Nourishing Stew Recipe for Postpartum Lactation

One of the most important things in your 4th Trimester…is making sure you as the birther get what you need. This recipe is not only nourishing, but is great for milk production. And it’s easy to digest, which is really important for the first 6 weeks postpartum as your body is recovering. 

Research indicates that naturally sweet foods, dark leafy greens, abundant water, and milk products can increase milk production (Ergol et al., 2016). High protein is another contributor to healthy milk production (Buntuchai, et al., 2017). In combination with the spices included in this article, this stew is a great option for people wanting to increase their milk production!

Ingredients

2-3 tablespoons butter or ghee

1 peeled, chopped yellow onion

1/2 tsp fennel seeds (especially great for lactation!)

1/2 tsp fenugreek powder (especially great for lactation!)

1/2 tsp cumin

1 inch peeled ginger root

1/2 tsp cracked black pepper

3 medium sized carrots, chopped and peeled

2 medium sized sweet potatoes, chopped and peeled

1 cup mung beans 

1/2 cup lentils 

4 cups fresh spinach, chopped

2 garlic cloves, peeled, and crushed or chopped

4 cups broth (or more if you want it more mushy)



Directions:

  1. Press “Sauté” on Instant Pot or other pressure cooking unit. 

  2. Add 2 tablespoon butter or ghee and onions to Instant Pot.

  3. When onions are translucent, add fennel seeds, fenugreek powder, cumin, ginger root, black pepper, sage, and thyme.

  4. Heat spices in butter or ghee until cumin seeds begin to pop. You may need to add a little extra ghee or butter at this point. 

  5. Add remaining ingredients and stir into seed mixture. 

  6. Press “cancel” on insta pot to turn off the sauté setting. 

  7. Put lid on Instant Pot, and make sure the lid is sealed.

  8. Set Instant Pot to “high” for 40 minutes. 

  9. After 40 minutes, manually release Instant Pot. Serve hot and enjoy!


Did you try this recipe? Let us know how it went!


Nicole is a postpartum and infant care doula, and is also trained in postpartum Ayurvedic care. She has spent the last few years teaching prenatal and postpartum yoga and also has experience in a pelvic floor physical therapy setting. You can view her maternal health nonprofit work here. 



Allison Rollanspostpartum recipe, 4th Trimester nourishment, Nourishing StewComment