Postpartum Nutrition and Recipes

Here are some recipes that are apt during the postpartum period.Postpartum period is time following the delivery of the baby. Some recipes are designed specially for this period while others can be adapted to suit this time.

This is based on the dietary guidelines that I followed after the birth of my kids as advised by my mom and grandmom. Each family / culture have different dietary guideline.  And hence the recipes will vary accordingly.

These days the Gynacologist suggests that the new mom eat anything that she likes,i.e, she can follow a regular / normal diet..

Traditionally, certain foods were avoided. Root vegetables, Jackfuit, mangoes, and foods that produce flatulence/ gas are better avoided.Heat producing foods are also avoided.When these foods pass on to the baby through the breast milk, the kid might get affected with tummy ache.

Similarly, spicy and greasy foods can be avoided as they are a bit difficult to digest.Some families avoid giving green leafy vegetables to the new mother.

Steamed foods and those that are cooked in minmal oil are better suited during the first few days after childbirth.

Also veggies like snake gourd,Chow,chow and other vegetables and fruits that grow on climbers / having higher water content are good for health.

Too much of anything is not good and hence moderation is the key word here…

Before going on to the recipes , a small recap of the articles.…

PostPartum period – An Introduction
Nutritional need in Postpartum Period
Postpartum Diet
Galactogouges
Nutrients / Foods That Help Fight Postpartum Depression

And now to the recipes…

The following dishes can be added to the regular meal to make the diet more healthy ,nutritious and also to add variety. If you have specific health problems consult your Physician / Dietitian before including these in your diet.


Digestives

• Sonti – Bella – Ginger digestive – To be taken in small quantity

Hot Beverages


Moong-milk drink – Can be had in between the meal times.
Sukku Kapi -Dry ginger drink – Stimulates appetite


Spice Mixes that are to be had with steamed rice at the start of the meal[lunch]

• Manathakkali Vatral Podi – Blacknightshade-lentil spice mix
• Postpartum Pathiya Podi- A healthy spice mix

Soups / Rasam /Stews

• Moongdal-Garlic Rasam – A soup of moong dal and garlic
• Vepammpo Rasam – Dried neem flowers soup
• Thulasi Rasam / Holy Basil Soup
• Thirikadugu Rasam / Herbal Soup
• Minty lemon rasam – Stimulates appetite
• Creamy Oats and Vegetable soup
• Tomato- Carrot Soup

Breakfast

• Idli – South Indian Steamed rice Lentil Cakes
• Paneer Ajwain Paratha and Vegetable Dal
• Upma Kozhukattai – Seasoned rice dumplings
• Sago -yogurt porridge 
• Carrot Sevai –  Rice noodles with carrots and seasonings
• Xi-Fan – Chinese style rice porridge
• Thayir Semiya – Vermicelli in seasoned yogurt
• Home made Rice noodles
• Poha Dosa- Soft spongy pressed rice Dosa
• Vegetable Uthappam 
• Pasta Upma
• Palak adai – Spinach -Multi lentil pancakes

• Garlic Rice
• Paneer Capsicum Rice
• Ajwain tomato rice and carrot curd rice
• Vepampoo sadham – Dries neem flowers rice
• Kambu Sadham – Bajra ‘rice’
• Vaangi Bhath – Brinjal / Eggplant  rice
• Fenugreek leaves- peas Pulao 

 Sides 

• Peanut Coriander Chutney
• Ginger Chutney – aids digestion
• Menthiya soppu Bele Palya – Fenugreek leaves-lentil stirfry.
• Carrot paruppu usili – Carrot – lenti curry
• Vendhaya keerai Sambar – Fenugreek leaves sambar
• Aloo Anar Raita – Pomegranate and potato in yogurt
• Manathakali vartal raita – Black nightshade in yogurt

Snacks 

• Banana Nutella Sandwich 
• Multigrain veggie Wrap
• Oats vegetable Sandwich
• Poha Pulao – Pressed rice Pulao
• Tomato onion Toast

Smoothies / Juices

• Beetroot Smoothies
• Nutella Cashew shake
• Fruit and nut shake
• Tender coconut palm candy cooler

 Desserts

• Channa Dal Halwa
• Kadalali Paruppu Payasam – Gram dhal kheer

The following recipes can be slightly modified or used as such depending on the post partum period…

• Clear Drumstick soup – Use vegetable stock instead of seasoning cube
• Beetroot Pulao – Reduce the quantity of spices
• Masala Oats Porridge – Adjust the masala powder to taste

Healthy Living….