Health and wellness, parenting, nutrition, fitness
Melanie talks you through her three principles of postpartum nourishment and gives you examples of the best foods to eat during your recovery.
A nourishing and comforting breakfast providing lasting energy and reducing inflammation – oats are known to boost milk supply and is a great pairing with a herbal tea to keep you hydrated (serves one). Ingredients: 100g rolled oats 250ml almond milk 1 tsp turmeric 1/2 tsp cinnamon 1 tbsp honey 1/2 tsp black pepper 1 […]
A warm, comforting breakfast that provides complex carbs for sustained energy and natural sweetness (serves one). Ingredients: 100g cooked quinoa 250ml almond milk 1 tsp cinnamon 1 tbsp honey 1/2 tsp nutmeg 1/2 tsp black pepper Instructions: Spoon the porridge into a bowl and serve warm. Top with chopped nuts or fresh fruit such as […]
A hearty, nutrient dense meal that’s perfect for new mums seeking to nourish their bodies (serves one). Ingredients: 1 cup lentils 2 medium sweet potatoes 1/2 cup feta cheese (crumbled) 2 tablespoons olive oil (plus extra for roasting) Salt and pepper to taste Method: Rinse the lentils under cold water. In a pot, bring 2-3 […]
Packed with protein from chickpeas and iron from spinach paired with spices providing a natural anti-inflammatory (serves one). Ingredients: 1 can chickpeas 1 tsp turmeric 1 tsp ginger, grated 1/2 tsp cinnamon 250ml coconut milk 100g spinach Instructions: In a pot, heat a bit of olive oil and sauté the grated ginger for a minute […]
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 cozy, fibre-rich breakfast that promotes digestion and offers essential omega-3s to support postpartum recovery (serves one). Ingredients: 100g rolled oats 250ml almond milk 1 tbsp chia seeds 1 tsp cinnamon 1 tbsp honey 50g mixed berries Instructions: In a medium-sized pot, heat the almond milk over medium heat until it begins to simmer (not […]
A hearty, protein-rich chilli packed with fibre and antioxidants, offering a satisfying and nourishing meal to support postpartum recovery (serves one). Ingredients: 1 tbsp olive oil 1 onion, chopped 2 garlic cloves, minced 1 bell pepper, chopped 1 tsp cumin 1 tsp paprika 400g black beans (cooked or canned) 150g quinoa 500ml vegetable broth 1 […]
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, […]
Providing a balanced combination of protein and healthy fats crucial for healing and hormone regulation (serves one). Ingredients: 1 whole wheat wrap 100g hummus 1/2 tsp turmeric 50g shredded carrots 50g spinach 1/2 avocado, sliced Instructions: In a small bowl or food processor, combine the hummus and turmeric. Mix or blend until smooth and well-combined. […]
