Top 15 Nutritious Dishes for Postpartum and Breastfeeding Mothers

Green Bean Vermicelli, made with green bean starch, water, and salt (without borax), differs from regular cassava vermicelli. This dish is quite popular and is known for its delicate and flavorful texture. It can be made into various dishes such as stir-fried vermicelli, chicken vermicelli, crab vermicelli, shrimp vermicelli, or a simple egg and vermicelli soup with ingredients like spinach, celery, mushrooms, and wood ear fungus—perfect for new mothers during the postpartum period.
Ingredients:

• Green bean vermicelli
• Meat of choice
• Vegetables
• Seasonings

Instructions:

• Soak the vermicelli in cold water for 5-10 minutes.
• Blanch in boiling water for 4-6 minutes.
• Drain and rinse under cold water to remove excess starch.
• Heat oil in a pan, add meat and vegetables of your choice, stir-fry until nearly cooked, then add the vermicelli and continue stir-frying until the noodles are tender and flavorful. Once the noodles are well-cooked and seasoned, remove from heat.

Maternity milk provides almost all the essential nutrients required during pregnancy, making it a key part of a mother's diet throughout her pregnancy. After childbirth, if there is any leftover milk, it can still be consumed to help boost milk production for breastfeeding.
Yogurt is a rich source of protein, vitamins, calcium, and minerals, which are crucial for both the baby and the mother. The probiotics in yogurt also enhance digestion and are effective in preventing constipation.
Water is essential for all bodily functions during pregnancy. It is important for mothers to drink at least 3 liters of water daily. In the later stages of pregnancy, the body's water needs increase, and dehydration can lead to preterm labor.

Goji berries are rich in betaine, which supports digestion, and contain vitamin B, C to relieve stress, along with calcium, iron, and phosphorus that benefit bone health. Black chicken is packed with more protein, iron, vitamins, and trace elements compared to regular chicken.

Ingredients:

• 1 black chicken, 20g goji berries
• Seasonings: Ginger, salt, seasoning powder, and bouillon cubes.

Instructions:

• Rinse the goji berries with hot water, then drain them.
• Clean the black chicken with salt water, then put it in a pot with water to simmer over low heat. Add seasoning powder, bouillon cubes, and a few slices of ginger. Once the water boils, skim off any foam with a spoon.
• Simmer the chicken for 1 hour, then add the goji berries and cook for an additional 10 minutes. Taste and adjust seasoning as needed.

Beef bones are an excellent source of calcium, while red beans are high in fiber, which aids digestion, and provide iron, as well as vitamins B1 and B6, which support the nervous system and reduce stress. Red beans, along with other legumes, also contain compounds similar to estrogen, which help prepare the breasts for milk production. Therefore, beef bone soup with red beans is a popular milk-boosting dish for new mothers.

Ingredients:

• 500g beef bones, 100g red beans
• Seasonings: White wine, salt, seasoning powder, pepper, ginger, bouillon cubes.

Instructions:

• Rinse the red beans and soak them in water for about 4 hours to soften them during cooking.
• Blanch the beef bones in salted water, then rinse and drain them.
• Place the beef bones in a pot with water and simmer over low heat. Add seasoning powder, bouillon cubes, a pinch of pepper, a few slices of ginger, and 2 teaspoons of white wine (the ginger and wine help eliminate any strong odor from the beef bones). Skim off any foam that rises to keep the broth clear.
• After simmering the beef bones for 20 minutes, add the soaked red beans and continue cooking until the beans are tender. Taste and adjust the seasoning as needed.

Pork knuckles are widely known as a milk-boosting food for new mothers. They are rich in fats and essential nutrients that aid in recovery post-birth, while also stimulating milk production. Eating pork knuckles helps make milk richer, but it's important not to overeat them to avoid milk blockage.

Ingredients:

• 500g pork knuckles, 100g fresh figs.
• Seasonings: Salt, seasoning powder, bouillon cubes.

Instructions:

• Cut the pork knuckles into bite-sized pieces and blanch them in salted water. Rinse and drain.
• Sauté the pork knuckles with seasoning powder and bouillon cubes until well-coated with flavor. Add water and simmer over low heat.
• Wash the figs and cut them in half. Once the pork knuckles are tender, add the figs and cook until just soft. Taste and adjust the seasoning as needed.

Malabar spinach is packed with iron, which is beneficial for the mother's blood. For centuries, it has been a staple in postpartum diets as a milk-boosting vegetable. However, it should be avoided during pregnancy, as it can cause miscarriage.

Ingredients:

• 1 bunch of Malabar spinach, 200g beef slices.
• Seasonings: Salt, pepper, ginger, garlic, seasoning powder, bouillon cubes, cooking oil.

Instructions:

• Wash the beef with salted water and marinate with a little pepper, ginger, and garlic.
• Pick the Malabar spinach leaves, wash them thoroughly with salted water, and gently squeeze. Stir-fry the spinach in a little oil with seasoning powder and bouillon cubes, then add water and cook over medium heat.
• Heat oil in a pan and stir-fry the beef slices with a pinch of seasoning powder until just cooked.
• After the spinach has boiled for about 5 minutes, add the beef to the pot and bring to a boil again. Adjust the seasoning as needed before serving.

