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Five Recipes to Boost your Postpartum Recovery

In the days and weeks after birth, you will begin the slow and incredible journey of beginning to know your baby. Of navigating life together as you adjust to the demands of being a 24 hour a day carer. Welcome to the fourth trimester.

We want to help you plan for this wonderous and oh-so-challenging time by helping you to chose foods that will nourish you as you recover from birth and continue to be the sole source of food and nourishment for your baby.

The focus of postpartum nutrition is on nourishing and replenishing the mother.

Birth is physically and emotionally demanding. In the Nourished Mummy Project, we share foods that are focussed on helping you heal, both physically and emotionally. Do not underestimate the amount of support you need as a Mother.

Where you can prepare food that is warm and nutrient-dense. Warmed and cooked foods are much easier to digest and therefore much more efficient for postpartum.

Five Tips for Fourth Trimester Nutrition

  • Pop that multivitamin! You may be deficient in some vital nutrients that are required for neurotransmitter or hormone synthesis. A multivitamin will help to fill the gaps in your diet. It won’t replace a healthy diet.  Taking a high-quality multi-vitamin designed for pregnant and lactating women is just as important if not more so than it was during pregnancy. If you have had significant blood loss I would also advise you to follow up with your health professional to check your iron status & supplement appropriately.
  • Make your snack quality! If you do breastfeed, recognize that your energy needs will remain elevated from pre-pregnancy needs (by roughly 300-500 calories per day). That’s the equivalent of adding 1-2 healthy snacks per day.
  • Focus on  Macro-Nutrients. A sensible macro-nutrient balance diet is key, which means protein, good fats & complex carbohydrates from whole food sources with each meal & snack. I can’t stress the importance of protein enough, protein depletion can occur very quickly if there is not adequate dietary intake. A general rule is 1g of protein/kg of body weight but during pregnancy & breastfeeding this will increase to about 1.4g/kg.
  • Eat your (Good) Fats.  I recommend Essential Fatty Acids (EFA’s)  during pregnancy for fetal central nervous system development and prevention of post natal depression. However, EFA is just as important postpartum. If breastfeeding the hind milk is rich in EFA’s and continues to support the baby’s brain development. Research has also shown breast milk rich in EFA’s help with baby’s sleep duration. Now you are all saying give me some EFA’s! I recommend practitioner-grade DHA (a type of EFA) and dietary sources from cold-water-fish, nuts, seeds, coconut, avocado & cold-pressed oils.
  • Stay Hydrated. Staying hydrated will help support soft bowel motions. If you are breastfeeding there is a reason why you always feel thirsty!  There is a lot of fluid lost by producing and releasing breast milk. The amount of fluids typically consumed by breastfeeding mothers should be 3 liters (13 cups). Give or take depending on your size & climate.
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Postpartum Shopping List

  • Nuts & Nut Butters
  • Seeds
  • Boiled eggs
  • Chia pudding or over-night Oats
  • Cheese
  • Greek Yoghurt
  • Milk or milk alternative
  • Fruit
  • Veggies
  • Tinned Salmon
  • Hummus
  • Good quality bread
  • Smoothie Ingredients (see below for a postpartum Smoothie!).

Five Recipes to Boost your Postpartum Recovery

The first 24-48 hours in hospital (or more if you have had a C-section) are the beginning of your postpartum recovery. Plan to nourish your body with wholesome + warming foods rather than relying on the hospital food.

Postpartum Smoothie Recipe

This is a simple smoothie for those early postnatal days. This smoothie will help you to poo. You might be a bit scared to poo. That is completely normal. The thought of doing any damage down there by pushing is totally understandable. You may have also acquired some pesky hemorrhoids, so having a soft stool that is easy to pass is in your best interest. A good quality probiotic will also help with this.


  • 1 Banana
  • ½ cup Berries (Fresh or Frozen is fine)
  • 1 Cup Milk of Choice
  • 1 Tbs. Chia Seeds
  • 1 Tsp. Psyllium Husk
  • 1 Tsp. Slippery Elm
  • 1 Cup Spinach
  • 1 Tbs. Protein powder
  • 3 brazil nuts

Sweet Potato Shepherd’s Pie

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New Mums need iron, and this is a yummy and easy way to include iron in your diet. This is a really good meal for Mums with older children as it is one of those family friendly meals that everyone can enjoy.


