3 Nourishing Whole30 Recipes for the Postpartum Mama
Recipes by Sarah Steffens, Whole30 in-house recipe creative
Nutrition plays a big role in postpartum health. Pregnancy, labor and delivery, and breastfeeding can deplete your nutrient stores, so it’s important to be mindful of replenishing them throughout pregnancy and postpartum. These Whole30 compliant recipes are specifically designed to nourish the postpartum mama. Two of these recipes are freezer-friendly, so if you’re pregnant, you can spend some time cooking as you prepare for baby and stash these in the freezer for after baby comes. Or maybe you have a pregnant friend and know that you will want to bring her a meal after she delivers. She will appreciate the care you took to bring her a meal, and as a bonus you can slip in a card explaining the health benefits of the dish.
Healing Bone Broth Soup (AIP-Friendly)
Highlighted ingredient: Bone Broth
Warm broths are rich in minerals and amino acids that help repair tissues and accelerate healing. Broth can also serve as a source of liquid to keep mama hydrated, especially if she’s nursing. Herbs, spices, and vegetables added to the broth (such as turmeric, ginger, onion, and garlic) boost the immune system and counter inflammation to help mamas recover from birth. Traditionally in Eastern medicine soft, warm foods are encouraged as they may be more easily digested. Be mindful of how you feel and see what works best for your body.
Serves 4
Ingredients
1 Tbs. coconut oil
1 yellow onion, peeled and diced
2 celery stalks, diced
1 tsp. sea salt
2 bunches of baby bok choy, chopped
1 Tbs. fresh ginger, peeled
1 Tbs. fresh turmeric, peeled
4 cups baby spinach
4 cups of bone broth (look for an AIP-Friendly brand)
Instructions
ADD coconut oil to a large stockpot and bring to low heat. Next, put diced onion, celery and sea salt and sauté until it begins to soften, about 5 minutes. Add baby bok choy and continue to sauté for 2 minutes.
USING a microplane zester, grate fresh ginger and turmeric into the pot and stir well to combine. Add baby spinach to the pot and stir well, and then add bone broth and increase the heat to medium-high, until the soup is hot enough to serve.
*Notes: This soup can be made in bulk and stored in the freezer for when you need a fast, healing meal ready in just the time it takes to defrost! Serve this soup with your favorite Whole30 compliant protein, or add pre-cooked, shredded chicken to the soup when you add the bone broth.
Lemon Roasted Salmon (AIP-Friendly)
Highlighted ingredient: Wild Salmon
Wild salmon includes the important nutrients of DHA/EPA, Vitamin D, B-vitamin, and trace mineral benefits. The omega-3 fatty acids EPA and DHA are the most well-researched nutrients when it comes postpartum depression and nutrient depletion. Early observational studies consistently show that serum and dietary omega-3 fatty acid levels are low in depressed patients. Postpartum mamas are encouraged to eat wild salmon or supplement with fish oil as a way to ensure proper DHA and EHA levels! Have questions about postpartum depression? Read our answers to some FAQs here.
Serves 4
Ingredients
2 Tbs. olive oil
1 – 1.5 lbs. wild-caught salmon (skin-on is OK)
2 medium sweet potatoes, diced (skin-on is OK)
2 Tbs. coconut oil
½ tsp. black pepper (Omit to keep this recipe AIP-Friendly)
2 tsp. sea salt
1 lemon, thinly sliced and seeds removed
½ cup fresh parsley, to garnish
Instructions
PREHEAT your oven to 400 degrees.
ARRANGE diced sweet potato on a baking tray or cast-iron skillet lined with aluminum foil and parchment paper (the foil and parchment paper is optional but will speed up your cleaning time!).
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TOSS sweet potatoes with coconut oil, 1 tsp. of sea salt, ½ tsp. of black pepper and roast in the oven for 30 minutes, tossing after 15 minutes.
WHILE your sweet potatoes are roasting, prepare your salmon by drizzling it with olive oil and arranging thinly sliced lemons and sea salt over each filet.
AFTER your sweet potatoes have roasted for 30 minutes, place each filet in the same pan as the sweet potatoes, and roast for 15 minutes. Remove from the oven and serve between 4 plates, garnishing with fresh parsley.
*Note: This recipe can be prepped 1-2 days in advance and roasted just when you need a Whole30 meal!
Slow Cooker (or Pressure Cooker) Carob Sirloin Stew
Highlighted ingredient: Red Meat
Red meat is rich in iron which helps new mamas replenish what was lost during birth. Eating foods rich in iron (such as red meat, oysters, and liver) will help your body form new red blood cells, boost your iron stores, and help you stay energized and strong during postpartum.
Serves 4
Ingredients
1 – 1.5 lbs. of organic beef sirloin, diced in 1” cubes
1 yellow onion, peeled and diced
28 oz. canned crushed tomatoes
4 oz. canned tomato paste
1 tsp. sea salt
½ tsp. black or white pepper
1 large sweet potato, diced
2 parsnips, peeled and diced
¼ cup carob powder
½ cup fresh parsley, to garnish
1 whole minced scallion, to garnish
Instructions
Slow cooker option:
ADD all ingredients except the parsley and scallion to a medium or large slow-cooker.
COOK on low for 8-10 hours.
REMOVE the slow-cooker lid and serve between 4 bowls and garnish with fresh parsley and scallion.
Pressure cooker option:
ADD all ingredients except the parsley and scallion to your pressure cooker.
PRESS the “Meat” button and adjust the timer to 20 minutes.
ENSURE the steamer valve is set to “Sealing.”
WHEN the timer has reached “0” minutes, allow the steam to release naturally for at least 30 minutes (Simply allow the timer to reach 30 minutes, you don’t have to do anything except that!).
REMOVE the lid and serve between 4 bowls with fresh parsley and scallion.
*Note:This stew can be made in bulk and stored in the freezer for when you need a fast, heathy meal ready in just the time it takes to defrost!
Our goal at Whole30 HMHB is to give you the information you need about pregnancy nutrition and health without the judgment or fear-mongering that is so commonly directed at expecting mothers. For more information on our program, find us at mamas.whole30.com and on Instagram @Whole30HMHB. We are offering an exclusive discount to Today’s Mama’s readers. Enter code HMHBLOVESTM to take $40 off a lifetime membership to our program.
Sarah Steffens has a B.A. in Business Administration, Public Relations from The Master’s College in Southern California. After years of experimenting with nutrition and recipes in her own kitchen, she now works as a Personal Chef in Los Angeles, cooking meals that support her client’s intention to physically and mentally thrive. She has catered several independent film sets, making it her goal to optimize the energy and well-being of each creative crew. She is the in-house recipe creative for the Whole30, and the creator of the Savor and Fancyblog. When Sarah is not cooking Whole30 and Autoimmune Protocol meals, she is likely exploring mid-century sites in L.A., taking photographs, listening to an audio book or hiking at Griffith Park.
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