Nourishing and Healing Post-Partum Recipes – When I gave birth to my son, I was over the moon, in love with his little face and unbelievably grateful to be blessed with my little bundle of joy but once that initial feeling of euphoria had faded, I was left feeling drained, emotional and just a bit out of it.

Granola with fresh berries and apple slices in yoghurt in a fancy bowl on wooden table.

Luckily for me it didn’t last long because I was well looked after. My mum made my breakfast, lunch and dinner for the next few weeks and I didn’t have to lift a finger. It is so important for a new mum to have that support and for her to feel loved, secure and confident so that she can look after her baby and get back her strength and energy! Plenty of rest, hydration and good food are very important at this time.

Although I wasn’t studying Naturopathy at the time, I remember reading about what I should and shouldn’t be eating after giving birth. This included warm and moist foods like soups, nutrient dense foods especially fibre rich meals, foods containing herbs and spices that would aid digestion and foods that did not require long stints in the kitchen!

So, here are 4 recipes I would recommend for new mothers. All the recipes are great for healing/cleansing in a gentle way.

Warming Oats with Granola


Oats are a good source of Iron and are great for energy. They are also rich in Calcium, Fibre and Protein.

Serves 1

Ingredients100g of Oats, 250ml Water or Milk of choice (You may need more depending on the milk you use), Pinch of Salt, 1/8 tsp ground Cinnamon,1/4 tsp Ground Ginger

Toppings: Granola, Dark Chocolate, 1/2 an Apple sliced into half moons

Instructions: Add the oats and the milk or water into a large pan over a medium heat. Stir in the salt, cinnamon and ginger. Bring to a simmer and allow to simmer for 5 to 8 minutes, stirring as often as you can to give you a smooth creamy porridge.Top with granola, dark chocolate and apple.

 Healing Post Partum Turmeric and Ginger Chicken Noodle Soup

Turmeric is  known to reduce inflammation. It is also useful in helping to heal post pregnancy wounds. Ginger reduces inflammation and is anti bacterial. It aids with digestion, helps to clear congestion and is great for a detox.

Serves 4

Ingredients: 1 tbsp Oil, 1 Onion diced, 2 small pieces of Cinnamon, 2-3 Cloves, 2 pods Cardamom, 4 – 5 Black Peppercorns, 1 Chicken cleaned and cut into 8 pieces or 6 – 8 Chicken drumsticks, 1 Inch fresh Ginger crushed, 3 Cloves Garlic crushed, 1 flat teaspoon Turmeric, 1/2 tsp Black Pepper, 1/2 tsp Red Chilli Powder, Enough water to cover the chicken, Salt to taste, 1 large Carrot chopped into thin slices, 200g Noodles of choice

Instructions: Heat oil in a medium/large pot over high heat, Add the onions and cook for 5 minutes until golden but not browned, Stir in the cinnamon, cloves, cardamom and peppercorns and saute for 2 minutes, Add the chicken, ginger, garlic, turmeric, black pepper, red chilli, salt and water, Bring to the boil and then simmer with a lid on over low heat for 25 minutes, Drop in the carrots and simmer for a further 5 mins, Make noodles according to pack instructions, Add the noodles to the bottom of the bowl and pour over the soup. Serve warm!

 Cleansing Mango Lassi with Fennel


Mango is warming and in this recipe it balances out the coolness of Fennel. Fennel aids digestion and helps with nausea, gas, bloating, acid and indigestion.

Serves 2 – 4

Ingredients: 4 medium sized Mangoes, 1 cup or 250g Greek Yoghurt, 300 ml Milk of your choice (I use Oat/Almond or Cashew Milk), 1/4 teaspoon ground Fennel, 1/8 teaspoon ground Cloves, 1/4 tsp ground Cardamom, 3 – 4 Tbsp Honey or Sweetener of your choice

InstructionsSlice and peel the mangoes. Add the Greek yoghurt, milk, fennel,cardamom, cloves,mangoes and the honey to a blender and blend on high until well combined and creamy.

 Date, Matcha and Cacao Energy Balls

Dates are high in iron and offer much needed energy to new mums as well as being a rich source of Fibre.

Ingredients25 – 30 Medjool Dates Pitted, 50g or 1/2 cup Desiccated Coconut, 225g or 1 1/2 cup Cashews dry roasted in a pan over medium heat for 5 minutes, 25g or 1/4 cup Cacao, 35g or 1/4 cup Sunflower Seeds, 2 tbsp Chia Seeds, 2 tsp Matcha Powder, Pinch of Flaky Sea Salt

Instructions: Line a tray with baking paper. Process all the ingredients in a food processor until well combined and paste like. Roll into 1 inch balls. Keep refrigerated in a tub with a lid.

This post first appeared on Bumps to Birth who specialise in pre packed maternity bags for mums to be and their babies.  


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