Healthy Post Partum Meals for clients

These are some great recipes for pregnancy and post partum.  This is also a list of available meals to pick from for your post partum meal train.  I am always open to adding more to the list if you have any ideas!

Easy, affordable, and healthy recipes for pregnancy and post-partum

*Vegetarian
**Vegan

*Twice Baked Broccoli & Kale stuffed potatoes

2 russet potatoes
1 cup cooked broccoli (roasted or steamed is fine)
6 large tuscan kale leaves
1/2 cup milk
2–3 tablespoons cheddar cheese, grated
Salt and pepper, to taste

1. Preheat oven to 425 degrees F.
2. Scrub potatoes, then poke each several times with a fork (making sure to press well into the potato flesh).
3. Place the potatoes on a baking tray, and bake for 50-60 minutes, until tender. Once cooked, remove from the oven.
4. While the potatoes are cooking, prep the kale leaves: Wash and dry, remove and discard the thick inner stems, and roughly chop the leaves.
5. Cook in a pot of rapidly boiling water for 2 minutes, then drain and run under cold water to stop cooking process. Set cooked kale aside.
6. Slice potatoes lengthwise, and scoop the insides out into a blender, leaving a good 1/4 inch of potato flesh still attached to the potato skin (otherwise, your potato might fall apart). (Note: If you don't have a blender, you can use a hand blender, a food processor, or simply mash the ingredients with a fork!)
7. Add the broccoli, kale, and milk to the blender and blend until smooth. Season to taste with salt and pepper.
8. Scoop the pureed broccoli-kale-potato mixture back into the potato skins. Sprinkle with the grated cheddar cheese, return to the baking sheet, and bake for another 10 minutes.
9. Change the oven setting to broil, and continue cooking on high for 3 minutes to brown the cheese. Remove from the oven and serve!

**Veggie Chilli

• 3 tablespoons olive oil
• 1 onion, diced
• 2 red bell peppers, cored and diced
• 4 cloves garlic, minced
• 1 1/2 teaspoons cumin
• 1/4 teaspoon cayenne pepper
• 1 tablespoon chili powder
• Salt
• Freshly ground black pepper
• 1 can (14.5 ounces) kidney beans, rinsed and drained
• 1 can (14.5 ounces) black beans, rinsed and drained
• 3 cans (15 ounces each) diced tomatoes
• 1 cup frozen corn

1. In a Dutch oven or large stock pot, heat oil over medium heat. Add onions, peppers, garlic, cumin, cayenne, and chili powder, and season with salt and pepper. Stir together and cook until soft, 3 to 4 minutes.
2. Mix in beans, tomatoes, and corn. Bring mixture to a boil, then lower heat and simmer for 30 minutes, stirring occasionally. Taste and season with additional salt and pepper, if necessary. Served with desired toppings. Leftovers will keep in the fridge for about a week or in the freezer for a couple months.
   
   
   

*Cheesy Stuffed Tomatoes

• 6 tomatoes
• 1 tablespoon olive oil, plus more to grease pan
• 3/4 cup crumbled feta
• Handful parsley
• Salt
• Pepper

1. Preheat oven to 400 degrees.
2. Slice tops off of each tomato about 1/2 inch down from stem, making a cap. Set caps aside. Using a spoon, scoop out flesh, being careful not to pierce skin.
3. Lightly grease a glass baking dish with olive oil, and space tomatoes evenly in pan with sliced sides up.
4. Mix feta and parsley. Stuff mixture into tomatoes.
5. Season tomato caps with salt and pepper and drizzle with 1 tablespoon olive oil. Place caps on tomatoes and bake for about 10 minutes, or until tomatoes soften and begin to look shriveled and cheese is melted.

