Meal prep and freezer meal recipes - Preparing for Postpartum

In preparing for childbirth and the postpartum period, many families will prep meals to have ready-to-go. This allows the family and caregivers to focus on recovery for the birthing person and reduce the stress of meals. Some have meal trains organized for others to prepare meals and bring them, while the birthing family will prep their own meals as well.

Things to consider when meal prepping or freezing:

·         When prepping meals, write down instructions for making, baking, or preparing if necessary.

·         Consider foods high in nutrients (bone broth, proteins, fruits & greens) and low in inflammatory foods (such as gluten and dairy).

·         If you are preparing for another family, consider sides and accessory foods (such as veggie sides, etc).

Why is meal prepping important? As mentioned before, it not only takes the stress away from making meals during busy times, but it also allows individuals to be more mindful of what they are eating. This is essential because your daily food choices affect your health not only today, but tomorrow, and many years from now. These affects can be either good or bad, depending on what foods you are putting into your body. To live a healthy lifestyle means to have good nutrition, along with incorporating exercise to reach or maintain a healthy weight and reduce the risk of developing chronic diseases (type II diabetes, heart disease, etc.). For couples with children, having good habits like a well-rounded diet and frequent physical activity will be observed by your children. These observations that they have made about your daily, healthy lifestyle will make them choose the healthier food options and incorporate physical activity as well; because it will be normal to them to do so. Parents are their children’s role models, so they will do whatever you do. Therefore, make it apparent to them how important living a healthy lifestyle really is.

We have an amazing resource in our community with recipes and meals already planned! Wildtree by D has regular meal prepping workshops with pretty much everything laid out for you! These meals are delicious and easily modified for your needs. Check her out!

Here are a few of our favorite recipes!

Goat Cheese-Green Chile Breakfast Burritos:

Author: Alison Diven

Recipe type: Breakfast

Cuisine: New Mexican

Serves: 6

https://www.thenourishinggourmet.com/2014/06/15-freezer-burrito-hacks-for-nourishing-cooks-goat-cheese-green-chile-breakfast-burrito-recipe.html

These creamy dreamy Southwest burritos will spice up your mornings! Prepare them for a quick fresh treat or freeze a double batch for later (see blog post for details). Select tortillas according to your allergy or dietary needs (again, many ideas in the blog post). You can find New Mexico, or "Hatch," green chilis frozen in many grocery stores or fresh in late summer. Or, substitute sautéed poblano peppers. It'll still be spectacular! A little sausage wouldn't go amiss either.

Ingredients:

1.       12 pasture-raised eggs

2.       ¼ cup grass-fed butter (we love Kerrygold)

3.       ¼ teaspoon salt

4.       ¼ teaspoon freshly-ground black pepper

5.       8 ounces soft goat cheese (chevre), separated into chunks

6.       ¾ cup chopped roasted New Mexico green chiles, without seeds

7.       6-10 tortillas, depending on size

Instructions:

1.       Heat butter in a large skillet on medium-low heat. Gently scramble eggs until soft set, sprinkling with salt and pepper.

2.       Gently warm tortillas.

3.       For a pretty presentation, layer scrambled eggs, goat cheese, and green chiles in tortillas and wrap.

4.       For speed, gently mix goat cheese and chiles in scrambled eggs and divide among tortillas.

Paleo Maple Apple-Cinnamon No-Bake Treats (top 8 allergy-free!)

Prep Time: 10 minutes

Total Time: 20 minutes

Servings: 15 no-bake treats

Author: Lindsey Dietz

These Maple Apple Cinnamon treats are totally gluten-free, grain-free, dairy-free, egg-free, refined sugar-free, peanut-free, and soy-free! Never was there a more allergy-friendly healthy fall snack or dessert! These can be eaten in 2 or 3 bites, making them ideal for packing in school lunches or after school snacking.

Ingredients:

1.       2-1/2 cups unsweetened shredded coconut

2.       1 small apple of a red variety cored and cubed, leave the skin on

3.       ¼ cup pure maple syrup

4.       2 tablespoons coconut oil

5.       ½ teaspoon ground cinnamon

Instructions:

1.       In a high-powered blender or food processor, combine all ingredients.

2.       Pulse or process on low-medium speed until it forms a dough that begins to fold in on itself.

3.       Using a 1-tablespoon cookie dough scoop, scoop out balls of the dough and place them on a parchment-lined cookie sheet.

4.       Place the bites into the freezer for 10-15 minutes, until hard.

Chamomile Muffins

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Servings: 6 jumbo muffins, or 12 standard muffins

Ingredients:

1.       1 cup cassava flour Otto's (see link below)

2.       1/2 cup fat of choice, lard, butter, or coconut oil, melted and cooled slightly

3.       1/2 cup water filtered, warm

4.       1/2 cup chamomile dried, bulk (plus a bit more for garnish)

5.       1/3 cup honey

6.       1/4 cup collagen

7.       3 eggs room temperature, preferred

8.       1 Tablespoon vanilla extract

9.       1/2 teaspoon baking soda, sifted

10.   1/4 teaspoon sea salt

Instructions:

1.       Preheat oven to 325 degrees Fahrenheit. Line muffins cup pan with squares of torn parchment paper, or muffin cup liners. Set aside.

2.       Combine in blender jar: eggs, water, chamomile, fat of choice, honey, and vanilla. Blend on medium speed for 30 seconds.

3.       In separate bowl sift together cassava flour, collagen, baking soda, and sea salt.

4.       Add dry ingredients to blender and puree for 5-8 seconds. Scrape down sides with a rubber spatula and puree again for an additional 5-8 seconds, until dry ingredients are fully incorporated.

