The Ayurvedic Cook Book For New Moms
Postpartum Kitchari Recipe
Ingredients:
1 cup basmati rice
1/2 cup yellow mung dal (split yellow mung beans)
6 cups water
1 tablespoon ghee (clarified butter)
1 teaspoon cumin seeds
1 teaspoon mustard seeds
1 teaspoon turmeric
1 teaspoon grated fresh ginger
1 teaspoon grated fresh turmeric (or 1/2 teaspoon ground turmeric)
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
6 cups water
1-2 cups chopped vegetables (such as carrots, sweet potatoes, zucchini)
Salt to taste
Fresh cilantro for garnish
Instructions:
1. Rinse the Rice and Dal: Rinse the basmati rice and mung dal until the water runs clear. Soak the rice and dal in water for overnight, then drain.
2. Prepare the Spice Infusion: In a small bowl, mix the grated ginger, grated turmeric, ground coriander, and ground cumin with a little water to make a paste.
3. Cooking the Kitchari: In a large pot, heat ghee over medium heat. Add the cumin seeds and mustard seeds, and cook until they start to pop. Add the spice paste and turmeric and cook for 1-2 minutes, stirring constantly.
4. Add Rice and Dal: Add the drained rice and dal to the pot and stir to coat with the spices. Add the chopped vegetables and 6 cups of water.
5. Cook the Kitchari: Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 30-40 minutes, stirring occasionally, until the rice and dal are soft and the mixture has a porridge-like consistency. Add more water if needed.
6. Season and Serve: Add salt to taste and garnish with fresh cilantro before serving.
This nourishing and easily digestible kitchari is a perfect postpartum meal for new mothers. It provides essential nutrients, supports digestion, and helps balance the body after childbirth. Enjoy this comforting dish as part of your postpartum recovery journey.
Postpartum Recovery Stew Recipe
As a new mother, it's crucial to nourish your body after giving birth to ensure a healthy postpartum recovery. This postpartum recovery stew is packed with wholesome ingredients that can help replenish your body's nutrients and promote healing.
Ingredients:
1 pound of lean protein such as chicken, or beef
2 sweet potatoes, peeled and chopped
2 carrots, sliced & peeled
1 cup of spinach or kale
4 cups of low-sodium chicken or vegetable broth
2 cloves of garlic, minced
1 teaspoon of grated ginger
1 tablespoon of turmeric
Salt and pepper to taste
Fresh parsley for garnish
Instructions:
1. In a large pot, heat a little bit of olive oil over medium heat. Add the minced garlic and grated ginger, and sauté for a couple of minutes until fragrant.
2. Add the lean protein of your choice to the pot and cook until browned.
3. Stir in the sweet potatoes, carrots, and allow them to cook for a few minutes.
4. Pour in the chicken or vegetable broth, and add the turmeric, salt, and pepper. Bring the stew to a gentle boil, then reduce the heat and let it simmer for about 20-25 minutes, or until the vegetables are tender and the flavors have melded together.
5. Just before serving, stir in the spinach or kale and allow it to wilt into the stew.
6. Taste and adjust the seasoning as needed.
7. Ladle the stew into bowls and garnish with fresh parsley.
This postpartum recovery stew is not only delicious and comforting, but it also provides a wealth of essential nutrients to support your body's recovery after childbirth. Enjoy this nourishing meal as you embark on your postpartum journey.
Coconut Milk, Butternut Squash, and Carrot Pureed Soup Recipe
Prep time: 15 minutes
Cook time: 40 minutes
Total time: 55 minutes
Servings: 4
Ingredients:
1 medium butternut squash, peeled, seeded, and cut into 1-inch cubes
3 large carrots, peeled and chopped
1 tablespoon olive oil
1 onion, chopped
3 cloves garlic, minced
1 teaspoon ground ginger
1 can (13.5 oz) coconut milk
3 cups vegetable broth
Salt and pepper to taste
Optional toppings: roasted pumpkin seeds, a drizzle of coconut milk, chopped fresh cilantro
Instructions:
1. Roast the Vegetables:
Preheat the oven to 400°F (200°C).
On a baking sheet, toss the butternut squash and carrots with olive oil, salt, and pepper. Roast for about 25-30 minutes, or until tender and lightly caramelized.
2. Sauté the Aromatics:
In a large pot or Dutch oven, heat a little bit of olive oil over medium heat. Add the chopped onion and sauté for 5 minutes until softened. Stir in the minced garlic and ground ginger, cooking for another minute until fragrant.
