Main Meals for Pregnancy

Grilled Lemon Pepper Salmon

Makes 2 servings

One of the best ways to get your omega-3s is wild-caught salmon. Though many are not comfortable cooking fish, it’s actually quite simple. For the best quality salmon, I prefer to buy it frozen and defrost in the refrigerator overnight (virtually all “fresh” salmon at the store was flash-frozen within 24 hours of catching anyways). Good quality fish should not smell fishy, but rather like the fresh ocean air.

Ingredients

• 􏰀 Two 3-4 oz fillets of wild Alaskan salmon, skin on

• 􏰀 Juice of 1⁄2 lemon

• 􏰀 3⁄4 teaspoon of crushed lemon pepper (or less if desired)

• 􏰀 Sprinkle of sea salt

• 􏰀 Drizzle of olive oil

  Directions

1. Coat salmon with spices and oil.

2. Preheat grill over medium heat. Place salmon directly on the grill,

3. skin side down (alternatively, use a large, heavy-bottomed skillet to cook this on the stovetop). Grill for 3-5 minutes, or until edges of fish begin to turn opaque. Flip and cook an additional 1-2 minutes, or until cooked to your liking.

NOTE: You may remove the skin before serving or eat the skin (after all, it’s rich in omega-3 fats and glycine). If you double or triple this recipe, you can use leftover fish to make salmon cakes.

Salmon Cakes

Makes 12-14 salmon cakes, depending on size

If you’re not a big fan of fish or find salmon a little too “fishy,” I encourage you to try salmon cakes. Unlike most fish cake recipes, I use a mashed potato in place of bread crumbs, making this appropriate for those who avoid grains or gluten. This is also a great way to use up leftover fish.

Ingredients

• 􏰀 2 lb wild Alaskan salmon, cooked (canned salmon works well)

• 􏰀 1 teaspoon salt

• 􏰀 1⁄2 teaspoon black pepper

• 􏰀 1⁄2 teaspoon garlic powder

• 􏰀 juice from 1⁄2 lemon

• 􏰀 1 large russet potato, peeled, chopped

• 􏰀 1 bell pepper, minced (red, orange or yellow for best color)

• 􏰀 3 green onions, minced (green and white parts)

• 􏰀 3-4 slices thick-cut bacon, cooked, chopped

• 􏰀 2 eggs (ideally from pasture-raised hens)

• 􏰀 coconut oil for cooking

• Directions

1. Inasmallpotofsalted,boilingwater,cookpotatountileasilypierced with a fork. Drain water. Mash until smooth. Let cool.

2. Once potatoes are cooled, place all ingredients in a large bowl. (If cooking fresh salmon, double check that any bones have been removed. If using canned salmon, there’s no need to remove any remaining bones as they have been softened during the canning process—and are a great source of calcium.)

3. With very clean hands, thoroughly combine all ingredients. Form into patties and set aside (place in refrigerator unless cooking right away).

4. Heat 2-3 Tbsp coconut oil in a cast iron skillet over medium-high heat.

5. Frythecakesfor1-2minutespersideuntilgoldenbrown.Youmay

6. need to add additional coconut oil with each batch.

NOTE: Though salmon is nutritionally an excellent choice, other types of fish work well in this recipe. Halibut and cod are favorites in our house.

Beanless Beef Chili

Makes 6 servings

This recipe is “beanless” for the convenience of those who don’t enjoy beans in their chili, prefer a low-carb chili, or have digestive issues from eating beans. If you like beans, go ahead and mix them in or serve them alongside.

