Top 5 Best Nourishing Meal Ideas for Breasting Feeding Moms

Top 5 Best Nourishing Meal Ideas for Breasting Feeding Moms

Looking to make a meal for a new mom? Or stock up meals for yourself post-baby? Here are 9 nourishing recipe ideas!

The tradition of bringing meals to new moms is one of the great acts of service (and so needed!) New mamas need special nutrients to recover from birth and build up their reserves, especially if they nurse their baby. If you’re wondering what meals for new moms are best specially for the breast feeding baby, or if you’re looking to stock your freezer full of meals for when you have your baby, this post is for you!

Why nourishing meals for new moms are so important for Breast feeding mom

Baby takes everything it needs from it’s mother via the placenta. Even if mom doesn’t have enough, baby takes it! That’s why you hear the adage “gain a child, lose a tooth.” I, myself, lost a weak tooth that was severely damaged from my intense sugar addiction years earlier. So, no doubt, pregnancy is tough on the body and  can leave many pregnant women and new moms drained, in more ways than one. Today, with our soils being depleted, conventionally grown produce being subpar, and feed-lot meats having lower than normal levels of vitamins and minerals, many women are deficient even before they conceive. Also moms breast feed their baby so they need the full nutrition on their body. New moms are buying breast pump and using it for their baby when they go to work also who is suffering to get milk from direct breast feeding.

And once she does give birth, most experts believe that most women are nutritionally depleted for at least a year after the birth, which is one reason I tried to wait 3 years between pregnancies. Some believe it even takes 10 years to replete after birth! According to family physician, Dr. Oscar Serrallach, this chronic deficiency can cause symptoms such as:

  • Fatigue, exhaustion, not feeling refreshed after sleeping
  • Falling asleep at unexpected times
  • Wired and hyperaware, with underlying anxiety
  • Feelings of guilt and shame
  • Desiring isolation, not having the energy to socialize, not leaving the home often due to feeling overwhelmed
  • Frustration at lack of free or me time
  • Brain fog or baby brain
  • Little to no interest of sex

This is why some moms swear by consuming their placenta, which helps to boost vitality after birth. Of course, another obvious way moms can nourish themselves postpartum is to eat nutritionally-dense foods. Unfortunately, most moms are so overtired and busy with new baby that preparing healthy meals isn’t the number one priority. That’s why making meals for new moms is so helpful and needed! Or, if you’re expecting yourself, prepare these foods now and stock your freezer. Here are some delicious recipes to get you started!

Meals for New Moms: #1. Lasagna with liver

OK, I had to throw in one lasagna recipe because it is one of the “classic” meals for new moms. But this recipe contains a superstar: LIVER. Yes, liver is one of the most nutrient dense foods on the planet. Some call it “Nature’s Multivitamin.” It’s an excellent source of protein, with an easily absorbed form of iron. It includes significant amounts of B vitamins as well as vitamin A, D, E, C, and many trace elements and minerals.

Liver also contains the essential fatty acids EPA and DHA which used up by baby for proper brain development, and can be one of the first areas of depletion for mom.

A great rule of thumb for nourishment is to eat a 4 ounce serving of liver once a week. An easy and agreeable way to do this is with a bolognese lasagna. I promise, you can’t even taste it! Be sure that you get a high-quality source of liver from a grass-fed cow. You can try Whole Foods or get from a local farmer. (And if that’s still too disagreeable for you or new mom, try these liver pills instead.)

Liver Bolognese Lasagna

This is my mama’s delicious lasagna recipe that is adapted to include more liver for an extra nutritional punch!

