Postpartum Recovery foundational Recipes

Nutrient-Dense holistic recipes designed for each stage of postpartum recovery. Each recipe supports nourishment, digestion, and healing.

Postpartum BROTH

Phase: Days 1-7 | Prep: 30 min | Serves: 4-6

Postpartum BROTH

INGREDIENTS:

• 2 pounds bone-in chicken or beef bones

• 8 cups filtered water

  • 3 Carrots

  • 3 Celery Stalks

  • 1 lemon

  • 1 Garlic Bulb halved

  • 2 Bay leaves

  • 1 T peppercorn

  • ¼ c Apple Cider Vinegar

  • 1 T Turmeric raw

  • 1 Kombu Strip

  • 1 tsp himalayan salt

INSTRUCTIONS:

1. Place bones in a preheated oven at 425 degrees. Roast for 30 minutes.

2. Add to large stock pot with water.

3. Add seasonings and veggies

4. Simmer for 4-8 hours (or overnight in crock pot), Add ACV after 4 hours of simmering.

5. Strain and drink warm throughout the day

BENEFITS: Collagen, iron, anti-inflammatory, deeply nourishing

WHEN TO EAT: Days 1-7

Get over 40 meal, teas and tonics for recovery below

POSTPARTUM RECIPES

MAMA'S MILK TONIC

Phase: Days 1-7 | Prep: 5 min | Serves: 1

INGREDIENTS:

• 1 cup whole milk (or plant-based alternative)

• 2-3 Medjool dates

• 1 tablespoon ghee

• Pinch of cardamom

• Pinch of nutmeg

INSTRUCTIONS:

1. Warm milk in a saucepan (do not boil)

2. Add dates and spices

3. Blend or mash dates into milk

4. Stir in ghee

5. Drink warm

BENEFITS: Lactation support, iron, healthy fats, warming

WHEN TO EAT: Days 1-7 (morning & evening)

FIRST DAYS RICE PORRIDGE

Phase: Days 1-7 | Prep: 5 min | Serves: 1

First Days RicePorridge

Directions

  1. Bring water to boil in a heavy pot-avoid aluminum or teflon

  2. Pour running water over rice to clean, rinse and repeat two times to remove enzyme inhibitors

  3. Add rice and half of ghee to the 16 cups of water boil, reduce heat to simmering without lid, stirring occasionally for a few hours.

  4. When almost done add sugar and all of spices.Continue cooking slowly.

  5. When consistency is gelatinous, serve steaming hot with added ghee.

  6. Keep hot and serve throughout the day in a crock pot.

The longer the porridge can cook on very low temperature the better. If baby is coming soon you can speed up cooking time.

ingredients

16 c water

1 c basmati rice

1/2 c jaggery, succanat

2-3 T ghee

2 t ginger powder

2/3 t cinnamon powder

1/2 t clove powder

  • 1/2 t black pepper

serving: 3

prepping time: 1-4 hours

when to eat

  • Day 1 postpartum. First sign of appetite. Recommended at the first signs of appetite after delivery.

    Recipe from Sarita Shrestha/Ayurvedic Physician