3. Combine and Simmer:
Add the roasted butternut squash and carrots to the pot with the sautéed onions and garlic. Pour in the coconut milk and vegetable broth. Bring the mixture to a simmer, then reduce the heat and let it cook for an additional 10 minutes.
4. Blend and Season:
Using an immersion blender or a regular blender, carefully puree the soup until smooth and creamy. Season with salt and pepper to taste.
5. Serve:
Ladle the soup into bowls and garnish with your choice of toppings, such as roasted pumpkin seeds, a drizzle of coconut milk, and chopped fresh cilantro. Enjoy!
Note: This Coconut Milk, Butternut, and Carrot Pureed Soup is a delightful blend of flavors and makes for a comforting appetizer or light meal. It can be easily customized by adjusting the level of spices or adding a hint of sweetness with a touch of maple syrup.
Coconut Stew Postpartum Recipe
As a new mother, it's important to nourish your body with wholesome and healing foods, especially during the postpartum period. Coconut stew is a delicious and comforting recipe that provides essential nutrients for replenishing your body after giving birth.
Ingredients:
2 tbsp coconut oil
1 medium onion, finely chopped
3 cloves garlic, minced
1-inch piece of ginger, grated
1 tsp ground turmeric
1 tsp ground cumin
1 tsp ground coriander
4 cups of mixed vegetables (carrots, sweet potatoes, spinach, and bell peppers work well)
1 14-oz can coconut milk
4 cups vegetable or chicken broth
1 cup red lentils, rinsed
Salt and pepper to taste
Fresh cilantro for garnish
Cooked rice or quinoa for serving
Instructions:
1. In a large pot, heat the coconut oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Stir in the minced garlic, grated ginger, turmeric, cumin, and coriander. Cook for another 2 minutes until fragrant.
3. Add the mixed vegetables to the pot and stir to coat them with the spices and aromatics.
4. Pour in the coconut milk and broth, then add the rinsed red lentils. Stir well to combine all the ingredients.
5. Bring the stew to a gentle boil, then reduce the heat and let it simmer for 20-25 minutes, or until the vegetables and lentils are tender.
6. Season the stew with salt and pepper to your liking.
7. Serve the coconut stew over cooked rice or quinoa and garnish with fresh cilantro.
Nutritional Benefits:
Coconut stew is a nourishing postpartum recipe that offers a range of health benefits. The coconut milk provides healthy fats and is a good source of lauric acid, which is known for its immune-boosting properties. The variety of vegetables and red lentils offer essential vitamins, minerals, and fiber, crucial for postpartum recovery. Additionally, the aromatic spices like ginger, turmeric, and garlic can aid in digestion and reduce inflammation in the body.
Enjoy this comforting coconut stew as part of your postpartum meal plan to replenish your body and promote overall wellness during this special time.
New Mama Quinoa Recipe
Ingredients:
1 cup quinoa
2 cups vegetable or chicken broth
1 tablespoon olive oil
1 small onion, finely chopped
2 garlic cloves, minced
1 red bell pepper, diced
1 cup cherry tomatoes, halved
1 can Aduki beans, drained and rinsed or soaked overnight
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
Fresh cilantro for garnish
Lime wedges for serving
Instructions:
1. Rinse the quinoa under cold water using a fine-mesh strainer.
2. In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent.
3. Add the minced garlic and cook for another 30 seconds.
4. Add the quinoa to the pan and toast it for 2-3 minutes, stirring occasionally.
5. Pour in the broth and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and simmer for 15-20 minutes or until the quinoa is cooked and the liquid is absorbed.
6. In a separate skillet, sauté the diced bell pepper until slightly softened. Add the cherry tomatoes and cook for an additional 2-3 minutes.
7. Stir in the black beans, cumin, and paprika, and cook for 2-3 more minutes, allowing the flavors to meld.
8. Once the quinoa is ready, fluff it with a fork and then gently fold in the bean and vegetable mixture.
9. Season with salt and pepper to taste.
10. Serve the quinoa in bowls, garnish with fresh cilantro, and accompany with lime wedges for squeezing over the dish.
This nutritious and colorful quinoa recipe is perfect for new mamas looking for a wholesome meal. Packed with protein, fiber, and essential nutrients, it's an ideal dish for busy days, providing a great energy boost for both mama and baby. Enjoy this flavorful and satisfying recipe as part of your postpartum nutrition plan!