Bolognese Sauce:

  • 2 Tbs. olive oil
  • 1 1/2 lb ground beef
  • 1/2 lb beef liver (see if butcher can grind up for you. Otherwise, mince)
  • 1 large chopped onion
  • 4 cloves garlic, minced
  • 2 – 16 oz. jars of organic, tomato-based pasta sauce (this is a tasty one but pricey) or you can make from scratch
  • 2 – 6 ounce jars of organic tomato paste

Lasagna:

  • 1 box of gluten-free pasta (where to buy)
  • 1 cup freshly grated parmesan
  • 2 pounds of organic Swiss cheese, sliced
    • 2 pounds fresh Ricotta cheese
    • 2 eggs
    • 1/4 cup fresh parsley, finely chopped
  • Directions

    Bolognese Sauce

    In a large pot, heat the olive oil over medium heat. Add the onion and cook until translucent. Add your ground meat and liver. Cook until browned. Add in your tomato paste and most of your tomato sauce (Keep about 1 cup of sauce set aside for topping.) Mix well and turn off heat.

    Lasagna

    Preheat the oven to 350 degrees F.

    Bring a large stock pot filled with water to a boil. Add your lasagna noodles and cook for about 10 minutes or when they are “al dente“. Drain and drizzle with a teaspoon of oil so they don’t stick.

    Combine your ricotta cheese, eggs and parsley in a large bowl. Mix well. You can add salt and pepper to taste.

    Then oil a 13×9 baking dish, then spoon a ladle of meat sauce onto the bottom of the dish. Cover with 1 sheet of pasta. Top the lasagna with a layer of meat sauce, a layer of ricotta, then a layer of Swiss. Repeat layering lasagna, sauces, and cheese, ending with your plain tomato sauce and the Parmesan cheese on the top.

    Put into your oven and bake 55-65 minutes, until the lasagna is bubbling and golden brown. Allow to rest 30 minutes before packing up.

    Meals for New Moms #2: Sprouted Quinoa with Chicken Marbella

    Chicken Marbella is a family favorite because it’s packed with flavor thanks to the olives, garlic, dried fruit and oregano. When served with quinoa, this dish also makes a great option for your meals for new moms.

    Quinoa has been used for centuries by traditional societies and contains many nutrients that can help mom heal and support her breastfeeding, like vitamins E, B6, and folate.

    This recipe is rich in healthy fats and protein, and contains a natural constipation reliever, good old prunes, which can be a lifesaver in the days after giving birth. It is also SUPER easy to make (much faster than lasagna!) Get the Chicken Marbella recipe here.

    To get the most nutrition and digestibility out of your quinoa, be sure to sprout it first. (If you don’t have the time, don’t sweat it!) You can also buy already sprouted quinoa.

    Sprouted Quinoa

    Ingredients:

    • 1 cup quinoa
    • 1 quart mason jar
    • Sprouting lid (where to buy)
    • Filtered water
    • 1 cup homemade bone broth or water
    • salt to taste

    Directions:

    Rinse quinoa thoroughly with cold water. Place the quinoa into a 1 quart mason jar and fill with more cold water. Let it soak for about overnight.

    In the morning, put a sprouting lid on the jar and pour out the water.  Set the jar upside down in a bowl to catch dripping water.

    About every 4 hours (doesn’t have to be exact, just whenever you get a chance), rinse the quinoa with water, pour out, and put the jar upside down over the bowl again.

    Once you see little thread like sprouts coming from the quinoa (usually 1 day) you know they’re done.

    Transfer quinoa to a saucepan and add 1 cup of bone broth and salt (if broth is unsalted). Simmer for 12-14 minutes until quinoa is cooked.

    Serve Chicken Marbella over your quinoa for a nutrient dense, filling, and delicious meal.

    Meals for New Moms #3: Shrimp and Oats with Miso

    Savory oatmeal? Absolutely! This dish is inspired by Japanese rice porridge but uses oats instead for a milk supply boost. The fermentation process helps break down the soy in miso to be more easily digestible and produces probiotics which are excellent for postpartum healing mamas. Miso also:

    • Strengthens the quality of blood and lymph fluid
    • Protects against radiation and heavy metal poisoning
    • Strengthens the immune system and helps to lower bad cholesterol
    • Is high in antioxidants.

    The shrimp in this dish provides a little bit of fat and a lot of protein! It also provides iron, calcium, sodium, phosphorus, zinc, magnesium, potassium, and Vitamins A, E, B6, and B12. Finally, shrimp is high in iodine, which supports the thyroid (which can take a hit postpartum!)

