Postpartum Recipes for New Mothers

In Malaysia, confinement care is a cherished postpartum tradition. Known as 'confinement' or 'pantang', this period helps new mothers heal and adapt after childbirth. It involves special dietary practices, rest, and rituals to restore balance and wellbeing. While many mothers may follow traditional practices, others adapt them to fit modern lifestyles. This flexibility shows how confinement care has evolved to meet the needs of today’s mothers. Some mothers may embrace the full range of confinement practices, while others focus on key aspects, especially traditional recipes. Understanding the importance of boosting a mum's health after childbirth, Chef Maizatul Akmal Marsom of Café Columbia, Columbia Asia Hospital – Klang has crafted confinement recipes that will help new mothers recover and thrive. Chef Maizatul Akmal Marsom from Café Columbia, Columbia Asia Hospital – Klang Ginger Garlic Fish Soup Ginger is a definite favourite amongst postpartum mothers. Its flavourful and refreshing in meals or beverages. 1 tbsp garlic1 cup plain water3 pcs red dates1 tbsp wolfberry2 tbsp scallion1 Spanish mackerel (ikan tenggiri) (steak cut)2 tbsp ginger (julienned)salt (to taste)pepper (to taste) Heat cooking oil in a pot over medium heat until it shimmers.Sauté garlic until it begins to brown, then pour in plain water.Add ginger, red dates, wolfberry, and scallionAfter a few minutes, add the fish then season with salt and white pepper until the flavours meld.Once the fish is cooked, transfer to a bowl and it's ready to be served. "Tenggiri is a rich source of omega-3 fatty acids, crucial for reducing inflammation and aiding postpartum recovery. Ginger and garlic offer strong antioxidant properties that support the healing process. Red dates are rich in iron, promoting healthy blood circulation and preventing fatigue while wolfberries are high in minerals and vitamins. They also help improve and regain the mother's immune system." - Columbia Asia Hospital – Klang Dietitian, Teen May Yen Spiced Grilled Chicken This recipe is not only great for mothers in confinement but also delicious for the entire family. 150 g chicken breast3 stacks lemon grass10 g ginger10 g garlic5 g turmeric1 pcs banana leaf1 pcs calamansi limesalt (to taste)pepper (to taste) Clean and toss the chicken.Blend lemongrass, ginger, garlic, and turmeric into a paste.Evenly coat the chicken with the aromatic paste and let it marinate for at least 30 minutes.Add salt and white pepper for seasoning.Wrap chicken with banana leaf. Preheat the oven to 180 °C and bake the chicken for 20 minutes.Slice the chicken and serve it with white rice.Garnished with calamansi lime. "This recipe is incredibly flavourful and utilises many ingredients that are beneficial during recovery for postpartum mums. Ginger and turmeric are rich in anti-inflammatory ingredients to help support recovery. Chicken is a form of high quality lean meat that enhances muscle repair. Last but not least, lemongrass promotes lactation in breastfeeding mothers." - Columbia Asia Hospital – Klang Dietitian, Teen May Yen Oat Pancakes with Fruits Give your normal Sunday pancakes a boost with some oats. Oats are also beneficial in establishing a good milk supply for new mothers 1 cup plain flour1 tsp baking powder1 cup fresh milk5 tbsp sugar½ cup oats½ cup fresh strawberries½ cup blueberries½ cup kiwi1 cup orange2 tbsp pure honey Sieve the flour and baking powder together. Mix fresh milk and sugar until fully dissolved and well combined.Add the dry ingredients including oats. Stir to combine fully.Scoop the batter into a hot griddle or pan. Cook for two to three minutes until the top of pancake starts bubbling.Continue to cook until both sides are golden brown.Serve with fresh fruit and drizzle with honey. "Oats are a great source of fibre, which helps regulate digestion and prevent constipation, common issues during postpartum. Similarly, milk is rich in calcium and protein, essential for recovery and supporting lactation. Moreover, strawberries, blueberries, kiwi, and oranges are packed with vitamin C and antioxidants. Consequently, these fruits boost immunity and aid in tissue repair." - Columbia Asia Hospital – Klang Dietitian, Teen May Yen Grilled Salmon Pasta The combination of pasta, salmon and black pepper always hits the right spot for postpartum mothers! 