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 Today we are building on our concept of developing a "fridge market", that is - developing a well stocked arsenal of portioned, tasty, and nutrient-packed items for easy access during the week. Today we focus on the two major nutritional categories that are a focus during pregnancy; folic acid and calcium. During your pregnancy you will need to pump up your intake of folic acid (400 micrograms per day) and calcium (1200-1500mg per day). Though you should be taking a multivitamin supplement, you should vary your intake between synthetic and natural.
You will find today's items to be inexpensive and easy to make while being versatile and diverse in taste. The two featured ingredients are really just wonder foods; Chick Peas and Kale. Fridge Market items are designed to be anything from individual snacks, side items, or building blocks to a larger meal. They are also designed to be readily available in the fridge. 1. Marinated Chick Pea Salad - Folic Acid 1 large can (28-30oz), or 2 small cans (14oz) of chick peas
1 lemon, juiced
1/2 cup finely chopped parsley
2 tbsp extra virgin olive oil
2 tsp (or pinches) of salt
1/2 tsp pepper
*Drain and rinse chick peas
*Mix lemon juice, parsley, olive oil, salt, and pepper in with the chick peas.
*Mix well. Portion off in your individual serving containers for the fridge. Label the container.
Marinated Chick Pea Salad Fact: Chick Peas (or Garbanzo Beans) are loaded with Folic Acid, B & C vitamins, calcium, iron, and protein. They have an amazing subtle taste that allows them to be paired with almost any meal, and are filling enough to be eaten on their own. If Chick Peas have one negative, it would be their sodium content.
2. Griddle Corn and Kale Salad - Calcium
1 large can (28-30oz), or 2 small cans (14oz) of corn, drained. You can also use frozen corn, defrosted and drained.
1/2 of a bunch, or approximately 4 cups of raw kale, washed, stemmed, blanched, and drained
1/2 tbsp cracked red pepper (chili flakes)
2 tbsp extra virgin olive oil
1 clove of garlic, chopped
2 tsp salt, more or less to taste
*Bring a half filled stock pot of water to a boil and have a large bowl with ice water ready for blanching. Throw the Kale in the boiling water for about 1 minute, until it turns bright green and becomes limp. We don't want to over cook this, just a flash cook and cool down in the ice bath. Take Kale out of ice bath and drain in paper towels. When Kale is drained, roughly chop the Kale.
*In a large saute pan, starting with a cool pan, put olive oil, garlic, chilis, and half the salt into the pan. Bring this up to a medium-high heat until the garlic starts to lightly brown. This is the technique to making a really good italian aioli. If you start with a cool pan the garlic flavor and heat of the chilis intensify.
*When pan is hot, throw the corn in the pan. Evenly distribute the garlic and oil by using tongs, spatula, or flipping the pan. Add the remaining salt. We want the corn to release its sweet starch/sugar to make the salad sweet. Let the corn sear on one side until it starts to brown. You will notice the corn start to stick to the pan. Flip the corn again to the other side. We want to get a slight brown griddle mark on the corn. Altogether this takes about 5 minutes over high, medium high heat.
*Add in Kale and saute together for another 2 minutes.
*Mix well. Portion off in your individual serving containers for the fridge. Griddle Corn and Kale Salad Fact:Stork Fork Fridge Market Tip: Kale is a significant source of just about everything including calcium, vitamin A, B6, C, E, magnesium, thiamin, folic acid, etc. It is a power food for everyone. Endurance athletes swear by the powers of Kale and truth be told, this is a great substitute for spinach (see our ravioli recipe with kale forthcoming). Corn is no slouch either in the folic acid department. Try this recipe in the summer when fresh corn is in season. Grill the Corn, and remove the kernals with a knife.
Since these items have similar ingredients we make these salads on Sunday to have in the fridge all week! We want to create a prepared foods "market" in your fridge so that you have quick and convenient access to great tasting and nourishing foods. |
