This post was written by Yvette from Food on the Table – learn more about her below

—

Parenthood is one of the most rewarding and challenging experiences in life! In our culture there is a lot of emphasis placed on pregnancy, especially for the first born. It can be an exciting, scary and an awe-inspiring time in one’s life. The pure magic of growing a baby and bringing it into this world should take thought and inquiry. 

Many of us take the time to read books, take classes, listen to stories, purchase baby gear and create a support team, prepping for our pregnancy and birth. But what about after the baby arrives? We often glance over the importance of having a plan in place for this precious life changing (and often challenging) time. Many of us do not have adequate support from the “village” during postpartum recovery like other cultures around the world or like our parents and those who came before us. It can be easy for a new parent to get swept away in the care of a new baby (along with older siblings, partner, household, career etc.) that we can overlook the importance of self care or care for the birthing parent. This may possibly be one of the most important times in a parent’s life to be nurtured, as they’re expending all of they’re energy nurturing another (others).

One of the ways we can nurture a new family is by providing them with nourishing food. Delicious home cooked meals, made with love will provide them with the fuel they need to sustain and fuel them through this transition. Some cultures have a practice where the new parent does not leave the house, cook or clean for the first 40 days (or longer) after childbirth. Wouldn’t that be nice?!

Quality nutrition is paramount during the postpartum period, just as it is in pregnancy. A pregnant parent will use up much of their nutrient stores during pregnancy and childbirth so it’s important for them to be replenished through nourishing food and lifestyle choices. How amazing would it be if as a result of the care that a new parent received during the postpartum period, they eventually felt energized, nourished, mentally aware and capable, with hormones in harmony and an overall sense of well-being?!

The postpartum period is a time when the new parent should listen to their hunger & thirst cues and “eat when they’re hungry & drink when they’re thirsty”. The following are a few helpful ways to support a new parent on their journey:

Plenty of warm, cooked foods and drinks. Avoid cold or hard foods. Vegetables (the true comfort food) are full of water, fiber and various plant nutrients that will provide support for the digestive and immune systems. Adding a pat of butter or coconut oil and a sprinkle of nutritional yeast and unrefined sea salt to a bowl of steamed veggies increases the nutrients and makes them even more delicious! Veggies are a great source of complex carbohydrates and should be eaten with every meal if possible.

Cultured, probiotic rich foods are an essential component to a nourishing diet. These foods are rich in beneficial bacteria which is essential for healthy gut flora, absorbable vitamins and minerals, especially vitamins B and C.  Cultured foods include sauerkraut, kimchi, pickles, miso, kefir, yogurt, kombucha, vegetables and much more. If you’re not used to these foods then it’s important to start with small amounts to see how your body reacts as well as the baby, if chestfeeding.

Proteins are the building blocks for all animals and are especially essential for pregnant, chestfeeding & postpartum parents. They are essential for growth and repair and are required to make antibodies for a strong immune system plus many other functions in the body. High protein foods include beef, organ meats (liver, heart etc), chicken, poultry and wild game, eggs, fish and seafood. Protein can also be found in vegetables, dairy, grains, beans & legumes. Combining one or more plant protein sources (important for vegans & vegetarians) will provide a complete protein source. 

Nourishing fats will support hormone regulation, function and production. Consuming foods rich in nourishing fats throughout the day will provide a postpartum parent with the nutrient rich calories that are required. Fats nourish and support the adrenals which can become taxed during this period. Nourishing fats include: avocados, dairy, whole eggs, fatty fish (salmon, trout, sardines), meats, nuts and seeds, extra virgin olive oil, coconut oil and butter, avocado oil, butter, tallow, lard, nut & seed oils (walnut, flax, hemp, fish, sesame, pumpkin, almond, pistachio oils).

Nutrient dense, easy and accessible snacks & beverages are a must-have for a postpartum, nursing parent. Stock your fridge with pre-made snacks like hummus and pre-cut veggies, nut & seeds mixes, fresh fruit (fruit salad), yogurt, cheese and crackers, cookies and muffins. Have a glass and pitcher of water set up at your nursing station(s). Ensure you’re getting adequate hydration through plenty of water (especially if chestfeeding), herbal teas, cultured beverages and bone broths.

