Tag Archives: breastfeeding meal plan

Post delivery the mother’s diet affects the quantity and quality of breast milk. So it is advisable for new moms to intake a balanced and nutritious diet, in order to provide complete nourishment to the baby during the first six months

If you are exclusively looking for a nutritious breastfeeding meal plan, have a look at some delectable traditional Indian recipes below. Nutritious, wholesome, healthy and scrumptious – these recipes can be easily prepared at home.

Spinach Soup

Ingredients

• 1 cup – fresh spinach leaves finely chopped
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 3 small cloves of garlic finely chopped
• ½ tbsp moong dal
• ⅛ tsp turmeric powder
• ½ tsp pepper powder
• 1 tsp cooking oil
• ½ tsp cumin seeds
• ½ cup of water
• Salt – as required

Procedure

• Wash spinach leaves thoroughly in clean water. Simultaneously soak moong dal in water for 10 minutes.
• In a pan, heat oil and add cumin seeds to it. Allow the seeds to splutter. Next, add chopped garlic and saute it for two minutes.
• Now add chopped onions and tomatoes and fry them nicely until it turns mushy golden brown.
• Next, add spinach leaves and soaked moong dal. Give a quick stir and mix all the ingredients well.
• Add water and sprinkle salt and turmeric powder.
• Cook everything together for few minutes in medium-low flame.
• Once the spinach leaves soften and begin to melt – transfer the cooked mixture to a blender.
• Grind the mixture into a smooth puree. Add water as required.
• Sprinkle pepper powder and serve the soup warm!

Ragi Porridge

Ingredients:

• 1 tbsp ragi flour
• 1 tbsp ghee
• 2 tsp guar gum
• ½ tsp ajwain seeds powder
• 1 tsp dill seeds powder
• 1 tbsp coconut grated
• 1 tbsp jaggery
• 2 cups water /coconut milk
• 2 tbsp nuts (optional)
• Saffron few strands (optional)

Procedure:

• Heat ghee in a broad pan.
• Roast ragi flour in ghee. When you can smell the aroma, add guar gum – roast it for 1 min.
• Next, add all the spices. Roast it for another 1 min. Add some nuts and some saffron(optional)
• In another pot, boil 2 small cups of water with 1 tbsp jaggery. Allow the jaggery to get melted.
• When ragi is roasted with herbs – add jaggery water and mix well.

Khichdi – Ayurvedic Food Recipes

Khichdi can be described as a porridge type of dish prepared from mung lentil and rice as the main ingredients. Various herbs and spices make it a healing recipe for various diseases. Ayurvedic therapies use it for cleansing due to its ease of digestion and assimilation.

Ingredients:

• 3/4 cup basmati rice
• 1/2 cup split moong dal (lentil)
• 1/2 tbsp ghee or sesame oil
• 1 tsp cumin seeds
• 1 tsp mustard seeds (optional)
• 1/4 tsp hing also called asafoetida
• 1/2 inch finely chopped ginger
• 1/2 tsp turmeric
• 1/2 tsp salt
• 8-10 whole black peppercorn
• 4 to 6 cups of water depending upon the consistency desired.

Procedure

• Wash the lentil and rice together.
• In a heated heavy-bottomed saucepan or pressure cooker add ghee (clarified butter) or oil.
• When ghee gets warmed, add hing along with cumin and mustard seeds. Wait till the seeds crackle.
• Add chopped ginger, sauté for about 30 seconds.
• Add rice, dal, turmeric, salt and whole black peppercorns.
• Mix in gently.
• Add water and bring to a boil over high heat. Keep stirring occasionally. If using a saucepan, cover it, reduce heat to low flame and cook undisturbed until soft for about 30 minutes.
• Switch off heat, let khichdi rest for 5 minutes.
• If using a pressure cooker, cook the khichdi for one whistle.
• Let the cooker cool off.
• Fluff it up gently with a spoon, add a tablespoon of ghee (optional) and serve.

Variation: – You can use quinoa instead of rice. Vegetables can be added to make a one-pot meal. If root vegetables, sauté first then add rice and dhal. Green leafy vegetables can be added at the end when khichari is nearly cooked.  Garnish with rosemary/fresh dill.

Beetroot and Coconut Soup

• 1 lb beetroot
• 1 tin coconut milk
• 1 large piece of ginger
• 1 onion (optional)
• 1 large carrot (optional)
• 2 tablespoon of your favourite frying oil
• Juice of one lemon or lime
• Salt and pepper to taste
• Chive and fresh cream (optional, for serving)

Procedure

• Peel and dice the vegetables. Grate the ginger.
• Heat the oil in a frying pan and add the diced vegetable and the grated ginger.
• Stir fry on high heat for 5 min. Keep stirring constantly.
• Add coconut milk and one pint of water. Bring to the boil and lower the heat to a simmer. Cook until the vegetables are quite tender. Next blend to a smooth soup.
• Bring back to the boil, and add salt and pepper to taste. Just before serving – add the lemon juice.
• Serve with chopped chives and a spoonful of fresh cream for a dramatic colour effect.

For more such tips and recipes on post delivery diet contact Kanupriya Khanna. One of the best nutritionists in Delhi, Kanupriya works with women to improve their pre and postnatal nutritional intake. She will not only share traditional post delivery diet plans but will also explain the quantity in which they should be consumed.