    Ingredients:

    • Olive oil, coconut oil or butter
    • 1 lb medium shrimp, peeled and deveined
    • 2 Tbs. miso
    • 1 cup steel cut oats
    • 2 cups water or broth
    • 2 tsp. coconut aminos or soy sauce (where to buy)
    • Bunch of scallions
    • Sea salt to taste

    Directions:

    In the evening, place miso paste into a small bowl, add a little warm (not hot!) water and whisk until smooth.

    Combine water, miso, salt, and oats in a medium saucepan and let soak overnight on counter.

    In the morning, put pot on stove and turn the heat to high. When the water boils, lower heat and simmer for 45 minutes.

    In pan, heat oil or butter over medium heat. Place scallions and cook for a few minutes. Then add shrimp in the pan and cook for 1-2 minutes on each side, until pink. You can add curry paste and freshly grated garlic and ginger to enhance flavors. Turn off heat.

    Add fresh scallions and coconut aminos to your oatmeal. Place shrimp on top of oats. Serve with a green salad.

    Meals for New Moms #4: Turkey chili

    Chili is a classic meal that can easily be reheated for a satisfying meal. Full of protein, this recipe is a great meal for a new mom. Bonus: you can eat it with organic blue tortilla chips and free up one hand for nursing baby! Making this dish with homemade stock makes it a fantastic gut healing food too.

    • 1 tbs. olive oil
    • 1 large onion, chopped
    • 3-4 cloves garlic,  minced
    • 1 yellow and red bell pepper, chopped
    • 1 pound pastured ground turkey
    • 1 can (28 ounces) diced organic tomatoes, undrained
    • 1  can red kidney beans, drained and rinsed
    • 1 can black beans, drained and rinsed
    • 1/4 cup chili powder
    • 2 cups homemade chicken or beef stock
    • 1 1/2 tsp. sea salt
    • 1 tsp. dried oregano
    • 2 tsp. cumin
    •  1 tsp. homemade hot sauce (optional)

    In a large stock pot, saute onions and bell peppers in olive oil over medium heat until onions are translucent. Add ground turkey and garlic and cook until browned.

    Add remaining ingredients and stir well to combine. Reduce heat and simmer for 45 minutes, stirring occasionally.

    Meals for New Moms #5: Greens pie

    Leafy greens are a great way to get calcium, magnesium, potassium, manganese, folate and betaine. Folate and betaine, in particular, are great for postpartum moms because they aid in liver function, detoxification and cellular functioning within the body.

    Ingredients:

    • 4 Tbs. olive oil, divided
    • 1 large onion, diced
    • 2 cloves garlic, minced
    • 10 cups chopped winter greens, such as kale, chard, beet greens, and turnip greens, center ribs removed
    • 2 eggs
    • 4 ounces crumbled feta cheese
    • 1/2 cup shredded cheddar cheese
    • ¼ tsp. salt
    • ¼ tsp. red pepper flakes
    • ½ cup chopped scallions
    • ½ cup chopped parsley
    • 2 Tbs. fresh lemon juice
    • 8 sheets of Phyllo dough or GF phyllo dough

    Directions:

    Preheat oven to 375 degrees.

    Heat 1 tablespoon olive oil in a very large skillet over medium heat. Saute the onions and garlic until browned. Add the greens and allow to wilt, stirring often. When the greens have cooked down. Set aside to cool slightly.

    Combine eggs, feta, Cheddar, salt, pepper flakes, scallions, parsley, and lemon juice in a large bowl. Add the cooked greens, and stir to combine.

    Lay 1 sheet of phyllo dough in oiled baking pan with excess hanging over one side of pan, and brush lightly with olive oil. Lay another sheet of phyllo dough on top, with excess hanging over the other side of pan, brush with olive oil, and repeat process with two more sheets of phyllo.

    Spread 1/2 of the greens and cheese mixture into pan. Layer 2 more pieces of phyllo dough like you did the first ones. Add the rest of the greens and cheese mixture and fold overhanging dough over filling. Brush with oil, then layer remaining 2 sheets of phyllo dough, brushing each with oil.

