My Top 3 Recipes for Your Postpartum Journey

The postpartum period is a crucial time for new parents as their bodies recover from childbirth and they adapt to the demands of caring for a newborn. During this time, a well-balanced and nutrient-rich diet is essential to support healing, replenish nutrient stores, and provide energy and calories, especially if chestfeeding or pumping. It is important to include protein and iron-rich foods to help the body recover and replenish itself after childbirth. “Warming” foods like ginger, garlic, turmeric, and cinnamon are believed to help increase circulation, improve digestion, and provide a sense of warmth and healing to the body. Here are three recipes that hits all the marks when it comes to postpartum nutrition:

Peanut Butter Oatmeal with Cinnamon and Apples

• 1 cup water

• 1 cup milk (Whole, Oat, Almond, or whatever you’d prefer)

• 1 cup old fashioned oats

• ¼ teaspoon cinnamon

• ⅛ teaspoon salt

• ¼ cup PB2 powdered peanut butter

• ½ cup chopped apple

• ½ cup chopped walnuts

1. Bring milk and water to a boil in a medium sauce pan over medium-high heat.

2. Stir in oats, cinnamon, salt and PB2 powder. Stir well and reduce heat to medium. Cook for 3 minutes.

3. Stir in apples to allow them to soften a little. Cook an additional 2-3 minutes, until the oatmeal is ready.

4. Stir in the walnuts, then turn off the heat and let sit for a few minutes, to allow the oatmeal to thicken up.

5. Divide the oatmeal into two bowls, add desired toppings and enjoy!

From: https://www.familyfoodonthetable.com/peanut-butter-oatmeal-with-cinnamon-and-apples/

Broccoli Frittata

• 1 tablespoon extra virgin olive oil

• 6 ounces cooked chicken breast diced or shredded

• 2 cups broccoli florets chopped

• 1 large red bell pepper or orange, diced

• 3 green onions chopped

• 2 cloves garlic minced

• 1/2 teaspoon kosher salt

• 1/4 teaspoon black pepper

• 8 large eggs

• 1/2 cup sharp cheddar cheese freshly grated

  1. Place rack in the center of your oven and preheat oven to 350 degrees F. Lightly coat a 9-inch pie dish with cooking spray.

  2. If your chicken is not yet cooked: Cook and shred chicken.

  3. Heat the olive oil in a large skillet over medium heat. Add the broccoli and peppers and sauté until they are beginning to soften, about 5 minutes. Add the green onions, garlic, salt, and pepper and cook 1 additional minute. Remove from heat and set aside.

  4. In a large bowl, whisk together the eggs, then add cheese, chicken, and the vegetables from the skillet. Stir to combine, then pour into the prepared pie dish.

  5. Bake 40 minutes, until the center is nearly set and a toothpick inserted comes out clean. Remove and let sit 5 minutes then serve warm or at room temperature. The frittata will puff while baking, then settle a bit as it cools.

  From: https://www.wellplated.com/broccoli-frittata/#wprm-recipe-container-34489

  Anti-inflammatory Chicken Soup

• 6 cloves of garlic, minced

• 1 tablespoon avocado oil or olive oil

• 1 yellow onion, diced

• 2 large carrots, thinly sliced

• 2 celery stalks, roughly chopped

• 1 tablespoon fresh grated ginger

• 1 tablespoon fresh grated turmeric (or 1 teaspoon ground turmeric)

• 6 cups low sodium chicken broth

• 1 pound boneless skinless chicken breast or thighs

• 1 teaspoon freshly chopped rosemary

• 1 teaspoon freshly chopped thyme, stems removed

• ½ teaspoon salt

• Freshly ground black pepper

• 1 cup pearl or Israeli couscous

• 2/3 cup frozen peas (optional, but recommended)

  1. Place a large dutch oven or pot over medium high heat and add in oil. Once oil is hot, add in garlic, onion, carrots and celery; cook for a few minutes until onion becomes translucent.

  2. Next add in grated ginger and grated turmeric. Saute for 30 seconds to let the spices cook a bit, then add in chicken broth, chicken breast, rosemary, thyme, salt and pepper.

  3. Bring soup to a boil, then stir in couscous. You’ll want the chicken to be covered by the broth so make sure you stir them down to the bottom. 

  4. Reduce heat to medium low and simmer uncovered for 20-25 minutes or until chicken is fully cooked.

  5. Once chicken is cooked, remove with a slotted spoon and transfer to a cutting board to shred with two forks. Add chicken back to pot then stir in frozen peas. If you find that you don't have enough broth, feel free to add in another cup. Everyone likes their soup differently. Taste and adjust seasonings, if necessary. Enjoy!

  To make vegetarian or vegan: Use vegetarian broth and sub 1 can of drained chickpeas for chicken.

  From: https://www.ambitiouskitchen.com/the-best-chicken-soup-recipe/

  Until Next Time!

  Aiesha Draughton

  Postpartum Partners NC

  Aiesha is a postpartum doula in Charlotte, North Carolina