghee in a saucepan on medium-low. Open vanilla pod, scrape seeds into heating ghee. Place pods in pan as well (you will remove these before serving). Continue to simmer the ghee, careful not to burn it.
WHEN sweet potatoes, parsnip and carrots have come to a boil, lower heat to simmer and cook until veggies are tender. When they’re fork tender, drain off the water.
PLACE all veggies in a large blender or food processor. Add the vanilla ghee (remove pods), salt and cinnamon. Blend until pureed and serve.
Herb and Fruit Infused Ice Cubes from Kara the Whole Mama
Steph’s Note: It’s important to stay hydrated while you’re battling morning sickness, but sometimes the nausea can prevent you from wanting to drink water. Making a tray of these pretty infused ice cubes might be one way you can motivate yourself to sip water throughout the day. Experiment with combinations of fruit and herbs that work for you; mint, lemon, ginger or orange might help ease your morning sickness symptoms.
PLACE a few pieces of your favorite fruit and/or herbs into an ice cube try or silicone mold. Cover with water and freeze.
ONCE frozen, pop cubes out of a try and place them in a freezer safe container or zip-top bag.
ADD a few cubes to your favorite water bottle first thing in the morning, fill with water and sip all day long.