Fresh Dill Postpartum Root Veggies Recipe
As a new mom, nourishing your body with wholesome, nutrient-rich foods is crucial during the postpartum period. This recipe for fresh dill postpartum root veggies offers a delicious and rejuvenating option for new mothers.
Ingredients:
4 medium-sized carrots, peeled and sliced
3 parsnips, peeled and sliced
4 small beets, peeled and diced
2-3 tablespoons of olive oil
2-3 cloves of garlic, minced
2 tablespoons of fresh dill, finely chopped
Salt and pepper to taste
Instructions:
1. Preheat your oven to 400°F (200°C).
2. In a large mixing bowl, combine the sliced carrots, parsnips, and diced beets.
3. Drizzle the olive oil over the root veggies and add the minced garlic, fresh dill, salt, and pepper. Toss the veggies until they are evenly coated with the seasonings.
4. Spread the seasoned root veggies in a single layer on a baking sheet.
5. Roast the veggies in the preheated oven for 25-30 minutes or until they are tender and slightly caramelized, stirring once halfway through the cooking time.
6. Once the veggies are done, remove them from the oven and let them cool for a few minutes.
7. Transfer the roasted root veggies to a serving dish, garnish with an extra sprinkle of fresh dill, and serve.
These roasted root veggies with fresh dill not only provide essential nutrients for postpartum recovery but also deliver a delightful burst of flavor. The combination of carrots, parsnips, and beets offers a spectrum of vitamins, minerals, and fiber, while the fresh dill adds a refreshing and aromatic touch to the dish.
Enjoy this nourishing recipe as part of your postpartum diet, knowing that you are fueling your body with the goodness it needs during this important stage.
Sweet Potato Chips Recipe
Ingredients:
2 large sweet potatoes
2 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon paprika
Optional: a sprinkle of cayenne pepper for some heat
Instructions:
1. Preheat the oven to 375°F (190°C) and line two baking sheets with parchment paper.
2. Wash and peel the sweet potatoes. Use a sharp knife or a mandoline slicer to thinly slice the sweet potatoes into about 1/8 inch thick rounds.
3. In a large bowl, toss the sweet potato slices with olive oil, salt, pepper, paprika, and cayenne pepper if using, making sure each slice is evenly coated.
4. Arrange the sweet potato slices in a single layer on the prepared baking sheets, making sure they don't overlap.
5. Bake for 15 minutes, then remove the baking sheets from the oven and flip the sweet potato slices. Return them to the oven and bake for an additional 10-15 minutes, or until the edges are crispy and the chips are golden brown.
6. Once done, remove the chips from the oven and let them cool for a few minutes to crisp up further. Enjoy your homemade sweet potato chips!
These sweet potato chips are a healthier alternative to regular potato chips and make for a delicious and nutritious snack. Enjoy!
Stuffed Dates with Sun Butter
Looking for a delicious and healthy snack or appetizer option? Try these delightful stuffed dates with sun butter! This simple yet elegant treat is perfect for serving a new
Mother, and can act as a quick energy-boosting snack.
Ingredients
Medjool dates, pitted
Sun butter
Optional toppings:Chopped nuts (such as almonds, coconut flakes, or goji berries)
Drizzle of honey or maple syrup
Sprinkle of sea salt
Instructions
1. Carefully slice each date lengthwise to create an opening. Remove the pit if not already done.
2. Using a small spoon, fill each date with a generous amount of sun butter. Smooth the sun butter with the back of the spoon or leave it with a textured finish for added visual appeal.
3. If desired, top each stuffed date with chopped nuts, a drizzle of honey or maple syrup, or a sprinkle of sea salt for a variety of flavors and textures.
4. Arrange the stuffed dates on a serving platter and serve immediately, or refrigerate for a short while if you prefer chilled snacks.
These stuffed dates with sun butter are a delightful combination of sweet and nutty flavors, making them a crowd-pleaser for any occasion. Enjoy the natural sweetness of the dates paired with the creamy richness of sun butter, and savor the customizable touch of your choice of toppings. Whether you're hosting a gathering or simply looking for a wholesome snack, these stuffed dates are sure to be a hit!
Postpartum Spiced Milk Recipe
As a new mother, taking care of yourself is just as important as taking care of your little one. One way to nourish and heal your body during the postpartum period is by indulging in a comforting and rejuvenating spiced milk drink.
