Saturday, March 12, 2011

Protein Packed for a Powerful Pregnancy - 68 grams!

Nutritional guidelines for preventing pre-eclampsia include a minimum of 80 g of protein daily. Finding it hard to reach that number while eating afford-ably and healthfully?
Try this dinner: Wholewheat Basmati Rice (7g), Grilled Chicken (42g), Pumpkin Mung Bean Curry (7g) and Plain Yogurt (12g). That's 68 grams of protein in one meal!! Plus you get in your calcium, vitamins and micro-nutrients from all of the wonderful whole grains, pumpkin, and plain yogurt.

Brown Basmati Rice
2 c rice
1 tsp salt
1 potato, peeled and sliced into 1/4 in circles

Wash and rinse brown rice. Boil rice and water with enough water to cover the rice by 1 1/2 inches for about 10 minutes, or until a grain of rice can be easily split in two with your fingernail. Drain rice and set aside. Pour 1 Tbs oil in the bottom of the pot, line with potato slices in a single layer, pour drained rice on top in a pyramid, cover with tinfoil and the lid, and cook for 20-30 minutes on medium-high or until rice is steam-cooked and the potatoes are crispy. Rice should be fluffy. Sprinkle with raisin/craisins if desired. (I've found this to be the best cooking method for fluffy brown rice.)

Pumpkin Mung Bean Curry
1/2 c mung beans
1 c diced pumpkin
1/4 c shredded coconut (optional)
1/2 tsp black mustard seeds
1/2 tsp cumin seeds
1 onion, chopped
3 garlic cloves minced
2 Tbs chopped mint
2 Tbs chopped cilantro
1/2 tsp or 1/2 inch of fresh ginger

Boil the mung beans (with salt for taste) for 45 min-1 hr until cooked. Set aside. Pour 1 Tbs olive oil in a medium pot on medium-high heat, once hot toss in the mustard and cumin seeds; cook until the seeds start to pop. Add onions, garlic, and ginger; saute until golden brown. Add pumpkin and 1/2 c-1 c of water; cover and cook until pumpkin is soft. Add coconut, beans, mint and cilantro. Cook for another 10 minutes. Serve with plain yogurt.

1 comment:

  1. Masha'Allah, I am a childbirth educator in Saudi and I also teach 80 to 100 grams of daily protein to avoid preclamsia/toxemia. This was proven years ago by Dr. Brewer and many studies were done since his time. It's soooooooo good to see others teaching this important basic information to moms! Keep up the good work.

    Best regards,
    Aisha, Natural Mom