POSTPARTUM FOODS

NOURISHED MAMÁ

POSTPARTUM FOODS
Recipes for la Cuarentena

I’m so excited to share a long-awaited project created in collaboration with my sister, Andrea—a licensed homebirth midwife in California. Back in 2017, Andrea invited me to put together some postpartum recipe suggestions for her clients during la cuarentena—the traditional 40-day period of postpartum recovery observed by many families of Mexican descent. More and more people are reclaiming this sacred window of healing as a way to honor our ancestral ways.

I was immediately drawn to the idea, as I’m often asked by members of my Phoenix community for traditional, indigenous recipes to support postpartum wellness. And now, a year later, I’m finally giving birth to this small offering for my Xicana sisters and birthing people everywhere who are seeking food inspiration rooted in ancestral traditions.

The recipes I share are guided by Traditional Mexican Knowledge and the healing foods of our lineage, with a gentle infusion of my long-standing studies in Ayurveda, the ancient Indian system of wellness.

Both traditions—Mexican and Ayurvedic—hold deep reverence for the postpartum window, honoring it as a time of rest, warmth, and deep nourishment. Practices such as belly binding with a rebozo or sari, consuming warm, easy-to-digest meals, and drinking healing teas and broths are shared across cultures. During la cuarentena, families often avoid foods that are overly cold, spicy, acidic, greasy, or gas-forming—many of which are believed to cause discomfort or colic in the newborn. Instead, we favor supportive herbs and gentle spices that aid digestion and promote lactation.

In this offering, you’ll find a selection of Ayurvedic and traditional Mexican ingredients—many of which have long traveled between cultures: anise, cinnamon, cilantro, comino, lavender, mint, rosemary, and more. I honor our abuelas indígenas who nourished generations with their sacred knowledge, as well as the wise grandmothers of India, whose plant wisdom continues to cross oceans and continents, finding its way into our kitchens and hearts.

May this collection nourish you, your families, and your sacred transitions.
Felicia

A new mama’s body is naturally cleansing, healing, and rebuilding after birth. During this sacred time, everything she eats should be soupy, warm, and moist to gently support her gradual return to full strength and vitality.

The Mixtec people understood the Cycle of Life through the lens of hot and cold categories—principles that extended to both food and medicine. A woman’s center, her womb, in its natural state is cool and moist—much like a clay olla (pot). During pregnancy, her womb warms, and the olla begins to “boil,” so to speak. It is believed that when the baby is born, it carries with it some of this bodily warmth.

For this reason, warm and moist foods are traditionally given after birth, helping the mother’s body return to its balanced, natural state.

One consistent thread across many stories of hot and cold foods eaten during la cuarentena is the emphasis on nourishing atoles, caldos, and other warm foods. While some women include avocados, beans, and corn tortillas, others choose to avoid them during this time.

Ultimately, trust your body and traditions: ask your abuelas and aunties for guidance, do your own research, and honor what feels right for you.

SOCIAL SUPPORT & FOOD SUGGESTIONS

Postpartum people need gentle support throughout la cuarentena, as the body is considered fragile and vulnerable following childbirth. During this time, new parents often rely on the loving care of their community—whether experienced mothers, family, friends, or partners—to help with everyday meals and practical needs. Below are some general guidelines to consider when preparing nourishing postpartum meals, keeping in mind that every family and community has its own unique traditions and preferences.  

• Cold raw foods such as leafy green salads are best eaten after the first 6 weeks as they may cause gas or cramping resulting in pressure on the perineum. If the new mother is craving something sweet or fresh, try introducing soft mango or papaya.

• Refined sugar has no nutritional value. Try natural sweeteners such as maple syrup or honey which offer trace minerals.

• Cruciferous vegetables such as Brussels sprouts and cabbage may cause uncomfortable gas or instigate colic in your baby.

• Vegetables such as carrots, squash, and purple potatoes need to be stewed for long periods of time to ensure a soft stool, which protects against hemorrhoids.

• Beans are best reintroduced back into your diet the last two weeks of la cuarentena. And don’t forget to soak your beans overnight. Soaking improves digestibility and decreases cooking time.

