Nourishing Recipes for the Immediate Postpartum Period
NOURISHING RECIPES FOR THE IMMEDIATE POSTPARTUM PERIOD
Created by Kim Perez, NTP of Root and Branch Nutrition
The initial postpartum period is a very important time of rest, recovery, healing, and bonding. Nutrition plays an essential role, and provides powerful opportunities to support this delicate and crucial time. Your calorie and nutrient needs increase after birth to support recovery, replenishment, and breastfeeding (if you do).
Below you will find 6 of recipes that can be particularly helpful immediately postpartum to support healing. They are made up of warming, comforting, and nutritious whole foods that are easy on the digestive system (allowing the body to better focus its energy on healing), provide sustainable energy, help to replenish fluids and important nutrients, and nourish and build blood.
These recipes are as simple as possible, and also leave room for you to personalize them how you like in order to keep life easy. Most can be prepped ahead of time (feel free to change ratios of ingredients to make more or less servings). You can even pass these recipes along to anyone who offers to prepare food for you!
Quintessential Bone Broth
A postpartum staple- broth rich in healing-supportive minerals and amino-acids like glycine and proline, which helps the body make collagen. Can be made ahead of time in bulk and frozen for later use. Drink a warm cup on its own (great to do daily for the first few weeks postpartum) or use it like any other broth/stock to make soups or add to other recipes.
Ingredients:
~2-3 lbs. bones* (beef, pork, chicken, turkey, etc. from healthfully-raised animals. Include bones with marrow and/or joints- wings, feet, neck, etc.)
Filtered water (as needed)
2-3 large carrots^
2-3 celery stalks (cut in half if needed, can keep leaves on)^
1 large onion, cut into quarters^
2 cloves of garlic
2 Tbsp. raw apple cider vinegar (lemon juice also works, and is especially good with chicken)
2 tsp. unrefined sea salt (like Himalayan, Celtic, or Real Salt) (or to taste)
Fresh or dried herbs/spices of your choice
*You can use whatever bones you have, really- any amount, any mix of different types. Just adjust the amount of water to your needs.
^You can also use whatever veggies you have (try saving scraps from other recipes). This’ll change up the flavors and nutrients in your broth (and eliminate waste!)
Optional supportive ingredients:
1 Seaweed (boosts iodine)
1 large potato (boosts potassium)
1-2 in. piece of fresh ginger and/or turmeric (warming, anti-inflammatory)
Directions:
Optional: if you’re using uncooked bones, you can roast them beforehand to give your broth a richer flavor. Roast on a pan in the oven for about 30 minutes at 350 degrees.
Add bones to a large pot on the stove or slow cooker. (Can also use Instant Pot*)
Add enough water to cover bones.
Add raw apple cider vinegar and let everything sit for 15-20 minutes.
Add vegetables and any salt, pepper, and herbs/spices you want to use. (Add more water if needed).
Bring pot to a boil over medium heat (medium or low setting on crockpot).
Reduce heat to low and cover pot. Every 30-40 minutes for the first few hours, open the lid and skim off the layer that forms on the surface of the water and throw it away.
Let broth simmer on low at least 24 hours for chicken/turkey, up to 48 for beef/pork. (The more time, the richer your broth) Your broth is complete when the bones are soft.
When broth is done, remove from heat and let cool slightly.
Strain vegetables, bones, and any other ingredients you added with a fine metal strainer and discard (they’ll likely be mush by this point).
Completely cool broth, then pour into glass storage containers or Mason jars and store in the fridge for up to 5 days (or freezer for longer).
*If using Instant pot, skip steps 6-9. Instead, cook on high pressure for 30 minutes (chicken/turkey) or 90 minutes (beef/pork). Wait 20 minutes for pressure to release before flipping to “venting”)
Curry Coconut Red Lentil Stew
A warming stew with plant-based protein, anti-inflammatory roots ginger and turmeric, and nourishing fats. Can easily be modified to be vegetarian if desired.
Ingredients:
1 16 oz. bag of red lentils (or lentils of choice)
1 medium Vidalia or Spanish onion (peeled and diced)
1 Tbsp. fresh ginger (minced) (can also sub 1 ½ tsp. dried ginger powder)
3-4 stalks of celery (chopped)
2 large or 3 medium carrots (peeled and chopped)
2 Tbsp. ghee/clarified butter or coconut oil
1 13.5 oz. can coconut milk (full-fat)
1 28 oz. can diced tomatoes
2-3 cups broth (homemade bone broth or prepared chicken or vegetable broth) (as needed)
1 Tbsp. curry powder (or more/less to taste)
1-2 tsp. ground turmeric powder
2 tsp. unrefined sea salt (like Himalayan, Celtic, or Real Salt) (or to taste)
2 green onions (chopped) (optional)
Directions:
Rinse lentils in strainer.
Add onion and ginger to a large pot (or slow cooker) and saute over medium heat until lightly browned.
Add carrots and salt and saute for 2-3 more minutes.
Add all remaining ingredients (minus green onions) to the pot.
Cook on low heat for 1 hour, stirring occasionally.
Feel free to add less or more broth and/or coconut milk to reach desired consistency.
When served, top with green onions (optional).
Makes 8 servings
Shepherd’s Pie with Sweet Potato Topping
A classic nourishing dish utilizing a variety of nutrient-dense vegetables and mineral-rich animal proteins (especially if you are open to including grass-fed beef liver or other organ meat!)