Bone or Veggie broths are “nature’s natural medicine” and the perfect food to assist in the recovery of childbirth. Bone broth is incredibly rich in bio-absorbable nutrients, especially gelatin, protein and iron…all important nutrients to replenish during the postpartum period. Plus, broth is incredibly delicious. Add ½ tsp unrefined sea salt, fresh ground pepper and chicken/beef/fish or veggie stock in a mug for sipping. A good broth is the secret ingredient to a nourishing and delicious soup.

Incorporate mineral rich foods like unrefined sea salt, sea vegetables, green juices and nutritional yeast. These foods will help to replenish nutrients lost during pregnancy and childbirth.

Meal planning is a game-changer! If possible, try to plan ahead for at least one month of meals before the baby comes. This will take the stress and guesswork out of mealtimes. This could look like: discussing this idea in a prenatal visit with your doula, pre-making and freezing meals, asking friends and family to gift you frozen meal for the shower/blessingway, start a meal train, hire a personal cook, postpartum doula or use a meal delivery service to  help prepare meals.

Here are a few easy to prepare recipes. Adjust garlic, onion and/or spices if needed. 

Recipes

Rainbow Quinoa Salad

Ingredients:

• 2 cups cooked quinoa (optional to cook in veggie or chicken broth)
• 2 cups lightly steamed diced vegetables (bell pepper, carrot, celery, herbs)
• 2-3 tablespoons olive oil
• 1 tablespoon red wine or apple cider vinegar 
• ½ teaspoon unrefined salt & black pepper to taste
• Fresh herbs, chopped (parsley, dill or cilantro)
• Squeeze of lemon

Directions:

1. Combine cooked quinoa and vegetables.
2. Toss with olive oil, vinegar, salt and pepper

Roasted Beet & Orange Salad

Ingredients:

• 2 medium beets, diced 
• Fennel, sliced
• 1 tbsp Fennel seeds 
• Olive oil
• 1 tbsp balsamic vinegar 
• Salt & pepper 
• 1-2 oranges, peeled and sliced
• 6 cups baby spinach or arugula 
• ½ Feta, optional

Directions:

1. Preheat oven to 400’F
2. Toss beets and fennel with oil, vinegar, fennel seeds, salt & pepper. Bake for 20-30min, until the veggies are soft. 
3. When veggies are done roasting, allow them to cool. Toss into a large bowl with oranges, spinach and feta.

Creamy Greens Soup

Ingredients:

• 2 tablespoons coconut oil
• 1 cup onion, thinly sliced
• 1 garlic cloves, minced
• 2 tablespoons ginger, grated
• 4 cups broccoli, cut into florets
• 1 teaspoon sea salt
• 6 cups chicken or vegetable stock or water
• 1 cup cashews
• 4 cups tightly packed greens (chard, kale, spinach, beet greens)
• 1/2 cup chopped cilantro
• 2 tablespoons lemon juice

Directions:

1. Heat a large soup pot on medium – high heat. Add coconut oil.
2. Cook onions for 4-6 minutes until they soften. Stir in ginger and garlic, cook for another 2 minutes.
3. Add broccoli and salt, stir well. Cook for 2-3 minutes.
4. Pour in stock or water and cashews. Bring to a gentle boil then reduce heat to medium – low. Simmer for 10-12  minutes.
5. Add greens and cook for another 2-3 minutes until they wilt.
6. Stir in cilantro and lemon juice. Season with more salt if needed.
7. Remove pot from heat. Use an immersion blender to blend the soup into a creamy consistency. Or use a blender and blend soup in batches until nice and creamy.

Mediterranean Baked Chickpeas & Zucchini

Ingredients:

• ½ cup red onion, diced
• 1 garlic cloves, minced
• 1 x 14 oz can diced tomatoes or 4 fresh, chopped
• ¼ cup olive oil
• 1 x 14oz can chickpeas or 1.5 cups cooked
• 2 medium zucchini, diced
• ½ cup fresh parsley, chopped
• ½ cup chopped kalamata olives
• ½ cup chopped artichoke hearts
• ½ cup crumbled feta (optional)
• 2 Tbsp capers with a bit of the juice
• 1 tsp dried thyme or 1 Tbsp fresh
• 1 tsp dried oregano or 1 Tbsp fresh
• Salt & fresh ground pepper to taste

Directions:

1. Preheat oven to 350’F
2. Mix all ingredients together in a large mixing bowl.
3. Pour into a baking dish then bake for 25-30  minutes. 
4. Remove from the oven, garnish with more parsley then serve.

