Here’s a recipe for our Nourishing the New Mother series that can be made meaty veggie or vegan whatever your preferences. It’s great comfort food and really nourishing. Perfect for your doula to make for you or to make and freeze in small batches ready for when you need it.
Sweet Potato Shepherd’s Pie
Notes: apparently strictly speaking it’s only a shepherd’s pie if you use lamb mince, with other kinds of mince it’s a cottage pie. The original inspiration for this recipe came from Alexandra – BBB doula.
Ingredients. Quantities for two people.
- 1 onion
- 1 carrot
- 200g mushrooms
- 225g mince of your choice (lamb, beef, quorn, or substitute lentils or cannellini or pinto beans)
- 400g tin chopped tomatoes
- 200ml stock of your choice
- 1 tablespoon olive oil
- 2 teaspoons mixed herbs
- 200g sweet potatoes peeled and chopped into squares
- Peel and chop onion and carrot slice mushrooms. Cook sweet potatoes in boiling water for around 10-15 minutes, until soft and well done.
- Saute onion in olive oil in a large/deep frying pan or wok (if you like you can add some garlic too). When it starts to look transparent add carrot mushrooms and mince (you can change these for other vegetables if you prefer or have different veggies in the fridge). Stir-fry for a couple of minutes then add stock, tomatoes and herbs, some people like to add a teaspoon of sugar too. Season to taste.
- Cook for about 20-30 minutes stirring regularly until the sauce has reduced. Place in casserole dish. Drain and mash sweet potato (sweet potato is so soft it usually doesn’t need any liquid to mash easily if you feel it does use a little of the sauce from the mince mix.) Top the mince with the sweet potato and a little grated cheese (or vegan cheese substitute) and when ready to eat pop in a medium oven until hot and bubbly around the edges.
Macaroni and Cheese is such a simple staple we often forget how good it is as a comfort food. This is another great recipe for making in advance and freezing in portion size pieces for when you need something filling to pop in the microwave and enjoy. It’s also something your postnatal doula could easily make for you while you enjoy a rest and a chat or go and have a bath.
- Broccoli, Cauliflower, or your prefered vegetable
- Cheese Sauce
- Bread Crumbs mixed with grated cheese
Cook the pasta according to the instructions on the packet and cook the vegetables al-dente (mostly cooked but still a little crunchy). Drain and mix with the cheese sauce in a rectangular casserole dish. Top with breadcrumbs and cheese and grill top to brown.
Making a cheese sauce is much easier than some people think. Basic cheese sauce is just made by melting a tablespoon of butter in a pan over a low heat, adding a tablespoon of plain flour and mixing then gradually adding milk a splash at a time and mixing till smooth with a plastic whisk each time until you have a smooth sauce of a consistency you like (probably between half a pint and one pint of milk total). Add grated cheddar cheese to your taste (about 100-200g) and mix it in until it’s all melted.
These yummy chocolate energy bites are perfect for nibbling in labour or when you’ve got a new baby and need some quick energy now. They’ve also got dates in them which have been shown to be potentially very helpful to pregnant women. Find out more about that from the Evidenced-based birth website.
The only problem my taste team discovered was they were all gone too soon.
There are loads of ways to make easy energy bites so watch out for more soon on the blog.
Here’s the second post in our new category: Nourishing the new mum. This recipe is for vegan broth. Soup is easy to eat and easy to fill with lots of good energy boosting foods so it’s perfect for those early postnatal days and weeks.
This is just one example of a yummy nourishing soup great for making ahead and brilliantly easy to eat when you’re recovering from birth and learning how to survive on a broken night’s sleep. If you’re looking for the meaty version click here.
This is just an example, use things you like from your cupboard. Make it high in protein and high in vitamins and minerals. Enjoying eating it is the most important criteria.
-2 tablespoons coconut oil
-2 sweet potatoes
-2 teaspoons vegan stock powder
-2 teaspoons turmeric
-1 teaspoon paprika
-1 teaspoon cumin
-2-3 pints water
-1 teaspoon molasses
-2 teaspoons almond butter
-1 teaspoon super green powder
-1 teaspoon yeast flakes
-salt and pepper to taste
1. Peel and chop onion. Saute in a large saucepan with coconut oil.
2. Peel and chop the carrot and sweet potatoes. Add to pan with stock powder and the spices. Add water and bring to the boil. Simmer on a low heat for 1/2 hour to 1 hour until all the vegetables are soft.
3. Blend to a smooth soup.
4. Add the rest of the ingredients and warm through before serving.
Today we’re starting a new Blog Series which we’re going to come back to regularly.
Nourishing the New Mum
This new category for our blog is a chance to share some of our favourite recipes with you. When we work as postnatal doulas we’re all about looking after new families and especially new mums. One of the most important ways you can look after yourself and we can look after you is with good nourishing food that will help your body recover from the birth and give you energy as you get used to your new role as a mother.
So our first two recipes are nourishing soup and broth recipes. These are really good for giving you healing and energy and great for making ahead and keeping in the freezer ready for when you’ve not got as much time for cooking. Soup is also good for the postnatal period because it’s easy to eat with one hand. This is the meat version click here to skip to a vegan version if you don’t eat meat.
Bone Broth Basic Recipe
-The leftover bones from your Sunday roast
-2 Carrots Peeled and chopped
-2 Sticks celery
-Fresh herbs of your choice
-Salt and pepper to taste
-1.5 litres water
1. Place everything in a large saucepan.
2. Simmer for 2-3 hours on low.
3. Strain. Discard bones and vegetables and use broth either as a drink or as a base to make other soups or stews.