• If the mother is known to be lactose intolerant, consider substituting cow’s milk with alternatives like goat’s milk, coconut milk, or hemp milk. In my own home, I opt for raw or pasture-raised milk that is non-fortified whenever possible.

  When purchasing coconut or hemp milk, I always read the labels carefully, as many store-bought versions contain added sweeteners or thickening agents that may not support postpartum healing.

  Some of the recipes that follow include ghee—which is similar to clarified butter. Ghee is virtually lactose-free, anti-inflammatory, and supportive of gut health, making them gentle and nourishing options during the postpartum period.

• If your budget allows, buy organic, non-gmo.

• Use meat as medicine. With the exception of healing bone broths and blood building organ meats, meat should be limited as it can be difficult to digest. Once reintroduced back into your diet, my suggestion is to stew your meat or use it to flavor soups versus eating a big portion all at once.

• It’s believed that raw garlic and onions are too sharp and promote restless energy. Enjoy them cooked to season your dishes.

• Prepare food and beverages with happy thoughts and good intentions. Our energy is the most important ingredient.

THE RECIPES  

Take time to test each of these dishes to see how you and your baby respond, paying close attention to any sensitivities. Keeping your meals simple and tuning in to your body’s signals is the best way to support the restoration of balance in your whole Self during this healing journey.

Many of these gently seasoned recipes include Ayurvedic galactagogues—herbs and spices known both for their medicinal properties and their ability to enhance flavor. Galactagogues are substances, either herbal or synthetic, believed to help initiate and maintain healthy milk production. Common galactagogue foods include almonds, dark leafy greens, garlic, ginger, and papaya. Ayurvedic spices such as cumin (comino), fennel seeds, and turmeric powder also support lactation.

The Ayurvedic spices in these recipes are most beneficial when used in small amounts, such as in cooking or teas. Please avoid taking any herbs or spices in concentrated supplemental forms (like capsules or tinctures) unless under the guidance of a qualified herbalist or healthcare provider.

La panza es primero.
The stomach comes first.

NEW MEXICO BLUE CORN ATOLE 

Blue corn is rich in anthocyanins—powerful antioxidants that help enhance glucose metabolism and reduce glucose absorption in the body. Atole is one of my family’s most traditional pre-contact foods, and to this day, it remains one of my favorite comfort foods.

My mother carries Tewa and Tiwa ancestry from the pueblos of northern New Mexico. Growing up, she knew atole by another name: chakewe. She shared that as a child, she often ate her blue corn atole simply—with just a pinch of salt.

The recipe below calls for both water and milk, but feel free to adjust it to your liking. You can use all water for a lighter version, or all milk for something more rich and soothing. I personally enjoy mine with a bit of milk for creaminess and a small pinch of salt—a gesture of remembrance for my Pueblo roots.

INGREDIENTS

1 cup water

1 cup of your favorite milk  

8 teaspoons finely ground, toasted, *non-gmo blue cornmeal

tiny pinch of sea salt

Maple syrup to taste

INSTRUCTIONS

Mix cold water and milk.  Stir in cornmeal and continue stirring until it is blended. 

Bring to a boil over medium heat, stirring constantly (preferably using a whisk).  The atole will thicken as it nears the boiling point.  

Remove from heat, let cool slightly before adding maple syrup.  

*Thankfully there are more grocers selling non-gmo blue cornmeal, however, if you cannot find a grocer in your area, you can purchase it from this source: madeinnewmexico.com

SPROUTED MOTHER GRAIN 

Quinoa originated with the Incas in the mountains of Bolivia, Chile and Peru.  It is considered to be one of the most nutritionally complete foods. Turmeric helps with digestion and helps prevent mastitis and sprouting the seed helps it become more digestible.

Special equipment, sprouting lid, mason jar

INGREDIENTS

1 cup dry quinoa

1-quart mason jar

Sprouting lid 

Filtered or spring water for soaking

1 cup filtered or spring water

1/2 teaspoon ground turmeric 

INSTRUCTIONS

In the evening: Rinse quinoa thoroughly with cold water using a fine mesh strainer. Place the quinoa in a 1-quart mason jar and fill with filtered water. Soak overnight.

In the morning:  Put the sprouting lid on the jar and drain the water (plants like this water). Find a cool place in your kitchen and set the jar upside down in a bowl to catch dripping water.

