Green Smoothie – gluten free, dairy free, sugar free.


Pregnancy nutrition can be challenging, especially in the first trimester. One way to help keep morning sickness at bay (or help manage it) is to eat food rich in vitamin B6 and potassium. Avocados happen to be rich in both, with a 1 cup portion meeting 20% of the daily value for each. You’ll also get filling, healthy fat and a wonderful hit of 10g of fiber to boot.


Avocados are awesome !

I give you full permission to chow down on avocados. Stuffed avocados. Guacamole, or simply add an avocado to your favourite smoothie. You name it, Do it for you – do it for your baby !

Avocados are referred to as the “perfect food” by nutritionists (and I am sure many Mums). As they contain in excess of 25 essential nutrients including vitamin A B C E & K, copper, iron, phosphorus, magnesium and potassium.


Avocado’s have been my favourite choice of “first baby food” as they are not only easy to mash and prepare but they also contain :

  • Folate — This water-soluble B vitamin promotes healthy cell and tissue development. This is especially important during periods of rapid cell division and growth such as early infancy and pregnancy. Folate is also essential for metabolism of homocysteine and helps maintain normal levels of this amino acid.
  • Monounsaturated Fats — These types of fats help control triglycerides in the bloodstream, lower blood cholesterol and control insulin resistance.
  • Lutein — This is a carotenoid (a natural pigment) that protects against cataracts and certain types of cancer, and reduces the risk of macular degeneration, the leading cause of blindness in adults 65 years of age and older. Avocados contain 3 or more times as much lutein as found in other common vegetables and fruits.
  • Oleic acid and Potassium — Both of these nutrients also help in lowering cholesterol and reducing the risk of high blood pressure.

Nutrient Dense Green Smoothie

Another reason why I love avocados is that they make the creamiest smoothies ! It might sound weird but trust me, if you feel bloated using dairy, substituting half an avocado in your smoothie will satisfy any milky, creamy carb type cravings you have.

Try this green smoothie recipe – its gluten free, dairy free and refined sugar free

Bang this all into a blender or food processor ..

1/2 ripe Avocado

1/2 cup Almond Milk

1/2 cup Coconut Water

1 cup chopped Kale – read more about the amazing benefits of kale

1 -2 Frozen bananas

1 -2  tsp nut butter or natural peanut butter

Optional : 1 – 2 tsp stevia or a few dates if you need a sweeter smoothie.

Plus for a protein boost (at least 15% more protein is required daily during pregnancy and postpartum) add 1 scoop of pregnancy safe Switch Nutrition Protein Switch. Use my code BFAB10 for 10% off.

Blend it all up until super smooth,  then get in in your tum !

This is my “go to” smoothie when I am staring into the pantry starving and not knowing what I want.

Always satisfies.


TIP : Stock up on Avocados at your local farmers market, then cut them up (no skin) and store pieces in the freezer so you always have them handy for smoothies or baby food. And for another creamy avocado treat try my Avocado Chocolate Mousse.

P.S Want to get more facts on what is essential for Pregnancy Nutrition. Look no further than my complimentary nutrition guide.


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About Dahlas

Dahlas Fletcher is one of Australia’s most respected and successful certified and experienced Pregnancy and Female Fitness Trainers. Her goal is to help you be the happiest, most fabulous version of yourself, inside and out.

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