Nourishing Yourself Postpartum – Part 1

I do a lot of cooking for my postpartum clients. I feel very comfortable in the kitchen, I can whip up any type of meal you’re craving or give you suggestions on dishes you may have never tried. I personally know as a mother myself, that taking the time to prepare a nourishing meal for yourself and family can be difficult and it takes time, especially when you have a new baby in the home.

Nourishment and hydration are such an important part of your recovery postpartum. It’s a great idea as part of your postpartum plan, to have some meals prepared in the freezer and to stock your pantry with staples, making trips to the grocery store easier by just having to go for fresh produce, meats, and dairy items. Today, I’ll be sharing some of my favorite dishes that I make for my clients, focusing mostly on breakfast and brunch. I’ll start with my favorite – Breakfast Cookies!
These cookies are perfect for breakfast and as grab and go snacks. Plus, they freeze really well! Kids love them and they are full of nutrition without any processed sugar.

Nourishing Breakfast Cookie

Nourishing Breakfast Cookies

Blend together by hand:

1 cup Mashed ripe banana (approx. 2-3 bananas)
2 tbsp. Honey
½ cup Peanut butter
1 tsp. Vanilla

Mix together, then add to wet ingredients:

½ tsp. Baking powder
½ tsp. Baking soda
½ tsp. Cinnamon (or a bit more if you’d like)
½ tsp. Salt

Add:

2 cups oatmeal (you can add a little more if the mixture is still really wet. It should not spread out on baking sheet before baking)

Optional:
¼ cup dark chocolate chips, raisins, dates, dried cranberries or cherries
½ cup chopped nuts or seeds (walnuts, pecans, pepitas, sunflower seeds…)

Drop by rounded tablespoons on parchment paper-lined baking sheet. Bake at 375 for 10 minutes.

This next grab and go breakfast is so versatile, and a great source of protein to give you energy throughout the day. Obviously, it’s great for breakfast but also as lunch with a nice green salad. I love to throw this together when I’m looking for something to use up extra veggies and meats from other dishes I’ve made. My favorite combinations have been: onions, peppers, tomatoes, spinach and feta or broccoli, onion, tomato, turkey, and cheddar. While sauteeing the veggies, I add different seasonings like basil, oregano, garlic powder, and crushed red pepper. Add any seasonings you like! I’ve used this with a round cake pan, 9×13” pan, pie plate and muffin tins.

Unbelievable Egg Bake

Unbelievable Egg Bake

1 ½ – 2 cups sauteed veggies (if using spinach, throw a big handful in right before you are done sauteeing and toss until just limp.)
8 large eggs
¼ cup milk (cow, goat or nut milk – not vanilla flavored!)
Salt and pepper to taste
Seasonings

Optional:
¾ cup shredded cheese
1 cup shredded or diced meat (turkey breast, ham, sausage….)

Saute veggies with any seasonings you like.  Set aside.  Whisk together eggs and milk.  Add veggies and any cheese or meat you’d like to add.  Pour into greased or oiled pan. If you are using muffin cups, portion out veggies then pour egg mixture on top in the muffin cups. Bake at 350 for 25-30 minutes, or until eggs are set in the middle. Cool completely before covering and storing in the fridge or freezer.

 

This next recipe is one of those dishes where you feel like you’re really indulging in a special dessert but it’s actually full of nutrients and naturally sweet, without any processed sugar. Honey Walnut Bananas! I serve these over pancakes or greek yogurt for breakfast, and as a decadent dessert over vanilla ice cream. This dish is so easy to make and works best with firm, and not too ripe bananas. Look for the yellow bananas that still have a bit of green on them.

 

Honey Walnut Bananas

Honey Walnut Bananas

2 Bananas cut into ¼” circles
EVOO or coconut oil
Honey
Warm water
Walnuts
Cinnamon

Heat oil in a pan over the stove.  Add banana circles and saute until browned, flip over bananas (a fork works best) and brown the other side.  Meanwhile, take 2 Tbsp.  Honey and mix in 1-2 Tbsp hot water.  Once the second side of banana is browned, drizzle honey mixture over bananas and watch it caramelize around bananas.  Remove from heat and pour over your pancake, yogurt or ice cream.  Top with a handful of crushed walnuts (I crush them in my hand), a drizzle of honey, and a sprinkle of cinnamon.  Enjoy!

If you have a postpartum doula, they can make your life so much easier by putting together meals for you and your family.  We are sure to discover your likes and dislikes, your sensitivities or allergies, and any cultural food practices. Just another way to enjoy the individualized support of your doula!

Be sure to follow for further articles and recipes!

-Heather

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