Ingredients

• 􏰀 1 dried chipotle pepper, stem removed

• 􏰀 1 cup boiling water

• 􏰀 1 1⁄2 teaspoons coconut oil

• 􏰀 1 cup chopped yellow onion

• 􏰀 1 cup chopped green bell pepper

• 􏰀 1 cup chopped red bell pepper

• 􏰀 4 garlic cloves, minced

• 􏰀 1 pound ground beef (grass-fed)

• 􏰀 1⁄2 pound spicy ground pork sausage

• 􏰀 3 oz beef liver, ground or finely chopped (optional)

• 􏰀 1 tablespoon chili powder

• 􏰀 1 tablespoon ground cumin

• 􏰀 1 teaspoon dried oregano

• 􏰀 1 teaspoon unsweetened cocoa powder

• 􏰀 1 teaspoon Worcestershire sauce

• 􏰀 1 (28 ounce) can crushed tomatoes

• 􏰀 1 1⁄2 teaspoons sea salt

• 􏰀 1⁄2 teaspoon ground black pepper

Directions

1. Soak chipotle pepper in boiling water until softened, about 10 minutes. Remove pepper from water and mince.

2. Melt coconut oil in a large pot over medium heat.

3. Add onion and bell peppers to the pan. Cook until tender, 5 to 10 minutes

4. Stir garlic and minced chipotle into onion mixture and cook until fragrant, about 1 minute.

5. Add beef and sausage to the pan. Cook and stir until meat is browned and crumbly, 10 to 12 minutes.

6. Add remaining ingredients, stir to combine. Bring to a boil, reduce heat to low, and simmer until flavors are developed, 10 minutes.

7. Servewithfull-fatsourcream,avocado,marinatedredonionsand any other low-carb toppings.

NOTE: Chili often tastes better the next day. Make a double batch and consider freezing extra for quick meals.

Bone Broth

Yields approximately 4 quarts, depending on size of your stock pot/slow cooker

This recipe is for chicken or turkey broth, however beef or pork bones may also be used. I personally like to use bones after they have been cooked, both for ease and for better flavor. For example, if I roast a whole chicken or make a batch of chicken wings, I’ll save the carcass (bones, skin, and any cartilage) in the freezer for making bone broth at a later time. Ideally, I like to fill the pot about half full of bones to ensure the broth is plenty rich. This recipe can be made in a slow cooker, pressure cooker, or on the stove-top. The resulting broth will need to be seasoned (lots of salt!).

Ingredients

• 􏰀 2 to 3 pounds of bones, such as necks, backs, breastbones, wings, and feet (ideally from pasture-raised chicken or turkey)

• 􏰀 1 tablespoon vinegar or lemon juice

• 􏰀 1 large onion, skin on, cut into quarters

• 􏰀 2 carrots, whole

• 􏰀 2 celery stalks, ideally with leaves

• 􏰀 1 bay leaf

• 􏰀 1 tablespoon kombu flakes (optional; an excellent source of iodine)

• 􏰀 1⁄2 teaspoon black peppercorns (optional)

• 􏰀 vegetable scraps – (optionally add kale stems, parsley, garlic, ginger, etc)

• 􏰀 filtered water, to cover

Directions

1. Place all ingredients in a large stock pot, slow cooker, or pressure cooker. Cover with water - it should cover the contents of the pot by about an inch of water. Put the lid on your pot. Stove-toporslow-cooker:Bringtoasimmerandcookonlowfor 12-24 hours.

2. Pressure cooker: cook on high pressure for 60-90 minutes. The stock is done when the bones are soft. The ends of chicken or turkey bones should literally crumble, otherwise you can let it continue cooking to maximize the mineral content of the broth. (Beef or pork bones, especially knuckle bones or marrow bones, can be used for a second batch of stock.)

3. Whenfinished,thestockshouldbearichgoldencolor(chickenand turkey make a more pale broth).

4. To strain broth, set a metal strainer over a large pot or bowl. Using a large ladle, pour broth over strainer. Discard solids. Let cool slightly before storing, however be sure to refrigerate within 2 hours, as broth is an ideal environment for bacteria to grow.

5. Storebrothintherefrigeratorforupto3daysorfreezeforlong- term storage.

NOTE: I make big batches of stock and freeze the leftovers for later. If you’re not cooking for a big crowd, consider freezing stock in ice cube trays, so you can defrost it quickly for a mug of bone broth or a small batch of soup. Don’t forget to make extra in preparation for your postpartum recovery.

