Recipes for Nourishment: Food & Care for Pregnancy & Postpartum
IMAGE: Mama Goodness Cookies
As the days grow shorter and the air turns crisp, winter invites us to slow down and turn inward. For expecting and new mothers, this season is an ideal time to focus on nourishment—both in the kitchen and beyond. As a postpartum doula, I see firsthand how the right foods, prepared with intention, can be a powerful source of healing and comfort. This blog includes: the power of nourishment, wholistic nourishment - more than food, and nutritious snack recipes.
The Power of Nourishment
Nourishment is a cornerstone of pregnancy and postpartum care. It’s not just about eating enough; it’s about choosing foods that support your body’s unique needs during this transformative time. Nutrient-dense, warming foods can help you stay energised, support your immune system, and provide comfort during the long winter nights.
Wholistic Nourishment: More Than Food
While food is essential, true nourishment goes beyond what’s on your plate. It’s about rest, connection, and self-compassion. As a new or expecting mother, you deserve moments of quiet, warmth, and care. Whether it’s a hot bath, a gentle walk, or a heartfelt conversation with a friend, these acts of self-care are just as nourishing as a wholesome meal.
Snack Recipes for Nourishment and Healing
Here are some of my favourite recipes to keep you warm, energised, and well-nourished this winter:
1. Mama Goodness Cookies
Ingredients:
• 160g maple syrup
• 200g smooth peanut butter
• 90g ground almonds
• 90g quick oats (or buckwheat flour)
• 30g hemp seeds
• 30g cacao nibs
• 1 ½ tsp baking powder
• 30g cacao powder
• 1 tsp vanilla extract
• Pinch salt
Method:
Preheat oven to 180°C.
Combine maple syrup and peanut butter (warmed gently). Add dry ingredients and mix.
Roll into 15 balls, flatten, and bake for 8-10 minutes.
Cool on the tray and store in an airtight container.
2. Goji & Coconut Bliss Balls
Ingredients:
• ¼ cup goji berries
• ½ cup macadamia nuts
• ½ cup almonds
• ¾ cup desiccated coconut
• 5 medjool dates
• 1 tsp vanilla extract
• Pinch salt
• 2 ½ tbsp cacao powder
• Extra coconut for rolling
Method:
Process all ingredients (except goji berries) until combined.
Add goji berries and pulse.
Roll into balls, coat with coconut, and chill.
3. Banana Bread
Ingredients:
• 5 eggs
• 4 ripe bananas
• ¼ cup macadamia oil (or olive/avocado oil)
• ¾ cup coconut flour
• ¾ cup coconut sugar
• 2 tsp baking powder
• 1 tsp cinnamon
• ½ tsp mixed spice
• Optional: walnuts, shredded coconut
Method:
Preheat oven to 160°C.
Whisk eggs, bananas, and oil.
Combine dry ingredients, add banana mixture, and pour into a lined loaf pan.
Bake for 1 hour.
4. Fibre Boosting Brownies
Ingredients:
• 1 can cannellini beans
• ½ cup buckwheat flour
• ⅓ cup cocoa powder
• ½ cup rice malt syrup
• 2 tsp baking powder
• 1 tsp vanilla extract
• 2 tbsp coconut oil
• Pinch sea salt
• ¼ cup chia seeds (soaked)
• ⅓ cup dark chocolate chips
Method:
Preheat oven to 180°C.
Process all ingredients (except chia and chips) until smooth.
Add chia and chips, mix, and bake for 20 minutes.
5. Fat Bombs
Ingredients:
• ½ cup nut butter
• ¼ cup cacao powder
• ¼ cup melted coconut oil
• 1 tbsp maple syrup
• Optional: salt
Method:
Stir all ingredients, pour into molds, and freeze.
6. Lemon Coconut Energy Balls
Ingredients:
• 1 cup cashews
• 1 cup dates
• ¾ cup desiccated coconut
• ¼ cup chia seeds
• Zest and juice of 1 lemon
Method:
Soak dates, process cashews, add dates, coconut, chia, and lemon.
Roll into balls and coat with coconut.
7. Munchies
Ingredients:
• 2 tbsp sultanas
• 2 tbsp dried apple
• 1 orange (juiced)
• 1 cup oats
• ¾ cup coconut
• ¼ cup sesame seeds
• 2 eggs
• ⅛ cup coconut flour
• 100g melted butter
• ½ cup coconut sugar
Method:
Soak fruit in orange juice, mix with other ingredients, and bake at 180°C for 10 minutes.
8. Lactation Cookies
Ingredients:
• 2 tbsp flaxseed meal
• 4 tbsp water
• 1 cup butter
• 2 cups coconut sugar
• 2-3 eggs
• 1 tsp vanilla
• 2 cups wholemeal flour (or ¼ cup coconut flour)
• 1 tsp baking soda
• 1 tsp salt
• 3 cups oats
• 2 tbsp brewer’s yeast
• Optional: raisins, carob chips
Method:
Mix flaxseed and water, beat butter and sugar, add eggs and vanilla.
Combine dry ingredients, add to butter mixture, stir in oats and fruit.
Bake at 180°C for 8-12 minutes.
Nourishment Beyond the Plate
As you enjoy these recipes, remember to nourish your soul as well. Rest when you can, ask for help, and savour the small moments of joy. Winter is a season of hibernation and renewal—let it be a time of gentle healing for you and your baby.