Warming Stew w/Mung beans, Rice & Veggies

Ingredients:

• 2 tbsp Coconut oil 
• 1 onion, diced
• 2 garlic, minced
• 2 tbsp ginger, grated
• 2 tsp salt
• 2 tsp cumin
• 2 tsp coriander
• 1 tsp cinnamon
• 1 tsp turmeric
• 1 tsp black pepper
• ½ cup mung beans
• ½ cup brown rice
• 1 tbsp apple cider vinegar
• 3 ¼ cup water or stock 
• 6 cups your favourite veggies, chopped
• ¼ cup Cilantro, chopped

Directions:

1. Heat a large pot, melt coconut oil. Saute onion, garlic and ginger for 4-5 minutes. Stir in spices until fragrant, about 1 min.
2. Stir in mung beans, rice and water. Bring to a boil then cover and turn to low. Simmer for 20 minutes.
3. Remove lid then add veggies in layers, harder veggies towards the bottom and softer on top. DO NOT STIR. Place lid on again and simmer for another 20 minutes, refrain from opening the pot to allow the steam to cook the veggies. When veggies are soft, mix well to combine rice, beans and veg. Add more salt if needed. Stir in cilantro.

Sesame Ginger Chicken

Ingredients:

• 1 Tbsp coconut oil
• 6-8 chicken thighs, bone & skin on
• Salt & pepper
• 1 large red onion, thinly sliced
• 1”pc ginger, grated ( and or 1 Tbsp ginger powder)
• 2-3 cloves garlic, minced
• ¼ cup tamari
• 3 Tbsp apple cider vinegar
• 1 Tbsp honey or maple syrup
• ¼ cup sesame seeds
• Pinch of chili flakes (optional)

Directions:

Preheat oven to 400’F

1. Sprinkle chicken thighs with salt & pepper
2. In a medium bowl place onion, ginger, tamari, vinegar, honey, sesame seeds and chili. Mix well
3. Heat large cast iron pan, add coconut oil
4. Place chicken skin side down into hot pan, sear for 4-6min, flip and cook other side for 4-6 min
5. Pour onion/ginger mixture evenly over chicken. Place cast iron or oven safe pan in oven. 
6. Bake for 35-45min or until cooked until it reaches an internal temperature of 165’F

“Cheesy” Spinach Hummus

Ingredients:

• 1 (14 ounce can) or 1½ cups cooked garbanzo beans
• 2 cups spinach
• ¼ cup olive oil
• ¼ cup nutritional yeast
• 2 tablespoons apple cider vinegar or lemon
• 1 garlic clove, minced
• Pinch of salt
• Pinch of pepper

Directions:

1. Place all ingredients in a food processor. Blend until smooth. Add salt and pepper to taste
2. Store in the fridge for up to 5 days

Lemon Coconut Bliss Balls

Ingredients:

• ¾  cup raw dates
• ¾ cup oats 
• ¾ cup raw cashews
• 1 cup shredded coconut (unsweetened)
• Juice & rind of 1 lemon
• Pinch of sea salt
• Shredded coconut for rolling

Directions:

1. Place dates, oats and cashews into food processor, pulse then blend until texture is crumbly
2. Add coconut, lemon juice / rind and sea salt
3. Blend ingredients together until it forms a dough like ball.
4. Roll dough into little balls and roll in coconut
5. Refrigerate and set for at least 30min. Will last in fridge for 10 days (if they make it that long!)

Lemon Ginger Switchel

Ingredients

• 2L water (or use 1L water  then top up with carbonated water when serving)
• ½ cup raw apple cider vinegar
• ½ cup raw honey, molasses or maple syrup
• 2-3 Tbsp raw, grated ginger or 2 tsp ground ginger
• Juice and rind of 1 lemon and/or lime
• Mint, cinnamon stick, basil, thyme or rosemary, berries, (optional)

Directions:

1. Place all ingredients into a large bowl or bottle(s), mix well. 
2. You can drink immediately or refrigerate overnight.
3. Serve over ice (optional) and with carbonated water if desired