*Quinoa with Avacado Pesto Sauce

• 2 heads broccoli, cut into florets
• 8 cloves garlic
• 1/4 cup olive oil, divided
• Sea salt
• 1 avocado
• 3 ounces Parmesan cheese, cut into small chunks
• Lemon juice (optional)
• 1 cup cooked quinoa
• 2 tablespoons pine nuts or almonds
• 1/2 tablespoon butter
• 1/4 pound mushrooms

1. Preheat oven to 425 degrees.
2. Toss broccoli and garlic with 1 tablespoon olive oil and sprinkle with sea salt. Roast for 15 to 20 minutes, stirring halfway through, until beginning to brown. Set 1/2 cup broccoli aside.
3. Add remaining broccoli, garlic, avocado, Parmesan, and remaining 3 tablespoons olive oil to a blender, and blend until a smooth puree is formed. Taste and season with salt. Stir in lemon juice, if desired.
4. Mix 1/2 cup broccoli pesto and reserved broccoli florets into cooked quinoa. (Save any leftover pesto in the fridge for another use.)
5. Heat a frying pan over medium heat. Add nuts to dry pan and toast, stirring frequently, for 2 to 3 minutes, until fragrant and beginning to turn golden brown. Remove from pan and add to quinoa.
6. Add butter to the same frying pan and let it melt. Add mushrooms and cook until golden brown, stirring occasionally. Add to salad and serve warm.

Chicken Potato Green Bean Casserole

• 12 oz. green beans
• 1 lb. chicken breasts, diced
• 1 lb. red potatoes, chopped
• ½ cup butter {I use salted}
• 1 (0.6 oz.) Zesty Italian seasoning packet
• Salt and pepper

1. Preheat oven to 350ºF.
2. Layer your green beans, chicken, and potatoes in a 9x13 inch baking dish as seen above.
3. Cut your butter into 12-16 slices and spread evenly atop the veggies and chicken.
4. Sprinkle the Italian seasoning packet evenly over the beans, chicken, and potatoes and top with salt and pepper, to taste.
5. Bake, uncovered, for 1 hour, until chicken is no longer pink and potatoes and soft. {If your beans start to get too cooked at about the 45 minute mark, place foil over the pan.}

**Mexican Style Sweet Potatoes

• 2 sweet potatoes
• 1 tablespoon extra-virgin olive oil
• 1/2 white onion, diced
• 1/2 red pepper, diced
• 1 clove garlic, minced
• 1/2 teaspoon sea salt
• 1 can (13 ounces) black beans, rinsed and drained
• 1 lime, juiced
• Parsley, chopped

1. Preheat oven to 400 degrees. Bake sweet potatoes for one hour.
2. Remove from the oven and slice lengthwise. Scoop out flesh so there is only a thin layer remaining lining the edges. Set aside.
3. Heat olive oil in a frying pan over medium heat. Add all vegetables and garlic, and cook until tender, about 7 minutes. Season with salt to taste.
4. Add black beans and lime juice. Mash mixture with the edge of a fork to break up beans.
5. Add sweet potato flesh and mix until thoroughly combined.
6. Stuff each potato skin with bean mixture and serve with a drizzle of extra-virgin olive oil and chopped parsley.
   
   
   
   

**Spicy Carrot Salad:

Microwave grated carrots and minced garlic in 1/4 cup water until crisp-tender.

Drain; toss with lemon juice, olive oil, salt, red pepper flakes and parsley.
Add your favorite leafy greens.

**Tomato-Peach Salad:

Toss tomato and peach wedges with red onion slices.

Drizzle with cider vinegar and olive oil;

season with sugar, salt and pepper.

Spinach Mozzarella Chicken Enchilladas

• 1 tablespoon butter
• 1/2 cup sliced green onions
• 2 cloves garlic, minced
• 2 large cooked chicken breast halves, diced
• 1 (10 ounce) package frozen chopped spinach - thawed, drained, and squeezed dry
• 1/2 teaspoon chili powder
• 1/4 teaspoon ground black pepper

• 1/8 teaspoon salt
• 1 cup ricotta cheese
• 1/2 cup sour cream
• 1 1/2 cups shredded Monterey Jack cheese, divided
• 1 1/2 cups shredded mozzarella cheese, divided
• 5 (10 inch) flour tortillas
• 2 (10 oz) cans of enchilada sauce
  
  Preheat oven to 350 degrees F (175 degrees C).