Black sesame is known for its digestive benefits and impressive milk-boosting properties. It is packed with protein, oils, calcium, and omega-3 and omega-6 fatty acids, all of which contribute to overall health and wellness.

Ingredients:

• 100g black sesame seeds, 50g arrowroot powder.
• Seasonings: Ginger, rock sugar.

Instructions:

• Clean the sesame seeds by removing any dirt or broken seeds, then rinse and drain. Toast the sesame seeds in a heavy-bottomed pan to enhance their flavor. Once toasted, grind them into a fine paste using a blender.
• Mix the arrowroot powder with water and rock sugar until fully dissolved, then pour it into a pot and cook over low heat, stirring constantly.
• As the mixture begins to turn clear, quickly add the ground sesame paste and stir until fully blended and cooked.
• Smash a piece of ginger and add it to the soup for extra fragrance and flavor.

It is often recommended for new mothers to consume carp during their recovery period. What are the benefits of eating carp? Carp is known to help expel excess blood, particularly after childbirth. The flesh of carp contains high levels of protein, which can stimulate uterine contractions, improving uterine muscle tone. These contractions help expel retained blood and fluids from the body. According to traditional Chinese medicine, carp is neutral and sweet in nature, beneficial for urination, detoxification, and treating conditions like cirrhosis, bloating, excessive bleeding after childbirth, and insufficient breast milk. To treat uterine blood stasis, a fresh 500g carp can be cooked with wine, or the fish can be gutted, dried, and ground into powder to be consumed daily with wine. Carp is also known to promote milk production, making it an excellent choice for mothers postpartum.

Chicken eggs are rich in essential trace elements such as potassium, sodium, magnesium, phosphorus, and especially iron, which is vital for the body, making them an excellent choice for pregnant women. Additionally, chicken eggs provide a significant amount of high-quality protein, as well as vitamins A, D, B2, B6, B12, folic acid, choline, calcium, phosphorus, potassium, fats, and omega-3 fatty acids. Due to these nutritional benefits, chicken eggs are an essential food in any pregnant woman's diet. Moderately consuming eggs helps reduce blood cholesterol levels, improve brain function, and enhance memory in children as they grow. With a wide range of nutrients and simple cooking methods, chicken eggs are both economical and practical, providing nourishment for the mother and supporting the baby's development. Eating chicken eggs regularly can promote milk production, and it is recommended that mothers eat up to four eggs a day, ensuring it doesn't affect digestion.

After childbirth, mothers can eat fruits daily. If the mother is experiencing constipation, eating a banana each day can be beneficial, as some studies suggest bananas also help reduce stress. For those who have a lack of appetite, consuming fruits can aid in digestion. The hawthorn fruit, which is both sweet and sour, increases appetite and promotes digestion, while also helping the uterus contract and expel retained blood. Additionally, fruits help replenish the mother's vitamin deficiencies. However, mothers should avoid consuming too many sour or cold fruits, as the acidity could harm teeth and irritate the stomach due to cold food consumption.

Chicken meat is rich in protein, vitamin B6, vitamin A, phosphorus, and essential minerals that are beneficial for teeth, bones, and the cardiovascular system. The amino acid tryptophan found in chicken can also help reduce stress, preventing depression during pregnancy. On the other hand, asparagus is packed with folic acid, which helps improve blood circulation and supports milk production.

During pregnancy, many mothers avoid eating green papaya due to a compound that may trigger uterine contractions and cause miscarriage or preterm labor. However, after giving birth, it is safe to consume green papaya as it promotes milk production and alleviates constipation. You can simmer green papaya with pork bones or pig's feet to provide protein and a range of vitamins including A, B, C, D, and E, while stimulating the appetite. There's no need to eat it frequently—about three times a week is sufficient. For an alternative, ripe papaya is rich in vitamins, minerals, and fiber, making it a powerful remedy for constipation. If you're struggling with severe constipation, adding papaya to your daily diet is a great choice.

Chicken porridge is known for its nourishing properties, improving blood circulation, and promoting fresh, glowing skin while helping to maintain body temperature without sweating. It is particularly beneficial for mothers who have just given birth, as it helps tighten the abdominal muscles back to their pre-pregnancy state rather than leaving them loose after delivery. This dish is also good for overall post-pregnancy recovery.

Millet porridge is a highly nutritious dish for postpartum mothers, especially during breastfeeding. It contains high levels of carotene, vitamins B1 and B2, and iron, which are more abundant than in regular rice. Millet also has a higher fiber content compared to rice. However, due to its limited range of nutrients, it should not be the main food during the breastfeeding period. It is best consumed alongside other foods to ensure a balanced intake of essential nutrients.

Red sugar helps the body better absorb iron and calcium, two essential nutrients for postpartum recovery. These nutrients are crucial for replenishing blood loss after childbirth and increasing red blood cell count.