Recipe Blueprint For Postpartum Mama's


Nutrient Rich Foods a Doula (or family member) Can Prepare for Family After Birth:


These simple recipes are to be used as a blueprint. Change what you will, fruit, milk source, meats, veggies, etc.

MORNING SMOOTHIE

Nourish blood, high in nutrients, fat and protein. Add grated ginger if you are prone to digestive upset.

1 banana
handful of fresh kale
heaping TBS almond butter
tsp coconut
5 chlorella capsules-Open, mix in powder, discard capsules
1 cup almond milk or other preference
optional probiotic powder
optional chia seed gel (1 TBS chia seeds in 1 c water soak overnight)

 -blend and enjoy!


NOURISHING OATS
         
Build qi and blood, support digestion, promote milk, relieve constipation

         1 c steel cut oats
         ½ cup coconut
         TBS sesame seeds
         Handful of sliced dates
         6-8 cups of water
        
         Slow cook on low/med in crock pot. I tend to cook these through the night. 6-8 hrs. 
         Ratios will depend on the size of pot

         top with butter or coconut oil and raw honey!


SLOW COOKED STEW
       
Build blood, support digestion

         1 lb grass fed beef chuck- rinsed and dry
         1 fennel bulb- diced
         1 onion- diced
         1 sweet potato- cut in large cubes
         1 small squash, seeded & cut in half
         3 carrots- cut into large chuks
         option for carrots, spinach, kale, brussel sprouts
         1 tbs black strap molasses   
         1 tbs bullion- organic, chemical free past or homemade stock
         butter

-Sautee onions and fennel, add top crock pot
-Melt butter and brown meat, leaving inside raw. Add to pot
-Add sweet potato and carrot
-cover with water, bullion & molasses
-cook for 5-6 hours.
-place squash on top of stew, shell up, cover & cook until squash is soft.

-if choose to add spinach, kale, etc, add to pot based on time needed to cook. For example- spinach only needs a few minutes to cook.


RAW SESAME GREENS

High in vitamins and minerals, great with any protein source or over cooked whole grains.

1 ½ c kale
1 c Italian parsley
½ cilantro
½ green onion
1 tsp sesame oil
1 tsp apple cider vinegar
1 tsp tamari- to taste

Slice all greens in small/ shredded like pieces. Mix all ingredients. Allow to sit for 5-10 minutes at least, or overnight to let the cell walls break down allowing the nutrients to be absorbed.

ROASTED VEGGIES

High in minerals and nutrients, necessary for milk production and baby’s health

-My go to are carrots, brussles, cauliflower- cut into large chunks

Cloves of garlic- diced
Dried thyme, rosemary, or dill
Sea salt
Cold pressed olive oil

-Coat veggies with oil, spices and salt bake @ 450 until browned and soft. 15-30 minutes

-add raw butter or mineral butter to taste


SARAH’S PUMPKIN SOUP

Pumpkin is wonderful for regulating the digestion, the coconut makes this high in fat, which is wonderful for mom’s milk and baby!

34 oz pumpkin- organic canned
34 oz coconut milk- whole fat, organic
bunch of celery with leafs-sliced to sauté
1 onion- sliced to sautee
butter
spiced of choice- I prefer a blend with herbs and pepper

-Cook onion and celery in butter until translucent- add to pot
-Add pumpkin and coconut to pot
-Add preferred spices
-Simmer for 30 minutes, blend with hand blender if possible

Top with roasted veggies or fresh herbs and sour cream

-great frozen and reheated!


BONE BROTH

Extremely high in vitamins and minerals. Essential in absorbing fat-soluble vitamins. Builds blood, high in healthy cholesterol- important as the building block for hormones. Wonderful to heal the gut and reverse food allergies, check it out GAPS diet. 

Grass fed organic beef bone
2 tbs apple cider vinegar
fresh herbs
salt
pepper

1 quart of water. You choose amount.

-Add bone, vinegar, spices, cover with water, boil, allow to simmer for 1-6 hours. Scoop out the marrow once soft and continue to cook. Blend if necessary

-The vinegar extracts the nutrients from the bone.

- Some people LOVE this flavor and use this alone as soup stock. If you do not, you can freeze the bone broth in ice cube trays adding 1-6 cubes to soup stock. It is worth finding a way to consume bone broths as they are SO nutrient packed. Fresh herbs do make bone broth super delicious! Give it a try!


Feel free to email with questions. Katherinestarbird@gmail.com

Kat Starbird, M.Ac.O.M., L.Ac., birth doula