Chicken & Vegetable Soup

Makes 4 servings

Just about nothing compares to the flavor and comfort of grandma’s chicken soup, thanks to using bone broth as a base. This recipe is easily adapted to what vegetables you have in your house. Try adding kale, cabbage, zucchini or bell peppers.

Ingredients

• 􏰀 1 large onion, chopped

• 􏰀 3 large carrots, peeled, chopped

• 􏰀 4 stalks celery, chopped

• 􏰀 2 tablespoons butter

• 􏰀 1 teaspoon sea salt, or to taste

• 􏰀 1⁄2 teaspoon black pepper

• 􏰀 1⁄2 teaspoon dried thyme

• 􏰀 6 cups chicken bone broth

• 􏰀 1 lb chicken meat, picked from a roasted chicken (or pre-cooked

• chicken thigh meat, chopped)

• 􏰀 1⁄2 cup heavy cream

• 􏰀 1 tablespoon lemon juice

• 􏰀 2 tablespoons fresh parsley, to garnish (optional)

• Directions

1. In a large pot over high heat, sauté all vegetables in butter with salt, pepper, and thyme until lightly browned and fragrant.

2. Add chicken stock and bring to a boil.

3. Add chicken meat, heavy cream, and lemon juice. Reduce heat and

4. simmer for 5 minutes. Adjust seasonings to taste. Serve with fresh parsley.

NOTE: Rich in gelatin and minerals, this makes an excellent soup for postpartum recovery.

Grass-fed Beef Meatloaf

Makes 8 servings

Hearty, nourishing, and packed with nutrition. This meatloaf is a an excellent source of choline, vitamin B12, iron, vitamin A, folate, zinc, and numerous other nutrients that benefit your health and your baby’s health. Many meatloaf recipes call for bread crumbs or oatmeal, but I like a meatier version that uses just a bit of almond or coconut flour instead.

Ingredients

• Meatloaf:

  • 􏰀 1 small onion, finely diced

  • 􏰀 8 oz mushrooms, finely diced

  • 􏰀 2 cloves garlic, minced

  • 􏰀 2 tablespoons coconut oil

  • 􏰀 1 small zucchini, grated

  • 􏰀 2 lbs grass fed ground beef

  • 􏰀 6 ounces grass-fed beef liver, finely chopped or ground (maysubstitute liver paté)

  • 􏰀 2 eggs, ideally from pastured chickens

  • 􏰀 1⁄4 cup almond flour or coconut flour

  • 􏰀 2 teaspoons sea salt

  • 􏰀 1/2 teaspoon black pepper

  • 􏰀 1 teaspoon dried oregano

  • 􏰀 1 teaspoon dried thyme

• Topping:

  • 􏰀 6 ounces tomato paste (1 small can)

  • 􏰀 1 tablespoon maple syrup or honey

  • 􏰀 1 packet stevia (optional, if you prefer this to be sweet, like ketchup)

  • 􏰀 1 teaspoon soy sauce

Directions

1. In a large skillet over medium-high heat, sauté onion, mushrooms, and garlic in coconut oil until lightly browned and all water (released from the vegetables) has evaporated from the skillet. Set aside to cool.

Recipe Appendix | 267

1. In a large mixing bowl, mix meat, cooked vegetables, and all remaining meatloaf ingredients.

2. Formintoaloafshapeina9x13inchglassbakingdish.

3. Mix topping ingredients. Adjust seasonings to taste. Spoon over

4. meatloaf.

5. Bakemeatloafina350degreeovenfor45-60minutes,oruntil

6. cooked through.

NOTE: This recipe is a great way to include nutrient-dense liver in your diet if you’re not a fan of the taste.

Low-carb Shepherd’s Pie

Makes 6-8 servings

Comfort food without all the carbs, thanks to swapping in cauliflower in place of potatoes.

