Lesson 4
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outline
may you never hunger
*Heaty Foods Defined
*Mindful Cooking
*Restorative Soup Project: Bone Broth
*Restorative Soup Project: Red + Roasted
*Restorative Soup Project: Carrot Bliss
*Food Project: First Day Rice Porridge
*Food Project: Kitchari
*Snack Project: Sacred Seeded Granola
*Dessert Project: Flourless Orange Ginger Cake with Chocolate Drizzle
a mother roaster feeds postpartum women
*Heaty Foods Defined
*Mindful Cooking
*Restorative Soup Project: Bone Broth
*Restorative Soup Project: Red + Roasted
*Restorative Soup Project: Carrot Bliss
*Food Project: First Day Rice Porridge
*Food Project: Kitchari
*Snack Project: Sacred Seeded Granola
*Dessert Project: Flourless Orange Ginger Cake with Chocolate Drizzle
a mother roaster feeds postpartum women
Getting back to basics
The post-pregnancy diet is a simple, wholesome and healthy one.
All traditional postpartum recovery diets are based on the ancient belief of the Humoral Theory of hot and cold wellness. A pregnant mama is in a ‘hot state’ and when she gives birth, she shifts into a ‘cold state’. Therefore, the immediate postpartum weeks need to focus on warming the mama’s body and raising her internal temperature back to an equilibrium. Through her diet of eating foods considered to have warming properties, she will be able to do just that.. Another consideration is that a mama’s digestive system is weakened and sluggish after giving birth, and therefore, is not functioning as it was. To that end, foods that are tough on the digestive system, should be avoided.
To understand a traditional postpartum diet, is to comprehend that food is used as medicine, and it always has been.
Pregnancy should be viewed not as an illness, but as a temporary imbalance of a woman’s body that can be easily healed, or rebalanced, according to specific dietary guidelines. With the advent of modern medicine, most Western cultures have gotten away from this fundamental notion. Its time to bring back these wise truths for the healing and restoration of women post-birth.
~valerie lynn
All traditional postpartum recovery diets are based on the ancient belief of the Humoral Theory of hot and cold wellness. A pregnant mama is in a ‘hot state’ and when she gives birth, she shifts into a ‘cold state’. Therefore, the immediate postpartum weeks need to focus on warming the mama’s body and raising her internal temperature back to an equilibrium. Through her diet of eating foods considered to have warming properties, she will be able to do just that.. Another consideration is that a mama’s digestive system is weakened and sluggish after giving birth, and therefore, is not functioning as it was. To that end, foods that are tough on the digestive system, should be avoided.
To understand a traditional postpartum diet, is to comprehend that food is used as medicine, and it always has been.
Pregnancy should be viewed not as an illness, but as a temporary imbalance of a woman’s body that can be easily healed, or rebalanced, according to specific dietary guidelines. With the advent of modern medicine, most Western cultures have gotten away from this fundamental notion. Its time to bring back these wise truths for the healing and restoration of women post-birth.
~valerie lynn
Heaty Foods defined
The word ‘heaty’ refers to the capacity of a particular food, spice, or product to generate a “warm sensation” within the body.
Eat Foods Considered “Warm or Hot”
Since a mama’s body after childbirth is in a ‘cold state’, it makes sense to avoid foods that are cooling to the internal body temperature. Foods that are consumed are considered to have warm, or ‘heaty’ properties that promote heat to be brought into the body. By adding in various spices and herbs and altering some cooking methods, the ‘heaty’ qualities of food can be increased. For example, chilies are considered ‘heaty’, as they contain capsaicins in the membrane. The hottest part of a chili is not the seeds, as many people think, but the white flesh that houses the seeds, known as the placenta. Interesting, no? Someone may perspire after eating food containing chilies, as this spice produces heat in the body. This is the ‘heaty effect’ of eating chilies, come to life.
Alternatively, foods considered ‘spicy’ like a ‘Tabasco’ for example, are a different type of ‘hot’, and should be avoided.
Eat Foods Considered “Warm or Hot”
Since a mama’s body after childbirth is in a ‘cold state’, it makes sense to avoid foods that are cooling to the internal body temperature. Foods that are consumed are considered to have warm, or ‘heaty’ properties that promote heat to be brought into the body. By adding in various spices and herbs and altering some cooking methods, the ‘heaty’ qualities of food can be increased. For example, chilies are considered ‘heaty’, as they contain capsaicins in the membrane. The hottest part of a chili is not the seeds, as many people think, but the white flesh that houses the seeds, known as the placenta. Interesting, no? Someone may perspire after eating food containing chilies, as this spice produces heat in the body. This is the ‘heaty effect’ of eating chilies, come to life.
