In yesterday’s blog post, we highlighted three key nutrients that you should have in the postpartum period after birth- protein, iron and calcium.
Maybe you’re wondering “okay, now that I know about postpartum nutrition, how on earth do I eat that way?”
Your postpartum doula is happy to help you in your very own kitchen, but if we’re only virtual acquaintances, I can still help you out.
So I bring you a simple postpartum recipe roundup!
I’m skipping protein, because I’ve never met an American who can’t find a good source of that.
Let’s start with iron, because it’s something that many of us struggle with from the time we start menstruating.
One classic source of iron is red meat. But a good number of folks avoid that. And even if you don’t normally, with a new baby and less sleep, maybe you’re not up to cooking it.
Want to know a simple iron source you might not have considered? Spinach!
Leafy green veggies are a great way to increase iron, and if you make a salad and add citrus, voila, you have vitamin C, which helps our bodies absorption of iron too.
My simple “recipe” that fits the bill is a citrus and spinach salad.
Quick Citrus & Spinach Salad
- 1 bag of prewashed spinach
- 1 drained mandarin orange slices
- ½ an avocado
- A handful of sunflower seeds
- Goat cheese
- Olive oil
- Sea salt
- Pepper
- Balsamic vinegar
In a large bowl, you’ll toss want several handfuls of spinach. Drain the juice from the mandarin oranges and throw them into the bowl. Next, slice an avocado, and put half in. (We like fat to help absorb nutrients and you’re likely a millenial. Go for it.) Then sprinkle a handful of sunflower seeds for salt and crunch, and some goat cheese crumbles because you’re fancy with a refined palette. Throw on some seasoning, and then pour over olive oil and drip on some balsamic.
Bam! Nutrition!
If you’re looking for something more Pinteresty, here’s a lovely recipe that I’ve made and can vouch for. I made this and threw it over spinach because even as a I too am a person with a uterus and sometimes need iron, and I was curious about fennel that week. Doulas- they’re just like you!
Avocado & Grapefruit Fennel Salad
If you would also like the goodness of the sea (because who couldn’t use some Omega 3s in their life when they’re keeping a baby alive?), try this one. It has multiple steps but it’s worth it, in my opinion. (And since you’re reading DCMM’s blog, you want my opinion.
If you’re wondering how to get calcium in, well, you’re clearly not me.
Have you met cheese? It would like to meet you. And now that you’re no longer pregnant, you can have soft, unpasteurized cheese. Joy!
But maybe you’re vegan, or lactose intolerant. Fair enough. Did you know that many of green veggies have a lot of calcium?
I personally love broccoli, and here’s how I prepare it.
Oven Roasted Broccoli
- One bag of pre-cut broccoli florets
- Olive oil
- Garlic powder
- Onion powder
- Salt
- Pepper
Preheat your oven to 400 degrees. In an oven safe dish, spread the broccoli out, then drizzle with olive oil. Sprinkle all the seasonings generously, then mix it up (I use my hands but feel free to use a tool). Place in the oven until the broccoli is brown on the edges, then remove.
Eat, and feel good about yourself. You just had veggies and helped your bones.
Another non dairy calcium sources? Tofu!
I once dated a vegetarian (who dabbled in veganism), and he made nuggets that were a lot like these. Delicious.
Have more ideas about postpartum nutrition? We’d love to hear your go-to recipes in the comments!
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