150 g salmon fillet½ tsp white pepper1 tsp mixed herbs2 tbsp garlic (chopped)½ tsp black pepper (crushed)1 cup spaghetti (blanched)½ cup broccoli (blanched)½ cup carrot (blanched)parsleysalt (to taste) Grilled SalmonClean and toss the salmon fillet.Season the fillet with salt, white pepper, and mixed herbs. Preheat the pan to medium heat and lightly oil the grate.Place the salmon in the pan and grill it for 5 minutes on each side or until golden brown.PastaHeat olive oil in a large sauté pan over medium heat.Add garlic and crushed black pepper.Sauté for three or five minutes until the garlic turns lightly golden.Combine blanched spaghetti, broccoli, and carrots.Add salt to taste.Transfer pasta to plate and add grilled salmon.Garnish dish with parsley. "Salmon is a favourite amongst postpartum mothers for its anti-inflammatory properties. Is it also worth remembering that salmon is rich in omega-3 and promotes healing during the postpartum recovery period. The addition of black pepper in this recipe provides piperine, which enhances nutrient absorption during the digestion of food. Finally, broccoli and carrots are vegetables which are packed with vitamins and fibre to improve digestion." - Columbia Asia Hospital – Klang Dietitian, Teen May Yen Fried Black Pepper Mee Hoon Mee hoon goreng with a post partum twist? Yes, please! 2 tsp cooking oil1 tbsp onion (blend smooth)1 tbsp garlic (blend smooth)1/4 cup carrot (julienned)1/2 cup mustard greens (sliced)1/4 cup chicken (diced to cube size, blanched)1 cup raw mee hoon (soaked)1/2 tbsp black pepper (crushed)1/2 tsp white pepper1 tbsp dark soy saucesalt (to taste) Heat cooking oil in a wok over medium heat until it shimmers.Add the onion and garlic blend. Cook until it begins to brown.Increase the heat to medium-high. Stir in the carrot and mustard greens.Add the blanched chicken cubes and softened mee hoon.Season with crushed black pepper, white pepper, dark soy sauce, and salt.Add some water to the wok.Cook until the seasoning is well combined with the mee hoon.Ready to serve! "This fried mee hoon recipe is great to ease digestion for postpartum mothers. It also provides energy to strengthen the body post delivery. On the other hand, mustard greens are rich in vitamin A, C and K and antioxidants to boost the mum's immunity. Whilst it provides great flavour, black pepper is essential in helping with postpartum abdominal pain and bleeding." - Columbia Asia Hospital – Klang Dietitian, Teen May Yen Cantonese Chicken Power meals never have to be boring. This recipe works great with white rice or even noodles! 2 tbsp cooking oil1 tbsp garlic¾ cup chicken breast (cut into cubes)1 cup water¼ cup carrot1/2 cup broccoli (sliced)2 tbsp corn flour½ tbsp spring onionsalt (to taste)white pepper (to taste) Heat a pot and add cooking oil.Sauté the garlic until golden brown.Add the chicken cubes and mix well.Season with white pepper and salt. Then, pour in the water and bring to a boil.Add sliced carrots, followed by broccoli.Once the gravy is boiling, gradually add corn flour until it thickens.Cook until all ingredients are well combined.Your dish is ready to be served.Garnish dish with scallions. "Chicken breast is an excellent source of lean protein, which is essential for postpartum recovery, tissue repair, and maintaining muscle mass. Garlic is beneficial for postpartum recovery as it enhances immune support, has strong anti-inflammatory properties, and improves circulation. Additionally, white pepper helps improve digestion and enhance appetite." - Columbia Asia Hospital – Klang Dietitian, Teen May Yen Celebrating Postpartum Wellness: Nourishment for Both Mum and Baby As we conclude this culinary journey with Chef Maizatul Akmal Marsom's specially crafted recipes for new mothers, it's clear that nourishment goes beyond the plate. It's about nurturing recovery, embracing cultural traditions, and making health-conscious choices that benefit both mum and baby. These recipes are more than just meals; they are a testament to the love and care that goes into postpartum nutrition. We hope these nourishing dishes bring joy, comfort, and health to new mothers, empowering them to thrive during this special time. Remember, every bite counts towards building a foundation of health and wellbeing for both you and your baby. Here’s to a happy, healthy postpartum journey, filled with flavours that nourish and delight! Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner. For more insightful stories and fun recipes, stay tuned to Motherhood Story!

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