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Recipes for easy healing and good lactation after delivery


Discussions on "Recipes for easy healing and good lactation after delivery" in "Preggers Health & Nutrition" forum.


  1. #1
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    Recipes for easy healing and good lactation after delivery

    Traditionally new mums are offered specific foods during confinement (the first 40 days after childbirth). These foods are believed to speed up recovery and provide vital nutrients to the new mother and her baby. But, there is a flip side as well. Most of these foods are high in calories because they are made with a lot of ghee and sugar. While breastfeeding increases your calorie requirements overdoing it will only make you gain weight.

    Your grandmother, mother and in-laws may insist you follow tradition. Whatever you choose to do, bear in mind that moderation is the key. Choose small portions and enjoy these traditional recipes.


    Harira

    This traditional recipe is believed to provide vital nutrients and aid lactation.

    Ingredients:
    2 tbsp desi ghee
    1 tsp grated almonds (badaam)
    1 tsp grated pistachio nuts (pista)
    1 tsp grated walnuts (akhrot)
    1 tsp grated cashew nuts (kaju)
    ¼ tsp carom seeds (ajwain)
    ¼ tsp turmeric powder (haldi)
    ¼ cup powdered sugar (boora) or jaggery (gur)
    Powdered edible gum crystals (gondh)
    ¼ cup powdered musk melon seeds (kharbuja seeds/magaz)
    ½ tsp powdered cardamom seeds (elaichi)
    (saunth)(dakhni gol mirch)1 glass filtered water

    Method:
    Heat the ghee in a pan and add the carom seeds.
    When the seeds start spluttering add all the dry fruits and magaz. Stir it all until the nuts get light brown.
    Sprinkle the powdered gum crystals into the pan next and keep stirring until the crystals puff up and the spluttering stops.
    Next add turmeric power to the mixture and stir well.
    Add water and sugar (or grated jaggery), and bring the mixture to a boil.
    Let the mixture cook on a low flame for a few minutes until the ghee starts separating. At this point the mixture should look like a thick syrup.
    It is ready! Pour it into a bowl and garnish it with cardamom powder. Note: The recipe may vary a bit from region to region. Some may add additional ingredients like black pepper (kali mirch), white pepper (dakhni gol mirch), nutmeg (jaiphal) or ginger powder (saunth).


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  2. #2
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    Re: Recipes for easy healing and good lactation after delivery

    Panjiri

    Like Harira, this traditional dish is also believed to provide vital nutrients and help lactation.

    Ingredients:
    1 kg whole wheat flour (gehun ka atta)
    1 kg pure desi ghee
    1/2 kg powdered sugar (boora)
    250 gm finely ground edible gum raisin crystals (gondh)
    25 gm powdered dried ginger powder (saunth)
    100 gm puffed lotus seeds (makhane)
    100 gm dried melon seeds, water melon seeds, pumpkin seeds (magaz)
    50 gm powdered carom seeds (ajwain)
    200 gm almonds (badaam)
    200 gm cashew nuts (kaaju)
    400 gm grated dried coconut
    100 gm walnut (akhrot)
    50 gm unsalted pistachio nuts (pista)
    50 gm Flame-of-the-forest (kamarkas) - optional

    Method:
    Heat 500 gm ghee in a heavy bottomed kadai
    Fry all the dry fruits one by one till they turn golden brown - first almonds, then cashew nuts, walnuts, pistachio nuts, lotus seeds and lastly melon seeds.
    Keep them aside on kitchen paper to drain the excess oil.
    In the same ghee, fry the kamarkas, and keep them aside as well.
    Next roast the grated coconut and keep it aside.
    Now, coarsely grind all the fried dry fruits, except the melon seeds. Mix the dry fruits, roasted coconut and melon seeds together in a large pan and keep aside. Grind thekamarkas into fine powder and keep them aside as well..
    Heat the remaining ghee and roast flour over medium heat till the colour of the flour changes to golden brown and the ghee starts separating.
    Turn down the flame at this point and sprinkle in powdered gum crystals. Keep stirring the mixture until the crystals puff up and the spluttering stops.
    Add the powdered saunth and ajwain to the roasted flour and stir the whole until all the ingredients are well blended.
    Turn off the flame. Keep on stirring the mixture for another 5-10 minutes.
    Now add the dry fruits, magaz, sugar and kamarkas to the roasted flour and mix well. Transfer the mixture in a large utensil or tray and let it cool.
    Store the mixture in an air-tight container and enjoy everyday.