Every few hours rinse the quinoa with water, pour the water out, and put the jar upside down again over the bowl.

Once you see little sprouts emerging you know they’re done.

Transfer quinoa to a saucepan and add 1 cup water, turmeric, vegetable stock or bone broth.  Simmer covered for 12-14 minutes until quinoa is cooked.

• When you’re shopping for quinoa, look for companies that are Fair Trade certified or that say right on the packaging that they work closely with their farmers to make sure they are paid a living wage.

• Sprouting jars can be found in most natural grocery stores or online.

Oh Creator! You who give life to all things and made people that they may live and multiply. Multiply also the fruits of the earth, the potatoes and other foods that You have made, that people may not suffer from hunger and misery. — Inca Prayer

SLOW COOKER WILD RICE PORRIDGE WITH CARDAMOM 

Native wild rice is rich in iron, magnesium, potassium, and zinc–while fragrant ground cardamom supports milk production. This recipe makes a rather big batch to eat throughout the week. Feel free to cut the recipe in half.  

INGREDIENTS

1 ½ cups wild rice (soaked a couple of hours or overnight to help with digestibility)

3 cups spring or filtered water

1 cup full fat milk or coconut milk  

1/4 teaspoon sea salt

1 teaspoon ground cardamom 

Honey or maple syrup for serving

Optional toppings: blueberries, chia seeds, mango

INSTRUCTIONS

Place wild rice, water, coconut milk or dairy milk, sea salt and cardamom in a slow cooker.  Turn heat on low and allow rice to cook for about three hours, or until most of the liquid has been absorbed and the rice is creamy.  Add maple syrup to taste.  Serve warm.   

• When purchasing wild rice, be sure to look for true Native wild rice that is grown and cultivated in the Great Lakes regions such as https://www.redlakenationfoods.com/products/wild-rice-products
  

MAMA CHI-CHI BALLS 

Like many families from New Mexico, we used the word “chi-chis” to refer to breasts, especially in the context of nursing—a term that traces its roots to the Nahuatl word for breast or teat.

Breastmilk naturally contains lauric acid and capric acid, both of which have strong antimicrobial properties that help boost a baby’s developing immune system. Interestingly, coconut fat also contains these same beneficial acids, which can enhance the nutritional quality of breastmilk when included in a nursing parent’s diet.

Fennel seeds, a well-known galactagogue, help promote and increase milk flow, while dates—an ancient food from Western Asia and Northern Africa—offer an ideal blend of energy, minerals, fiber, and gentle sweetness, making them deeply nourishing during postpartum recovery.

Mama Chi-Chi Balls are a delicious and thoughtful gift, especially for new mothers. They freeze beautifully and the recipe can easily be doubled for sharing or stocking up.

INGREDIENTS

3 large Medjool dates, pitted

1/3 cup unsweetened shredded coconut 

1 tablespoon coconut oil

1/4 teaspoon fennel seeds 

1/3 cup raw almonds, soaked overnight (preferably peeled) 

1/3 cup *quinoa (soaked a couple of hours or overnight, then drained and dried. I put mine on a small cloth napkin to air dry)

Pinch of sea salt

INSTRUCTIONS

Combine dates, coconut, coconut oil, fennel seeds, almonds, and pinch of sea salt in a food processor.  Pulse, occasionally scraping down sides, until the mixture is sticky and holds together when pinched.  Roll into rounded tablespoon-sized balls.

Heat a large skillet with a lid over medium-high heat. Lower heat to medium and working in batches, toast quinoa covered until you hear it quietly popping and it smells nutty, 1 to 2 minutes (this is easiest to do if you have a glass lid).  Transfer to a shallow bowl and repeat with remaining quinoa. Roll balls in cooled quinoa. Balls can be kept chilled, covered, for 4 days.  Eat at room temperature as a snack or dessert.    

*Soaking quinoa seeds helps them become more digestible. If you soak them the night before and then dry them well, they will be ready for this recipe.

AYURVEDIC AGUA DE SEMILLA  

This infusion is very delicate and nice to sip on throughout the day.  Fennel seeds and fenugreek seeds are both milk producing spices.   

