It can be hard to find the time and energy to eat well when you’re in the thick of parenting a new baby - cue your postpartum doula, equipped with recipes and kitchen know-how to nurture and nourish. Nourish You is our series of favorite recipes, highlighting seasonal ingredients in healthy recipes, to fuel the postpartum period.

As postpartum doulas, nourishing our clients is the heart of the work we do. Some days, it may look like providing emotional support or doing the household tasks that keep your home humming along so that you can focus on the important work of bonding as a family. Other days, it might involve a quiet flurry of activity in the kitchen (possibly wearing your baby in a wrap or other carrier) to prepare meals and snacks to feed your whole family.

Nutrition can play a key role in recovery for the birthing parent, including improving energy, protecting against perinatal mood and anxiety disorders, and preventing bone density loss over the long-term. For both all family members, eating food that you enjoy and that is good for your body can be extra supportive during a time of transition and sleep deprivation.

In the PNW, spring rains foreshadow the abundance of summer, making the season feel suspiciously like a continuation of winter. Luckily, being close to the warmer climes of California, we get a preview of summer berries to brighten up the perfect spring breakfast or snack: chia pudding parfaits.

“I can start the chia pudding at the beginning of an overnight doula visit,” says Bridgetown Baby postpartum doula Katherine Geis, “and prepare the fruit while the pudding rests in the fridge. Then it’s easy to put the elements together before I leave in the morning. I love how easy this recipe is for families to make on their own, too.”

Chia Pudding (and Parfaits)
Modified by the Bridgetown Baby Team, based on recipes from around the internet

1 cup milk of choice (cashew, almond, oat, coconut or a combination)

3 tablespoons sweetener, such as maple syrup, agave nectar, cane sugar, or coconut sugar

2 teaspoons vanilla extract

1/8 teaspoon kosher salt

3-4 Tbsp white chia seeds

Fresh berries or other fruit to taste

Yogurt (dairy or nondairy) for layering

Granola, toasted nuts, toasted coconut, etc. for layering or topping (optional)

Chia seeds pack a nutritional punch, with protein, fiber, omega-3 fatty acids, and antioxidants - ingredients that Harvard Health Publishing reports may support health by reducing blood pressure and cholesterol levels, supporting digestive health,, reducing inflammation, protecting against chronic disease, and improving anxiety and depression.

How Katherine prepares chia pudding parfaits for Bridgetown Baby postpartum doula clients

Chia pudding parfaits are easy to throw together, especially if you’ve had the chance to prep beforehand - for example, by prepping the chia pudding the night before, using a high-quality premade granola, using nuts and seeds you’ve roasted ahead of time or buying pre-toasted nuts. Once they’re packaged up, chia parfaits are easy to grab for some quick nutrition at home or for an on-the-go snack. Here’s the quick how-to:

• Combine the milk/milk substitute, sweetener, and vanilla extract in a bowl or food storage container with a lid.

• Whisk in the chia seeds.

• Cover and refrigerate for a minimum of 2 hours, or overnight: long enough for the chia seeds to absorb the wet ingredients and take on the consistency of pudding.

• Remove from the fridge and stir to break up any lumps.

• In clean mason jars or other small containers, add alternate layers of chia, fresh (or frozen) fruit, and yogurt; repeat until you reach the top of the container. Interweave granola or nuts/seeds/coconut, to your taste, or add at the time of serving..

• Store in the fridge up to 5 days.

For more variations, check out another recipe or two to find taste favorites to suit your family.

Here are some other kitchen tips from Bridgetown Baby’s postpartum doula team - for maximum taste, good health and ease of preparation:

• Buy fresh at your local Portland, Oregon-area farmers market or through produce delivery services like Milk Run or a local CSA (community supported agriculture)

• Group like tasks, such as cutting all ingredients, and then clear the workspace of extra implements (bonus if you give the implements a quick wash or put them in the dishwasher so that clean-up isn’t so daunting at the end)

• Cut extra fruits or veggies to use for snacking or other meals during the week

• Get up to speed on how to store ingredients correctly for health and best flavor

• Learn how to best freeze foods so you can set aside a portion or two to pull out on an especially busy day

• Check out other recipes on the Bridgetown Baby blog

• If you need support to afford nutritious food, check out resources like WIC, OR Food Assistance, and Urban Gleaners

The postpartum experience - as you grow your family and feed your littles - is a period of intense nurturing. It’s a beautiful time to let your village nourish you, whether through meals delivered by friends, snacks prepared by visiting family, or the experienced household management (and kitchen witchery) provided by postpartum doulas.

May you eat well, love fiercely, and grow in good health!

Love,

Your Bridgetown Baby Team

Photos: Natalie Broders