Ingredients:
2 cups milk
1/2 teaspoon ground turmeric
1/4 teaspoon ground ginger
1/4 teaspoon ground cinnamon
A pinch of ground black pepper
1 tablespoon honey
Instructions:
1. In a small saucepan, warm the milk over low heat. If you are using whole milk, or cream top milk, bring to a boil 3 times. (Be very careful to watch the boil, as the milk with rise quickly), take off the heat, and re boil.
2. Add the ground turmeric, ginger, cinnamon, and black pepper to the milk.
3. Whisk the mixture gently and let it simmer for a few minutes until the spices are well infused into the milk.
4. Remove the saucepan from the heat and let it cool slightly.
5. Stir in the honey until it is fully dissolved.
6. Pour the spiced milk into a mug and enjoy its soothing warmth.
Benefits:
This spiced milk is not only delicious but also packed with postpartum healing benefits. Turmeric is known for its anti-inflammatory properties, ginger aids digestion, and cinnamon can help regulate blood sugar levels. This warming drink can promote relaxation, aid in recovery, and provide essential nutrients for new mothers.
As you embark on your postpartum journey, remember to prioritize self-care, and savoring a cup of spiced milk can be a small yet meaningful way to nurture your well-being.
Postpartum Recovery Overnight Oats Recipe
Being a new mom, taking care of yourself is just as important as taking care of your little one. This nourishing overnight oats recipe is perfect for postpartum recovery, providing essential nutrients and energy for the demands of new motherhood.
Ingredients:
1 cup rolled oats
1 1/2 cups almond milk (or milk of choice)
2 tablespoons chia seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground turmeric
1/2 teaspoon vanilla extract
2 tablespoons honey or maple syrup
1/2 cup Coconut milk
1/2 cup mixed berries
1/4 cup chopped nuts (almonds, walnuts, or cashews)
Instructions:
1. In a mixing bowl, combine the rolled oats, almond milk, chia seeds, cinnamon, ginger, turmeric, and vanilla extract. Stir well to combine all ingredients.
2. Drizzle in the honey or maple syrup and mix until evenly distributed.
3. Gently fold in the coconut milk to add creaminess and an extra boost of protein.
4. Divide the oat mixture into two mason jars or airtight containers.
5. Top each jar with mixed berries and chopped nuts.
6. Seal the jars and refrigerate them overnight.
The next morning, your delicious and nutritious postpartum recovery overnight oats will be ready to enjoy. These oats are packed with fiber, protein, and healthy fats to help replenish your energy levels and support your body's recovery. Feel free to customize the recipe with your favorite toppings and enjoy this hassle-free, nourishing breakfast as you navigate the beautiful chaos of motherhood.
Home Made Bone Broth Recipe
Making your own bone broth at home is not only simple, but it's also a cost-effective way to enjoy a nutrient-rich and flavorful base for soups, stews, and other dishes. Here's a basic recipe to create a delicious homemade bone broth:
Ingredients:
3-4 pounds of mixed beef, chicken, or pork bones
2 medium onions, peeled and quartered
3 carrots, chopped
3 celery stalks, chopped
4 garlic cloves, smashed
2 bay leaves
1 tablespoon black peppercorns
2 tablespoons apple cider vinegar
Water
Instructions:
1. Preparation:
Preheat your oven to 400°F (200°C). Place the bones on a baking sheet and roast for about 30 minutes, or until they turn golden brown. This step helps to enhance the flavor of the broth.
2. Simmering:
In a large stockpot, combine the roasted bones, onions, carrots, celery, garlic, bay leaves, peppercorns, and apple cider vinegar. Fill the pot with enough water to cover all the ingredients, leaving about an inch of space at the top.
3. Slow Cooking:
Bring the pot to a boil, then reduce the heat to a low simmer. Cover partially and let it simmer for at least 8 hours, but up to 24 hours for the richest flavor. Skim off any foam or impurities that rise to the top during the first few hours of simmering.
4. Straining:
Once the broth is ready, remove the pot from the heat and let it cool slightly. Strain the broth through a fine-mesh sieve into another container. Discard the solids.
5. Storing:
Let the broth cool to room temperature, then refrigerate it. Once chilled, any excess fat will rise to the top and solidify, making it easy to remove. Store the bone broth in airtight containers in the refrigerator for up to 5 days, or freeze it for future use.
Enjoy your homemade bone broth as a comforting and nutritious addition to your culinary creations!
Ayurvedic Herbs for Postpartum Recovery
In Ayurveda, postpartum recovery is a critical time for a new mother's overall health and well-being. Incorporating certain Ayurvedic herbs into cooking can help support the body's healing process during this delicate phase.