Alternatively, foods considered ‘spicy’ like a ‘Tabasco’ for example, are a different type of ‘hot’, and should be avoided.
postpartum healing mind set
Mamas should adopt the mind-set that food is ‘medicine’ in the way that it can help her body rapidly heal and restore her energy levels, not just fill her tummy. Therefore, eat foods that will truly restore the body.
be mindful when cooking!
When we cook for each other, its important to stop and thank the whole journey of the food, from the seed, to the farmer, to the water, to the delivery person, to the grocer, to you! Keep your table beautiful and the food inspired, as you go into the world and nourish women through the love of your wooden spoon! Pick wildflowers for your mamas, they will love it!!!
These are several little waldorf inspired blessings you can say over the food and gift your mamas with so they can share with their new growing family
be mindful when cooking!
When we cook for each other, its important to stop and thank the whole journey of the food, from the seed, to the farmer, to the water, to the delivery person, to the grocer, to you! Keep your table beautiful and the food inspired, as you go into the world and nourish women through the love of your wooden spoon! Pick wildflowers for your mamas, they will love it!!!
These are several little waldorf inspired blessings you can say over the food and gift your mamas with so they can share with their new growing family
bone Broth Soup
Bone Broth (or technically, stock) is a mineral rich infusion made by boiling bones of healthy animals with vegetables, herbs and spices. It’s a powerful health tonic for postpartum women as it restores the body's balance, calms nerves, and strengthens immunity. It builds back QI and Blood!
What you need:
The first step in preparing to make broth is to gather high quality bones. As I said, you can find them from sources listed above or save them when you cook. Since we roast chicken at least once a week, I save the carcass for making broth/stock.
I usually aim for 2 pounds of bones per gallon of water I’m using to make broth. This usually works out to 2-3 full chicken carcasses. If possible I’ll also add 2 chicken feet per gallon of water (completely optional!).
You’ll also need some organic vegetables for flavor. These are actually optional but add extra flavor and nutrition. Typically, I add (per gallon of water and 2 pounds of bones):
If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350.
Then, place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.
Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices or herbs, if using.
Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. These are the times I simmer for:
During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.
During the last 30 minutes, add the garlic and parsley, if using.
Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.
(from wellness mama)
What you need:
- 2 pounds (or more) of bones from a healthy source
- 2 chicken feet for extra gelatin (optional)
- 1 onion
- 2 carrots
- 2 stalks of celery
- 2 tablespoons Apple Cider Vinegar
- Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.
The first step in preparing to make broth is to gather high quality bones. As I said, you can find them from sources listed above or save them when you cook. Since we roast chicken at least once a week, I save the carcass for making broth/stock.
I usually aim for 2 pounds of bones per gallon of water I’m using to make broth. This usually works out to 2-3 full chicken carcasses. If possible I’ll also add 2 chicken feet per gallon of water (completely optional!).
You’ll also need some organic vegetables for flavor. These are actually optional but add extra flavor and nutrition. Typically, I add (per gallon of water and 2 pounds of bones):
- 1 onion
- 2 large carrots (if from an organic source, you can rough chop and don’t need to peel)
- 2 celery stalks, rough chopped
- bunch of parsley
If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350.
Then, place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.
Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices or herbs, if using.
Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. These are the times I simmer for:
- Beef broth/stock:48hours
- Chicken or poultry broth/stock:24hours
- Fish broth: 8hours
During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.
During the last 30 minutes, add the garlic and parsley, if using.
Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.
(from wellness mama)
Anni's Red & roasted
(everyone’s fave!)
Ingredients:
Directions:
Ingredients:
- 8 large beef steak tomatoes (cut in half + heavily seasoned with thyme / salt / pepper / garlic powder / olive oil), roasted for a good hour
- 2 full garlic heads, roasted with the tomatoes
- Sea salt & pepper to taste
- 1 large yellow onion, chopped
- 2 container chicken broth (or you can use veggie stock)
- 4 veggie bouillon cubes
- thyme
- 3 tablespoons brags amino acid OR 3 tablespoons low sodium soy sauce
- 2 pats of butter
- 2 limes, quartered
- 4 cups of water
Directions:
- Pre-heat the oven to 400 degrees.
