Nutrition Nourishment: How a Postpartum Doula Supports Your Healing Journey & Postpartum Nutrition Recipes

10 simple and nutritious recipes suitable for a postpartum mother:

Glow Postpartum Doula Support

1. Vegetable and Quinoa Bowl

Ingredients:

• 1 cup cooked quinoa

• 1 cup mixed vegetables (spinach, bell peppers, carrots)

• 1 tablespoon olive oil

• Salt and pepper to taste

• Optional: a fried egg on top

Instructions:

1. Sauté mixed vegetables in olive oil over medium heat until tender.

2. Add cooked quinoa and mix well. Season with salt and pepper.

3. Serve warm, topped with a fried egg if desired.

2. Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1 cup milk or dairy alternative

• 1 tablespoon chia seeds

• 1 tablespoon honey or maple syrup

• 1/2 banana, sliced

• Handful of berries

Instructions:

1. In a jar, combine oats, milk, chia seeds, and sweetener.

2. Stir well, then top with banana and berries.

3. Cover and refrigerate overnight. Enjoy cold or warm.

3. Spinach and Feta Omelet

Ingredients:

• 2 eggs

• 1 cup fresh spinach

• 1/4 cup feta cheese

• Salt and pepper to taste

• 1 tablespoon olive oil

Instructions:

1. In a bowl, whisk eggs with salt and pepper.

2. Heat olive oil in a skillet and add spinach. Cook until wilted.

3. Pour in eggs, cook until set, then sprinkle feta on top. Fold and serve.

4. Chickpea Salad

Ingredients:

• 1 can chickpeas, rinsed and drained

• 1 cup diced cucumbers

• 1 cup cherry tomatoes, halved

• 1/4 red onion, diced

• 2 tablespoons olive oil

• Juice of 1 lemon

• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, cucumbers, tomatoes, and red onion.

2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.

3. Pour dressing over the salad, toss to combine, and serve.

5. Nut Butter Banana Toast

Ingredients:

• 1 slice whole grain bread

• 2 tablespoons nut butter (almond, peanut, etc.)

• 1/2 banana, sliced

• Optional: sprinkle of cinnamon or chia seeds

Instructions:

1. Toast the slice of bread.

2. Spread nut butter on the warm toast.

3. Top with banana slices and sprinkle with cinnamon or chia seeds if desired.

6. Lentil Soup

Ingredients:

• 1 cup lentils (rinsed)

• 1 onion, chopped

• 2 carrots, diced

• 2 celery stalks, diced

• 3 garlic cloves, minced

• 6 cups vegetable or chicken broth

• 1 teaspoon cumin

• Salt and pepper to taste

• 1 tablespoon olive oil

Instructions:

1. In a large pot, heat olive oil over medium heat. Sauté onion, carrots, and celery until softened.

2. Add garlic and cumin, cooking for another minute.

3. Add lentils and broth, bring to a boil, then reduce heat and simmer for 25-30 minutes, until lentils are tender.

4. Season with salt and pepper, and serve warm.

7. Greek Yogurt Parfait

Ingredients:

• 1 cup Greek yogurt

• 1/2 cup granola

• 1/2 cup mixed berries (strawberries, blueberries, raspberries)

• Drizzle of honey (optional)

Instructions:

1. In a glass or bowl, layer Greek yogurt, granola, and berries.

2. Repeat the layers as desired, then drizzle with honey if using.

3. Enjoy as a quick breakfast or snack!

8. Sweet Potato and Black Bean Tacos

Ingredients:

• 1 large sweet potato, diced

• 1 can black beans, rinsed and drained

• 1 teaspoon cumin

• 1 teaspoon paprika

• Salt and pepper to taste

• Corn or whole wheat tortillas

• Optional toppings: avocado, cilantro, lime

Instructions:

1. Preheat the oven to 400°F (200°C). Toss diced sweet potato with olive oil, cumin, paprika, salt, and pepper. Roast for 20-25 minutes until tender.

2. Warm the tortillas in a skillet or microwave.

3. Fill each tortilla with sweet potatoes and black beans, and add toppings as desired.

9. Baked Salmon with Asparagus

Ingredients:

• 2 salmon fillets

• 1 bunch asparagus, trimmed

• 2 tablespoons olive oil

• 1 lemon, sliced

• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).

2. On a baking sheet, arrange salmon and asparagus. Drizzle with olive oil, and season with salt and pepper.

3. Top each salmon fillet with lemon slices.

4. Bake for 12-15 minutes, until salmon is cooked through and asparagus is tender.

10. Chia Seed Pudding

Ingredients:

• 1/4 cup chia seeds

• 1 cup milk or dairy alternative

• 1 tablespoon maple syrup or honey

• 1/2 teaspoon vanilla extract

• Fresh fruit for topping

Instructions:

1. In a bowl, mix chia seeds, milk, sweetener, and vanilla extract.

2. Stir well and let it sit for about 10 minutes. Stir again to prevent clumping.

3. Cover and refrigerate for at least 2 hours or overnight.

4. Serve topped with fresh fruit.

Nutritious meals are not only delicious but also packed with nutrients to help support recovery and energy levels. Enjoy!

These recipes are quick to prepare, nutritious, and can provide the energy and nutrients needed during the postpartum period.

It's also important to listen to your body and eat what feels good. If there are any dietary restrictions or allergies, consider consulting with a healthcare provider or a registered dietitian for personalized advice.

How can a postpartum doula help?

A postpartum doula can play a valuable role in supporting a mother’s nutrition after birth in several ways:

1. Meal Planning: Doulas can help create meal plans that are nutritious and easy to prepare, considering the mother’s dietary preferences and any specific needs (like breastfeeding or recovery from surgery).

2. Grocery Shopping: They can assist the birth person with grocery shopping or provide a list of nutrient-dense foods that will support postpartum recovery and breastfeeding.

3. Cooking Support: A postpartum doula can help by offering cooking services, preparing healthy meals that the mother can easily reheat or freeze for later.

4. Education: Doulas can provide information on nutrition during the postpartum period, discussing the benefits of various foods for recovery, energy, and milk production.

5. Hydration Reminders: They can remind and encourage the mother to stay hydrated, which is especially important for breastfeeding.

6. Snacks and Quick Meals: Postpartum doulas can suggest easy, nutritious snack ideas that are quick to prepare, ensuring the mother has convenient options available.

7. Supportive Environment: By providing emotional and practical support, doulas help create a stress-free environment, which can make it easier for mothers to focus on their nutrition.

8. Connecting to Resources: They can connect mothers with local nutritionists or lactation consultants if specialized support is needed.

Overall, a postpartum doula can help ease the transition into motherhood by ensuring that nutrition is prioritized during this critical time.

@glowpostpartum