C-RECOVERY VEGETABLE STEW 

The beauty of this VEGETABLE stew is the creative freedom it offers. You can add whatever fresh produce you have to this basic recipe because it will lovingly embrace almost any combination of vegetable. E.g., throw protein like cooked chicken or sausage if your body desires them. And a great meal to ask visiting friends or your partner to help with. Anyone can chop carrots or wash and slice leeks under your gentle guidance, as you sway side to side with baby. Good for moms who’ve given birth by cesarean section, because it is so gentle on the digestion and contains some nurturing and lubricating saturated fats. If you are scheduled for a C-section, make this soup ahead of time and freeze it. 

Serves 6-8 

3 tablespoons ghee or grass-fed butter 

1 white or yellow onion, roughly chopped 

2 leeks, white parts only, thinly sliced 

Sea salt 

4 medium carrots, peeled and cut into cubes 

3 medium russet potatoes, peeled and cut into cubes 

4 medium tomatoes, peeled and cut into cubes, keeping as much juice as possible to add to stew 

2 cups (140 g) loosely packed mushrooms, quartered 

1 tablespoon ground cumin 

2 cinnamon sticks 

1 cup (120 g) raw cashews 

1 tablespoon coriander seeds 

1 thin slice of ginger (about the length of your pinkie finger) 

1 dried bay leaf 

6 cups (1.4 L) vegetable broth or water 

1 ½ cups (300 g) millet 

1 large handful of green beans 

Juice of half a lemon 

Heat the ghee or butter in a medium pot over medium-high heat. When it’s hot, add the onions and leeks with a pinch of salt, stirring frequently, unit the vegetables are golden brown and tender, about 10 minutes. 

Add the carrots, potatoes, tomatoes and their juices, mushrooms, cumin, cinnamon sticks, cashews, coriander seeds, turmeric, ginger, and bay leaf to the pot, along with the broth. Bring to a boil over medium-high heat and cook for 15 minutes, uncovered. Add the millet, reduce heat to low, and simmer for 30 minutes, covered. Stir in the coconut milk and green beans and cook for another 10 minutes over low heat, covered. 

Remove from heat and season with the lemon juice and salt, to taste. 

Serve hot or store in the fridge for up to 5 days, glass mason jars for up to 3 months. 

By the first forty days recipes 

OXTAIL STEW  

It is a slow-cooking dish that takes time and patience- but not much skill or effort. A classic of Jamaican cooking, oxtail stew should really be made with a Bob Marlay soundtrack reminding you that “every little thing gonna be alright”. This humble meat is a prime example of what used to be called “peasant food” - the least chic and cheapest cut of meat available- but now it’s trendy again, so you may have to tussle for it at the butcher’s case.  Ask a savvy friend to procure the meat and make the stew as a gift for your partner and you. Jamaicans serve it with lima beans and rice, but it ‘ll be delicious over clouds of mashed potatoes, polenta (cooked according to package directions), or with rice (you choose the type) and goat cheese. 

 Serves 6-8 

3 tablespoons (45ml) olive oil, plus more if needed 

1 cup (110 g) roughly chopped white or yellow onion 

6 loosely packed cups (450 g) sliced or quartered mushrooms 

Sea salt and freshly ground pepper 

4 pounds (1.8 kg) bone-in oxtails, all sizes 

2 quarts (2L) homemade or store-bought broth 

2 tablespoons soy sauce, tamari, or Bragg Liquid Aminos 

4 small to medium ripe tomatoes, quartered, with seeds left in 

2 large carrots, unpeeled, cut into thick slices 

1 clove garlic, minced 

4 pinches of fresh thymes or 2 pinches of dried thyme (optional) 

For the roux (optional) 

6 tablespoons (85 g) salted grass-fed butter, at room temperature 

6 tablespoons (45 g) all-purpose flour 

In a large pot, heat the oil over medium heat. Brown the onions into a mushroom until they turn a golden brown. Turn off the heat and transfer the mushrooms and onions to a small bowl and set aside. Season the oxtail bones with sea salt and pepper and place into the pot until the edges brown slightly, about 10 minutes. Add the tomatoes, carrots, garlic, and thyme, if using, along with the sauteed mushrooms and onions. 

Let simmer for another 2 hours over low heat, covered. If the meat has not fallen off the bones yet but the liquid has decreased, add more broth or water and continue cooking until it does. Turn off the heat, then season the stew with salt and pepper to taste. 

If you would like a thicker stew, make butter and flour roux: In a small pot, heat the butter over medium-high heat.  Whisk in the flour and mix until it starts to bubble. Reduce heat to low and turn the whisking into a gentle stir. Fold the roux into the oxtail stew. 

Although it’s ready to eat hot, the leftovers are the best. Store in the fridge for up to 5 days or freeze in 

 2- cups (455-g) portions in zip-tight plastic bags or glass mason jars for up to 3 months. 