    Put the pie into the oven and let bake for about 45 minutes or until you see a nice crisping on the top layer of dough. Let sit for 10 minutes before serving.

Conclusion

Making meals for breasting feeding moms is so vital! She needs to recover her nutrient stores, especially if breastfeeding as well as using breasting feedimg pump, as she’ll need even more calories a day than when she was pregnant. Whether you’re cooking for your freezer or for a new mom friend, choose foods that are from high-quality sources and organically grown if possible, for optimal nutritional value.

Bamboo Steamed Dumplings

Bamboo Steamed Dumplings

Next time I make these little dumplings, I need to make sure to set up a system for assembly.

I threw them together on a whim after a Thursday night grocery shopping trip where I picked up (among other things) wonton wrappers, bok choy, ground pork/beef combo, and ginger.

Fun fact about the trip: Cost = $86, total coupons/sales = $36, final amount = $50!

I had all the other fixings in our cabinet from making Thai Peanut Noodle Salad. And speaking of cabinet, before I dive into the recipe, check out our fully stocked, OCD-organized, chock-full-o-goodness cabinet!

I think I need to submit this to Things Organized Neatly. Hidden behind the canned goods? 4 gigantic cans (100 oz each) of crushed tomatoes from BJ’s that were $3 each. Um, hello? No brainer! I use canned tomatoes for homemade pasta sauce, chili, pizza sauce, soups, etc. Such a great find! Please disregard all of the chips and sugary cereal…I do live with Kman, after all! Ok, granted, the Doritos are mine. Spicy n’ Sweet is the best flavor in the history of the world!

Where was I? Oh yes. DUMPLINGS!

I have vivid memories of making these with my mom when I was younger, usually for New Year’s Eve. We’d make up a giant batch of these and she, my dad, and I would have them for dinner while waiting for the ball to drop. After performing a heroic rescue of my bamboo steamer from my old apartment in San Francisco, I knew it was time to dust it off and put it to use.

Steamed Dumplings

Yields: A buttload. I made about 40, and saved the rest of the mixture to use tomorrow.

Ingredients

  • 100 (3.5 inch square) wonton wrappers
  • 1 3/4 pounds ground pork (can be pork, beef, or chicken)
  • 1 tablespoon minced fresh ginger root
  • 4 cloves garlic, minced
  • 2 tablespoons thinly sliced green onion
  • 4 tablespoons soy sauce
  • 3 tablespoons sesame oil
  • 1 egg, beaten
  • 2 cups finely shredded bok choy

Directions

  1. In a large bowl, combine the pork, ginger, garlic, green onion, soy sauce, sesame oil, egg and cabbage. Stir until well mixed.
  2. Place 1 teaspoon of pork filling onto each wonton skin. Moisten edges with water and bring edges together in the middle (see below). Set dumplings aside on a lightly floured surface until ready to cook.
  3. Place 2 inches of water in the bottom of a wok, and bring to boil. Steam dumplings in a covered bamboo steamer on top of wok for about 15 minutes. Serve immediately!
Sauce: I threw this together completely randomly, and it ended up being a big hit. Just microwave all ingredients for 30 seconds and voila!
  • 3 tbsp peanut butter
  • 1 tbsp vegetable oil
  • 1 tbsp honey
  • 1 tbsp soy sauce
  • smidge of chili garlic sauce

126 45 wonton wrappers400 Bamboo Steamed Dumplings

I used store-bought wontons for this recipe, but after finding the easiest, peasiest recipe for a homemade version…I think I’m going to go that route next time!

Almond Butter BF French Toast

Almond Butter BF French Toast

Morning lovelies!

Imagine my surprise to return from my run this morning (short run, I should add…still building mileage with my VFF’s) and see this waiting for me:

Almond butter stuffed french toast, drizzled in honey (partially because we were out of maple syrup!).

