Nursing Mama Meals
Sweet Pea Births - ...celebrating every sweet pea and their birth
RSS Follow Become a Fan

Delivered by FeedBurner


Recent Posts

In Their Own Words: Erica ~ Part 2
In Their Own Words: Erica ~ Part 1
In Their Own Words: Katie
Monday Mantra: Wonder Woman SuperPower
In Their Own Words: Amy

Most Popular Posts

An Inside Look: Modern Mommy Boutique
Breastfeeding Support Groups: La Leche League
A Look At the honest company
An Inside Look: Placenta Encapsulation
Mommy-Con Phoenix Ticket Giveaway

Categories

Acupuncture
Affirmation
Allergies
Amniotomy
AROM
Artifical Rupture of Membranes
Ask the Doula
Augmentation
Avoiding harmful substances
Baby
Baby blues
Baby Concierge
Baby games
Baby-led weaning
Babymoon
Babywearing
Back Labor
Bag of Waters
Bedtime Routine
Belly Cast
Berman's Law
Big Latch On
Birth
Birth center
Birth Centers Phoenix AZ area
Birth Circle
Birth Mantra
Birth News
Birth place options
Birth plans
Birth Story
Birth Story Listening
Birthing From Within
Blog Carnival
BLW
Bradley Day Family Picnic
Bradley Method®
Bradley Method® birth story
Bradley Method® for next baby
Bradley Method® for second pregnancy
Bradley Method® outcome
Bradley® Coaches
Bradley® Dads
Bradley™ classes and the next baby
Bradley™ classes for next pregnancy
Bradley™ classes for second pregnancy
Breast Pumps
Breast Pumps and Workplace
Breastfeeding
Breastfeeding 101
Breastfeeding Awareness Month
Breastfeeding Challenges
Breastfeeding in Public
Breastfeeding support
Breech presentation
Breech turning techniques
Cassandra Okamoto
Cephalo-Pelvic Disproportion
Cesarean Birth
Cesarean Support Group
Cesarean Surgery
Child Spacing
Childcare
Children's Books
Chiropractic Care
CIO
Circumcision
Co Sleeping
Coaches
Coaching
Coach's Corner
Comfort Measures
Communication
Contest
Cord Clamping
CPD
Cry It Out
Crying
Dairy Allergy
Debbie Gillespie, IBCLC, RLC
Dehydration and Pregnancy
Delayed Cord Clamping
Depression
Doulas
Drinking during labor
Due Date
Eating during labor
Eclampsia
ECV
Engorgement
Epidural
Episiotomy
Essential Oils
Exercise
External Cephalic Version
Eye Drops
Eye Ointment
Eye Prophylaxis
Failure to Progress
Family Bed
Family Fest
Family Fun
Fear-Tension-Pain Cycle
Fertility
Fetal Distress
First Birthday
First Foods for baby
First stage labor
First Trimester
Flower Essences
Fluid Retention
FTP
Full term
Fussy baby
Galactogogues
Gestational Diabetes
Giveaway
Going to your birthplace
Gowning
Green Nursery
Grief Counseling and Support Services
Healing
Healthy, Low-Risk
Hearing Screen
Heat Comfort Measures
Herbalist
Homebirth
Hospital Birth
Hyperemesis Gravidarum
Hyperthermia and Pregnancy
IBCLC
Immediate Cord Clamping
In Their Own Words
Increase Breastmilk
Induction
Induction of Labor
Infant Care
Infant Classes
Infections and Pregnancy
Info Sheet
Information Center
Information Sheet
Informed Consent
Inside Look
Jaundice
La Leche League
Labor Augmentation
Labor Induction
Labor Marathon
Labor Sprint
Labor Support
Lactation Consult
Lactation Consultation
Lactivist
Managing or coping with natural labor
Mantra
Maternity Keepsake
Meditation
Meet the Doula
Membranes
Midwife
Midwifery Care
Midwifery Scope of Practice Committee
Milk Supply
Miscarriage or Stillbirth
Modern Mommy Boutique
Mommy-Con
Monday Mantra
Monitrice
Morning Sickness
NAP
Natural Alignment Plateau
Natural birth
natural labor coping mechanisms
Natural labor coping techniques
Nausea
Neonatal Eye Drops
Neonatal Eye Ointment
Neonatal Eye Prophylaxis
Newborn
Newborn Care
Newborn jaundice
Newborn Procedures
Next baby
Next pregnancy
NICU
NIP
NPO
Nursery
Nursing
Nursing and Maternity Bras
Nursing In Public
Nursing Strike
Nutrition
Obstetrical Care
Oxytocin
Pain
Pain management
Pain management natural labor
Parenting
Past due date
Patient Bill of Rights
Perineum
Phoenix Mommy-Con Mini
Photographer
Placenta
Placenta Encapsulation
Planning for Baby
Playing with baby
Postdate
Postmature baby
Postpartum
Postpartum Depression
Postpartum Doula
Postpartum Plan
Pre-eclampsia
Preemies
Pregnancy
Pregnancy Loss
Premature Baby
Premature Ruptture of Membranes
Pre-term Labor
Prolonged Labor
PROM
Q&A with SPB
Rally to Improve Birth
Relaxation
Relaxation practice
Repeat Bradley™ classes
Rights for Homebirth
ROM
RSV
Rupture of Membranes
Scavenger Hunt
Second Stage Labor
Sensory games
Sibling Preparation for Newborn Arrival
Sleep Sharing
Sling
Soft-structured carrier
Starting Solids
Stripping Membranes
Support Groups
Sweeping Membranes
Sweet Pea Births
Swelling in Pregnancy
Tandem Nursing
Teething
The Bradley Method®
The Bradley Method® classes
The Bradley Method® pain management
Third Trimester
Thoughtful Thursday
Tongue Tie
Tongue Tie Procedure
Toxins, pesticides, chemicals and pregnancy
Traditions
Transition
Twins
Upcoming Events
Use of vacuum extraction
Uterine Rupture
Vaccines
Vaginal Birth After Cesarean
Vaginal Birth After Multiple Cesareans
Variations and Complications
VBAC
Vitamin K
Warning Labels
Waterbirth
WBW2013
Weaning
Webster Protocol
Weekend Activities
Why we chose the Bradley Method® childbirth classes
Wordless Wednesday
World Breastfeeding Week
Wrap
powered by

