This is a quick post. I wanted to share something that everything the everyone can do to help a new mom get off to a great start. It doesn’t matter if you are a man, kid elder, or broke college kid. You can jump on this meal train!
When considering postpartum recovery and optimal nutrition, it’s important to keep a few things in mind. The first is that you’ve just spent nine months growing a human, and you’re physically recovering from labor. It’s also important to remember that lactation also places high demands on the body, and decreased micronutrient stores can heighten postpartum depression risk.
Spicy foods are also emphasized. In South Africa, high-protein foods are encouraged, while cold foods are avoided as they are believed to reduce milk production. Foods such as eggs and seafood would provide additional protein along with iodine, B-vitamins, zinc, choline, DHA and a variety of other nutrients that help speed healing and also enrich breast milk.
Which kind of foods should you go for?
• Soups, porridge, kitchari, congees
• Fresh, organic vegetables such as sweet potatoes, carrots, leafy greens, etc (for the first few months, keep the cruciferous vegetables at a minimum)
• Fresh, organic fruit (if available, otherwise frozen berries are great)
• High-quality protein and iron-rich foods such as eggs, hummus, and bone broth
• Wild caught fish like sardines and salmon (avoid tuna)
Healthy fats like avocado, EVOO, ghee and coconut oil.
• Nutrient-rich grains such as buckwheat, amaranth, quinoa, millet and
• Calcium and probiotic-rich foods such as yogurt and fermented vegetables to assist the gut microbiome.
• Herbal teas and spices such as fennel, and ginger.
So let me jump right in it;
Energy Balls-
These no bake lactation bites are seriously one of the easiest recipes you will ever make in your entire life. You just need six total ingredients for this super easy lactation bites recipe. The ingredients that you need to make this recipe are:
- old fashioned oats
- chocolate chips
- creamy peanut butter
- ground flaxseed
- raw honey
- vanilla
Those are the only ingredients you need to make this delicious lactation energy bites recipe!
SOUP- Brothy Chicken Soup – with onions, garlic, and cilantro is a common postpartum recovery meal.
Bone Broth.
Bone broth is full of incredible healing nutrients and especially collagen, which is key for connective tissue healing, skin health and even the health of your digestive tract. The collagen in bone broth is especially bioavailable and rich in different types of collagen giving you the best of the best. Collagen can also be found in whole fish soup and organ meats, and you can also choose to buy a collagen supplement (usually in powder form) to add to your smoothies, oatmeal, soups, stews etc.
LASAGNA
I had to throw in one lasagna recipe because it is one of the “classic” meals for new moms. But this recipe contains a superstar: LIVER. Yes, liver is one of the most nutrient dense foods on the planet. Some call it “Nature’s Multivitamin.” It’s an excellent source of protein, with an easily absorbed form of iron. It includes significant amounts of B vitamins as well as vitamin A, D, E, C, and many trace elements and minerals.
INGREDIENTS
- 12 lasagna noodles
- 2 medium zucchini, quartered and diced
- 2 medium carrots, quartered and diced
- 1/2 yellow onion, diced
- 1 cup baby spinach, roughly chopped
- 3 garlic cloves, minced
- 2 tablespoons fresh basil, roughly chopped + extra for garnish
- 1 cup ricotta cheese
- 1 medium egg
- 2 cups mozzarella cheese, grated
- 1/4 cup parmesan cheese, grated
- 2 cups marinara
- 1 tablespoon extra virgin olive oil
- Coarse salt, ground black pepper to taste
Here’s another list of really good information.
QC Supermom 