Health and wellness, parenting, nutrition, fitness
A vibrant and nutrient dense dinner providing a balance of vegetables and protein promoting skin repair and immune function (serves one). Ingredients: 1 red bell pepper, sliced 1 carrot, julienned 1 tsp turmeric 1/2 tsp black pepper 100g tofu, sliced 100g broccoli Instructions: Slice the red bell pepper and carrot into thin strips. Cut the […]
Cook this in bulk and eat for the week with crusty sourdough and lashings of butter (serves one-two). Ingredients: 200g red lentils 1 onion, chopped 2 garlic cloves, minced 1 tsp cumin 1 tsp turmeric 750ml vegetable broth 100g spinach 1 tbsp olive oil Instructions: Heat the olive oil in a large pot over medium […]
A creamy, nutrient-rich risotto full of fibre and B vitamins, perfect for replenishing energy and supporting postpartum recovery with its comforting, wholesome ingredients (serves two). Ingredients: 1 tbsp olive oil 1 onion, chopped 2 garlic cloves, minced 200g mushrooms, sliced 150g pearl barley 500ml vegetable broth 1 tsp thyme 50g grated Parmesan (optional) Instructions: Heat […]
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 […]
An excellent source of omega 3 fatty acids and hormonal regulation to support the healing process of postpartum recovery (serves one). Ingredients: 200g salmon 1 tsp turmeric 1/2 tsp cloves 1 tbsp olive oil Instructions: Preheat your oven to 180°C (350°F). In a small bowl, mix together the turmeric, cloves, and olive oil. Rub this […]
Lamb is rich in zinc and iron, essential for healing and replenishing blood loss after birth (serves two). Ingredients: 450g lamb shoulder or stew meat = 454g 1 tbsp ghee or olive oil 1 small onion, chopped 2 cloves garlic, minced 1-inch piece fresh ginger, grated 1 tsp cumin ½ tsp cinnamon ½ tsp turmeric […]
A powerhouse of iron, protein, and B vitamins to replenish postpartum energy and support milk production (serves 2). Ingredients: 230g ground beef 230g ground liver (or substitute with more ground beef if preferred) 1 small onion, finely chopped 2 cloves garlic, minced 60g finely grated carrot 1 egg 60g almond flour or breadcrumbs 1 tsp […]