5.       Fill lined muffin pan with batter. Garnish the top of the batter with 1/2-1 teaspoon whole chamomile flowers per muffin.

6.       Bake until toothpick inserted into the center of one comes out clean, about 25 minutes.

7.       Enjoy served with butter and honey, or cream cheese.

BLT Sandwich with Cloud Bread (Gluten-Free, Grain-Free):

 

Ingredients - Cloud bread:

1.       3 eggs

2.       4¼ oz. cream cheese

3.       1 pinch salt

4.       ½ tbsp ground psyllium husk powder

5.       ½ tsp baking powder

6.       ¼ tsp cream of tartar (optional)

Toppings:

1.       8 tbsp mayonnaise

2.       5 oz. bacon

3.       2 oz. lettuce

4.       1 tomato, thinly sliced

5.       fresh basil (optional)

Instructions – Cloud Bread:

1.       Preheat oven to 300°F (150°C).

2.       Separate the eggs. Put the egg whites in one bowl and the yolks in another.

3.       Whip egg whites together with salt (and cream of tartar, if you are using any) until very stiff. Preferably using a hand-held electric mixer. You should be able to turn the bowl over without the egg whites moving.

4.       Add cream cheese to the egg yolks and mix well. To make the oopsie more bread-like, add in the optional psyllium seed husk and baking powder.

5.       Gently fold the egg whites into the egg yolk mixture — try to keep the air in the egg whites.

6.       Put 8 cloud bread pieces on a paper-lined baking tray.

7.       Bake in the middle of the oven for about 25 minutes, until they turn golden.

Building the BLT:

1.       Fry the bacon in a skillet on medium high heat until crispy.

2.       Place the cloud bread pieces top-side down.

3.       Spread 1–2 tablespoon of mayonnaise on each.

4.       Place lettuce, tomato, some finely chopped fresh basil and fried bacon in layers between the bread halves.

5.       Serve immediately.

Meal prep:

1.       Feel free to make large batches of Cloud bread ahead of time so you can make this delicious sandwich in no time. You can also prepare bacon in large batches and keep ready made in an air-tight container in your fridge for up to a week (as if bacon ever lasted that long, huh?). Perfect for a snack or to use as a salad topping, to your morning eggs or in a sandwich like this one.

How to store cloud bread:

1.       The bread keeps in the fridge for 2-3 days or in the freezer for up to 3 months. Put a layer of parchment paper between each bread so they don't stick together. That way you can easily grab as many as you need.

2.       You can thaw frozen cloud bread at room temperature or in the fridge. They taste their very best if you toast them once thawed but you can also reheat them in the oven. Preheat to 300°F (150°C) and place them on the rack for about five minutes.

Here’s a link to the BLT Sandwich with Cloud Bread

Low Carb Chicken “Noodle” Soup:

Grain-free, Nut-free, Egg-free, Low-Carb, Keto

Prep time: 10 mins

Cook time: 15 mins

Total time: 25 mins

Serves: 4

Author: Leanne Vogel

Instead of inflammatory, glutinous wheat noodles, this soup recipe uses spiralized daikon radish to create the same slurpable effect. Make this classic more Bulletproof with pastured chicken and chicken stock.

Ingredients:

1.       2 tablespoons coconut oil

2.       1 pound (453 grams) boneless, skinless chicken thighs

3.       1 cup diced celery* see note

4.       1 cup diced carrots

5.       ¾ cup (approx. 6) chopped green onion, green part only

6.       6 cups chicken stock

7.       ½ teaspoon dried basil

8.       ½ teaspoon dried oregano

9.       1 teaspoon grey sea salt

10.   ⅛ teaspoon fresh ground pepper

11.   2 cups (300 grams) spiralized daikon noodles* see note

Instructions

1.       To make in an Instant Pot: Add coconut oil and chicken thighs to the bowl of your Instant Pot. Set on sauté and cook for 10 minutes, until chicken is just about cooked through. Shred with a fork. Add celery, carrots and onions. Cook for another 2 minutes. Add remaining ingredients. Cover and set on “soup” setting for 15 minutes. Once complete, add daikon noodles and serve.

2.       To make on a stove top: Add coconut oil and chicken thighs to a large saucepan. Cook on medium for 15 minutes, until chicken is just about cooked through. Shred with a fork. Add celery, carrots and onions. Cook for another 5 minutes. Add remaining ingredients. Cover and bring to a boil. Reduce heat and simmer for 25 minutes. Once complete, add daikon noodles and serve.

Slow Cooker Chicken Chili Taco:

 

Prep Time: 10 minutes

Cook Time: 6 hours

Servings: 8

Ingredients:

1.       1 (15.5 ounce) can black beans

2.       1 (15.5 ounce) can kidney beans

3.       1 (8 ounce) can tomato sauce

4.       2 (10 ounce) cans diced tomatoes with green chiles

5.       1 yellow onion diced

6.       1 cup frozen corn

7.       3 tablespoons Taco Seasoning

8.       1-pound boneless skinless chicken breasts

Instructions:

1.       Combine all ingredients in a slow cooker. Cover and cook on high for 6 hours. Shred chicken, stir to combine with remaining ingredients. Serve over rice or pasta or in a tortilla as a taco.

Here’s a link to the Slow Cooker Chicken Chili Tacos

Recipe Notes

Here's a link for Otto's Cassava Flour.

Here's fair trade, organic, dried, bulk chamomile. 

Here’s a link to the Low-Carb Chicken “Noodle” Soup