3 Seasonal Smoothie Recipes for Mom and Baby
Pregnancy smoothies are one of the best ways to provide your body—and your baby’s—with essential nutrients, effortlessly and enjoyably.
At 23 Mai Paris, we support expectant mothers every step of the way: from the first trimester through the postpartum period. Because self-care also involves nutrition, here are three recipes designed specifically to meet the nutritional needs of pregnancy.
Why should you include smoothies in your pregnancy diet?
During pregnancy, the body’s need for micronutrients increases significantly. Folate, iron, vitamin C, calcium, protein… Smoothies allow you to combine several nutritious foods into a single glass, making them easy to digest—even during the morning sickness of the first trimester.
It’s also an ideal solution for pregnant women who have trouble eating large meals: it’s quick to prepare, easy to digest, and can be customized in countless ways to suit your current preferences.
Our recommendation: Prepare your smoothies the night before and store them in an airtight jar in the refrigerator. They retain their nutritional value for 12 to 24 hours.
For a change from smoothies, check out our coffee alternatives in our article: Coffee During Pregnancy: 5 Stylish Alternatives to Try.
Key nutrients to prioritize during pregnancy
Before choosing your ingredients, here’s an overview of essential nutrients and the foods that contain them, so you can make informed choices when creating your smoothies:
| Nutrient | Why it's essential | Ingredients in smoothies |
|---|---|---|
| Folic acid (B9) | Development of the neural tube beginning in the first trimester | Spinach, kiwi, banana |
| Iron | Helps prevent anemia and frequent fatigue during pregnancy | Spinach, pumpkin seeds |
| Vitamin C | Boosts iron absorption and immunity | Lemon, orange, strawberry, kiwi |
| Calcium | Bone Development in Babies | Yogurt, milk (or fortified almond milk) |
| Beta-carotene | Baby's skin, mucous membranes, and vision | Carrot, mango |
| Probiotics | Digestive issues are common during pregnancy | Plain yogurt, Greek yogurt |
| Ginger | Relieves morning sickness | Fresh ginger (1 cm is enough) |
3 Smoothie Recipes for Pregnancy, by Trimester
Each recipe has been designed for a specific moment and need during pregnancy. Feel free to adapt them to suit your preferences and the stage of your pregnancy.
How do you choose a recipe?
| Situation | Recommended recipe | Key benefit |
|---|---|---|
| Morning energy boost | The Feel Good | Folic acid, iron, hydration |
| First-trimester nausea | The Stunt | Anti-nausea, gentle on the stomach |
| Gourmet Snack | Rose Bonheur | Calcium, probiotics, enjoyment |
Recipe #1 - Morning Boost
The Feel Good
The perfect pregnancy smoothie to start your day off right—and get all your nutritional needs met first thing in the morning.
- 1 large handful of fresh spinach
- 1 small stalk of celery
- ½ cucumber
- 1 kiwi
- 1 banana
- The juice of ½ lemon
- A few fresh mint leaves
- 1 glass of ice-cold water
Recipe #2 - Anti-nausea
The Stunt
Your best ally against first-trimester morning sickness, recommended by midwives.
- 1 baby carrot (sweet and tender)
- 1 peeled orange
- ½ apple
- 1 small piece of fresh ginger (1 cm)
- ½ banana
- 1 glass of ice-cold water
Recipe #3 - A Delicious Snack
The Rose Bonheu![]()
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Strawberries and yogurt—a creamy snack that smells like spring. A real homemade treat.
- 1 generous handful of strawberries (French or Spanish)
- 1 banana
- 1 plain or Greek yogurt
- 1 glass of milk (or almond milk)
- 1 tablespoon of honey
- A few ice cubes
Customize Your Smoothie: A Quick Guide
Pregnancy smoothies are easy to customize to suit your current needs. Here’s how to adjust each recipe:
| Problem encountered | Solution |
|---|---|
| The texture is too thick | Add water or fruit juice |
| Too runny | Add a banana or some yogurt |
| Want more protein? | 1 tablespoon of Greek yogurt or almond milk |
| Tastes too "green" (Feel Good) | Eat more bananas or kiwis |
| Lack of gentleness | 1 teaspoon of honey or half a date |
| Prepare in advance | Airtight container, refrigerator, 12–24 hours max |
Mistakes to avoid
| Error | Why is this a problem? | Solution |
|---|---|---|
| Too much added sugar | Blood sugar spikes, digestive discomfort | Choose the natural sweetness of fruit |
| Smoothies that are too cold in the first trimester | May worsen nausea | Reduce or eliminate ice cubes |
| Too much ginger | Excessive growth (more than 2 cm per day) | Just 1 cm is enough—always fresh |
| Forget about protein | Feeling hungry soon after drinking the smoothie | Add Greek yogurt or milk |
| Vary only the fruits | Limited nutritional value | Alternate with mild vegetables (cucumber, carrot, spinach) |
Conclusion
Incorporating pregnancy smoothies into your daily routine is one of the simplest and most delicious ways to take care of yourself—and your baby—throughout your pregnancy. By choosing the right ingredients based on your trimester and your needs, you can create recipes that will support you from the first month all the way through the postpartum period, effortlessly and with pleasure.
To eat well while breastfeeding, check out our tips for staying healthy in our article: Nutrition and breastfeeding: 5 tips to stay in shape
At 23 Mai Paris, we support expectant mothers with nursing clothes comfortable and stylish. Because motherhood is an adventure that deserves to be enjoyed with style and peace of mind.
Browse our nursing wear collection and start putting together your maternity wardrobe.