1. Melt butter in a saucepan over medium heat; cook and stir green onions and garlic in butter until fragrant and softened, about 2 minutes. Stir chicken, spinach, chili powder, black pepper, and salt into the green onion mixture and cook until heated through, about 5 minutes. Remove from heat. Mix ricotta cheese, sour cream, 1 cup Monterey Jack cheese, and 1 cup of mozzarella cheese into chicken mixture until thoroughly combined. Reserve remaining Monterey Jack and mozzarella cheeses for topping.
2. Place tortillas into a plastic bag, seal bag, and microwave on high until warm and soft, 30 to 45 seconds. Spoon about 3/4 cup of chicken filling down the center of each tortilla in a line. Roll tortillas around filling and place with seam sides down into a 9x13-inch baking dish.
3. Pour enchilada sauce over filled enchiladas and sprinkle the remaining 1/2 cup of Monterey Jack and mozzarella cheeses over the top.
4. Bake in the preheated oven until filling is bubbling and cheese topping is browned at the edges, about 30 minutes.
5. Bake in the preheated oven until filling is bubbling and cheese topping is browned at the edges, about 30 minutes.

**Quinoa Stuffed Bell Peppers [gluten free]

• 1 cup (168 g) quinoa or rice, thoroughly rinsed and drained
• scant 2 cups (460 ml) vegetable stock (sub water, but it will be less flavorful)
• 4 large red, yellow or orange bell peppers, halved, seeds removed
• 1/2 cup (120 g) salsa, plus more for serving
• 1 Tbsp (4 g) nutritional yeast (optional)
• 2 tsp cumin powder
• 1 1/2 tsp chili powder
• 1 1/2 tsp garlic powder
• 1 15-ounce (425 g) can black beans, drained (if unsalted, add 1/4 tsp sea salt)
• 1 cup (168 g) whole kernel corn, drained

TOPPINGS optional

• 1 ripe avocado, sliced
• Fresh lime juice
• Hot sauce
• Cilantro, chopped
• Diced red onion
• Creamy Cilantro Dressing
• Chipotle Red Salsa (or your favorite salsa)

1. Add quinoa and vegetable stock to a saucepan and bring to a boil over high heat. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and quinoa is fluffy - about 20 minutes.
2. Preheat oven to 375 degrees F and lightly grease a 9x13 baking dish or rimmed baking sheet.
3. Brush halved peppers with a neutral, high heat oil, such as grape seed, avocado or refined coconut.
4. Add cooked quinoa to a large mixing bowl and add remaining ingredients - salsa through corn. Mix to thoroughly combine then taste and adjust seasonings accordingly, adding salt, pepper, or more spices as desired.
5. Generously stuff halved peppers with quinoa mixture until all peppers are full, then cover the dish with foil.
6. Bake for 30 minutes covered, then remove foil, increase heat to 400 degrees F, and bake for another 15-20 minutes, or until peppers are soft and slightly golden brown. For softer peppers, bake 5-10 minutes more.
7. Serve with desired toppings (listed above) or as is. Best when fresh, though leftovers keep covered in the refrigerator for 2-3 days. Reheat in a 350 degree oven until warmed through - about 20 minutes.
   
   
   

*Baked Spinach Pasta Casserole

10 ounce casarecce pasta or fusilli (short twisted spaghetti)

1 (5-ounce) package fresh baby spinach

1 tablespoon olive oil

4 cups chopped onion

1.1 ounces all-purpose flour (about 1/4 cup)

4 garlic cloves, minced

2 1/2 cups 1% low-fat milk

1/2 cup dry white wine

1 cup (4 ounces) grated Parmigiano-Reggiano cheese, divided

3/4 teaspoon salt

1/4 teaspoon grated lemon rind

1/2 teaspoon black pepper

Cooking spray

3/4 cup breadcrumbs

1. Preheat oven to 350°.

2. Cook pasta in boiling water for 8 minutes or until almost al dente, omitting salt and fat. Remove from heat; stir in spinach. Let stand for 2 minutes or until spinach wilts. Drain pasta mixture well.

