The 10 Best Postpartum Recipes

3. Feel-good food in the puerperium: A classic goulash recipe

• 500gr ready-cut beef goulash
• 1-2 peppers
• 2 carrots
• 1 tomato tin and 1 tbsp tomato paste
• 1/2 onion
• 1 clove of garlic
• salt, pepper and vegetable broth
• Sunflower oil

First, fry the beef goulash in a large pot with plenty of oil. Then add the peeled and diced onion and garlic. Then add the washed and chopped carrots and peppers. Now deglaze everything with the tomato paste, the tomatoes and half a liter of water. Let everything simmer for an hour. Now you can season the goulash with salt, pepper and vegetable broth.

You can quickly cook pasta or gnocchi with this goulash. Tip: A great dish to freeze.

Not only during pregnancy, but also now during lactation, your iron requirement is much higher. With meat and vegetable dishes you can compensate a lot.

4. Lightning power soup

• 2-3 carrots
• 2 potatoes
• 1 apple
• 1/2 cucumber
• 2 tbsp chopped almonds
• 1 frozen salmon fillet
• 300 ml milk
• 3 tbsp sunflower oil
• salt, pepper and vegetable broth to taste

It is best to let the frozen salmon thaw overnight in the refrigerator. Wash it off and cut it into small pieces. Peel the fruits and vegetables and cut everything into small cubes. Fry everything together with the almonds and oil in a saucepan. Then comes the milk. Now puree the soup so that a few pieces remain unpureed. Season with salt, pepper and vegetable broth.

In lactation, just as before in pregnancy, iodine plays a crucial role! In the puerperium you get the trace element very well over salmon and other marine fish. Salmon also contains important omega-3 fatty acids.

5. A postpartum snack in between

• 200gr oatmeal
• 80g coconut flakes
• 50g flaxseed
• 4 tbsp brewer’s yeast
• 150g honey
• 125g cashew butter
• 75g chocolate chips

Mix all the ingredients together and then form balls. It works best if you take equal portions and shape them with wet hands. Then put all the balls on a plate in the fridge. After about 45 minutes they are ready.

In the puerperium, digestion can also go crazy. That’s why oatmeal, which stimulates digestion, is ideal. This great recipe is inspired byeinfachxeinfachfrom Pinterest!

6. Quick spinach risotto

• 100g risotto rice
• 1 1/2 cups frozen spinach
• 1 tbsp oil
• Parmesan cheese to sprinkle
• Salt and vegetable broth

Sauté the rice in oil and deglaze it with 150ml of water and vegetable broth. Then add the spinach and let it cook for 20 minutes. Later, add the Parmesan cheese and mix everything. You can also refine this postpartum recipe with salmon, tomatoes and pine nuts.

Spinach is rich in vitamins and minerals, such as iron, potassium and calcium. It also helps against flatulence.

7. Rösti with quark

• 3 potatoes
• 3 carrots
• 2 eggs
• 2 tbsp ground almonds
• 3 tbsp oil
• 200g quark
• A dash of milk or yogurt
• Salt, pepper and herbs

Wash and peel the potatoes and carrots first. Shave the vegetables and then mix everything with the two eggs, the almonds, the salt and the pepper and the vegetable broth. Fry the rösti in a pan with the oil. If you turn it, the lid comes on it briefly. When everything is slightly brown, he is ready. In addition, there is the quark, which you mix with the yogurt and the herbs.

Potatoes and carrots are healthy and they saturate for a long time. In addition, the quark contains calcium, which is now very important for your teeth and bones. An invigorating lunch or dinner!

8. Quick pasta pan

• 150g wholemeal pasta
• 1 carrot
• 1 zucchini
• 1/2 eggplant
• Juice of half a lemon
• 3 tbsp oil
• Salt and pepper

First, cook the pasta until al dente. Wash the carrot, zucchini and eggplant well, cut everything into strips and then fry the vegetables briefly with the oil in a pan. Now deglaze everything with the lemon juice. Finally, add the noodles.

Especially if you breastfeed your baby after birth, you need to be supplied with enough nutrients. There are a lot of nutrients in fruits and vegetables, so it’s important that both are on your diet every day. The wholemeal pasta in this dish satiates and satisfies your increased energy needs.

9. Rice pudding with almonds and apples

• 100g rice pudding
• 250ml milk
• 1 tbsp chopped almonds
• 1 apple
• Cane sugar
• 1 tbsp oil

Wash the apple and cut it into small pieces. Fry the apple pieces in oil and pour them with the rice and milk. Now everything has to cook with the lid covered. Finally, you can sweeten the rice pudding with sugar.

Apples are great sources of vitamins and taste great together with almonds in a creamy rice pudding. A true soul warmer.

10. Healthy wake-up smoothie

• 1-2 apples
• 1 banana
• 1 handful of frozen strawberries or other frozen berries
• 2 tbsp oatmeal
• 200ml milk
• 1 cup of yogurt

Wash the apples and strawberries and cut the fruit into coarse pieces. Put all the ingredients in a blender and blend as finely as possible. This smoothie also tastes great when iced in the fridge the next day!

If you breastfeed, not only you benefit from a balanced and varied diet, but also your baby! In addition, you consume more calories a day in the puerperium by breastfeeding. That’s why it’s very important that you get enough energy.