Postpartum Recovery Power Bowls

Postpartum Recovery Power Bowls: Nourish & Thrive

These customizable bowls provide new parents with essential nutrients for recovery and sustained energy.

Ingredients:

• Replenishing Base:

• 1 cup quinoa or farro (or a 1/2 cup mix of both)

• 2 cups bone broth (for extra nutrients) or water

• Healing Patties:

• 2 medium zucchini, grated and squeezed dry

• 2 medium carrots, grated and squeezed dry

• 1/2 cup oat flour

• 1 large egg, lightly beaten

• 2 tablespoons chopped fresh herbs (parsley, dill, or chives)

• Salt and pepper to taste

• 2 tablespoons olive oil

• Sustaining Protein:

• 1 pound ground turkey, lean ground beef, or crumbled extra-firm tofu

• 1 tablespoon olive oil

• 1 teaspoon dried Italian herbs or a mild seasoning blend

• Nourishing Roasted Veggies:

• 1 pound small potatoes, quartered

• 1 head cauliflower, broken into florets1

• 1 large apple, cored and diced

• 3 tablespoons olive oil

• 1/2 teaspoon dried thyme or rosemary

• Salt and pepper to taste

• Nutrient-Dense Toppings:

• 1/4 cup walnuts or cashews (or a mix)

• Tahini sauce, salsa, or chimichurri sauce

Instructions:

1. Cook the Grain Base:

• Rinse quinoa or farro thoroughly.

• Combine the rinsed grains with bone broth or water in a medium saucepan.

• Bring to a boil, then reduce heat to low, cover, and simmer.

• Cook quinoa for 15-20 minutes, or farro for 20-25 minutes, or until tender and the liquid is absorbed.

• Fluff with a fork and set aside.

2. Prepare the Healing Patties:

• Grate the zucchini and carrots, then squeeze out excess moisture using a clean kitchen towel or paper towels.2

• In a medium bowl, combine the squeezed zucchini and carrots, oat flour, beaten egg, chopped herbs, salt, and pepper. Mix well.

• Form the mixture into patties about 3 inches in diameter.

• Heat 2 tablespoons of olive oil in a large skillet over medium heat.

• Cook the patties for 3-4 minutes per side, or until golden brown and cooked through.3

• Set aside.

3. Cook the Sustaining Protein:

• Heat 1 tablespoon of olive oil in a separate skillet over medium heat.

• Add the ground turkey, beef, or tofu and cook, breaking it up with a spoon, until browned and cooked through.

• Season with Italian herbs or your chosen seasoning blend.

• Set aside.

4. Roast the Nourishing Veggies:

• Preheat oven to 400°F (200°C).

• In a large bowl, toss the potatoes, cauliflower, and apple with 3 tablespoons of olive oil, thyme or rosemary, salt, and pepper.

• Spread the vegetables in a single layer on a baking sheet.

• Roast for 20-25 minutes, or until the vegetables are tender and slightly browned.

• Set aside.

5. Assemble the Power Bowls:

• Divide the cooked quinoa or farro among bowls.

• Top with the zucchini carrot patties, cooked protein, and roasted vegetables.

• Sprinkle with walnuts or cashews.

• Drizzle with tahini sauce, salsa, or chimichurri sauce.

• Serve immediately.

Postpartum Health Benefits:

• Sustained Energy: Complex carbs and protein combat fatigue.

• Iron Replenishment: Red meat/tofu replenishes iron stores.

• Digestive Support: Fiber-rich foods promote regularity.

• Nutrient Density: Bone broth, vegetables, and nuts aid healing.

• Gentle Digestion: Oat flour and light cooking minimize discomfort.

• Mood & Mental Well-being: Healthy fats and balanced nutrition support mood.

• Lactation Support: Ingredients support healthy milk production.

• Muscle Recovery: High protein aids muscle repair.

• Hydration Support: Liquid from cooked grains and vegetables helps keep the new parent hydrated.

• Reduced Inflammation: Olive oil and vegetables help reduce inflammation.

• Bone Health: Minerals from bone broth and vegetables support bone health.