INGREDIENTS

2 quarts spring or filtered water

1/2 teaspoon fennel seeds

1/2 teaspoon fenugreek seeds 

INSTRUCTIONS

Boil fennel and fenugreek seeds in 2 quarts of water for 10 minutes.

Strain.

Pour seed water into a thermos to keep warm.  You can add a tiny amount of maple syrup for added sweetness.  

• You can purchase fennel and fenugreek seeds at all Indian grocers, Sprouts' spice bulk department, or online

From the Earth came herbs and from the herbs came the seed that gave life to humans. – Taittiriya Upanishad

AMARANTH CON LECHE 

Amaranth is a one of our most important pre-contact foods with high amounts of iron and protein.  Cinnamon may be useful in alleviating excess gas, easing the digestion of heavy foods, and increasing the absorption of nutrients.  

INGREDIENTS

1 cup amaranth seeds (soaked for a couple of hours or overnight to help with digestibility) 

3 cups unsweetened coconut milk

1/4 cup maple syrup

Pinch of sea salt 

1 teaspoon pure vanilla extract

1 cinnamon stick

One 1-inch piece of peeled fresh ginger

Ground cinnamon 

1/4 cup raisins (optional)

INSTRUCTIONS

Preheat the oven to 350º.  In a large saucepan, bring all of the ingredients to a boil.  Remove from the heat and pour into an oiled 3-quart casserole dish (coconut oil or ghee works well). 

Bake for 1 hour, or until amaranth has absorbed the liquid and is tender. Sprinkle with ground cinnamon, serve warm.  If you prefer it on the thinner side, simply add a some of your favorite milk.  

SOPA DE NOPALITOS  

Nopales are rich in several immune boosting vitamins such as vitamins A and C.  Well-cooked garlic supports the immune system, lactation, and digestion.  Cumin and coriander seeds help balance and reset the body and mind. 

INGREDIENTS

6 cups vegetable broth, or your favorite broth

6 cloves garlic, peeled

1 small white onion, quartered 

1/2 teaspoon cumin seed

1/2 teaspoon coriander seed 

1 lb. bag of fresh, cleaned, nopalitos

Sea salt, to taste

INSTRUCTIONS

Bring broth, garlic, onion, and spices to a boil in a 6-qt. saucepan. Reduce heat to medium; cook until vegetables are tender, about 20 minutes.  Add cactus and cook until very tender, 15–20 minutes. Season soup with sea salt and serve warm.  

Abuelita removes the spines

from each piece and cooks them

with egg, tomato, onion and jalapeño slices.

I can't wait to taste

tender nopalitos

with homemade corn tortillas.

She always says, a full stomach makes a happy heart.

– An excerpt from the bilingual children's poetry book, Estrellitas y Nopales, Little Stars and Cactus, by José Chavez

SLOW COOKER DEER OR ELK BONE BROTH

This recipe also works beautifully with chicken if you don’t have access to our sacred deer or elk. To make chicken broth, start by roasting the bird and enjoying the meat, then use the entire carcass to prepare the stock using the method below. A splash of apple cider vinegar helps draw out vital nutrients from the bones and cartilage, enriching the broth with minerals and collagen.

INGREDIENTS

About 4-5 pounds of elk or deer bones with marrow and joints

1/4 cup apple cider vinegar

1 yellow onion, coarsely chopped

2 large carrots, coarsely chopped

2 celery ribs, coarsely chopped

A few sprigs of fresh rosemary

4 or more quarts of spring or filtered water

INSTRUCTIONS

To your large slow cooker, add everything to the pot and cover the bones with the water. Turn your slow cooker on low, cover and cook for 12-24 hours checking in occasionally to make sure there is enough water to keep the bones covered.

After the broth has cooled for at least an hour, remove the bones with tongs or a large slotted spoon.  Strain the broth through a fine mesh colander or strainer into a large bowl.  Allow the broth to cool before pouring into wide mouth glass jars.  

You can remove the fat on the top if you like.  To serve, use in soups, stews, or simply warm up and drink this magic elixir.  

Well, brother, so this is the flower deer.

Shake your hoof, move your horns,

rustle your teneboim (cocoon rattle), little brother.

