Health and wellness, parenting, nutrition, fitness
An easy recipe combining wholesome ingredients that promote hydration and overall wellness (serves one). Ingredients: 1-2 cups rotisserie chicken (shredded) 1 ripe avocado 1 tablespoon lemon juice (optional) Salt to taste 2 whole wheat wraps Method: Start by shredding the rotisserie chicken into small, bite-sized pieces. You can also use leftover chicken from a previous […]
A comforting, nutrient packed meal, perfect to make ahead for busy new mums (serves 3-4). Ingredients: 300g chicken breasts, cubed 180g cooked rice 150g broccoli 60g cheese Instructions: Preheat your oven to 190°C (375°F) and lightly grease a baking dish or casserole dish. In a large bowl, mix the cubed chicken breast, cooked rice, broccoli, […]
A freezer friendly meal with lean protein and healthy fibres fuelling your body (serves two). Ingredients: 300g chicken breasts, diced 300g sweet potatoes, cubed 100g spinach 180g cooked quinoa 60g shredded cheese Instructions: Preheat your oven to 190°C (375°F). Prepare your ingredients by dicing the chicken breast and cubing your sweet potatoes – add any […]
A hearty, protein packed meal that’s perfect for postpartum recovery (serves four). Ingredients: 450g ground beef 400g kidney beans (canned, drained) 400g diced tomatoes (canned) 5g chilli powder Instructions: In a large pan, bring the ground beef over medium heat, breaking it up into small pieces with a spoon as it cooks. Cook until the […]
Packed with anti inflammatories and easily digestible in that postpartum period (serves one-two). Ingredients: 200g chicken breast, sliced 1 tbsp coconut oil 1 tsp turmeric 1 tsp ginger, grated 1/2 tsp black pepper 1 red bell pepper, sliced 100g broccoli florets 1 tbsp soy sauce Instructions: Heat the coconut oil in a pan over medium […]
An excellent source of lean protein and packed with vitamins and minerals- easily made in bulk and frozen (serves three-four). Ingredients: 450g ground turkey 100g spinach, chopped 1 egg 60g breadcrumbs Instructions: Set the oven to 190°C (375°F) and line a baking sheet with baking paper. In a large bowl, combine the ground turkey, chopped […]
A well rounded meal providing anti-inflammatories and lean protein to help with muscle recovery for overall health and healing (serves one). Ingredients: 150g cooked brown rice 1 tbsp coconut oil 1 tsp ginger, grated 1/2 tsp turmeric 100g grilled chicken 100g steamed vegetables Instructions: If you haven’t already, cook the brown rice and steam the […]
A balanced, protein-rich meal with omega-3s and essential postpartum nutrients (serves one). Ingredients: 1 salmon fillet (wild-caught if possible, for omega-3s) 1 medium sweet potato, peeled & diced 1 tbsp butter or olive oil (healthy fats) 1/2 tsp turmeric (anti-inflammatory) 1/2 tsp garlic powder (immune support) 1 tbsp fresh parsley or cilantro, chopped 1/2 cup […]
A flavourful, nutrient dense dinner that provides lean protein and spices that support digestion and promote relaxation (serves one). Ingredients: 200g chicken breast 1 tsp cinnamon 1/2 tsp nutmeg 1 tbsp olive oil Instructions: Preheat the oven: Set the oven to 200°C (400°F) and allow it to preheat while you prepare the chicken. Prepare the […]
(5 min prep, 20 min simmering) A quick and easy that’s full of nourishing ingredients for postpartum recovery (serves 2-3). Ingredients: 1 liter store-bought bone broth 150g cooked rice 75g shredded rotisserie chicken 1 medium carrot, chopped (approx. 60g) 30g spinach (1 handful) 3g salt (½ tsp) 1g black pepper (¼ tsp) Method: In a […]