- Put seasoned, halved tomatoes in the oven along with the whole garlic gloves that have been drizzled with olive oil and roast for 40 minutes.
- Meanwhile, in a big soup pot, add the butter and cook down the chopped onion, adding in salt, pepper, thyme, brags or low sodium soy sauce. When onion is nice a browned add in the stock and bouillon cubes. Put on low and let all the flavors meld together.
- Add in roasted tomatoes and all of the roasted garlic and the water and bring to a nice boil.
- Using either a hand mixer or a blender puree the soup.
- Squeeze a little lime on top before serving.
Carrot Bliss
Recipe provided by our Sacred Ayurveda program
This soup is deeply grounding, easy to digest and nourishing.
Ingredients:
Directions:
This soup is deeply grounding, easy to digest and nourishing.
Ingredients:
- 8 medium sized organic carrots, chopped
- water to cover
- 1 tablespoon ghee
- 1⁄4 tsp fennel powder
- 1⁄4 tsp cumin powder
- 1⁄4 tsp coriander powder
- 1/8 tsp turmeric powder
- 1/8 tsp fenugreek powder
- 1 small pinch saffron
- 1 pinch of good quality salt
- cilantro to garnish
Directions:
- Begin by melting ghee in the soup pot. Add ground spices to ghee and sauté until fragrant.
- Add carrots and cover with water. Cook until carrots are tender, 20-30 min.
- Puree’ soup in blender, food processor or with immersion blender.
- Serve with cilantro as a garnish.
First Day's Rice Porridge
This is a classic Ayurvedic recipe and will nourish mama after all of her hard work and also increase her digestive abilities. During labor, all of mamas energy was going to the uterus and moving the baby towards the earth. This means digestion was halted and will need to be restored. This mushy porridge is the perfect comfort food that will also allow her first bowel movements to slide out with no discomfort.
Ingredients:
Directions:
Ingredients:
- 16 cups water
- 1 cup organic basmati rice
- 2 cups dark, iron-rich sugar: molasses, raw sugar, brown sugar
- 1⁄2 cup Ayurvedic ghee
- 1 tablespoon cinnamon powder
- 1⁄2 teaspoon clove powder
- 1⁄2 teaspoon black pepper
- 1 pinch saffron
- 1 teaspoon turmeric
- 1 teaspoon cardamom powder
- 1 teaspoon ground rose petals
Directions:
- Rinse rice in a strainer or bowl until water runs clear.
- Bring the water to a boil in a large, heavy-bottomed pot.
- Add rice to the water and let rice simmer without a lid, stirring occasionally for several hours- approximately 2-3 hours.
- When the rice thickens, add the sugar, spices and half of the ghee. Continue to cook and stir as needed.
- When porridge is thick and gelatinous, stir in remaining ghee and serve hot.
Kitchari
Recipe is provided by our Sacred Ayurveda program
This is the “chicken noodle soup” of India. Kitchari is a very healing and restorative soup/stew. You can eat this daily to replenish your energy, and balance your digestion. It is a staple of the Ayurvedic cleansing programs. Feel free to experiment with your own spices and create your own version!
Ingredients
1 cup Basmati Rice (or quinoa, barley, etc)
2 cups split Mung Dal (split yellow) or lentils if you can’t find split mung, optional: soak overnight
7 cups (approx.) Water
a bit of Salt
2 Tbs. ghee
3 tsp. Mustard Seeds
2 tsp. Cumin Seeds or Powder (not if constipated)
2 tsp. Turmeric Powder
2 tsp. Coriander Powder
2 tsp. Fennel Powder
1/2 tsp Fenugreek powder
1/4 tsp ground black pepper
4-6 curry leaves (optional)
2-3 Sweet Tamarind Pods, peeled (you can leave seeds in and just BE CAREFUL when you are eating it)
Sea Salt to taste
Directions:
This is the “chicken noodle soup” of India. Kitchari is a very healing and restorative soup/stew. You can eat this daily to replenish your energy, and balance your digestion. It is a staple of the Ayurvedic cleansing programs. Feel free to experiment with your own spices and create your own version!
Ingredients
1 cup Basmati Rice (or quinoa, barley, etc)
2 cups split Mung Dal (split yellow) or lentils if you can’t find split mung, optional: soak overnight
7 cups (approx.) Water
a bit of Salt
2 Tbs. ghee
3 tsp. Mustard Seeds
2 tsp. Cumin Seeds or Powder (not if constipated)
2 tsp. Turmeric Powder
2 tsp. Coriander Powder
2 tsp. Fennel Powder
1/2 tsp Fenugreek powder
1/4 tsp ground black pepper
4-6 curry leaves (optional)
2-3 Sweet Tamarind Pods, peeled (you can leave seeds in and just BE CAREFUL when you are eating it)
Sea Salt to taste
Directions:
- Heat ghee in pan and add spices, except turmeric (it burns easily).
