As I sit here writing this recipe for you guys, I find it ironic that its the Fourth of July and instead of posting some gourmet hotdog or potato salad recipe (how gross is it that, THAT is the epitome of "American food"), I'm writing about an ethnic inspired, stew in the middle of the summer. But heres the deal, I'm a mom to three kids under the age of three and my motivation to hop on the computer is usually very far down the drain. Today though, the kids are all happily playing in the living room with dad, I have a delicious, aromatic, HEALTHY stew on the stove and I have a few minutes to get this recipe posted for you to enjoy too! So here it goes, onward and against the grain!
When you're sick in the dead of winter, there's almost nothing more comforting than a hot drink to warm you up from the inside out. A cup of tea is nice and sometimes if you're really into natural remedies, you might have a nice herbal tea steeping that will nourish your immune system. This Chill Chaser one of my personal favorite immunity drinks when I'm feeling under the weather.
With this year's flu season being a particularly brutal one, I thought I'd share the recipe with you! One of the perks to this drink versus an herbal tea, is that it is safe for pregnancy and breastfeeding unlike some herbal ones that can be questionable.
Stay well my friends!
I have mixed feelings about "lactation cookies (and bars)." They often just seem like an excuse to eat cookies; which lets face it, are not healthy. Don't get me wrong, I LOVE cookies, but I can't be eating them every day. The other reason I'm not 100% for lactation cookies is that there's really nothing in them that makes your body produce more milk. The brewers yeast greatly boosts the nutrient content and realistically would be a great addition to any cookie recipe. However, brewers yeast is not directly a galactagogue herb such as fenugreek, fennel, blessed thistle and alfalfa.
I have a personal theory based on my knowledge as a nutritionist, on the reason why lactation cookies may appear to increase supply. Lactation cookies add carbs and calories to the mother's diet along with a vitamin and mineral boost from the added brewer's yeast. Those three things will all aid in the mother producing milk which is why many women struggle to maintain milk supply while trying to loose weight or when increasing exercise.
Now that I just told you that I'm not a fan of lactation cookies, here's a recipe for lactation bars that I would suggest as an alternative to the traditional lactation cookie. And to set the record straight, I'm not anti lactation cookie, I just think moms should be informed and not binge on lactation cookies just because they're breastfeeding. I think they can be a great little daily treat in moderation and these bars contain some of those great galactagogue herbs!
These bars are very high fat, but I am pro fat! Healthy fats are great, slow burning fuel to help combat that "breastfeeding hunger" and it helps support brain growth for you baby! One little bar will go a long way. I like using these after midnight feedings to help give my body the boost it needs to make milk for the next feeding while I am sleeping. Especially in the early months when babies are not yet sleeping through the night, it can be really useful to fuel up at night, plus I have a hard time making it through the night as a breastfeeding mother without at least one little snack.
**the reason I call these "happy tummy bars" is because the turmeric, ginger and fennel are all really amazing for gut health and will benefit both mom and baby**
3 tbsp. coconut flour
1 cup cashew butter
1/4 cup flaxseed
1/4 cup coconut sugar
2 tbsp brewers yeast
1/2 cup melted ghee or coconut oil (I used grass fed butter)
1/2 tsp cardamom
1/4 tsp turmeric
1/4 tsp ginger
1/4 tsp fennel
Pinch of black pepper
Crushed pistachios for garnish (I used hemp seeds)
Lightly toast the coconut flour in a saucepan over medium heat for 1-2 minutes. Reduce heat to low and stir in all remaining ingredients to the saucepan until well combined. Pour batter into a parchment lined pan and put in the fridge until it solidifies. Cut into slices and store in the fridge or freezer until time to serve.
Happy Lactating from your's truly!
I’m making a conscious effort to eat more vegetarian, vegan and meat-lite meals. I actually have no issue with eating meat. Combined with lots of vegetables, high quality (organic, free range, grass fed…) meat is a great protein source for a well balanced, healthy diet. The problem is that I have an aversion to it… I’ve never been much of a carnivore but I’ve consistently pushed myself to utilize meat as a protein source. Its become especially repulsive to me lately for unexplained reasons.
I assumed that my latest heightened avoidance had to do with pregnancy which is normal. However, even after delivering the twins, I still cannot stomach the thought of consuming meat. My solution; eat less meat! Pretty obvious I know.
I won’t bore you with too much else before I get down to the (non) meat of this recipe.
As always, I recommend soaking or sprouting legumes and grains to make them more digestible and more nutritious. The last time I made this I soaked my beans for 3 days and didn’t have time to do anything but rinse the quinoa. I’m not perfect; I would have liked to have remembered to get my quinoa a’sproutin earlier in the week but I just did not have my life quite that organized last week.
½ cup black beans
½ cup white beans
OR a cup each of canned beans
½ cup quinoa
1 cup vegetable broth (use bone broth for extra protein and collagen)
4 cups water for cooking the beans
3 cloves garlic minced
½ tsp. onion powder
2 large carrots spiralized or grated
1 cup cherry tomatoes halved
¼ cup crumbled feta or goat cheese
4 cups mixed greens or chopped kale
3 tsb avocado or olive oil
1 lemon juiced
Salt and pepper to taste
Boil the water and add all the soaked/sprouted beans. Simmer for 60-90 minutes until soft. Bring quinoa, garlic, onion power and broth to a boil, reduce to a simmer for 15-20 minutes.
Add carrots, tomatoes, beans, quinoa and feta to a bed of greens. Mix lemon, oil, salt and pepper together and drizzle over the salad. Wa-la!