Post-Pardum Meal Prep

As I near my 7th month of pregnancy, I have been reading a lot about the ‘4th trimester’ the three months after baby arrives. What I really want to have prepared is a nourishing meal plan. I’m sure people will deliver treats and I will eat those up, but I want to make sure I have easy to digest, nutrient packed meals that are ready to go.

I asked a friend to cook for me and I am planning on freezing meals over the next few weeks. I wanted to share the meals I will be preparing for others to use!

Recipes linked from original sources

Post-Partum Kheer (Rice Pudding)

(Inspired by Spring Kheer from The Everyday Ayurveda Cookbook)

This is most powerful when taken several times per day in the 3 days immediately post partum. When everyone is asking you how they can help, give them this recipe and ask them to bring it to the hospital / birth center / your bedroom daily in a thermos to keep it warm on your bedside table. The carbs found in the rice will help you rebuild tissue, the spices fire up your digestion, and the addition of molasses boosts iron levels and is a natural stool softener (sorry mamas, you’re gonna need it).

Makes 2 servings.

1 cup cooked basmati rice
1 ¾ cups almond milk
2 Tbsp ghee
1 inch piece fresh ginger root, grated
½ tsp ground cinnamon
¼ tsp black pepper
¼ tsp cardamom powder
1 tsp turmeric
½ tsp clove powder
¼ cup Blackstrap molasses

Warm the rice, almond milk, ghee and spices in a small pot over medium heat. Partially cover the pot, with the lid slightly ajar, and simmer on low heat for 15 minutes. Remove from heat. Stir in the molasses and serve warm.

Raw Soaked Oatmeal with Pumpkin Seeds and Apricots

INGREDIENTS

2 c ALMOND MILK

5 whole APRICOT (DRIED)

1/2 tsp CINNAMON

2 tbsp FLAX SEED

1/2 inch GINGER (FRESH)

2 tbsp HONEY

2 c OATS / OATMEAL

2 tbsp PUMPKIN SEEDS

1/2 tsp TURMERIC

1/2 tsp VANILLA EXTRACT

Instruction from Cassy: add dates, cardamom, molasses, and coconut flakes

PREPARATION OF THIS HEALTHY RECIPE

1. Chop the apricots into bite size pieces. Grate the ginger.

2. To a small bowl add all ingredients except the pumpkin and flax seeds.

3. Mix well, ensuring all oats have been moistened and are immersed in almond milk.

4. Cover securely with a lid or plastic wrap and set in the refrigerator overnight (or for at least 6 hours).

5. The next day, grind the flax seeds with a coffee grinder or mortar and pestle. If you are not able to grind the flax seeds, it is fine to use them whole. Optional: Roast the pumpkin seeds.

6. Garnish the mixture with the flax and pumpkin seeds. Enjoy!

Overnight oats will keep in the refrigerator for up to 2 days, though best within the first 12-24 hours.

Cold Sesame Cucumber & Tofu Noodle Bowl

INGREDIENTS

4 c CUCUMBER

1 clove GARLIC (RAW)

1 inch GINGER (FRESH)

1/4 c SCALLIONS (RAW)

1/4 c SESAME OIL

2 tbsp SESAME SEEDS

2 tbsp SOY SAUCE

1 tbsp TAHINI

1 c TOFU

PREPARATION OF THIS HEALTHY RECIPE

For best results, use toasted sesame oil

1. Peel cucumbers and turn into noodles with a spiralizer (or julienne peeler).

2. Dry toast sesame seeds in a non stick pan for 2-3 minutes or until gently brown, then set aside to cool.

3. In a blender, combine tahini, soy sauce, fresh ginger, garlic clove and 3 tbsp toasted sesame oil to make a smooth sauce.

4. Cut tofu into cubes and pan fry with remaining 1 tbsp toasted sesame oil until golden brown.

5. Combine noodles, sauce and tofu.

6. Serve immediately with sesame seeds and chopped scallions as garnish.

Raw Zucchini Noodles with Basil & Avocado Sauce

INGREDIENTS

1 c AVOCADO

1 tbsp BASIL

1/2 whole LIME

1 tbsp PARSLEY (FRESH)

1/4 tsp SALT (MINERAL SALT)

3/4 c WATER

4 c ZUCCHINI

PREPARATION OF THIS HEALTHY RECIPE

1. Wash your zucchinis well. With a julienne cutter or spiralizer, slice the zucchinis length-wise to create your noodles or "zoodles." You can also use a knife to cut noodle-width strips. Place them in a bowl and set aside.

2. In a blender, combine two whole avocados, your basil, parsley, lime juice, water, and salt. Blend on high until thoroughly smooth.

3. Combine your noodles with your sauce and toss. Garnish with fresh black pepper, fresh parsley, coconut flakes, nutritional yeast, pine nuts, or all of them! Enjoy!

