Postpartum

A rib sticking breakfast recipe perfect for fall mornings!

This pumpkin oatmeal bake is a seasonal recipe in our home. I usually start making this around fall to start getting us ready for a season of short days and lots of indoor family time. It brings in the warm, fuzzy flavors of fall with rich pumpkin, oatmeal, and warming spices.

I have had many versions of baked oatmeal but I like an oatmeal bake that holds together like a cake. This is a great make ahead breakfast for busy work and school mornings.

Pumpkin Oatmeal bake and its benefits

Soaked Oatmeal

When preparing oatmeal, it is always best to soak it first. This reduces phytic acid content and makes it more digestible. There is fat and protein combined in this recipe to round out the macronutrients but pairing it with sausage, bacon, or eggs will bump up the protein to a level that will keep you full all morning!

Pumpkin

This oatmeal bake features pumpkin- a seasonal squash rich in antioxidants (beta carotene), vitamin c, and potassium. Pumpkin is a low glycemic food thanks to its high fiber content. In general, cooked squash is usually easily digested by most people.

Coconut Oil

This recipe uses coconut oil. Coconut oil contains high levels of Lauric acid. Lauric acid has antimicrobial properties. Coconut oil typically does well with baking. Ghee could also be used in place of coconut oil.

Spices

Its easy to forget that spices are healthy addition to our every day cooking! Many are loaded with antioxidants and anti-inflammatory properties. So spice it up to pack an antioxidant punch!!

Maple syrup

While maple syrup is high in calories and carbohydrates per tablespoon- it is considered a low glycemic sweetener and contains a variety of vitamins and minerals. Used in moderation maple syrup is a great way to naturally sweeten things

The oatmeal bake tastes great with greek yogurt, whipped cream, maple syrup, or pumpkin seeds as garnish. Make ahead- eat cold or warmed up for busy mornings!

We usually add eggs or sausage to up the protein and balance out the meal.

From my kitchen to yours, I wish you the best of health for years to come!

-Bowyn

After my son was born, I experienced first hand how easy it is to forget about ‘Mama’. The vessel that has nourished the baby for 9 months and then, if desired, will continue to nourish the baby via breastfeeding. The later stages of pregnancy and breastfeeding are catabolic states. During the last trimester of pregnancy, the body switches to a catabolic state. Then post pregnancy, when lactation begins the body is then utilizing additional energy/nutrients to make breastmilk. This means the body is using more nutrients and energy than someone who is not busy making breastmilk around the clock. It’s hard work, Mama. And you need to nourish yourself well.

The later stages of pregnancy and breastfeeding are catabolic states.

Nourishing yourself is an incredibly difficult thing to do whilst keeping the tiny human alive. I’ve outlined some key foods to hone in on and then a few ways to make this possible based on my experience as a dietitian and a Mama.

6 foods to hone in on postpartum

Strategically include nutrient dense foods in your daily diet to maximize nutrient intake!

Liver

There is a lot of bang for your buck here and liver is quick to deliver a plethora of B vitamins, retinal vitamin a, and much needed iron.

Bone broth

Bone broth is a nourishing, comforting food that is full of electrolytes which can help hydrate the body. A bonus is that it contains beneficial collagen.

Beef

One of the most delicious and nourishing ways to increase iron in your diet! Pregnancy and birth itself deplete iron– beef is an awesome way to get more heme iron in the diet.

Leafy greens with butter

Kale, collards, mustard greens, etc. These greens are all full of beneficial k vitamins, phytonutrients, and magnesium. Cook them in grass fed butter for extra k1/k2 vitamins and nourishing saturated fats.

Seasonal fruits

While not as nutrient dense as liver, beef, or grass fed butter- fruits contain a variety of antioxidants, phytonutrients, vitamins, and minerals– depending on the type of fruit you choose. Fruit is also hydrating due to the water content.

Nourishing Soups

For example, a soup that contains onions, kale, and beef sautéed in butter, and then simmered in bone broth brings a variety of nutrient rich foods together in one warming and comforting bowl. Zuppa Toscanna is one of my favorites.

Including these nutrient dense foods are easier said then done so here are a few additional hacks to make including them easier.

Including nutrient dense foods with ease

Incorporating new foods can seem intimidating. With a few pointers and a change to your usual plans, it can be simple to include more nutrient dense foods!

Buy Liver Pate Pre-made

There’s nothing easier than picking up a package of an already cooked food to eat.

Instant Pot Bone Broth

Pick up some beef bones or save chicken carcasses. It’s as easy as adding the bones to the instant pot with water and cooking on the “soup” setting for a couple of hours!

Ground Beef

Ground beef can be used to make so many quick and easy meals- taco salad, stuffed peppers, or spaghetti to name a few! Make a double batch of meat to add to the freezer for a quick meal.

Leafy greens with eggs

Sauté in butter for a quick side dish or toss into eggs, casseroles, or sandwiches.

Pick up seasonal fruit

A rule of thumb for my grocery shopping is to pick up one type of berry, bananas, and one other seasonal fruit each week so we have a variety of choices to grab for snacks.

Easy Soups

The crock pot, instant pot, or “old fashioned” cooking on the stove– anyway you do it, soups are often an easy way to get in several nourishing foods at once. Make extra and freeze some.

From my kitchen to yours, I wish you the best of health for years to come! -Bowyn