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.
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!
-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