Vegetable Casserole

Eating takes on a whole new meaning when pregnant. I am constantly trying to come up with meals that don't make me want to gag, provide good nutrients for the baby and do not show up on the dreaded "do not eat" list. I've read in several books that by this point in my pregnancy, the baby has already developed his or her taste buds. Meaning the foods I eat from here on out will not only play a huge role in the health and development of my baby, but can also help determine what types of foods the baby will be inclined to eat once he or she is born. Upon learning this my first thought was of vegetables and how I could incorporate as many possible varieties into all of my meals (Adam's first thought was, "Eat as much meatloaf as possible!"). So, in an attempt to get this kid on a healthy eating track I decided to try out a new vegetable casserole with a little help and inspiration from my good friends at Food and Wine.


Pregnancy friendly dish #1: Vegetable Casserole


Ingredients:
Olive Oil
1.5 lbs of zucchini
1.5 lbs of eggplant
1/2 of an onion
1 lb of tomatoes
Blend of Italian Cheeses such as Parmesan and other pasteurized hard cheeses (the original recipe called for feta, but soft cheeses such as feta are on the "do not eat" list for pregnancy - a blend of hard Italian cheeses are a great substitution)
Fresh basil
1/3 cup of panko crumbs
Salt and pepper to taste


First preheat the oven to 425 degrees and prepare the ingredients by slicing both the eggplant and zucchini lengthwise. Make sure to slice them approximately 1/3 of an inch thick. If you slice them too thin (as I did with a few of mine) they will brown too quickly in the oven and will not hold up as well in the casserole. Once the eggplant and zucchini have all been sliced, lay them on an oiled baking sheet and season with olive oil, salt and pepper. Bake until soft or about 10-15 minutes.

Next, chop up all of the tomatoes and dice up 1/2 of the onion. Heat a bit of oil in a large pan. Add the onion and allow to soften for a few minutes. Next add in all of the tomatoes and allow to cook until the tomatoes soften and the sauce begins to thicken. Season with salt and pepper.

Once the eggplant and zucchini have been removed from the oven, it is time to begin layering the casserole. Start by using half of the eggplant in the bottom of the pan. Next spread part of the tomato sauce on top until there is a nice coating over the eggplant. Sprinkle with chopped basil and the Italian cheeses. Next add a layer of the zucchini and then another layer of tomato sauce and basil. Add the rest of the eggplant and zucchini and top it off with the last bits of tomato and cheese. Finally, in a separate bowl, mix the panko crumbs with a tablespoon or so of olive oil and sprinkle over the entire casserole.

Bake at 425 degrees for about 20 minutes or until bubbling. 

Serve with a lean protein like chicken for the perfect pregnancy friendly meal. I went with an easy roasted chicken that I seasoned with oregano, basil, onion powder and a little garlic salt and cooked until crisp and juicy.

This casserole can also be a great lunch or snack and heats up wonderfully the next day. It is one that mom and baby (and its meatloaf-loving dad) can enjoy.

Here are a few benefits for both mom and baby founds in theses ingredients:


Eggplant - a good source of fiber, Thiamin and Vitamin K. Also very low in saturated fat and cholesterol.
Zucchini - provides folate, potassium, and vitamin A as well as an extensive list of minerals. 
Tomato - a great source of Vitamin C which aids in tissue repair and fiber which aids in digestion. All vital to overall pregnancy health. 
Cheese - 1 oz provides about 300 mg of calcium which is crucial for the development of strong bones as well as muscle, heart and nerve development. Also a good source of vitamin A and D.
Olive Oil - a good source of monounsaturated fat (the good fat!). Heart healthy for both mom and baby.
Chicken - 4 oz gives about 25 grams of protein which plays a huge role in the growth of the baby. Also a good source of vitamin B and iron. 


To find further nutritional information visit the United States Department of Agricultural website.