Creamy salmon & sweet potato mash

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 steamed spinach or kale (iron & folate)
• Juice of 1/2 lemon (vitamin C to enhance iron absorption)
• Salt & pepper, to taste

Method:

1. Roast or pan-sear the salmon:
2. Preheat the oven to 375°F (190°C).
3. Place salmon on a baking sheet, drizzle with olive oil, and season with turmeric, garlic powder, salt, and pepper.
4. Bake for 12-15 minutes or pan-sear over medium heat for 4-5 minutes per side.
5. Prepare the sweet potato mash: Boil diced sweet potato for 10-15 minutes until tender.
6. Drain, then mash with butter/olive oil, salt, and a squeeze of lemon juice.
7. Assemble the dish: Serve the salmon over the mashed sweet potato.
8. Add steamed spinach or kale on the side and garnish with fresh herbs.

✅ Why It’s Great for Postpartum & Breastfeeding:
✔ High in omega-3s – Supports brain function & baby’s development.
✔ Iron & folate-rich – Sweet potatoes, spinach & salmon help replenish lost nutrients.
✔ Anti-inflammatory – Turmeric & healthy fats support healing.