RECIPES FOR POSTNATAL NUTRITION

Transcription

1 RECIPES FOR POSTNATAL NUTRITION Jessica Drummond, MPT, CCN, CHC for Burrell Education 2014

2 CHOCOLATE CHERRY Kale + Avocado + Chocolate Protein + Frozen Cherries + Coconut Milk (unsweetened) Blend (Vitamix or Nutrabullet)

3 ALMOND BERRY Spinach + Avocado + Chocolate Protein + Frozen Blueberries + Almond Milk (or water and almonds)

4 SUPER GREEN Mixed Greens + Avocado + Green Apple + Cucumber + Celery + Lemon + Ginger + Water (optional - add some chia or ground flaxseeds and/or herbs like cilantro or parsley and/ or a bit of jalapeño!)

5 PORRIDGE Warm leftover gluten free grains + low glycemic fruit + nuts and/or seeds + added fun (shredded coconut, coconut yogurt (unsweetened), coconut oil or butter, and/or dried fruit and/or raw cheese or plain yogurt, and/or herbs/ spices like cinnamon or ginger)

6 #SUPERHUMAN Eggs or other animal protein + greens and root vegetables (sauté in olive oil and garlic, add some bone broth for added power!) + sauerkraut (or other fermented food)

7 DF/GF QUICHE... Adapted from The Spunky Coconut ( For the crust: Add to bowl: 1 cup almond meal flour 1/2 cup coconut flour 1/2 tsp sea salt 1 tbsp parsley, finely chopped Combine well. Add: 1/4 cup coconut oil, liquified 1 tbsp water Combine well. Pour into a deep pie pan, and press into place with your hands. Bake at 350 degrees for about 10 minutes Let cool. For the filling: Saute one small to medium sized onion, finely chopped, for about 10 minutes. Add 1 clove of fresh garlic, minced. Saute a couple minutes more, being careful not to burn. Add to a bowl: onions, garlic, 1 cup of sliced mushrooms and 2 cups of frozen broccoli (or any other veggies you like), 4 whisked eggs and 2 cups of diced Applegate Farms savory turkey breakfast sausage, and a pinch of salt Combine well. Add filling to the cooled crust. Bake for at 350 degrees for 30 minutes (You can protect the crust from burning by covering the edges with parchment of a pie crust shield.)

8 MY FAVORITE CHICKEN TORTILLA SOUP Adapted from Heather Pierce ( 2 lbs of chicken thighs, chopped 1 tbsp olive oil 3 quarts chicken broth (homemade bone broth is the best!) 1 yellow onion, diced 2 carrots, diced 2 red potatoes, diced 1/4 cup tomato paste 1 bay leaf 2 garlic cloves, chopped 2 chipotle chiles in adobo, chopped 3-5 pickled jalapeno chile peppers, chopped 2 teaspoons dried Mexican oregano 1 tbsp cumin salt, to taste black pepper, to taste 1 zucchini, diced 1 yellow squash, diced 1 red bell pepper, diced Garnishes: cilantro, avocado, red onion, and limes 1. Saute onion, chicken, garlic, carrots, and potatoes in 1 tbsp of olive oil for 5-10 minutes until chicken pieces begin to brown. 2. Add tomato paste, bay leaf, chipotles, jalapeno chiles, oregano, cumin, salt and pepper, saute for an additional 2-3 minutes to combine flavors. 3. Add chicken broth 4. Bring to a boil, then reduce heat and simmer for 20 minutes 5. Add zucchini, squash, and bell pepper. 6. Simmer for an additional minutes, be sure that chicken is cooked through. 7. Garnish each bowl with cilantro, diced avocado, diced red onion, and a squeezed half of lime.