Comforting postpartum recipes from our graduates
Many traditional cultures recommend special meals for the postpartum period. Sweet rice pudding is a common first food for Nepali mothers, Hopi mothers might be served blue corn piki bread, and Korean mothers may sip on seaweed soup with beef.
So why is food such an important part of these early weeks?
The first four to six weeks postpartum are a significant time for rest and recovery. A newborn mother’s body undergoes rapid changes; establishing milk supply, contracting the uterus and more. The right food supports healing on a physical, emotional and even spiritual level. This is practised across all traditional cultures and is also backed by modern science.
Food is a central part of good postpartum care, which is why we have a whole module about it in the Postpartum Education and Care Professional Training. And you don't have to be a master chef to make a difference! If you’re not confident creating recipes on your own, pick one of the recipes below. Most are really simple to prepare.
What makes these recipes so special? They’re a curated collection of tried-and-true meals from our very own Newborn Mothers graduates. These recipes come straight from their kitchens, and we’re really happy to share them with you. I’ve also sprinkled a few of my own favourites into the mix.
Whether you’re planning meals for clients, asking friends and family to help a parent, or doing the cooking yourself, you’ll find plenty of inspiration here.
If you’re a Newborn Mothers graduate and would like to share your own recipe, we’d love to include it — just send us an email.
Warming porridges
Warm, soft, and easy to digest: porridges and rice puddings are perfect for the early days postpartum. They provide gentle nourishment when appetite and digestion are still settling.
Perfect postpartum porridge
Kylie Charlton | KC Mothercare
Revive congee recipe
Shaadeh Khadembashy | Held and Wiser
Rice pudding (Nepali-inspired)
Julia Jones | Newborn Mothers
Nourishing soups
Soups are classic postpartum staples for a reason. They're hydrating, full of nutrients, and easy to reheat when you need something comforting and satisfying.
Pumpkin and coconut soup
Julia Jones | Newborn Mothers
Red lentil, chicken, and vegetable soup with warming spices
Keturah Stoltenberg | Motherhood with Keturah
Tasty quinoa soup
Tara Yewdall | Postpartum Nurturing
Freezer-friendly meals
These filling, family-friendly meals are perfect when you need something satisfying and substantial. They’re easy to prepare in larger batches, and can be enjoyed fresh or as leftovers. Imagine a nesting party where each guest chooses a recipe like these to make, and fills the pregnant person’s freezer!
Bibi’s khoresh badenjan | eggplant and tomato stew
Shaadeh Khadembashy | Held and Wiser
Iron-boosting beef and green lentil stew
Damaris Lee | Mum's Oasis
Polentagna — The Easier, Cozier Cousin of Lasagna
Asja Samec | Novorojena si
Slow cooker chicken curry
Danielle Liddick
Want more recipes? Check out my recipe book, Nourishing Newborn Mothers. Learn Ayurvedic, vegetarian postpartum recipes for the early days and weeks of motherhood to nourish your mind, body and soul. This is more than a recipe book, it's a week-by-week guide to postpartum nourishment!
Soothing drinks
Warm drinks can be just as nourishing as meals. These tonics, teas, and broths support rest, hydration, and recovery, and feel like a big warm hug in a cup.
Healing bone broth
Nikki Hampton | Swaying Saguaro Doula Services
Nerve and energy tonic
Shaadeh Khadembashy | Held and Wiser
Tea pot chai
Julia Jones | Newborn Mothers
One-handed snacks
These small, easy-to-grab recipes are perfect for one-handed eating, whether you need something savoury or sweet. They’re great to have ready in the fridge or freezer, providing nourishing support between meals and helping with energy and recovery.
Chocolate stuffed dates
Ayla Judd | Blossom Motherhood
Gluten-free lactation cookies
Julia Jones | Newborn Mothers
Postpartum breakfast cookies
Nikki Hampton | Swaying Saguaro Doula Services
Wholesome baked treats
Wholesome baked goods can feel like a real treat, especially when they’re made with nourishing ingredients. These muffins and cakes are perfect with a cuppa or as a gift for a new parent.
Crispy apricot choc slice
Sophie Fryer | New Mama in Bloom
Nourishing choccy cake
Tara Yewdall | Postpartum Nurturing
Carrot Almond Muffins
Jessica Wisse | Sand + Sage Postpartum Care
Olive oil cake
Danielle Liddick | NEST
Postpartum food matters…a lot!
You probably know by now that food is an important part of postpartum recovery! In fact, it’s so important that the Postpartum Education and Care Professional Training includes an entire module on postpartum food. Inside the course, you’ll learn how to nourish mothers and caregivers by cooking postpartum food based on universal cultural traditions. You’ll find out how to work safely in a kitchen and create your own recipes to share with clients. This is such a warm, nourishing module with many practical and creative ideas, even if you don’t love cooking.