Lemongrass Carrot Soup

INGREDIENTS

4 whole CARROT

1/4 c CILANTRO

3 c COCONUT MILK

2 tbsp GHEE

1/2 inch GINGER (FRESH)

1 tbsp LEMONGRASS

1 tbsp MAPLE SYRUP

1 tsp TURMERIC

1 c VEGETABLE STOCK

PREPARATION OF THIS HEALTHY RECIPE

1. In large pot, heat ghee on medium.

2. Add diced onion and gently fry for about 5 minutes or until translucent.

3. Remove tough outer skin of the lemongrass and pound with a rolling pin (to release essential oils)

4. Add to pot along with ginger, turmeric and chopped carrots and continue to sautee for 5-10 minutes

5. Add coconut milk and vegetable stock and simmer for 20 minutes until carrots are tender.

6. Remove lemongrass, stir in maple syrup and blend to smooth consistency.

7. Garnish with chopped cilantro leaves.

Chickpea with Coconut Pesto

INGREDIENTS

1/2 c BASIL

2 pinch CAYENNE PEPPER

1 c CHICK PEA (GARBANZO)

1/2 c COCONUT MILK

1/2 whole LIME

1 tbsp OLIVE OIL

1/4 tsp SALT (MINERAL SALT)

PREPARATION OF THIS HEALTHY RECIPE

1) In a medium sized bowl, whisk together the olive oil, coconut milk, and lime juice until the consistency is smooth. On a cutting board, stem and finely chop the basil. Puree the coconut base, basil, and salt in a food processor to desired consistency. Taste it, and adjust salt to your preference. Set the pesto aside to marinate the flavors.

2) Saute the Chickpeas: Drizzle olive oil in the bottom of a large frying pan. Strain then toss in canned or home-cooked chickpeas. Saute until they are lightly browned, and slightly crispy.

Turn off the heat, and pour the sauce into the pan and toss with the chickpeas. Serve with a lemon wedge and a little garnish of basil on top.

Ayurvedic Cleansing Green Kitchari Bowl

Ingredients

1 cup dried yellow split peas or lentils

1/2 cup long grain brown rice

3 tablespoons ghee or coconut oil

1 tablespoons grated fresh ginger

2 teaspoons ground cumin

1 teaspoon ground coriander

1 teaspoon fennel seeds

1 teaspoon ground fenugreek

1 teaspoon ground turmeric

1 teaspoon sea salt

5 cups vegetable stock or water

1 small crown broccoli finely chopped into an almost rice-like texture (about 2 cups total)

1 medium zucchini coarsely grated (about 1 cup)

1 cup packed baby spinach roughly chopped

1/4 cup cilantro leaves

Plain full-fat Greek yogurt for serving

Instructions

Rinse the yellow split peas or lentils and rice in a fine mesh colander under cold water until the water runs clear.

In a large lidded saucepan over medium-high heat, heat the coconut oil or ghee. Add the ginger and cook, stirring, for 30 seconds. Add the cumin, coriander, fennel seeds, fenugreek, and turmeric. Cook for another 30 seconds, until fragrant.

Add the split peas or lentils and rice and stir to coat in the spices. Add the salt and pour in the water or vegetable stock. Bring to a boil, cover, and reduce the heat to medium-low. Simmer for 35-45 minutes, stirring occasionally, until the peas/lentils are tender but not mushy and most of the liquid has been absorbed. (You may need to add more water if the mixture becomes to dry or begins to stick to the bottom of the pan).

Stir in the broccoli. Cover and cook for another 4-5 minutes. Stir in the zucchini and spinach, then remove from the heat and leave to stand for 5 minutes. Serve warm scattered with the cilantro and plain yogurt, if desired.

Recipe Notes

To make low FODMAP-friendly: Double the rice and skip the split peas or lentils, omit the broccoli and either double the zucchini or add chopped green beans instead. The mixture doesn’t have onion or garlic, so for once, you’re covered in that department. And you can serve without the yogurt topping.

sweet potato and coconut milk soup with brown rice and lentils

2-3 large sweet potatoes, peeled and cut into 1/4 inch thick slices

2 TBS olive oil

sea salt and pepper to taste

3 TBS coconut oil, divided

1 large yellow onion, peeled and diced

1 tsp ground turmeric

1 TBS curry powder

2 TBS freshly grated ginger (from a 1 inch piece of ginger)

4 c. vegetable or chicken broth

3/4 c. orange juice

1 c. coconut milk

2 large shallots, peeled and minced

1 1/2 c. cooked black lentils

3 c. cooked brown rice

yogurt, for serving

fresh minced cilantro, for serving

Preheat the oven to 400°F. Toss the sweet potatoes with the olive oil, salt, and pepper and spread out on a large rimmed baking sheet. Roast until tender when pierced with a fork, about 25 minutes. Remove from the oven and set aside.

Melt 2 TBS of the coconut oil over medium heat in a large saucepan. Add the onion and saute until translucent, about 3 minutes. Add the turmeric, curry powder, and ginger and saute until fragrant, 2 minutes more. Add the roasted sweet potato and broth and bring to a boil, then reduce heat to a simmer. Simmer for 2o minutes, then remove from heat and carefully transfer to a blender. Add the orange juice and coconut milk and blend until very smooth. Season to taste with salt and pepper. Set soup aside.

In a small frying pan, melt the remaining 1 TBS of coconut oil over medium heat. Add the shallots and saute until translucent, about 2 minutes. Add the cooked lentils and saute until crispy, another 2 minutes. Remove from the heat.