1. Fenugreek (Methi): Known for its lactation-boosting properties, fenugreek seeds or leaves can be added to soups, stews, and curries to support milk production and aid in digestion.
2. Turmeric (Haldi): A potent anti-inflammatory herb, turmeric can be included in warm milk, soups, or curries to promote healing, reduce swelling, and strengthen the immune system.
3. Cumin (Jeera): Cumin seeds are used in postpartum cooking to help with digestion, reduce bloating, and aid in the body's natural cleansing process.
4. Ajwain (Carom Seeds): Ajwain's carminative properties can help alleviate postpartum digestive issues and bloating. It can be added to flatbreads, rice, or lentil dishes.
5. Shatavari: This herb is well-regarded for its ability to support female reproductive health. It can be consumed as a powder and added to warm milk or herbal teas.
6. Ginger: Known for its warming and digestive properties, ginger can be used in postpartum meals to aid in digestion, reduce nausea, and support overall recovery.
When using these Ayurvedic herbs, it’s essential to consult with a certified Ayurvedic practitioner or a healthcare provider experienced in postpartum care to ensure that they are suitable for individual needs and constitution. Incorporating these herbs into postpartum cooking can aid in a mother's recovery and well-being during this special time.
Foods to Stay Away From For Postpartum Recovery In Ayurveda
1. Raw Vegetables:
According to Ayurveda, raw vegetables can be harder to digest and may lead to digestive issues for new mothers. It is recommended to consume cooked and easily digestible vegetables during postpartum recovery.
3. Caffeine and Stimulants:
Stimulants like caffeine can disrupt the natural healing process and may contribute to imbalances in the body. Postpartum recovery demands a calm and steady state, making it beneficial to avoid stimulating substances.
4. Processed and Refined Foods:
Processed and refined foods often lack essential nutrients and can be taxing on the digestive system. Opting for whole, unprocessed foods can provide the necessary nourishment for recovery.
5. Cold and Ice-Cold Beverages:
Ayurveda advises against consuming very cold or ice-cold beverages during the postpartum period, as they can hinder digestion and weaken agni, the digestive fire.
6. Excessively Heavy or Difficult-to-Digest Foods:
Foods that are overly heavy or hard to digest should be avoided, as they may strain the digestive system, which is already in a sensitive state during postpartum recovery.
During the postpartum period, it's crucial for new mothers to focus on consuming warm, nourishing, and easily digestible foods that promote healing and rejuvenation. By avoiding the aforementioned foods and following a balanced, Ayurvedic diet, new mothers can support their recovery and overall well-being during this transformative phase of life.
Ayurvedic Lactation Cookie Recipe
Introduction
For new moms looking to boost their milk supply and nourish their bodies with wholesome ingredients, Ayurvedic lactation cookies are a delightful and effective option. Drawing from the principles of Ayurveda, these cookies are not only beneficial for lactation but also support postpartum recovery.
Ingredients:
1 1/2 cups whole wheat flour
1/2 cup almond flour
1/2 cup ghee
1/2 cup jaggery
2 tbsp fenugreek seeds
1/4 cup shredded coconut
1/4 cup chopped dates
1/4 cup chopped almonds
1/2 tsp cardamom powder
1/2 tsp ginger powder
1 tsp fennel seeds
1/2 tsp baking powder
Pinch of salt
Instructions:
1. Preheat the oven to 350°F (175°C).
2. In a large mixing bowl, combine the whole wheat flour, almond flour, fenugreek seeds, shredded coconut, chopped dates, chopped almonds, cardamom powder, ginger powder, fennel seeds, baking powder, and salt.
3. In a separate bowl, cream together the ghee and jaggery until smooth.
4. Gradually add the dry ingredients to the ghee and jaggery mixture, stirring until well combined.
5. Roll the dough into small balls and place them on a baking sheet lined with parchment paper.
6. Flatten each ball with the back of a spoon to form a cookie shape.
7. Bake for 12-15 minutes or until the edges are golden brown.
8. Allow the cookies to cool before enjoying.
Benefits:
Fenugreek Seeds: Known to stimulate milk production.
Ginger and Fennel: Aid in digestion and provide warmth to the body.
Almond and Coconut: Excellent sources of nourishment and healthy fats.
Jaggery: Rich in iron and adds natural sweetness.
These Ayurvedic lactation cookies not only support lactation but also provide essential nutrients and energy for new mothers. Enjoying these wholesome treats can contribute to a nurturing and rejuvenating postpartum experience.