TIPS: Oxtail will do very well in a slow cooker. Cook on low heat for 4-6 hours, adding more liquid, as needed, until the meat falls off the bones. Scoop off the fat on top after cooking, or after it cools and congeals in the fridge. 

The first forty days recipes 



VEGETABLE AND LENTIL SOUP 

Ingredients: 

1 cup dried green or brown lentils, rinsed 

4 cups vegetable broth 

2 carrots, chopped 

2 celery stalks, chopped 

1 onion, chopped 

2 cloves garlic, minced 

1 can diced tomatoes 

1 cup diced tomatoes 

1 cup spinach leaves (optional) 

1 teaspoon cumin 

1 teaspoon paprika 

Salt and pepper to taste 

INSTRUCTIONS: 

In a large pot, combine lentils, broth, carrots, celery, onion, and garlic. Bring to a boil, then reduce heat and simmer for about 30 minutes or until lentils are tender. 

Add diced tomatoes, cumin, paprika, salt and pepper. Continue to simmer for another 10 minutes. 

If using, stir in spinach until wilted. 

Allow the soup to cool before portioning into freezer-friendly containers. 

 Spinach and Feta Stuffed Chicken Breast 

Ingredients: 

4 boneless, skinless chicken breasts 

1 cup frozen spinach, thawed and drained 

½ cup crumbled feta cheese 

2 cloves garlic, minced 

Salt and pepper to taste 

Olive oil for cooking 

INSTRUCTIONS: 

Preheat oven to 375°F (190°C) 

In a bowl, mix spinach, feta, garlic, salt, and pepper. 

Cut a slit in each chicken breast to create a pocket. Stuff each breast with the spinach-feta mixture. 

Heat olive oil in a skillet over medium-high heat. Brown the chicken on both sides. 

Transfer the chicken to a baking dish and bake for about 20-25 minutes, or until cooked through. 

Allow the chicken to cool before wrapping and freezing 

Quinoa and Black Bean Stuffed Peppers 

4 bell peppers, halved and seeds removed 

1 cup cooked quinoa 

1 can black beans, drained and rinsed 

1 cup shredded cheese ((optional) 

1 teaspoon chili powder 

Salt and pepper to taste 

Salsa for serving 

INSTUCTIONS: 

1 In a large bowl, combine cooked quinoa, black beans, corn, cheese (if using), cumin, chili powder, salt, and pepper. 

2 Stuff each pepper half with the quinoa mixture. 

3 Place the stuffed peppers on a baking sheet and freeze until sold. Once frozen, transfer to freezer bag for long-term storage. 

4 To serve, bake the frozen stuffed peppers at 375°F (190°C) for about 35-45 minutes, or until heated through. 

These recipes are not only nutritious but also convenient for postpartum meal prep. Be sure to label and date each container before freezing, and always follow safe freezing and thawing practices. When reheating, ensure the food is cooked thoroughly to maintain safety and quality. 

Vegan Umami Broth 

Roasting the vegetables along with a trio of umami-rich ingredients (miso, mushrooms, and kombu) gives this meat-free broth a deep, satisfying flavor that can be used in a variety of soups or braises. You can even sip it on its own or top it with scallions and fresh chiles. 

Ingredients 

Makes about 2 quarts 

3 tablespoons white miso 

2 tablespoons vegetable oil 

8 dried shiitake mushrooms 

4 6x4-inch pieces kombu 

2 medium onions, unpeeled, halved through root, very thinly sliced 

1 medium carrot, unpeeled, very thinly sliced 

1 celery stalk, thinly sliced 

1 head of garlic, halved crosswise 

6 sprigs parsley 

1 teaspoon black peppercorns 

Preparation 

Step 1 

Preheat oven to 300º. Whisk miso, oil, and 2 Tbsp. water in a small bowl. Crush mushrooms and kombu with your hands over a rimmed baking sheet. Add onions, carrot, celery, garlic, and parsley and toss to combine. Drizzle miso mixture over vegetable mixture and toss to coat. Bake, tossing halfway through, until vegetables are slightly shriveled, and mixture is fragrant, 60–75 minutes. 

Step 2 

Transfer vegetable mixture to a large pot. Add peppercorns and 4 quarts cold water. Bring to a boil, then reduce heat and simmer, uncovered and stirring occasionally, until broth is reduced by half, 60–75. 

Step 3 

Let broth cool, then strain through a fine-mesh sieve into a large bowl, pressing on solids to extract as much liquid as possible; discard solids. 

Step 4 

Do Ahead: Broth can be made 3 days ahead. Let cool; cover and chill or freeze for up to 3 months. 

These recipes are not only delicious and healing but also perfect for postpartum meal prep. Label and date your containers before freezing, and enjoy the convenience of ready-to-eat nourishment during your recovery journey!