Sweet Peas, Pods & Papas: All About Birth, B@@bs & Babies

Nursing Mama Meals

The inspiration from this post came from one of *my* mamas who is looking for some ideas for high-protein, high-fiber meals.  Her baby is going through a growth spurt and she is ravenous as she tries to keep up with their milk production.  Thanks to social media, it became apparent that several of her classmates are also experiencing the same challenge...and in that spirit, I dedicate this post to our Spring 2012 Bradley Method® class.

For my inspiration today, I complied two lists, one for high protein foods, and one for high fiber foods.  HERE are those lists so you can come up with your own combinations.  A clarification if you are going to reference these ingredients during pregnancy: the pregnant body processes foods differently as the digestive organs get more compressed.  I suggest cutting out some of the high fiber foods (color coded green) in the recipes so the body isn’t working so hard to digest everything at once if you get constipated or experience heartburn.

I combined foods based on my knowledge of flavors – I am pretty familiar with the grains, legumes and vegetables since I have been vegetarian for 12 years.  I do want to be clear that I am not advocating that you eat tofu – we have pretty much cut it out of our diet and only eat it on the occasion that we go out for Chinese food.  Concerns have been raised about the possibility that it is a phytoestrogen; combined with the belief that most of the soybean crop has been contaminated by GMO’s (see links below), so it is low on our list of foods that we want to eat.  However, for the sake of working it into the diet for a mom who wants some variety as she seeks to feed herself high-protein foods, I included it.  Let me know if you find a GMO-free variety.

In addition, I referenced my Environmental Working Group “Dirty Dozen” list as I was writing the ingredients.  Most of the items labeled as “organic” in the recipe are listed as such based on EWG’s recommendations.  The only one that isn’t on the list is corn, however, that is there to decrease the likelihood of GMO contamination.

The foods from the high protein list are in RED
The foods from the high fiber list are in GREEN

BREAKFAST IDEAS
Although it did not make an appearance on any of the lists, anytime you see yogurt on the list, it’s a good bet that the Bowman House is mixing it with flax seeds at breakfast time.

Crock-Pot Oatmeal
HERE is the basic oatmeal recipe...
To this I would trade out the cranberries for raisins, and add in diced organic apples and chopped almonds
Serve as a side dish: multi-grain toast, fruit spread, and Greek yogurt

Crock-Pot Applesauce
I chose THIS recipe because it is sugar-free for my figure-conscious mamas.  This is another recipe you could prepare at bedtime and have it ready for the morning.  I would modify it by making it with pears and organic apples since they are both high in fiber.
Add-ins: stir in bran flakes and almonds when serving
Serve the whole combination with a side of yogurt or over frozen yogurt

Quick Mélange
Yogurt, Bran Flakes (GF at our house), and any fruit: raspberries, bananas, organic strawberries, figs, and/or raisins. This is the type of combination that I will throw together in a red solo cup so I can eat it with a spoon as we dash off to horseback riding lessons early in the morning.  With a little more time, you could probably make some toast and cut it into dipping strips.