Ingredients

• Filling:

  • 􏰀 1 lb grass fed ground beef

  • 􏰀 3 ounces grass-fed beef liver, finely chopped (optional)

  • 􏰀 1 small onion, finely diced

  • 􏰀 3 carrots, peeled, finely diced

  • 􏰀 2 stalks celery, finely diced

  • 􏰀 2 cloves garlic, minced

  • 􏰀 1 tablespoon butter

  • 􏰀 1 teaspoon salt

  • 􏰀 1⁄2 teaspoon black pepper

  • 􏰀 2 teaspoons dried thyme

• Cauliflower Topping:

  • 􏰀 1 large head cauliflower, chopped

  • 􏰀 4 tablespoons butter

  • 􏰀 1 teaspoon sea salt, or to taste

  • 􏰀 1⁄2 teaspoon black pepper

Directions

1. Steam cauliflower while preparing the filling, which takes 10-15 minutes, depending on the size of cauliflower pieces.

2. Inalargeskillet,cookgroundbeefovermedium-highheat.Ifthe pan is dry, add a bit of butter or coconut oil (grass-fed beef can be very lean).

3. With a spatula, break up meat into bite-sized pieces. Once browned, add liver and cook for 1-2 minutes.

4. Removefromheatandplaceina9x13inchbakingdish.Donot drain rendered fat.

5. In the same pan, add butter, onion, carrots, celery, garlic, salt, pepper, and thyme.

6. Cookfor10minutes,beingsuretoscrapeupbrownedbits.

7. Mashsteamedcauliflowerwithbutter,salt,andpepper.Spreadon

8. top of meat and vegetables.

9. Bakeina400degreeovenfor20minutes,untilcauliflowerislightly

10. browned.

NOTE: This recipe is a great way to include nutrient-dense liver in your diet if you’re not a fan of the taste.

Twice Baked Spaghetti Squash with Meatballs

Makes 6 servings

Baking the squash twice vastly improves the flavor of spaghetti squash. Give this method a try even if you haven’t liked spaghetti squash in the past.

Ingredients

• Spaghetti Squash:

  • 􏰀 1 large spaghetti squash

  • 􏰀 2 tablespoons extra-virgin olive oil

  • 􏰀 1 teaspoon salt

  • 􏰀 1 jar high-quality marinara sauce (or 3-4 cups homemade marinara)

  • 􏰀 6 oz mozzarella cheese, shredded (from grass-fed milk, if possible)

  • 􏰀 6 oz Parmesan cheese, shredded (from grass-fed milk, if possible)

• Meatballs:

  • 􏰀 1 small onion, finely diced

  • 􏰀 8 oz mushrooms, finely diced

  • 􏰀 2 cloves garlic, minced

  • 􏰀 2 tablespoons coconut oil

  • 􏰀 1 lb grass fed ground beef

  • 􏰀 3 ounces grass-fed beef liver, finely chopped or ground (optional)

  • 􏰀 1 egg, ideally from pastured chickens

  • 􏰀 1 teaspoon sea salt

  • 􏰀 1/4 teaspoon black pepper

  • 􏰀 1/2 teaspoon dried oregano

  • 􏰀 1/8 teaspoon red pepper flakes (optional)

Directions

1. Preheat oven to 400 degrees F.

2. Slicethespaghettisquashinhalflengthwisewithalarge,sharpknife.

3. Scoop out the seeds (you can reserve seeds and roast separately like

4. pumpkin seeds.)

5. Rubtheinsideofthesquashwitholiveoilandsprinklewithsalt.

6. Place each squash half, cut side down, on large rimmed baking sheet, such as a lasagna pan. Add 1⁄2 cup water. Bake for 30-45 minutes, until the squash is tender. (It’s cooked when it gives slightly when

you push on the outside.)

