Food Prep for Postpartum and Busy Families: Simple Add‑Ons for Taste, Texture & Nourishment
When you’re in the thick of postpartum recovery or juggling family life, food prep can be the lifeline that keeps things rolling. My biggest hack for midweek meals? Do a little prep the night (or day) before. Having your food ready to hit the pan when you get home saves so much mental energy - and dinner somehow feels easier, calmer, and more enjoyable. Whether it’s cutting up a bunch of chard or washing your greens, these small steps make a big difference.
Build Flavour with Homemade Spice Mixes
The other day, I looked at the back of a premixed Moroccan spice blend from the supermarket and realised: I already had almost everything at home. So, out came the jars, and this simple, earthy homemade mix was born - perfect for roasted vegetables, grilled meats, or even sprinkled over hummus.
Homemade Moroccan Spice Mix
• 1 tablespoon chickpea flour (adds depth and helps coating stick when roasting)
• 1–2 teaspoons salt
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 1 teaspoon paprika
• 1 teaspoon turmeric
• 1 teaspoon cinnamon
• 1 teaspoon ground ginger
• ½ teaspoon chilli flakes (optional, for heat)
Simply mix together and store in a small jar. This is lovely tossed through chopped pumpkin, sweet potato, or carrots before roasting, or stirred into couscous, lentils or meat for a quick midweek meal.
My All‑Time Favourite Dressing: Sarah Wilson’s TMT
If there’s one dressing that’s always in my fridge, it’s Sarah Wilson’s TMT Dressing - short for Tahini, Miso and Turmeric. It’s creamy, tangy, and beautifully grounding, and each ingredient brings something powerful to the table.
Tahini is a rich source of calcium, magnesium, and healthy fats - all supportive for postpartum recovery and hormone balance.
Miso provides beneficial probiotics to nourish your gut health (something every new parent’s digestion appreciates!).
Turmeric is naturally anti‑inflammatory - a huge support for healing, especially if you’re managing something like blocked ducts or mastitis.
This dressing tastes good on absolutely everything: tossed through warm grain salads, massaged into kale, drizzled over roasted veg, or even spread on toast like a savoury hummus.
Quick recipe:
Whisk together 2 tablespoons tahini, 1 teaspoon miso paste, ½ teaspoon turmeric, juice of half a lemon or aple cider vinegar, crushed garlic clove and a little warm water to thin to your liking. Adjust with salt and pepper. Store in a jar in the fridge for up to a week.
The Nourishing Backbone: Homemade Chicken Stock
Finally, no weekly prep feels complete without a big pot of homemade chicken stock simmering on the stove. It’s nutrient‑rich, gently hydrating, and adds an extra layer of goodness to just about anything. You can use it to cook rice or grains, make a simple risotto, as a soup base, or even sip it warm with a pinch of salt.
My simple approach to chicken stock:
• Ask your local butcher or market for a bag of chicken bones (or use the carcass from a roast chicken).
• Add to a large pot with 1–2 bay leaves, a few peppercorns, and roughly chopped vegetables like carrots, celery, leek, or onion.
• Cover with cold water and bring to a gentle simmer.
• Skim any foam that rises, then simmer for 3–4 hours (or even longer for a rich broth).
• Strain and store in jars in the fridge or freezer.
Sip it from a mug for a soothing afternoon boost or use it to elevate any meal throughout the week.
A little prep ahead, a few powerhouse add‑ons, and some simple homemade flavour boosters can transform the daily “what’s to eat?” moment into something more nourishing - for both your body and your mind.