LUNCH IDEAS
Time Crunch Lunch
My favorite lunch is a baked potato topped with broccoli and cheese – (now I know to make it mozzarella)…pregnant it’s great for the Brewer diet, and nursing it is loaded with protein and fiber.  You can add-in a side of chicken or turkey breast, and if you are vegetarian, you can crumble a boiled egg over the top.

Salad Topper
Healthy salads with lots of ingredients are difficult to prepare when you have a baby who also wants your attention.  Here is an idea that allows you to pre-mix a bunch of ingredients and preserve them with THIS vinaigrette recipe.  You can make it ahead, and at mealtime, serve yourself fresh organic lettuce, the salad topper, and sprinkle it with shredded mozzarella or cottage cheese, and some sunflower seeds.  Personally, I am a cheese fiend, so I add on both to ANY salad. 

Krystyna’s Nursing Mama Salad Mix
  • 1 cup frozen organic Corn (defrosted)
  • 1 cup frozen Peas (defrosted)
  • 1 cup Black Beans
  • 2 Carrots, diced
  • ½ cup Artichoke Hearts, diced
  • (1 cup Chicken or Turkey Breast, diced)

Mix all ingredients in a bowl with Tomato Balsamic Vinaigrette
Store in an airtight container and refrigerate

Chili-Cheese Sandwich
You will need to make the Nursing Mama chili first – this is a great way to use leftovers.
Use food processor to puree 1 cup of Nursing Mama Chili. 
Warm two slices of multi-grain bread on your griddle – butter the top side.
Turn the bread over once it is warmed.
Spread the bread with some of your chili puree.
Top with mozzarella cheese and allow cheese to melt.
Put the slices of bread together with the cheese in the middle or serve open face and cut it into toasted cheese slices.
Dip sandwich in Greek yogurt and serve with a side of carrot sticks.

Snack Ideas
Air-popped organic popcorn with a side of mozzarella cheese stick(s)

Seed and Nut Granola recipe HERE
This uses oats, almonds, pumpkin seeds and raisins from our HPHF lists, and it is a great mix-in for yogurt to eat as a combination, or to use as a dipping sauce for apples and pears.

These can work as snacks or desserts after dinner (very similar to my Breakfast Quick Mélange – I leave out the flax seed to make it “naughty”):
Yogurt with raspberries and bran cereal

Yogurt with organic strawberries and bran cereal

DINNER
This recipe would be good for a lunch or a dinner.  My thought is that you could make this at night and then have it ready to go to pack for lunch the next morning.  Especially if you have a rice cooker – start the brown rice or the quinoa when you wake up (assuming it takes you at least 40 minutes from shower to dressed-hair-makeup ready) and the whole thing will be ready to go for lunch the next day, or you can throw everything together in the morning, and then throw the rice or quinoa in as soon as you get home from work so that it is ready for dinner.  I will make a “test kitchen” batch and get back to you on proportions (check back in a couple of weeks).
Krystyna’s Nursing Mama Chili
  • Garlic & Onions
  • Lentils
  • Black beans
  • Lima beans
  • Split Peas
  • Green peas
  • Organic Sweet Corn
  • Carrots, diced
  • Tomato Paste
  • Veggie Stock or Chicken Stock
  • (Cooked Meat: turkey, chicken or ground lean beef)

Brown or cook your meat if you are going to use meat.  Dice the garlic and mince the onion – cook on stovetop until translucent.  Move to crock-pot.  Put tomato paste and enough stock in a skillet to whisk paste into a sauce.  Add sauce and the rest of the ingredients into the crock-pot.  Stir to combine.  Add salt and pepper to taste.
Serve chili over brown rice or quinoa.  Top with plain Greek yogurt, shredded mozzarella or cottage cheese, and sunflower seeds if you want a crunchy texture.

Spaghetti Sauce
If it was me, I would use Trader Joe’s Vodka Sauce as a base, and add everything else in…what you use as a base is entirely up to you!
Krystyna’s Nursing Mama Spaghetti Sauce
  • Spaghetti sauce or stock to use as a base
  • Garlic & Onion (cooked to translucent on stovetop)
  • Tomato paste
  • Mashed tofu or browned lean ground beef
  • Cottage cheese
  • Diced carrots
  • Lentils

Combine all ingredients and cook in a crock-pot to set while you are at work, or bring to a boil, then turn down to simmer on the stove for at least an hour.  Salt and pepper to taste.
Serve over whole grain spaghetti with a side of green peas and slices of whole grain bread.