    Tip: The recipe can also be made with sooji instead of whole wheat flour.
    For variety, cook 2 tablespoons of Panjiri in water or milk till it thickens. This becomes a delicious halwa.



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    Re: Recipes for easy healing and good lactation after delivery

    Gondh ke laddoo (edible gum laddoos)

    A traditional dish made by elders for the new mother, it is believed to provide vital nutrients and speed up recovery.

    Ingredients:
    1 kg whole wheat flour (gehun ka atta)
    ¼ kg pure ghee
    1/2 kg powdered sugar (boora)
    250 gm finely ground edible gum crystals (gondh)
    100 gm puffed lotus seeds (makhane)
    100 gm dried melon seeds, pumpkin seeds (magaz)
    200 gm almonds (badaam)
    200 gm cashew nuts (kaaju)
    400 gm grated dried coconut
    100 gm walnut (akhrot)
    50 gm unsalted pistachio nuts (pista)
    2 tsp cardamom powder (elaichi powder)
    ½ cup poppy seeds (khus khus)
    50 gm Flame-of-the-forest (kamarkas) - optional

    Method:
    Heat ½ the ghee in a kadai.
    Deep fry all the dry fruits one by one. First almonds, then cashew nuts followed by walnuts, pistachio nuts, lotus seeds, and lastly melon seeds.
    Remove when they turn brown and keep aside. In the same ghee deep frykamarkas.
    In a separate pan, heat 1 tbsp ghee and roast poppy seeds over low flame.
    When the poppy seeds have cooled, grind them with the kamarkas into a fine powder and keep aside.
    Next roast the grated coconut and keep it aside.
    Finely grind all the fried dry fruits. Add to the roasted coconut. Keep the mixture aside.
    Heat the remaining ghee in the kadai, and roast the flour over medium heat until golden brown.
    Lower the flame.
    Sprinkle powdered edible gum in to the roasted flour and keep stirring it till the crystals puff up and the spluttering stops.
    Turn off the flame. Keep stirring the mixture for another 5-10 minutes.
    Next, add cardamom powder, mixture of all the dry fruits, and powdered kamarkasand poppy seeds to the roasted flour. Mix the ingredients well. Add powdered sugar to the mixture.
    Set aside for a few minutes. Allow to cool to a temperature where you can safely handle the mixture.
    Smear a little ghee on your palms and make small balls (laddoos) while the mixture is still warm.
    Keep each laddoo on a tray. They will become firm once cool.
    Store it in an air-tight container.

    Note: You can also add nutmeg powder, fenugreek powder (methi), fenugreek leaves (kasoori methi) in these laddoos.



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    Re: Recipes for easy healing and good lactation after delivery

    Almond (Badaam) Sheera


    This traditional dish is rich in carbohydrates, vitamins B12 and E, and minerals like magnesium, copper, manganese, phosphorus.

    Ingredients:
    1 ½ cups almonds (badaam)
    3 cups double toned or skimmed milk
    ¼ cup ghee
    ½ cup sugar
    1 tsp diluted saffron paste (kesar) (optional)
    1 tbsp chopped pistachio nuts (pista) (optional)

    Method:
    Soak almonds overnight. Peel the skin off and grind to fine paste.
    Heat ghee in a heavy bottomed kadai.
    Fry the almond paste on a low flame till it turns to light brown.
    Slowly add milk to the mixture and keep stirring constantly. Bring the mixture to a boil.
    Simmer and let the mixture cook till it thickens.
    Add sugar and cook for another few minutes until it resembles the consistency ofHalwa
    Garnish with saffron paste and chopped pistachios.
    Serve hot.