3. Heat a large nonstick skillet over medium heat. Add olive oil to pan; swirl to coat. Add onion; cook 15 minutes or until golden brown, stirring frequently. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Add flour and garlic; cook 1 minute, stirring constantly with a whisk. Gradually add milk and wine; cook 8 minutes or until sauce boils and thickens, stirring constantly. Stir in 3/4 cup cheese, salt, and rind. Remove from heat; stir in pepper. Add pasta mixture to onion mixture, and toss gently to coat.

4. Spoon the pasta mixture into a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. Sprinkle half of breadcrumbs over pasta, and top evenly with remaining 1/4 cup cheese. Sprinkle the remaining half of breadcrumbs over cheese. Bake at 350° for 50 minutes or until browned and bubbly.

Broccoli and Rice Casserole

2 cups 1% low-fat milk

1 cup water

1 (3 1/2-ounce) bag boil-in-bag long-grain rice

3 cups small broccoli florets

Cooking spray

1/3 cup chopped onion

1/3 cup chopped celery

1/3 cup chopped green bell pepper

1/4 cup (2 ounces) 1/3-less-fat cream cheese

2 ounces light processed cheese, cubed

2 cups shredded skinless, boneless rotisserie chicken breast

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 cup (1 ounce) grated Parmesan cheese

Preparation

1. Preheat oven to 375°.

2. Combine milk and water in a medium saucepan; bring to a boil. Add rice; cook 10 minutes. Remove rice; keep warm. Return milk mixture to a simmer. Add broccoli; cook 5 minutes. Drain; discard milk mixture.

3. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, celery, and bell pepper; sauté 5 minutes. Add cream cheese and processed cheese, stirring until cheese melts. Remove from heat; stir in rice, broccoli, chicken, salt, and black pepper. Spoon 1 cup rice mixture into each of 4 (10-ounce) ramekins coated with cooking spray. Sprinkle each serving with 1 tablespoon Parmesan. Bake at 375° for 10 minutes or until cheese melts.

I absolutely AM getting paid to stay home with my kids.

Nothing makes me cringe more when I read the rants of women in mommy groups, complaining of not being paid to stay home with their kids, therefore being deserving of more respect and appreciation.  They compare the prices of day care, showing how much money their job at home is worth.  I know their complaints come from feeling tired and unappreciated.  While their feelings are valid, I believe there is a more positive way to look at this.  I completely understand feeling tired, used, like every task that used to be easy, now takes three times as long.  You hair hasn't seen a hair brush in days, or in my case, years.  A quiet cup of coffee is a thing of the past, and you spend most of your day cleaning things you cleaned yesterday.  You can't keep nice things, and you now base your outfit on what gives easy access to the milk machines.  I so get it...but isn't it beautiful?

I absolutely AM paid to stay home with my children.  This job is just paid in a different kind of currency.  Though there is no pay check waiting for me any time soon, I am showered in kisses and hugs all day.  I witness all their firsts, and am their favorite person in the whole world.  Time goes a little slower for me, since I get to watch them grow gradually, right in front of me.  They learn something new every day, and in turn have taught me more about myself than ever before.  I get to rediscover the world through their little eyes, getting butterflies every single day.  It's like having a sleep over with your best friends every day, and no matter how much we drive each other crazy, I never really get sick of them!  I get to be the biggest influence in their life, and I get to share every meal with my favorite people.  I don't get breaks too often, but when I do, I am eager to get back to them.  Who can say that about any other job?  Plus, they are the cutest people I could possibly spend my day with.  Who else gets to hand pick their co workers? 