1. While squash is baking, make meatballs. In a large, cast-iron skillet

2. over medium-high heat, sauté onion, mushrooms, and garlic in coconut oil until lightly browned and all water (released from the vegetables) has evaporated from the skillet. Set aside to cool. In a large mixing bowl, mix meat with cooked vegetables and remaining meatball ingredients. Form into 12-15 meatballs. Place meatballs on a greased baking dish, at least 1 inch apart. Bake for 15 minutes, or until cooked through.

3. Oncesquashiscooked,removefromoven.Fillwithmarinarasauce. Top with cheese. Return to oven on the top rack and bake for 20 minutes, or until cheese is melted/browned to your liking. Let sit for 10 minutes (if you can wait!) to let the juices sink in.

4. Servebyscoopingthefleshofthesquashwithalargespoon.The squash should break apart into spaghetti-like strands while serving. Top with meatballs.

Coconut Chicken Curry

Makes 8 servings

There’s something about curry that is so satisfying. The blend of spices and creamy coconut milk really make this a treat.

Ingredients

• 􏰀 1 medium onion, finely diced

• 􏰀 1 cup fresh green beans, trimmed, cut into 2 inch pieces

• 􏰀 1 green bell pepper, thinly sliced

• 􏰀 1 red bell pepper, thinly sliced

• 􏰀 2 cloves garlic, minced

• 􏰀 2 tablespoons freshly grated ginger

• 􏰀 1 tablespoon coconut oil

• 􏰀 2 tablespoons mild curry powder (such as garam masala)

• 􏰀 1 teaspoon sea salt

• 􏰀 15 oz can full-fat coconut milk (check ingredients to avoid preservatives

• and additives)

• 􏰀 16 oz chicken bone broth (ideally homemade)

• 􏰀 16 oz cooked, shredded chicken

• 􏰀 3-4 cups fresh spinach

• 􏰀 juice of 2 limes

• 􏰀 dash of soy sauce or tamari, to taste

• 􏰀 chili flakes or fresh chili slices (optional)

Directions

1. In a medium pot over medium-high heat, sauté onion in coconut oil until lightly browned.

2. Add all remaining vegetables, garlic, ginger, curry powder, and salt. Cook for 5 minutes.

3. Add coconut milk, broth, and chicken.

4. Simmerfor10minutes.

5. Add lime and tamari to taste.

6. Justbeforeserving,addfreshspinachandstirtowilt.

NOTE: This recipe freezes extremely well. Make a double batch and freeze extra for your postpartum recovery.

Slow Cooker Carnitas

Makes 16 servings

Pulled pork is hands down one of the most delicious meals around. Turn it into carnitas by using the right blend of spices and quickly pan-frying it after cooking to crisp up the edges. Pork shoulder is an excellent source of glycine, iron, zinc, vitamin B6, and many other nutrients, so although conventional wisdom suggests it’s not healthy, I beg to differ.

Ingredients

• 􏰀 4-5 lb pork shoulder, ideally from a pasture-raised pig

• 􏰀 1 onion, finely sliced

• 􏰀 2 teaspoons sea salt

• 􏰀 1 teaspoon garlic powder

• 􏰀 1 teaspoon chili powder

• 􏰀 1 teaspoon cumin

• 􏰀 1 teaspoon oregano

• 􏰀 juice of 2 limes (or 2 tablespoons apple cider vinegar)

• 􏰀 2 tablespoons coconut sugar or maple syrup (optional)

Directions

1. Placeonionsinbottomofslowcooker.

2. Mix spices and salt. Rub over pork shoulder and place in the slow

3. cooker.

4. Add lime juice or vinegar.

5. Cookonhighfor6-8hours.

6. Whenfinished,theporkwilleasilyshredwithafork.Adjustcooking

7. time as necessary.

8. Remove pork and either eat as is -or- Place drained meat in a cast

9. iron skillet with some rendered pork fat (there’ll be a layer on top of your slow cooker). Cook on high heat until pork is crisp around the edges.

10. Serve and enjoy!

NOTE: This recipe freezes extremely well. Unless I’m serving a big crowd, I’ll freeze half the recipe right away in individual portions.