Replenish and rejuvenate your postpartum body with these 75 easy, healing, and protein-rich recipes designed with new moms in mind. After giving birth, most mothers are well-versed in feeding patterns and schedules for their little ones, yet little attention is given to their own nutrition. The Postnatal Cookbook offers 75 simple, easy-to-prepare recipes for truly nourishing the postnatal … nourishing the postnatal body–what is ultimately best for both mother and baby!
Written by a registered dietitian and lactation consultant, these delicious recipes are specially formulated with the nutritional needs of a new mom’s fourth trimester. Inside you’ll find:
– Quick and easy protein-packed meals like Spinach Egg Bites, Mediterranean Salmon Wraps, and One-Pan Lemon Chicken
– Satisfying, nutrient-rich snacks such as No-Bake Bliss Balls and Flax Seed Granola
– The nutritional information every postpartum mom needs to eat healthily
– And much more!
Based on the latest research in nutrition science, this cookbook prioritizes the foundation of whole food, healthy eating for recovering mothers. Nutrients of vital importance to postpartum such as iron, protein, vitamin D, and omega three-rich foods are highlighted in each recipe.
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The Postnatal Cookbook by Jaren Soloff
Rating: 4 out of 5 stars
In a world where “word-of-mouth” traditions are starting to be forgotten due to progress, The Postnatal Cookbook brings back the cultural practices and balances this out with scientific/evidence-based applications to cater to both Western and non-Western mothers. It is a much-welcomed book to help mothers navigate through the challenges of nutrition and recovery wherein the demands are different.
I want to share some important points that will make readers reflect and compare what may work in conjunction with their current situations:-
1) Cultural, non-Western beliefs versus Western practices on confinement.
This section considers the mother’s family structure, geographical location, and cultural expectations concerning food and care. It examines mothers living near their immediate families versus otherwise or even in a city versus in the provinces.
2) Type of birth experienced.
Whether it be a natural versus Cesarean birth, these births would have a different approach in what foods would help better versus the other. Per experience, even the Chinese confinement regiment is different, so more mothers need to understand what they would need to focus their how much caloric intake they would need.
3) Hormonal changes and impact.
It is important to note that hormones change and fluctuate between pregnancy to birth to postpartum. It is essential to find the right caloric intake that is right for you. Eating well will hasten the road to healing and bringing back a mother’s energy to make herself feel good about herself. The book’s many food options are great to replenish the loss of “energy” during birth.
4) Varying recovery period.
Mothers should eat when they are hungry and stop when they feel they are full. It is also very much how babies breastfeed – Law of Demand and Supply. The author encourages mothers to find their independent feeding schedule – to eat when they feel like eating and not have a “clock” or a generic caloric-intake program dictate otherwise. Instead, the author encourages mothers to listen to their body cues and cravings that would be more beneficial to mothers in the long run.
5) Recipes that are nutritious, diverse, and delicious!
The food menu options are flexible and inclusive. There are food recipes from all over the world! Mothers do not need to hire a cook or a chef to tackle the recipes. The author made the recipes simple to follow instructions and ingredients that are easy to find and/or substitute through the #MomHack section (love this!). A vast majority of the meals are also freezer-friendly, giving mothers the option to prepare early and store. This is very helpful.
The best part is that many of the recipes are even kid-friendly, so everyone at home will benefit from eating well without knowing it!
Okay, so I had to add an extra point because this is an important one to highlight! #speakthesecret
6) Last but not least, Mental health is given importance.
Yes, it is a cookbook, but I would like to thank the author for bringing this critical component as part of a mother’s healing after birth. When mothers come home with their new bundle of joy, they sometimes forget themselves among all the adjustments. Proper nutrition (explained at length in the book) and other holistic tips can be used to help prevent and reduce the severity of both Postpartum Depression (PPD) and Postpartum Anxiety (PPA). The more this issue is put in discussion and in the “mainstream,” the more options mothers have to combat it.
“The purpose of highlighting some of the common practices in other cultures is to be able to derive wisdom from these rituals and marry them with evidence-based nutritional science.”
In summary, The Postnatal Cookbook is an enlightening book, where you would find yourself nodding your head in agreement with most, if not all, of the author’s points.
Comparing birth versus postnatal, the road to recovery is longer versus the actual birth. The discussion points are current, relatable, and easy to understand for mothers. The book breaks down the science of each nutritional component to accommodate the mother’s overall well-being. It may seem tedious to understand, BUT I hope readers will step back to realize that the postnatal time is a time of healing and strengthening, not a race back to work, if possible.
I also want to highlight that although this book looks at a mother’s postnatal care and nutrition pragmatically, especially in light of the world’s current situation and mothers’ location. Each mother is different and is allowed to take her own time on the road to recovery. Although nutrition is an essential component to help in the healing process for mothers, mothers would benefit more if they seek individualized nutrition counseling with a professional to best address their specific needs.
Note1: Warning that there is A LOT of information and tips in this book, wherein some readers may find overwhelming. Be prepared to read and absorb it slowly to fully appreciate the knowledge that the author imparts. I love how each section or topic is explained clearly and with alternatives and options.
Note2: This book does not include discussion on gluten-free or diabetic management for mothers, but it does tackle vegan, and vegetarian diets.