Your guide to postpartum meals with 50+ recipes
In the aftermath of birth, nourishment can come in many forms, but foremost by way of keeping well fed. It’s easy to overlook and often forsaken in favour of attention to baby but it can be precisely the balm you need to soothe frayed nerves, calm an anxious mind and feel more yourself. The importance of nourishing new mothers is recognised in traditional cultures, the world over, many ritualistically prepare special, nutrient dense meals to soothe and heal women following the miraculous but arduous feat of pregnancy and birth.
A Simple Guide to Postpartum Eating
These qualities are universal to holistic postpartum nourishment and are considered essential across cultures for women to recover their health and vitality following childbirth.
Warm in temperature & nature
Food is best served warm and cooked, it’s easier on digestion and aids new mothers to keep warm. In the same respect, food that is warming by nature such as cinnamon and ginger, raises metabolism and warms from within.
Easy on digestion
Following pregnancy and childbirth your digestion will be weaker and slower than normal, food that takes less energy to digest and absorb nutrients will be gentler on your body and allow for more healing. Convalescent foods, cooked in time of illness are a good guide. Think of meals that are soft, moist & oily to replenish fluids & protect against dryness that can lead to constipation.
Nutrient dense
You might be surprised to learn that nutrient needs in the early postpartum period, especially while breastfeeding, are actually higher than during pregnancy. During this time it’s important to replenish energy and take in additional nutrients to account for blood loss, wound healing, milk production, disruptions to sleep, and hormonal changes. Traditional cultures place a strong emphasis on postpartum nutrition preparing foods that contain beneficial vitamins, minerals, complex carbohydrates, protein, and healthy fats.
Foods that enhance postpartum recovery;
Soups, stews, broths
Warm cooked grains
Slow cooked collagen rich meats, bone marrow
Steamed puddings, custards, stewed fruits
Warm milk, soft goats cheese, unsweetened whole-milk yoghurt
Fish, particularly oily fish
Sea vegetables, dulse and nori
Avocados, olives (whole foods & oils)
Seed, nut oils (sesame, hemp)
Fat stirred into everything (grass-fed butter, ghee, coconut oil, coconut milk)
Warming spices, cinnamon, ginger, turmeric
Herbal teas and infusions
Meals to Prepare in Advance
Chicken Bone Broth / from Luka McCabe @boobtofood
Cooking notes: prepare this recipe using a whole chicken and use the shredded meat in other postpartum dishes such as the immunity boosting chicken soup, lemongrass, ginger & lime chicken soup or chicken and leek pie recipes below.
Healing Ayurvedic Kitchari / from Ibu Ayurveda
Cooking notes: make sure you source fresh moong dal (not to be confused with mung beans) for this recipe, it makes all the difference. Also if you’re wondering what asafoetida is, it’s a staple in Indian cooking used to add a fuller flavour to dishes, you can find it online, or it can be omitted.
Nepali Rice Pudding / from Julia Jones
Oats & Chia Congee / from The First Forty Days by Heng Ou
Ginger & Bone Broth Congee / from The Thirlby
Golden Soup / my own recipe
Kabocha (Pumpkin) &Red Lentil Soup / from The First Forty Days by Heng Ou
Cooking notes: roasting the pumpkin first makes it extra delicious. Simply rub the chopped pumpkin with ghee and cook at 180C for 30 mins. Skip the step requiring you to boil the soup for 40 mins and add it in with the red lentils.
Immunity Boosting Chicken Soup / from Luka McCabe @boobtofood
Cooking notes: I like to cook a whole chicken and add the shredded meat to this soup. Simply place a whole chicken in a dutch oven with 2 - 3 cups of water then cook at 220C for an hour and a half. You can use the shredded meat and leftover stock in your soup. The chicken carcass can also be used to make broth.
Quinoa, Lentils & Greens Soup / from The First Forty Days by Heng Ou
Potato & Leek Soup / from The Nourished Kitchen
Lemongrass, Ginger & Lime Chicken Soup / from Sheridan Joy
Mulligatawny (Curried Indian Soup) / from Feasting at Home
White Chilli Chicken / from The Seasonal Homestead
Slow Cook Mexican Beef / from Sheridan Joy
Tunisian Chickpea Stew / from Feasting at Home
Mushroom Lentil Stew / from Feasting at Home
Turkey Mushroom Bolognese / from Feasting at Home
Chicken and Leek Pie / from Magdalena Rose
Cooking notes: if you can use good quality short-crust pastry, my favourite brand is Careme as it’s made with real, natural ingredients. This recipe can also be frozen after being transferred into a pie dish and topped with pastry. When ready to cook, defrost then follow the remaining instructions - it makes a wonderful family meal.
Chicken Rice / from Magdalena Rose
Mama Complete Meatballs / from Daniela Kende published on Totem Woman
Easy Paleo Meatballs / from Real Life of Pie
One Pan Garlic Lemon Chicken Thighs / from Real Life of Pie
Braised Lamb Shanks with Potatoes, Olive & Lemon / from Silvia Colloca published on Delicious
Slow Cook Pulled Pork / from Lily Nichols
Osso Bucco / from Cass McCarthy @firstyearoffood
Ginger Fried Rice / from The First Forty Days by Heng Ou
Gut Loving Dhal / from Luka McCabe @boobtofood
Sardine, Lemon & Herb Patties / from Cass McCarthy @firstyearoffood
Kale, Spinach & Feta Pie / from Teresa Cutter @thehealthychef
Sweet Potato & Turkey Bake / from The Real Food Dietitians
Overnight Chai / my own recipe
Sunshine Mylk / from Luka McCabe @boobtofood
Cooking note: add a teaspoon of ghee when serving for an even richer mylk and beneficial fats.
Chamomile Latte / from Amy Chaplin
Cooking notes: chamomile is a wonderful calming herb that helps with anxiety, eases gut inflammation, and helps with gas & bloating. It’s also a beautiful nightcap for sleep and calm.
Ayuvedic Cacao / from Ayurveda with Rebecca
Recovery Snacks
No Bake Bird Seed Bars / from Magdalena Rose
Breastfeeding Brownies / from Magdalena Rose
Crunchy No-Bake Rice Puffs / from Magdalena Rose
Sweet Potato & Almond Bread / from Grown & Gathered by Lentil & Matt Purbrick
Spelt Banana Bread / from My New Roots
Tahini, Rye & Chocolate Cookies / from Green Kitchen Stories
Cinnamon & Apple Tray Cake / from Green Kitchen Stories
Passionfruit Coconut Macaroons / from Green Kitchen Stories
Cardamom, Tahini & Zucchini Bread / from Lindsey Love @dollyandoatmeal
Women’s Bliss Bites / from Dr Aviva Romm
Apple Crumble / from Teresa Cutter @thehealthychef
Cooking notes: you can prepare and freeze the filling for this crumble and likewise mix and store the dry ingredients for the topping in advance. That way it’s simply a case of rubbing in the wet ingredients and popping it in the oven.
Homemade Nut Butter / from Green Kitchen Stories
Pumpkin Seed Butter / from Green Kitchen Stories
Rainbow Chard & Feta Borek / from Green Kitchen Stories
Spinach & Feta Rolls / from Donna Hay
Easy Zucchini Slice / from Real Life of Pie
Hearty Sausage Rolls / from Village for Mama
Ghee / my own recipe
Chicken Paté / from Cass McCarthy @firstyearoffood