Of course you're not paid to stay home with your kids, BECAUSE YOUR WORK AT HOME IS INVALUABLE.
You can't look for your validation and appreciation in things like money.  When you realize that you can see your purpose being fulfilled through your child's smiles, milestones, and growth, that is when you will feel appreciated, and worthy.
Don't get me wrong, I have no judgements towards working mothers...you ladies are my hero's.  However, I am aware of how lucky I am to stay home.  So many women in my life do not have the option to stay home.  They are trapped in situations out of their control, and my heart aches for them.  Seeing the struggle of my fellow mom-mates who have to leave their children in the care of others while they balance work, home, and social lives, just makes me want to fill my role at home with a positive attitude.  I don't want to complain about trivial and worldly things such as a lack of a paycheck or appreciation.  I did not take this job for outside recognition.  I took this job because I felt like the best place for my children was in my care, and I was blessed enough to have that option open to me.  And appreciation and value is felt every time my kids kiss me or let me snuggle them.  Not a day has gone by where I didn't feel like this job was worth every hour, every sleepless night, every runny nose, every load of laundry, every peed on sheet, and every nook and cranny in my house filled with play doh.

So every time I have to hold a child in my lap to wash my face, or eat a meal, or finish a school assignment, I will smile at the beauty around me.  Time is flying, and there are so many mom's who wish they were right where I am. 

I think the most important thing we can do as mothers, is to fill our cup, so we can fill theirs.  That begins with appreciating OURSELVES.  When you love yourself, you are able to see more clearly the love and appreciation that is already around you.

For the love of belly binding

Today I learned that the leading cause of maternal death in first world countries is suicide. What does this mean? It means that we have the resources to help mother’s through those first 9 months and through labor and birth, but that post-partum care is lacking so heavily that we now have a suicide epidemic. To quote Julia Jones, “post-partum care is the missing piece of the puzzle. It doesn’t take a village to raise a child, it takes a village to raise a MOTHER.”

This is why I’m passionate about post-partum care. I believe women are meant to be supporting and uplifting one another in every day life, but most of all, during the process of becoming a mother. I was drawn to belly binding for a few reasons, and I want to share this information with you.

I will be offering pregnancy and post-partum [vaginal and c-section] belly binding as a doula. I feel like belly binding has physical and emotional benefits, and I want to know that when I leave my clients, I’m leaving them feeling safe and secure and “hugged”. Belly binding does all three.

What is belly binding?
Belly binding is a traditional practice of wrapping one’s abdomen during pregnancy or after delivery with chosen cloth or wrap.

What are the benefits?
-Belly binding is sort of a “place holder” for exercise those first 6 weeks after baby, until your abdominal muscles recover.
-Proper binding will help support posture, your lower back, and your organs.
-Binding will help that “goo-ey belly feeling” feel less intense after birth.
-It grounds your nervous system by preventing air and space elements from entering the body.
-Wrapping will help you feel supported, relaxed, and “hugged.”
-The gentle pressure will increase your oxytocin, which helps your milk supply.
-After applying oils and massaging the body, the wrap will help your body absorb the oils.
-You are taking part in an ancient tradition practiced in 178 different cultures, connecting you to all mothers before and after you. You can even borrow my wrap that will have been used by other mother’s in your own community, helping you feel more connected to your “village.”

When and how long should I wrap?
Really, as long as you’d like. If you’re still enjoying it, keep going! However, the “normal” range of wear seems to be through pregnancy and between 4 and 6 weeks post-partum. This gives the wrap enough time to help your uterus finish contracting, your lochia to stop bleeding, your milk supply to be established, and for you to be able to start exercising again. I recommend at least 4 hours a day, if you’re enjoying it, and up to 24 hours a day. Some women never take it off but to bathe.

What material can I use?
In Mexico, they use their rebozos, which I have in stock for my clients to use. In India they use their Saris, and in Japan they use the sash from their kimonos. You can use whatever you’d like. Many women put a piece of cotton, cheese cloth, or muslin over their oiled body, and then their chosen wrap over that, to protect their wrap from the oils staining.

Other info:
-Do not use oils on your abdomen area after a c-section until your wounds have healed.
-If you feel a gap in your abdominal wall after birth, please call your health care provider. There are ways to help this naturally, but if not evaluated and cared for, it can turn into a hernia.
-Belly Binding does NOT help you lose weight. Do not fall for the marketing scams that tell you otherwise. There is no study or proof linking belly binding to weight loss. You naturally lose weight after birth from burning calories nursing, and losing all your pregnancy fluids.