When I was on bed rest in the hospital after having my first child, I began seeing an acupuncturist. She asked me what my postpartum care plan was. Honestly? I hadn’t thought about it. I figured I’d maybe hire a lactation coach or night nurse if I needed it. Then she rephrased the question: “how will you take care of yourself postpartum?” Now I definitely hadn’t thought of that. Instead, my strategy was to hold on tight and try to survive. Thankfully, she introduced me to a healing plan that included first 40 days recipes to help me nourish myself throughout this period of repair.
The First 40 Days—The Essential Art of Nourishing the New Mother by Heng Ou became my guide to postpartum recovery. Not only does it include postpartum recipes but it also outlines how to care for yourself post-birth.
Featured image from our interview with Alex Taylor by Teal Thomsen.
How to Nourish Yourself Post-Birth
The First 40 Days is based on Ou’s own experience with Zuo Yuezhi—a set period of postpartum “confinement” where new mamas remain at home, focusing on healing and bonding with their baby for, you guessed it, the first 40 days after birth. The book includes 60 simple and delicious recipes. This includes everything from healing soups to replenishing meals and snacks to calming and lactation-boosting teas. Each recipe is formulated to support the new mother’s unique needs.
I connected with Ou to share some of her favorite recipes and advice. “Broth is the foundation of postpartum eating, and having a stash in your fridge or freezer becomes a lifesaver in the early days with baby,” Ou tells me. “Heat a saucepan of various broths and add a medley of protein, vegetables, and noodles. Voila!”
The First 40 Days Recipes That Guided My Healing Journey
Our natural inclination is to eat healthy postpartum as we recover, but there is actually more to it than just eating healthy. The types of food we choose directly impact our recovery. Tara Sowlaty Lehre, chef, nutritionist, and co-founder of How You Glow says it best. “Cold foods are not easy on digestion in general, but after birth when your body is trying to heal and produce milk, you want to make digestion as easy as possible with warm foods and allow the body to heal and be nourished.”
With that in mind, here are five postpartum recipes I lived off during my postpartum period. Consider making them for that new mama to be in your life—I promise they will be a hit.
Read more: Postpartum Meal Prep: The Ultimate Guide to Healing Foods
Grain-Free Overnight Oats, 3 Ways
These overnight (grain-free) oats pack a ton of nutritional punch. And while oats help boost lactation, not everyone digests them the same. For those new mamas opting for a grain-free lifestyle, this delicious, nourishing breakfast is the perfect route. The basic mix calls for a blend of nuts, seeds, and spices to keep you full and energized. From there, you can customize them as you please. Pear and granola, berries and cream, chocolate coconut crunch—the options abound.
Kitchari
Kitchari is a staple in Ayurvedic postpartum care. Soft, easy-to-digest foods are a great, soothing option in your postpartum diet. This meal feels like being wrapped in a warm, comforting hug. Think of it as a flavor-packed, anti-inflammatory alternative to chicken noodle soup. It’s delish.
Adaptogenic Hot Chocolate
Who doesn’t love a functional treat? This was my go-to when the chocolate cravings hit. Cacao on its own is known as a powerful heart opener. Combined with rose, which is said to bring love, healing, and compassion, this hot chocolate can also serve as a moment to take some time for yourself. If you’re gifting the ingredients for any of these postpartum recipes to a new mama, include an encouraging note to lift her up. Who doesn’t love a positive affirmation?
Simple Bone Broth
Broth is a staple in postpartum recovery. Think of it as a superfood for recovering mamas. Bone broth supports healthy brain function, combats fatigue, and supports skin and joints as hormone levels balance out after childbirth. Trust us, it’s easier than you think!
Vegan Meatballs
One of my favorite postpartum recipes was these meatballs—they tick all the boxes! Mushrooms are a nutritional powerhouse, packed with essential vitamins and minerals, fiber, protein, and antioxidants. These are also incredibly easy to make in large batches to freeze and warm up as needed.
