Nourish You: Postpartum Recipe Series ~ Summer 2024
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 parents, eating food that you enjoy and that is good for your body can be extra supportive during a time of transition and sleep deprivation.
A versatile, colorful and nutritious one-skillet dish that comes together quickly for weeknight elegance.
Sweet corn is the shining star of this bright, healthy, summer-y recipe prepared by Bridgetown Baby doula Carri Boulanger - and it plays best supporting actor to the nutrition powerhouse of lean protein like fish or tofu, while costarring with tangy cherry tomatoes, earthy fresh zucchini, and tasty herbs.
“I love a one-pan recipe,” says Carri. “They’re easy to put together, and easy to clean up - and this one leaves lots of options for vegetarian or non-vegetarian families and for whatever kinds of vegetables you have in the fridge.”
Savory Summer Stew with Corn, Cherry Tomatoes and Zucchini
Modified by Carri, based on this recipe from Bon Appetit (paywall)
Four 5–6-oz cod or other flaky whitefish fillets (or sub tofu marinated to your tastes)
3/4 tsp cumin seeds
3 ears of corn, husked, kernels removed from cobs (about 3 cups)
10-12 cherry tomatoes, halved
2 small zucchini, halved and cut into 1/4 inch wide slices
1 tsp soy sauce (or tamari if avoiding gluten)
1 1/2 tsp coriander seeds
1/2 tsp ground turmeric
6 tbsp unsalted butter (or neutral oil, if avoiding dairy), divided
2 garlic cloves, crushed
3/4 tsp mild red pepper flakes or 1/2 tsp crushed red pepper flakes
Mint leaves and toasted sesame seeds (for serving)
Microgreens or baby arugula (for serving; optional)
Kosher salt, freshly ground pepper
Since planning can be hard in the postpartum period, we’re fans of recipes that can be put together with minimal forethought - this is one that can easily flex to incorporate fresh or frozen fish and seasonal or frozen vegetables that you have on hand. Other combinations for this recipe might include frozen corn and jarred roasted peppers, or sub dried oregano and fresh basil for the coriander/turmeric and mint and use frozen peas and fire roasted tomatoes.
How Carri prepares savory summer corn stew for Bridgetown Baby postpartum doula clients
This is a dish that comes together quickly, especially if you’ve had the chance to prep beforehand by cutting the corn and other veggies or had prep help from your postpartum doula or other support people. Here’s the quick run-down:
Carri loves to prepare nutritious meals for her clients - just one of the ways she brings comfort and calm to new families.
Over medium heat, melt 1 Tbsp butter or heat 1 Tbps oil in a large skillet with a lid.
Add sliced zucchini, season lightly with salt and pepper, and cook until tender-firm; transfer from skillet to a plate and set aside.
In the same skillet, melt remaining butter/heat remaining oil, again over medium heat. Add garlic, coriander seeds, and cumin seeds and cook, swirling pan often, until butter (if using) is foaming and/or spices are very fragrant, about 2 minutes (reduce heat if butter/spices are starting to brown).
Add red pepper flakes, turmeric, a big pinch of salt, and several grinds of pepper. Cook, swirling pan, until very fragrant, about 30 seconds.
Add ½ cup water (careful, it may spatter a bit), then soy sauce. Then add corn to skillet. Stir in reserved zucchini.
If using fish, season lightly with salt; if using tofu, remove from marinade. Nestle into corn and broth; bring to a simmer. Reduce heat, cover, and simmer gently until fish flakes easily with a fork, or tofu is warmed through, 7–9 minutes. Check at 5-7 minutes; lift lid and sprinkle halved cherry tomatoes over the vegetable mixture, and return to heat.
Scoop fish/tofu from the vegetable mixture and divide among bowls. Taste broth and season with more salt if needed.
Divide vegetable mixture and broth among bowls and top with mint and sesame seeds. Place microgreens or baby arugula to the side.
Almost ready!
Quick and relatively simple, non-pretentious but kind of elegant, bright and nutritious - this is a recipe to make the postpartum period (or any occasion) feel nourishing and celebratory. You can also access this recipe here (no paywall) to read more about the basis for Carri’s culinary magic.
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