Kman woke up extra early this morning to cook me breakfast, as a special treat for our 1 year anniversary. We did long distance for a full year and just recently moved in together…so today is extra special icon smile Almond Butter BF French Toast

Almond Butter BF French Toast

Makes 2

Ingredients:

  • 4 slices of bread
  • 2 whole eggs
  • 2 tbsp milk
  • 1/4 tsp vanilla extract
  • 1/4 tsp cinnamon
  • Generous scoopage of almond butter icon smile Almond Butter BF French Toast

Whisk together eggs, milk, vanilla, and cinnamon in a bowl to create the batter. Slather almond butter on the bread as if you were making a sandwich. Dip said sandwich in the mixture of eggy goodness to fully coat, and place in a lightly greased pan. Cook for 2-3 minutes, or until lightly browned on both sides.

He also made me a bowl of one of my faves: Greek yogurt with Trader Joe’s frozen mixed berriesicon smile Almond Butter BF French Toast I love fresh berries as much as the next girl, but having bags of the frozen stuff (just berries! none of that artificially sweetened crud) makes it so much easier to get fruits into your life.

And of course, no breakfast is complete without iced coffee + crazy straw! Yep, he made this too. He wouldn’t even let me in the kitchen!

Can you guys tell that I’m in the midst of a passionate love affair with my new camera that just came last night!? I just want to stay home and play around with it, but alas…work calls.

What other fillings do you think would be yummy in stuffed french toast? icon smile Almond Butter BF French Toast

Egg McMuffin Tins

Egg McMuffin Tins

Generally, I’ve shied away from food that tries to be another food. I just recently ate meatloaf after a double digit year hiatus. Come on meat, why are you trying to pretend that you’re bread? It’s just weird. And quiche? Pie lie. I’ll eat quiche every so often if it looks awesome, but other than that I steer clear.

So imagine my surprise when I started craving what can only be referred to as egg cupcakes, or egg muffins for you hair splitters.

After my egg mishap yesterday morning, I had to regain my honor in the kitchen. I stumbled upon Epicurean Bliss’s recipe for some sort of egg cupcake and I decided to whip a batch up for dinner (I’m a big proponent of breakfast for dinner. Sometimes it totally hits the spot!). I made some changes to her recipe since I didn’t have everything on hand, and they came out SO well! In fact, I just took a bite of a reheated one now that I’m munching on for brekkie, and I can confirm that they are just as delicious the next day.

I plan on adding this to my list of easy-peasy items that take no time to make! It’s nice that they’re so convenient…if you make a full tin on Sunday night, they can easily carry you through breakfast for a week icon smile Egg McMuffin Tins

  • 6 whole eggs
  • 1/4 cup of parmesan cheese
  • 1 tbsp olive oil
  • 1 small white onion, diced
  • 2 handfuls baby spinach
  • 2 pieces cooked turkey sausage, chopped into small pieces
  • A few dashes of thyme
  • Sea salt and fresh cracked pepper, to taste
  • Non-stick cooking spray or butter for greasing the cupcake tin

Pre-heat oven to 350 degrees F.

Sauté the spinach and onions, and toss in the sausage when there’s about a minute left to cook. There are so many possible combinations! Broccoli, turkey bacon bits, bell peppers, asparagus, you name it…I’d probably add it. Sprinkle in thyme, sea salt, and pepper.

Once your mixture is ready to go, divvy small amounts of it up and place a small layer in the bottom of your greased muffin tins. Instead of cracking whole eggs over the mixture as the recipe said, I opted to scramble the eggs first then pour. I figured this would make them more microwave/next-day friendly.

 

Pop them into the oven for 12-15 minutes, or until the eggs aren’t all wiggly-jiggly when you give the tin a little shake. I pulled them out 5 minutes before they were done to add some freshly grated parmesan cheese, and a little dusting of thyme.

 

I served it over a piece of whole grain toast and added a generous amount of Frank’s Red Hot (it’s great on anything! Seriously, I’m not ashamed to say I’ve carried a small bottle in my bag before. Frank’s only. NO imitations.)

 

These things are ah-mazing. So fluffy and savory, not to mention easy! I can’t wait to experiment with other flavor combos. I have to say, I loved the little bits of turkey sausage in these icon smile Egg McMuffin Tins What flavors would you try?