    Tip: Since this is rich in sugar and ghee you may want to opt for a small helping in the morning. Another option is to mix about two teaspoons in a cup of hot milk and enjoy as a drink.



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    Re: Recipes for easy healing and good lactation after delivery

    Methi (fenugreek leaves) puris

    This dish is rich in iron, calcium, vitamins and minerals.

    Ingredients:
    2 cups whole-wheat flour (gehun ka atta)
    1 cup washed, finely chopped fresh fenugreek leaves (methi) / dried kasoori methi
    A pinch of turmeric powder (haldi)
    ¼ tsp carom seeds (ajwain)
    1 tsp coriander and cumin seeds powder (dhania-jeera powder)
    2 green chilies (finely chopped) - optional
    1 tsp roasted fennel (saunf) seeds - optional
    A pinch of asafetida hing
    Salt to taste
    1 tsp ghee or oil for frying

    Method:
    Mix all the ingredients (except the ghee/oil for frying) in a large bowl.
    Knead well to make a soft dough.
    Divide the dough into small balls.
    Roll out each ball into puris.
    Heat oil in a kadai and fry each puri till it turns golden brown.
    Serve hot with any vegetable of your choice.

    Tip: To cut out additional calories, skip the process of frying. Use the dough to make methi chapattis or paranthas instead.


    Milk Dalia

    A rich source of iron, calcium, fibre, carbohydrates and proteins, this dish makes for a wholesome breakfast option or evening snack.

    Ingredients:
    250 ml skimmed or double-toned milk
    50 gm broken wheat (dalia)
    1 tsp ghee
    2 tsp sugar/powdered jaggery (gur)
    1-2 cardamom (elaichi), seeds powder (optional)
    1 tbsp sliced almonds (badaam)
    Few raisins (kishmish)
    Any other dry fruit of your choice - walnut, pistachio or cashews

    Method:
    Fry the broken wheat in 1 tsp of ghee till it turns golden brown. Keep aside.
    In a separate pan bring the milk to boil and add roasted broken wheat to it.
    Bring the mixture to a boil -- stirring constantly.
    Simmer and let the mixture cook until the broken wheat turns soft.
    When cooked, add sugar or powdered jaggery. Mix well.
    Turn off the flame.
    Garnish with almonds, raisins and cardamom powder. Serve hot.

    Tip: To cut out additional calories, skip the process of frying the broken wheat. Dry roast in a pan for about 1 minute stirring constantly and add to the milk. Proceed as above.




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    Re: Recipes for easy healing and good lactation after delivery

    Moong dal vegetable khichri

    This popular dish is rich in protein, carbohydrates, folic acid and fibre.

    Ingredients:
    1 cup rice
    1 cup split yellow gram (moong dal)
    3 ½ cups filtered water
    ½ cup fine chopped or grated bottle gourd (lauki)
    ½ cup fine chopped or grated carrot (gajar)
    ½ tsp cumin seeds (jeera)
    ½ tsp turmeric powder (haldi)
    A pinch of asafetida (hing)
    4 peppercorn seeds (kali mirch)
    1 bay leaf (tej patta) (optional)
    4 cloves (laung) (optional)
    1 tbsp ghee
    Salt to taste

    Method:
    Wash the rice and dal well. Mix and soak in water for about 20 minutes.
    In a pressure cooker, heat ghee and add cumin seeds.
    When cumin seeds crackle, add asafetida, bay leaf, peppercorns and cloves.
    Add chopped/grated bottle gourd and carrot.
    Sauté the vegetables for a few minutes.
    Now add rice, dal, turmeric powder, and salt.
    Mix for about a minute or two.
    Add water to the mixture.
    Cook the khichri until the rice is well cooked.
    Serve hot with fresh curd and coriander or mint chutney.
    Tip: For variation use vegetables of your choice. To make it more nutritious you may want to use home-made vegetable or chicken stock instead of water.



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    Re: Recipes for easy healing and good lactation after delivery

    Oats porridge

    A rich source of iron, calcium, fibre, carbohydrates and proteins, this dish is believed to aid lactation.