Scoop a 1/2 cup of brown rice into each bowl. Pour soup over the rice, then top with lentils, yogurt, and cilantro.

Ayurvedic Minestrone Recipe

– 1 15oz can Chickpeas

– 1 cup chopped assorted Veggies (carrots, celery, yams, leeks, red pepper)

– 1 handful Baby Spinach

– Approx. ¼ – ½ cup Vegetable Stock (preferably homemade)

– 1- 2 tsp unrefined Sesame Oil

– Approx. 1 cup Water

– 2 tsp Cumin powder

– 1 tsp Coriander powder

– 1/4 tsp Anise Seed powder

– 1 tsp Turmeric powder

– 1 Bay Leaf

– 2 tsp Ginger-Garlic paste

– Crushed Black Pepper (as per taste)

– Salt to taste

Rinse and drain chickpeas with fresh water. In a stockpot, add the oil and let it warm up for a minute. Add the bay leaf and sauté the ginger-garlic paste for about 30 seconds. Now add all the spice powders mentioned above (except black pepper and salt) and sauté for few more minutes by slowing adding the vegetable stock. After you smell the appetizing aromas of the sautéed spices, add the veggies and drained chickpeas to the pot and keep stirring it well so that all the spices get introduced to the chickpeas and veggies. Now, add the water and simmer it for about 20 mins to a soup-like consistency. During the last 10 mins of simmering add the roughly chopped baby spinach to get it wilted nicely and not get overly mushy. Before switching the heat off, add the salt and freshly crushed black pepper to your taste.

Slow Cooker Creamy Chicken Wild Rice Soup

INGREDIENTS

1½ lbs. boneless skinless chicken breasts, raw

Salt and black pepper

6 cups organic low-sodium chicken broth* (use only 4 cups for Instant Pot version)*

1 cup wild rice, uncooked

4 garlic cloves, minced

1 small yellow onion, diced (~1 1/4-1 1/2 cups)

3–4 carrots, peeled and diced (~1 1/2-1 3/4 cups)

2–3 celery stalk, diced (~3/4-1 cup)

2 tsp. Simply Organic dried rosemary

1 tsp. Simply Organic dried thyme

2 Simply Organic bay leaves

1 cup crimini or baby bella mushrooms, thinly sliced or diced

1/4 cup Organic Valley unsalted butter

2 cups Organic Valley Grassmilk half and half (or Whole Milk)

¼ cup chopped fresh parsley

INSTRUCTIONS

Slow Cooker Directions:

Season chicken with salt and pepper. Place chicken into a 6-qt slow cooker.

Stir in chicken broth, wild rice, garlic, onion, carrots, celery, thyme, rosemary and bay leaves.

Cover and cook on low heat for 6-8 hours (or high for 3-4 hours).

Add mushrooms during the last 30 minutes of cooking time. At this time you can remove the bay leaves and discard and also remove the chicken from the slow cooker and shred, using two forks. Then add chicken back to slow cooker.

In a saucepan of medium heat, add butter and half and half (or milk), and heat through whisking continuously until butter is melted.

Stir half and half and butter mixture into the slow cooker. Season with salt (~1 tsp-1 1/2 tsp.) and pepper to taste. Add additional broth or milk as needed to reach desired consistency.

Garnish with fresh parsley, fresh thyme and shredded or shaved parmesan, if desired.

Instant Pot Directions:

Season chicken with salt and pepper. Place the chicken breast, broth (4 cups), wild rice, garlic, onion, carrots, celery, rosemary, thyme, bay leaves and mushrooms in the Instant Pot.

Lock lid into place. Turn vent valve to ‘Sealing’ position.

Select ‘Manual’ setting on high pressure and set cook time to 30 minutes.

When cook time is up, allow pressure to naturally release for 5 minutes then release remaining pressure using quick-release method (i.e. flip the vent valve to ‘Venting’ position).

When all of the pressure is released and lid unlocks, remove the bay leaves and discard. Remove the chicken and shred with two forks.

On the stove, add butter and half and half in a saucepan over medium heat. Whisk continuously until well combined and heated through. Season with salt and pepper.

Add the shredded chicken back to the Instant Pot along the whisked butter/half & half mixture. Stir to combine.

Serve immediately, garnish with fresh parsley, fresh thyme and shredded or shaved parmesan, if desired.

NOTES

*Depending on how much liquid your rice soaks up, you may need to add more broth to achieve a soup-like consistency.

Post pardum rice porridge

1 cup organic, whole milk (may substitute almond)
1 tsp ground turmeric
½ tsp ground ginger
¼ tsp ground cinnamon
1 tsp ghee
½ to 1 tsp Sucanat or maple syrup
generous pinch of black pepper

In a small saucepan, warm the milk uncovered over medium-high heat for 2–4 minutes, or until you see steam rising out of the pan. Add all the other ingredients and whisk by hand, or with an immersion blender until combined.

Pour into a mug, and drink immediately.

Indian balls

https://living-in-usa.com/recipe/goond-ke-ladoo/

Ground Them Nuts & Dry Fruits