4 Easy Recipes Chock-Full of Nutrients for Baby

After learning which foods contain key nutrients for pregnancy from Ryann Kipping, our guest expert in prenatal nutrition, we decided to map out a few recipes that incorporate these ingredients so we have a healthy meal plan for breakfast, lunch, and dinner. From sweet, berry-topped Greek yogurt parfaits to savory egg dishes and veggie-packed salmon bowls, we have you covered when hunger hits!


Greek Yogurt Parfait Bowl

This recipe kicks off your day with what feels like an indulgent sweet treat, but it really is filled with nutrients, vitamins, and antioxidants that are just fabulous for you and baby. We eat this for breakfast, lunch, a midday pick me up…even dinner! Nurtured 9’s guest expert in prenatal nutrition named 4—that’s FOUR!—of these ingredients on her most important foods to eat while pregnant list, so enjoy a big bowl and know you’re doing your very best at fueling your beautiful growing baby. 

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  • 1 cup Greek yogurt

  • 1/4 cup sliced strawberries

  • 1/4 cup additional favorite fruits; we love blackberries and blueberries

  • 1/2 banana, sliced

  • 1 tablespoon chia seeds

  • drizzle of organic honey

  • sprinkle of chopped walnuts

  • sprinkle of organic, low sugar granola (optional)

Scoop Greek yogurt into a bowl and add on all of the remaining ingredients in a beautiful display of healthy goodness. Remember, you eat with your eyes! 

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Eggs, Eggs, All of the Eggs

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Eggs are another must have item on an expectant mamas daily menu. Eggs contain choline, which is essential for spine formation and early brain development in our growing babies. What may shock you is that 95% of pregnant women eat less choline than recommended for pregnancy—and it is an ingredient NOT featured in prenatal vitamins. Moral of the story: eat the eggs. All of the eggs! Of course make sure they are cooked properly, meaning no runny eggs, as they are a listeria risk. Instead, here are a few of our favorite preparations that make eating eggs a deliciously satisfying part of our day.

Quick and Easy Ways to Get Your Eggs

Keep hard boiled eggs in the fridge for a quick snack. Mash one up with half an avocado for a creamy, healthier egg salad. Or, slice one on whole grain toast with a bit of Chile Crunch (get ready to have your mind blown). 

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Best Ever Breakfast Sandwich

I know it seems simple, like a “duh” recipe, but so often we forget just how delicious a homemade breakfast sandwich can be. We dare you to find one from a shop that rivals this delicious breakfast! Or lunch…or dinner. 


  • 2 eggs, pan-fried, poke that yolk to cook all the way through!

  • 1 English muffin

  • 2 slices of bacon 

  • 1 slice of meunster cheese

  • 1/4 avocado

Mash avocado onto half of the English Muffin, and assemble eggs, bacon, and cheese to complete the sandwich.

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Lauryn’s Famous Make Ahead Breakfast Strata

This recipe all started as an indulgent Christmas morning breakfast tradition. You know, so that we didn’t spend all morning in the kitchen—we want to get straight to presents and coffee in our family! Since then, I have made it with a variety of fillings for about a dozen or more brunch gatherings and guests and I have never had a complaint. In fact, it is a fool-proof crowd pleaser—everyone always wants the recipe and it puffs up so beautifully it truly is stunning. It feels like such a special treat when you’re eating it and it’s a great way to get in your eggs and knock some pesky vegetables off the list, since those are great for baby, too! The best part is that it can easily be tailored to your cravings. Dying for bacon? Add it! Some of my favorite combos include: 

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*Green chiles and bacon

*Caramelized onion and mushrooms (add kale for a baby boost, kudos to our nutritionist!)

*Lots of your favorite veggies!


  • 10 large eggs

  • 3 cups whole milk

  • 12 slices (1/2-inch thick) white bread

  • 2 1/2 cups coarsely shredded gruyere

  • 1 cup red bell peppers, seeded and chopped

  • 1 cup green chiles, chopped

  • 1 cup chopped broccoli for a baby boost

  • salt and pepper

  1. Line a 9-by-13-inch baking dish with foil. In a large skillet, cook the peppers and broccoli in a bit of olive oil with a pinch salt and cook, stirring, until the peppers and broccoli are softened, about 10 minutes.

  2. In a bowl, whisk together the eggs and pinches of salt and pepper. Whisk in the milk.

  3. In the prepared dish, arrange bread slices in a single layer, cutting to fit if needed. Top with the pepper and broccoli mixture and a layer of cheese. Pour in the egg mixture and top with the remaining cheese. 

  4. Cover with plastic; refrigerate overnight. Uncover before baking.

  5. Preheat the oven to 350 degrees . Bake until puffed up and browned, about 45 minutes. Let cool for 10 minutes. Serve up & enjoy.

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Honey Garlic Salmon with Lentil, Asparagus & Avocado Bowls (makes 2 servings)

This recipes ticks 5 top foods to eat during pregnancy off of our expert nutritionist’s list. It seems almost too good to be true. But not only is it nutrient packed, it’s also delicious, filling, and Instagram worthy. The lentils, kale, and asparagus contain iron and folate, the salmon packs protein and DHA, the walnuts have protein, magnesium, zinc, phosphorus, folate, and choline. It’s basically a power bowl for baby development. Dig in!

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For the Lentil, Asparagus, and Avocado Bowl


  • 1/2 cup uncooked French green lentils

  • 1 bunch asparagus sliced into small pieces

  • 4 cups chopped baby kale

  • 4 cloves garlic through press

  • extra-virgin olive oil

  • 1 avocado, sliced (1/2 in each bowl)

  • 6 tbsp favorite hummus (3 in each bowl)

  • 2-4 tsp sambal oelek (optional for spice)

  • small handful of toasted walnuts

  • coarse salt and freshly ground pepper

  1. Cook the lentils in boiling water until tender. About 20 to 25 minutes. 

  2. Sauté the asparagus in a bit of olive oil until slightly tender, then add the garlic. Add your chopped kale and continue until wilted. You may add water if you need help wilting. Plate lentils and sautéed kale in a low, wide bowl. Top with avocado slices, a dollop of hummus and a little sambal oelek (optional). Add a sprinkle of walnuts. Pop your salmon (preparation next) atop your lentil bowl.

For the Salmon


  • 1/2-3/4 pound fresh salmon cut into 2 pieces

  • 3 cloves garlic through press

  • 1/4 cup honey

  • 1 tablespoon lemon juice

  • 1 tablespoon soy sauce

  • 1 tablespoon olive oil

  • Salt & pepper

  1. Sprinkle the salmon with salt and pepper. Add the salmon to an oiled skillet over medium-high heat. Cook it for 4-5 minutes per side or until it's just cooked through.

  2. Mix the lemon juice, soy sauce, honey, and garlic in a bowl. Pour the sauce mixture into the pan and spoon the sauce over the fish. Let thicken and coat the fish. Add salmon to your already beautiful lentil bowl.

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