    Ingredients:
    250 ml skimmed or double-toned milk
    50 gm rolled oats (jai)
    2-3 tsp sugar/honey/jaggery
    1-2 cardamom (elaichi) seeds crushed into powder - optional
    1 tbsp sliced almonds (badaam)
    Few raisin seeds (kishmish)

    Method:
    Dry roast the oats in a heavy bottomed kadai till they turn brownish.
    In a separate pan, heat the milk and add the roasted oats to it. Bring the mixture to a boil.
    Simmer and let it stand till the mixture is well cooked.
    Now add sugar to the mixture.
    Let the ingredients cook for few minutes. Keep stirring constantly.
    The mixture may thicken if cooked longer - use more milk if you prefer a smooth runny consistency.
    Remove from the flame.
    Garnish the mixture with almonds, raisins and cardamom powder. Serve hot.



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    Re: Recipes for easy healing and good lactation after delivery

    Ajwain halwa

    This traditional dish is believed to aid digestion and lactation as well as cleanse the uterus

    Ingredients
    1 cup whole wheat flour (gehun ka atta)
    ½ cup pure desi ghee
    ¼ cup sugar
    ½ tsp powdered carom seeds (ajwain)
    ¼ tsp dry ginger powder (saunth)
    A pinch of cardamom powder - optional
    Dry fruits (almonds, cashewnuts, raisins, walnuts) for garnishing - optional
    150 ml filtered water

    Method:
    Heat ghee in a heavy bottomed kadai.
    Add whole wheat flour and roast on medium flame until it turn golden brown and the ghee starts to separate.
    Now add carom seeds powder (ajwain powder) and dry ginger powder (saunth).
    Stir the mixture for a few minutes.
    Add sugar and mix well.
    Pour 150 ml of water and mix well.
    Cook the mixture until it thickens to the consistency of halwa.
    Remove from the stove. Garnish the halwa with dry fruits and a pinch of cardamom powder.
    Serve hot.



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    Re: Recipes for easy healing and good lactation after delivery

    Ajwain parantha

    A good breakfast or dinner option, this dish is believed to aid digestion and lactation and cleanse the uterus

    Ingredients:
    1 cup whole wheat flour (gehun ka atta)
    ½ tsp carom seeds (ajwain)
    1 tsp desi ghee
    Salt to taste
    Oil or ghee for frying

    Method:
    Knead the flour to make a dough. Keep the dough aside for about 15 minutes.
    Then divide the dough into many equal-sized portions.
    Roll out each portion, smear a little desi ghee and sprinkle a pinch of carom seeds and salt.
    Fold over and roll into a parantha
    Roast it on a hot griddle or tawa by applying oil/ghee on both the sides.
    Cook until well done. Serve hot with vegetables or dal of your choice or simply with coriander and mint chutney.

    Tip: To cut down on additional calories, skip roasting the paranthas with ghee. Make stuffed chapattis instead.



  10. #10
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    Re: Recipes for easy healing and good lactation after delivery

    Mandua (finger millet) ka halwa

    This traditional dish, made in the Kumaon and Garhwal regions of India, is a rich source of nutrients

    Ingredients
    1 cup Finger millet flour (Mandua ke atta)
    ½ cup pure ghee
    ¼ cup sugar or powdered jaggery (gur)
    ½ tsp powdered carom seeds (ajwain)
    ¼ tsp dry ginger powder (saunth)
    ¼ cup dried melon seeds, pumpkin seeds (magaz)
    A pinch of cardamom powder - optional
    Dry fruits (almonds, cashewnuts, raisins, walnuts) for garnishing - optional
    150 ml filtered water

    Method:
    Heat ghee in a heavy bottomed kadai.
    Add the mandua atta and roast on medium flame until it turns golden brown and the ghee starts to separate.
    Now add carom seeds powder (ajwain powder) and dry ginger powder (saunth).
    Stir the mixture for a few minutes.
    Add sugar and mix well.
    Pour 150 ml of water and mix well.
    Cook the mixture until it thickens to the consistency of halwa.
    Remove from the stove. Garnish the halwa with dry fruits, magaz and a pinch of cardamom powder.
    Serve hot.



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