Bruss’s Favorite Dinner

  • Rosemary Chicken (or Turkey or Pork Chops)
  • Rice or Quinoa Pilaf
  • Buttered Carrots

The nice thing about this meal is that you can cook the three separately and plate it for a “fancy” meal.  If you make extra meat, you can freeze it for future use and throw the combined ingredients from the three parts of the meal into a crock-pot with some stock and cheese (do you think cheese makes everything better, too?) for a one-stop, make ahead meal.

Rosemary Dressed Chicken (or Turkey or Pork Chops)

  • Defrosted meat of your choice
  • Olive Oil 
  • Fresh Rosemary sprigs (we have lots – enough to share!)
  • Lemons
  • Garlic Salt
  • Paprika

Slice lemons into rounds.  Brush one side of the meat with olive oil.  Sprinkle with garlic salt and paprika.  Turn meat over and repeat.  On this side, lay lemon slices over to cover meat.  Lay rosemary sprigs on top of the lemon slices.  Bake in an oven set at the right temperature for your meat – cook until meat is safe for consumption.  Tent with foil and let stand for 10 minutes to allow juices to rise to the surface.  Use the drippings to make a gravy by combining with flour or cornstarch.  Add water as needed for desired consistency.

Rice Pilaf
HERE is a basic brown rice pilaf recipe.  We can mix it up by using quinoa instead, and add both protein and fiber by adding lentils, split peas and organic corn (have to add something sweet for Daddy!), and dress it with a vinaigrette like the Tomato Balsamic Vinaigrette.

Buttered Carrots
Peel and cut carrots into ½ inch rounds.  Steam in a steamer basket until carrots reach desired tenderness.  Add butter and a dash of salt.

When I really want to cheat with time, I cook the brown rice or quinoa with broth in the rice cooker, and put the carrots (cut into longer rounds) in the steamer basket that sets inside the rice cooker.  You can still serve the carrots apart with butter and salt.  I finish the pilaf by heating the other ingredients in a saucepan, and then I add in the cooked rice or quinoa to mix everything together. 

I hope that this has been a good start for you to have some high-protein, high-fiber meals.  Let me know what you try, what tastes good, and any modifications you make for your family!

Bon appetite!  It’s 2:00 am in Arizona and my stomach is rumbling…trying to decide what I can make stovetop later today since our crock-pot is full of chicken soup right now…

Soybeans and GMO
http://www.gmo-compass.org/eng/grocery_shopping/crops/19.genetically_modified_soybean.html
http://www.huffingtonpost.com/jeffrey-smith/genetically-modified-soy_b_544575.html

EWG Produce Shopping Guide
http://www.ewg.org/foodnews/summary/

Recipes
Crock-pot oatmeal
http://www.foodnetwork.com/recipes/alton-brown/overnight-oatmeal-recipe/index.html

Crock-pot applesauce
http://www.sugarfreemom.com/recipes/crock-pot-applesauce-no-sugar-added/

Tomato-Balsamic Vinaigrette
http://www.food.com/recipe/easy-tomato-balsamic-vinaigrette-432712

Granola Recipe
http://www.foodnetwork.com/recipes/emeril-lagasse/whole-lotta-nuts-granola-recipe/index.html

Rice Pilaf
http://www.foodnetwork.com/recipes/food-network-kitchens/basic-long-grain-brown-rice-pilaf-recipe/index.html


Disclaimer: 
Bradley Method® natural childbirth classes offered in Arizona: Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson The material included on this site is for informational purposes only.
It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog contains information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained on this blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.




1 Comment to Nursing Mama Meals:

Comments RSS
Larina on Tuesday, January 08, 2013 11:38 AM
Thanks Krystyna! I really like the idea of putting lentils in the spaghetti sauce that's a great way to add extra fiber in our diets. I also never thought of putting split peas in chili but it sounds good. Anytime there is an idea for a crock pot meal I'm definitely a believer! Also the applesauce recipe will be great for Benjamin when he gets older, love the idea of putting it over yogurt :) I will let you know how this goes I think I'll try the chili first then leftover chili cheese sandwiches!
Reply to comment

Add a Comment

Your Name:
Email Address: (Required)
Website:
Comment:
Make your text bigger, bold, italic and more with HTML tags. We'll show you how.
Post Comment
Website Builder provided by  Vistaprint