- Let the spices toast for 1 minute in the pan.
- Add Turmeric and curry leaves + toast for 15 seconds.
- Add rinsed rice, fleshy tamarind, mung dal and water.
- You can also add chopped vegetables if you wish.
- Bring to near boil, turn to low, let simmer for 30-40 minutes.
- Garnish with fresh cilantro and a squeeze of lime.
sacred seeded granola
Created by Tree who runs Sacred Ayurveda
(THE BEST GRANOLA YOU WILL EVER HAVE)
Ingredients
Directions
(THE BEST GRANOLA YOU WILL EVER HAVE)
Ingredients
- 2 cups rolled oats
- 1/2 cup chopped raw cashews
- 1⁄2 cup raw pumpkin seeds
- 1⁄2 cup raw sunflower seeds
- 1⁄4 cup hemp seeds
- 2 tbls sesame seeds
- 2 tbls chia seeds
- 1/2 cup coconut oil (melted)
- 1/3 cup maple syrup (grade A or B)
- 1⁄2 tsp cinnamon
- 1⁄2 tsp ground ginger
- pinch of Himalayan or sea salt
- 1⁄4 cup goji berries
- 1⁄4 cup currants
Directions
- Place all ingredients in a large mixing bowl except the goji berries and currants.
- Mix thoroughly until the ingredients are evenly coated with oil, syrup and spices.
- Place the goodness uniformly onto a rimmed baking sheet creating one layer.
- Place on middle rack of oven and bake for 40 minutes. After 15 minutes turn the granola with a heat safe spatula and again at 30 minutes.
- Remove from oven and immediately scrape the granola into a large bowl to cool.
- Once cooled, add goji berries and currants.
- Store on counter in glass jars or in refrigerator for lasting freshness!
flourless orange ginger cake
Ingredients
Directions
- 2-3 oranges, seedless
- 6 eggs
- 1oz of melted butter
- 1 1⁄4 natural raw sugar
- 1 cup ground almonds
- 2 tsp turmeric powder
- 3⁄4 cup chopped crystallized ginger
- 1 1⁄4 tsp of baking powder
- generous pinch of salt
Directions
- Place whole oranges in pot of cold water, enough to cover, and boil for 2 hours over a medium low heat. The oranges are boiled for a long time to soften the fruit and extract any bitterness or sourness.
- At the end of 2 hours switch on your oven to 350F (180C).
- Prepare an 8’’ spring form tin. Line bottom and butter the sides.
- Beat the eggs just to combine.
- Break up oranges and de seed if not seedless.
- Chop ginger to aprox. 2-3mm cubes. Not too finely so there is texture when you eat the cake.
- Sieve the ground almonds, salt, turmeric, and backing powder together.
- Put the deseeded oranges, soft rind and all, in a food processor and slowly pour in the almond flour mix and eggs and blend. Hand stir in remaining ingredients.
- Pour into the prepared pan.
- Bake for an hour but perform skewer test. The skewer should come out clean.
- Let cool.
- The cake tastes better the next day as it allows the flavors a chance to develop.
- Serve with melted dark chocolate on top and enjoy!
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meal time blessings
We are thankful for this food
For rest and home and all things good
For wind and rain and sun above
But most of all for those we love.
Blessings on the blossoms,
Blessings on the roots,
Blessings on the leaves and stems,
Blessings on the fruit.
Now go share a meal together and remember, before eating or drinking yourself, turn to a sister and offer her a bite of food, saying , "May you never hunger + then offer her drink, saying, "May you never thirst". Offer her and yourself the gift of nourishment through food and through consciouse eating.
This is the beauty way!
For rest and home and all things good
For wind and rain and sun above
But most of all for those we love.
Blessings on the blossoms,
Blessings on the roots,
Blessings on the leaves and stems,
Blessings on the fruit.
Now go share a meal together and remember, before eating or drinking yourself, turn to a sister and offer her a bite of food, saying , "May you never hunger + then offer her drink, saying, "May you never thirst". Offer her and yourself the gift of nourishment through food and through consciouse eating.
This is the beauty way!