  • 2 Cups of Pumpkin, chopped
  • 1 Tbsp. Butter (optional)
  • 1 Tbsp. Extra Virgin Olive Oil
  • 1 Tsp. Cumin
  • 1 Tsp. Cinnamon
  • 1 Tsp. Paprika
  • 2 Cloves of Garlic, diced
  • 500grams Grass Fed Beef Mince
  • 3 Stalks Celery. diced
  • 1 Zucchini, diced
  • 1 Carrot, diced
  • 1 Cup Chicken Bone Broth
  • 2 Tbsp. Tomato Paste
  • 1/2 Tsp. Sea Salt


  1. Steam the pumpkin for 30 minutes or until soft.
  2. Mix in the butter and set to the side.
  3. In a large pan, add the olive oil, cumin, cinnamon, paprika and garlic. Stir for 1-2 minutes.
  4. Add the chopped zucchini, carrot and celery and stir for 3-5 minutes or until the veggies start to soften.
  5. Add the mince and stir until the mince is brown.
  6. Add the stock and tomato paste. Bring to the boil and then turn down the heat. Simmer for 10 minutes.
  7. Add the beef mix to a large oven proof dish. Top with the mashed pumpkin. Sprinkle with salt and extra cinnamon.
  8. Bake in the oven for 45-50 minutes or until the pumpkin starts to brown.
  9. Tastes great the next day or create individual portions and freeze.

Nutritionist-Approved Recipes for Motherhood

All of these recipes (plus 100’s more!) are from the Nourished Mummy Project App – the recipe App designed just for new Mothers. For the once off download price of $9.99 you get 100’s of nutritionist approved recipes for pregnancy, postpartum, first foods and toddlers.

Download today from the App Store or Google Play.

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Veggie Frittata

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  • 6 Large Free-Range Eggs
  • 1 Cup of Roast Pumpkin
  • 1/2 Red Capsicum, Roasted
  • 1/2 Cup Mushrooms
  • 1 Cup of Spinach
  • 1 Cup Fresh Parsley
  • 1/4 Cup of Parmesan Cheese
  • 1 Cup of Ricotta
  • 6 large Organic Eggs
  • 1/3 cup Pine Nuts


  1. Preheat oven to 180 degrees Celsius.
  2. Drizzle olive oil over diced pumpkin, capsicum and mushrooms. Add to oven and cook for 30 minutes or until soft.
  3. Blitz parsley, baby spinach, eggs, parmesan and ricotta in a food processor until combined.
  4. Add roast veggies to a quiche flan dish and pour over egg mixture. Or add to muffin tray and make 12 individual frittata muffins.
  5. Sprinkle with pine nuts.
  6. Bake in the oven for 30 minutes (20-25 for muffins) or until egg mixture is cooked through.

Glow Protein Balls

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Perfect for expecting and new Mummas as they are filling and nutrient rich. These ones contain turmeric and papaya which will help your skin to glow and reduce inflammation in the body.


  • 1 + 1/3 cup Mixed Nuts
  • 1 Tsp Turmeric Powder (find a mix that includes other spices such as cinnamon, pepper and ginger if you can)
  • 2 Tbs. Natural Protein Powder
  • 1/2 Cup Apricots
  • 1/2 Cup Dried Papaya
  • 2 Tbs Coconut Oil
  • Dash of Vanilla Extract
  • Shredded Coconut for Coating
  • Dash of Water


  1. Add the dry ingredients, the nuts, protein powder and turmeric powder to a high-speed blender and blend till loosely combined for around 10 seconds.
  2. Add the dried fruit to the blender and blend until combined.
  3. Add the coconut oil and vanilla extract and blend until combined. Check the consistency, if it looks a little dry, add a little water to create a smooth blend.
  4. Using a dessert spoon, roll into small bowls.
  5. Roll the balls through the shredded coconut to coat and then place on a tray in the fridge to cool.
  6. Store in an airtight container for up to a week.

Oat and Choc-Chip Cookies

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Oats are a natural galactagogue. Galactagogues are foods, herbs, supplements or medicine that helps to boost milk supply. So these cookies are not only a yummy treat, but also help to support a new Mumma on her feeding journey.


  • 2 Cups Rolled Oats
  • 1/3 Cup of Melted Butter or Coconut Oil, melted
  • 1/3 Cup of Maple Syrup
  • 1/2 Cup of Dried Fruit or Organic Dark Chocolate
  • 2 Tbsp. Almond Butter
  • 1/3 Cup Desiccated Coconut
  • 1/2 Tsp. Vanilla Extract
  • 1 Organic Egg, beaten


  1. Preheat the oven to 180 degrees Celsius.
  2. Add the oats and coconut to a large bowl and mix to combine.
  3. Combine the melted butter, maple syrup, almond butter, vanilla extract and beaten egg in a separate bowl and mix to combine (the heat of the butter or oil will help to combine all the ingredients).
  4. Create a well in the oat mixture and add the wet ingredients. Stir to combine.
  5. Add the dried fruit or chocolate and mix to combine.
  6. Using a dessert spoon, roll into balls and place on the tray. Give them a gentle pat to flatten – be gentle!
  7. Bake in oven for around 20 minutes or until golden!
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