– An excerpt from a Yoeme (Yaqui) deer song

SPICED PUMPKIN

One cup of cooked pumpkin has more potassium than a banana - which means it's good for muscle recovery.  Ginger and cardamom are excellent for milk production.  According to Ayurveda, ingesting ghee helps you keep warm from within. 

INGREDIENTS

2 ½ cups pumpkin, cut into large wedges (I like to use small sugar pumpkins)

2 tablespoon melted ghee, coconut oil, or grass-fed butter

1 teaspoon freshly grated ginger (a microplane is good for this)

1 teaspoon ground cardamom

Pinch of sea salt

Pinch of black pepper

INSTRUCTIONS

Preheat your oven to 375 degrees.

Add all ingredients to a baking sheet. Using hands, mix the pumpkin with the ghee/oil and spices.  Place wedges flesh side down.  Add water to about ¼ the level of the pumpkin and bake for about 30-40 minutes.  Serve warm or at room temperature.  You can finish with a little sprinkle of cinnamon.  This also tastes good on top of the recipe for amaranth con leche. 

SIMPLE STEWED CHAYOTE

Chayote has been cultivated in Mesoamerica since pre-Columbian times and remains a beloved staple in many traditional diets. This vine-grown fruit—mild in flavor and tender in texture—is especially supportive during the postpartum period. It’s rich in folate, a vital B vitamin that supports mood regulation and has been linked to a reduced risk of postpartum depression.

In addition to folate, chayote offers a good source of fiber, vitamin C, and potassium, all of which support overall recovery and hydration after birth.

INGREDIENTS

2 medium chayote, peeled, 1/2” dice

1/2 teaspoon turmeric

1/2 tablespoon olive oil or ghee  

1/2 - 1 cup water 

Sea salt 

INSTRUCTIONS

Heat olive oil in a thick-bottomed pan, add chayote. Stir for one minute, add 1/2 cup of water, turmeric powder, and a pinch of sea salt.  Stir. Simmer covered on medium heat for about 10 minutes until chayote is soft adding more water if needed.  Serve warm.

HEARTWARMING GOLDENMILK

This aromatic, golden-yellow beverage—colored by ground turmeric—is both soothing and nourishing, especially during the postpartum period. Turmeric is celebrated not only for its anti-inflammatory properties but also for its ability to support breastmilk production. It has been shown to help reduce inflammation in the breasts, which may ease discomfort and support sustained nursing.

If you find this recipe supportive and delicious, consider multiplying the spice blend and storing it in a small jar for easy daily preparation. Sipping warm golden milk can become a comforting ritual that nourishes both body and spirit. 

INGREDIENTS

1 cup of your favorite milk

1/4 teaspoon ground turmeric

1/4 teaspoon ginger powder

1/4 teaspoon ground cardamom 

Pinch of cinnamon

Honey or maple syrup for sweetness

INSTRUCTIONS

Warm the almond milk in a small saucepan.  Heat the milk to a low boil, add the spices. Continue to heat on very low (do not boil) so the spices can marry. Lastly, add the maple syrup.

Enjoy warm in the morning. 

OVERNIGHT AVENA CON CHIA 

Oats are a time-honored food for postpartum nourishment, known for their ability to help boost milk supply. Chia seeds, another powerful ancestral food, are rich in essential minerals such as calcium, copper, iron, magnesium, manganese, and niacin—all of which support recovery and overall vitality after birth. Their gentle texture and mild flavor make them an easy addition to many postpartum meals.

To enhance digestibility and nutrient absorption, I soak my oats overnight with a splash of lemon juice. This simple step helps break down phytic acid—a naturally occurring compound in grains, seeds, and legumes that can inhibit the body’s ability to absorb key minerals like iron, zinc, and calcium. Since chia is so rich in these very nutrients, reducing phytic acid in your meals helps ensure you're getting the most nourishment from every bite.

Please note: This recipe is high in fiber, so be sure to drink plenty of fluids when eating any high fiber foods. 