Ingredients:
1 lb. ground grass-fed beef and/or lamb (you can also sneak in grass-fed beef liver if you’re feeling up to it for extra nutrients)
3 cups kale
1 large onion (peeled and diced)
2-3 clove garlic (peeled and chopped)
2 large or 3 medium carrots (peeled and chopped)
1 small head cauliflower (cut into ~1 in. pieces)
½ cup frozen peas
1 large or 2 small sweet potatoes or yams
2 Tbsp. ghee/clarified butter (or grass-fed butter)
1 Tbsp. dried oregano
1 Tbsp. dried rosemary
2 tsp. chili powder
1 tsp. unrefined sea salt (like Himalayan, Celtic, or Real Salt) (or more/less to taste)
¼ tsp. black pepper (or more/less to taste)
½ cup shredded cheese of choice (optional)
Directions:
Heat oven to 425 degrees.
Bake sweet potato(es) for 30-45 minutes (depending on size, until soft when poked with fork).
Peel and mash sweet potato(es) with 1 Tbsp. ghee/butter and ½ tsp. salt. Set aside.
Sprinkle meat with ½ tsp. salt and cook in a cast iron pan (or frying pan) until browned (if including liver, add in when meat is about half cooked).
Remove meat and set aside (keep rendered fat in pan).
Add 1 Tbsp. ghee/butter, onion, garlic, carrots, cauliflower, and peas.
Cook veggies until softened and lightly browned.
Add kale to pan, cook until wilted.
Add cooked meat, oregano, rosemary, and chili powder to the pan. Mix everything together, salt more if needed, add pepper if you like, and spread mixture out evenly.
If you didn’t use cast iron, transfer mixture to baking dish, spread out evenly.
Spread mashed sweet potatoes evenly over the mixture in the pan. (Optional: top with shredded cheese).
Bake for 15 minutes or until the topping is lightly browned.
Makes 4 servings
Apple Pie Oatmeal
A fruity spiced porridge to nourish your soul and provide sustainable energy to power you through your morning.
Ingredients:
2 cups oats (old fashioned/rolled or steel cut)
2 cups filtered water (more or less depending on desired consistency)
2 cups unsweetened almond milk or coconut milk
1 medium apple (peeled and chopped) (can also use ⅔ cup unsweetened applesauce)
3 dried figs (chopped) (can also use dates or raisins)
2 Tbsp. hydrolyzed collagen powder
1 tsp. ground cinnamon (or more/less to taste) (can also use apple pie spice)
½ tsp. ground ginger
½ tsp. ground nutmeg
2 Tbsp. ground flaxseed or chia seed
1 tsp. ghee/clarified butter (or grass-fed butter)
2-3 tsp. blackstrap molasses (a great source of minerals) (you can also use pure maple syrup or honey (raw and/or local preferred)) (optional)
Directions:
Add oats, water, and almond/coconut milk to a pot and bring to a gentle boil on the stove.
Reduce heat to low.
Stir in apples, figs, ground ginger, cinnamon, and nutmeg.
Cook covered on low for about 5 minutes (25 for steel cut, or time indicated by instructions on oatmeal), stirring every few minutes.
When finished, add in ghee/butter, collagen powder, sweetener of choice (optional), and top with flax/chia seeds.
Makes 4 servings
Soothing Golden Milk
A creamy, comforting hot drink featuring warming ingredients, especially turmeric and ginger, which have anti-inflammatory properties. A nice way to start or end the day (or both!)
Ingredients:
½ cup ground turmeric
4 tsp. ground ginger
4 tsp. ground cinnamon
1 ½ tsp. ground black pepper
1 Tbsp. cacao/cocoa powder (optional)
3 Tbsp. hydrolyzed collagen powder
½ tsp. unrefined sea salt (like Himalayan, Celtic, or Real Salt)
2 cups unsweetened almond or coconut milk (for thicker consistency, replace ½ cup with full-fat, canned coconut milk)
2 tsp. pure maple syrup or honey (raw and/or local preferred) (or more/less to taste)
Directions:
To make golden milk spice mix: Combine all dry ingredients (spices, collagen, cacao, salt) to a small jar and shake or stir to combine. (Store this at room temperature for up to 3 months).
To make golden milk: Add milk to a small saucepan and heat over medium heat.
Add 2 tsp. of spice mix (more if you like a stronger flavor) plus sweetener of choice and whisk together (if you have a hand frother, this also works well).
Reduce to low until hot (stirring occasionally to prevent ingredients settling to bottom of pot) (about 6-8 minutes).
Makes 2 servings
Digestive-Boosting Apple Cider Vinegar Tonic
Consumed as a tea, this tonic’s main ingredient is raw apple cider vinegar, which is a powerful digestive aid. A great way to ease postpartum constipation or other digestive upset, or simply start the day with a gentle, caffeine-free boost.
Ingredients:
10-12 oz. filtered water
1-2 Tbsp. raw apple cider vinegar
1-2 tsp. honey (raw and/or local preferred) (to taste)
Juice from 1 lemon
Dash of cinnamon or cinnamon stick.
Directions:
Bring water to a boil in a teapot or saucepan.
Pour into a mug.
Add remaining ingredients.
Stir to mix well.
Let cool to desired temperature.
Makes 1 serving (best if made fresh, but feel free to double/triple the recipe and reheat)