Here is a little secret: Postpartum moms sometimes forget to eat. It’s true. One of the first things I ask my clients is, “When did you eat last?” and many times I get the response, “I don’t know!” Often, we moms are very good about making sure our babies are eating, but tend to not be so good about making sure that we are getting the nutrients we need as well.
Whether a mother is breastfeeding or not, calorie intake and nutrition are important postpartum. Birth can be a long process and is very taxing on the body. You need the nutrients to heal and to make breastmilk. Babies take a lot of our energy and we need to stay fueled to keep up.
I have a few “go-to” quick recipes I like to whip up for a quick meal. I always make extra, so the new mother can have another meal or two of it once I am gone. They are very simple recipes and most of the ingredients are probably on-hand. If not, perhaps consider running out to grab a few of the needed items. You will be happy you did!
• 3 cups diced cooked chicken-(a rotisserie chicken would be perfect)
• 3/4 cup regular or lite mayonnaise
• 1 cup red grapes (or green if they have them), halved
• 1 green onion (can use a sweet onion), diced
• 1 stalk celery, diced
• 1/2 cup diced apple
• salt and pepper to taste
• pecans or other nut, (optional)
1- In a bowl, combine the chicken, mayo, grapes, onion, celery, apple, salt, and pepper.
2- Serve on rolls, bread, or croissants sprinkle with some cashews or pecans. This can also be served on a lettuce leaf.
*(recipe adapted from www.realmomskitchen.com)
Microwave Egg and Vegetable Breakfast Sandwich
• 1 thin Bagel
• ¾ cup egg whites
• 10-15 fresh spinach leaves
• 1 wedge Laughing Cow Herb & Garlic Cheese or herb cream cheese
• 2 slices tomato
• 2-4 slices avocado
• salt (to taste)
1- Toast bagel. In a bowl add egg whites and spinach leaves, season with salt. Place in microwave for 1 minute 30 seconds, make sure eggs do not overflow.
2- Put cream cheese or Laughing Cow cheese on the toasted bagel and add slices of tomato. Spoon egg out of bowl in a single patty and place on top of cheese and tomato, top with avocado. Season with more salt.
(recipe author unknown)
• 1 cup uncooked quinoa
• 2 cup water
• 1 pint cherry tomatoes, about 2 cups
• 1 cup of red or yellow peppers (or both), chopped
• 1 cup fresh parsley, finely chopped
• ¼ cup fresh mint, finely chopped
• 1 cup spinach, finely chopped
• ½ large sweet onion, chopped
• 1½ cups cucumber, chopped
• 1 15-ounce can chickpeas, drained and rinsed, or 1½ cups cooked chickpeas
• 1/2 bottle of a House Vinaigrette Dressing (I prefer the Aldi brand myself.)
1- Add water and quinoa; turn the heat to high. Once it’s boiling, cover, turn down heat and simmer for 13 to 15 minutes.
2- While quinoa is cooking, dice tomatoes, red/yellow peppers and cucumber. Place in a large bowl.
3- Add parsley, mint, spinach, onion, chickpeas; stir to combine.
4- Once the quinoa is cooked, transfer to the bowl. Mix all the ingredients together and stir in vinaigrette.
I often use these in my doula work with my clients. The clients love them and they are so simple that even partners don’t mind making them on weekends!