INGREDIENTS

1 cup warm filtered water

1/2 cup old fashioned rolled oats

1/8 teaspoon ground cardamom

2 tablespoons chia seeds

1 tablespoon lemon juice

Pinch of sea salt

Ground cinnamon

Honey or maple syrup to taste

Your favorite milk (dairy or non-dairy)

Blueberries (optional), I purchase frozen wild blueberries from Trader Joe's 

Special equipment: wide mouth glass jar(s) with lid                         

INSTRUCTIONS

Add water, oats, cardamom, chia seeds, lemon juice, and salt to the jar.  Mix.  Cover with lid and leave on the counter. The next morning sprinkle your oats with cinnamon, add a splash of milk, sweeten with honey or maple, and top with berries, if you desire.

chian. chia

cueponi. it blossoms

huelpahtic. very tasty

– little Nahuatl words

QUELITES AND FRIJOLES 

The word quelite comes from the Nahuatl word quilitl, which refers to any wild, edible green. Among the most commonly enjoyed quelites are wild amaranth, lambsquarters, and one of my personal favorites—verdolagas (also known as purslane). These traditional greens are highly nutritious and deeply rooted in our ancestral foodways.

If you’re unable to source wild greens, fresh spinach or Swiss chard make excellent substitutes. Dark leafy greens are naturally rich in protein, essential minerals, and vitamins—making them ideal for a nutrient-dense postpartum dish.

If you are in the early days of la cuarentena, I recommend omitting the pinto beans, as legumes can sometimes cause gas or discomfort. Instead, try adding a gently cooked egg for a softer, easily digestible source of protein.

INGREDIENTS

2 tablespoons olive oil

1/4 cup purple onion, minced

1/2 teaspoon cumin seeds

1 1/2 lbs. fresh quelites or any other leafy green if you cannot get wild greens. If using verdolagas, just use the leaves.

Sea salt

1 cup whole, cooked pinto beans

INSTRUCTIONS

Warm the oil over medium heat in a deep, wide skillet. Stir in the onion and sauté several minutes, until translucent. Add the greens and cumin. Cover, reduce the heat to medium low, and cook for about for 5-10 minutes, until the greens are wilted but still deep green.

Stir in pinto beans and heat through. Add salt. Serve warm. 

KITCHEN CURANDERA’S AROMATIC LIVER

This is a recipe I shared at the Indigenous Birth Conference in Phoenix, Arizona, where it was enthusiastically received—many of the participants, mostly doulas and midwives, called it a game changer.

Liver is an incredible source of highly bioavailable nutrients, meaning the body can easily absorb and utilize what it offers. Just one ounce of chicken liver delivers a powerhouse dose of vitamin A—an essential nutrient that newborns rely on through colostrum and breast milk—as well as key B vitamins like B2 (riboflavin), B3 (niacin), B12, and folate. These B vitamins are crucial for energy metabolism and red blood cell production. Liver is also rich in copper, heme iron, selenium, and phosphorus, making it one of the most nutrient-dense foods you can offer during the postpartum window—and beyond.

The spices used in this recipe are not only delicious, but also galactagogues, meaning they can support milk production. Cooked liver can be folded into tacos, scrambled eggs, or puréed and frozen in ice cube trays to add into soups and stews as needed.

Make it your own! I suggest starting with one or two cloves of garlic, but you can adjust to your taste—or omit it entirely. Listen to your body, and if you're nursing, pay attention to how your baby responds. Some little ones love garlic, while others are more sensitive to it.

And even if you’re not postpartum, this dish is a deeply nourishing addition to any family meal. As with all ingredients, use the best quality your budget allows—your body deserves it.

INGREDIENTS

1/3 cup ghee

1/2 lb. chicken liver, sinew removed, rinsed, chopped (grass-fed if possible)

1 tsp. sea salt

1 - 2 garlic cloves, minced

1 tsp. ground cumin

1/2 tsp. ground cinnamon

1/4 tsp. ground ginger

1/4 tsp. ground nutmeg

1/4 tsp. ground cardamom

1/4 tsp. ground cloves

juice of one lemon

INSTRUCTIONS

1.    Sprinkle sea salt on the chopped liver.

2.    In a saute’ pan, melt the ghee on medium heat.

3.    Add the liver and brown the pieces for 1 to 2 minutes.

4.    Add the garlic and spices, stir. Turn the heat down to low.

5.    Cover pan and let liver cook for another 7-10 minutes.

6.    Remove pan from heat.

7.    Add lemon juice, serve warm.