During my hospital stay after my first child, I began seeing an acupuncturist who prompted me about my postpartum care plan. To be honest, I hadn't really considered it. I thought about possibly hiring a lactation consultant or a night nurse if necessary. Then she reframed her question: “How will you care for yourself after birth?” That was a wake-up call. My plan was simply to hang on and get through. Fortunately, she introduced me to a healing strategy that included nutritious recipes for the first 40 days.
The First 40 Days—The Essential Art of Nourishing the New Mother by Heng Ou became my essential resource for postpartum healing. This book not only offers recipes but also guidance on self-care after childbirth.
Featured image from our interview with Alex Taylor by Teal Thomsen.
Nourishing Yourself After Giving Birth
The First 40 Days draws on Ou’s personal experience with Zuo Yuezhi—a postpartum “confinement” period where new moms focus on healing and bonding with their baby for, you guessed it, the first 40 days after delivery. The book features 60 straightforward and tasty recipes ranging from restorative soups to revitalizing meals and snacks, even soothing teas that support lactation. Each dish is crafted to meet the unique needs of new mothers.
I connected with Ou to gather some of her favorite recipes and insights. “Broth is the foundation of postpartum nourishment, and having a supply in your fridge or freezer can be a lifesaver during those early days,” Ou shared. “Just heat up some broth and toss in a mix of proteins, veggies, and noodles. Easy!”
Five Recipes for Postpartum Healing
While we often aim to eat healthily after childbirth, it’s essential to understand that the specific foods we select significantly influence our recovery. Chef and nutritionist Tara Sowlaty Lehre emphasizes this: “Cold foods can be hard on digestion, especially postpartum when your body is healing and producing milk. Warm foods are easier on the digestive system and help the body recover and nourish itself.”
With this in mind, here are five postpartum recipes I relied on during my recovery. Consider preparing these for any new mother in your life; they’re sure to be appreciated.
Grain-Free Overnight Oats, 3 Ways
This grain-free oatmeal is loaded with nutrients. While oats can boost lactation, they may not sit well with everyone. For new moms choosing a grain-free option, this hearty breakfast is ideal. The base includes a mix of nuts, seeds, and spices designed to keep you satisfied and energized. Customize with your favorite toppings—pear and granola, berries and cream, or chocolate coconut crunch.
Kitchari
Kitchari is a classic in Ayurvedic postpartum care. Soft, easily digestible foods make for a comforting choice during recovery. This dish is like a warm, flavorful hug—an anti-inflammatory alternative to chicken noodle soup. Delicious!
Adaptogenic Hot Chocolate
This treat is a must-have when chocolate cravings strike. Cacao acts as a heart opener, and when combined with rose (known for promoting love and healing), this hot chocolate can be a lovely moment of self-care. If you gift these ingredients to a new mom, consider including a note with positive affirmations to brighten her day.
Simple Bone Broth
Bone broth is vital for postpartum recovery. Think of it as a superfood for mothers healing after childbirth. It aids brain health, fights fatigue, and supports skin and joint health as hormone levels stabilize. It’s simpler to prepare than you might think!
Vegan Meatballs
These meatballs quickly became a favorite postpartum recipe—they check all the boxes! Packed with essential vitamins and minerals, fiber, protein, and antioxidants, mushrooms are a nutritional powerhouse. They’re also a breeze to prepare in larger quantities for freezing and reheating as needed.
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