Pork and Rice Soup with Water Spinach + Fried Egg + White Rice
A simple yet nutritious meal for postpartum mothers. Water spinach helps to cool the body, detoxify, and boost milk production. Combined with protein-rich minced pork and a fried egg, this meal is both delicious and quick to prepare.
Tip: Sauté the pork with onions and garlic before adding the water spinach to enhance the flavor and sweetness of the soup.
Pan-Seared Salmon + Steamed Vegetables + Brown Rice Porridge
Salmon is a superstar when it comes to lactogenic foods, thanks to its high omega-3 content, which is beneficial for both the mother’s brain health and the baby’s development. Pairing it with brown rice porridge – a whole grain rich in fiber – will keep moms feeling fuller longer and aid digestion.
Tip: Marinate the salmon with a little salt, pepper, and lemon juice for 5 minutes before pan-searing to eliminate any fishy odor.
Butternut Squash Soup with Fresh Shrimp + Buttered Toast
A light yet nutritious meal. Butternut squash is great for eye health and skin, while shrimp is a good source of calcium and protein. This meal is especially suitable for breakfast or when moms are feeling under the weather.
Quick cooking tip: Boil the butternut squash until soft, then blend it with steamed shrimp, a little chicken broth, and unsweetened fresh milk. Season to taste, and you’re done!
Braised Pork and Quail Eggs + Steamed Water Spinach + Hot Rice
A flavorful and traditional Vietnamese meal. Braised pork and quail eggs are not only delicious but also provide a good source of protein, fat, and minerals for postpartum mothers.
Braised pork and eggs is a familiar dish, but it’s a real help for new moms. Pork provides protein, iron, and essential fats for recovery, while eggs supply zinc and vitamin D for immune support. This dish not only tastes great but also helps mothers maintain a quality milk supply for their babies.
Tofu in Tomato Sauce + Garlic Sauteed Greens + Rice Vermicelli
For mothers who prefer a light vegetarian meal, this is an ideal choice. Tofu is a good source of plant-based protein and is easy to digest. Sauteed greens with garlic provide fiber and support the digestive system.
Secret tip: Fry the tofu until golden and crispy before adding the tomato sauce for a more flavorful and appealing dish.
Stir-fried Chicken with Mushrooms + Winter Melon Soup with Shrimp + White Rice
Chicken breast is a lean and protein-rich food, perfect for new moms wanting to control their weight after childbirth. When combined with mushrooms and a refreshing winter melon soup, the meal becomes not only delicious but also lactogenic.
Suggestion: Use thinly sliced chicken breast and quickly stir-fry it with wood ear and straw mushrooms to retain their natural sweetness. Cook the winter melon soup briefly, as overcooking can make it mushy.
Beef and Noodle Stir Fry + Seaweed and Tofu Soup
A Western-style dish with a simple twist – beef and noodle stir-fry with tender beef and easy-to-eat noodles. Pair it with a bowl of refreshing seaweed soup, rich in minerals, to feel light yet energized throughout the day.
Note: Seaweed is a good source of iodine and soluble fiber, beneficial for the thyroid and digestive system. Include it in your weekly menu!
Conclusion
The journey of motherhood is filled with joy and silent hardships. Amidst the chaos, a wholesome and effortless meal can provide the energy to stay strong and care for your baby. Don’t let meals become a daily burden. With just 30 minutes per meal, the above suggestions will help you stay healthy, lactate abundantly, and spend less time in the kitchen.
Remember, a well-nourished and cared-for mother is the foundation of a happy family.
The Ultimate Summer Meat: Nourish and Cool Your Body With This Unexpected Protein Source
This type of meat is a nutritional powerhouse, packed with protein, essential vitamins, and minerals that promote overall health and well-being. Its cooling properties make it an ideal summer delicacy, offering a refreshing and nourishing experience.
The Ultimate Guide to Cooking Shrimp: A Secret Ingredient for a Vibrant, Delicious Dish
With just a handful of these familiar herbs added to the boiling pot, you will notice a remarkable difference in both flavor and color. Not only will the shrimp taste better, but it will also be five times more nutritious.
The Ultimate Superfood: Uncovering the Humble Root with an Astonishing Vitamin C Punch.
In Vietnam, there exists a wondrous root vegetable boasting an impressive nutritional profile. This humble tuber, unknown to many, contains a staggering amount of vitamin C, with levels up to ten times that of an apple. Not only is it exceptionally nutritious, but also remarkably affordable. Incorporate this vegetable into your diet to bolster your immune system and experience its delightful flavor, especially when slow-cooked with meat.
The Ultimate Superfood: Unlocking the Power of the “Poor Man’s Ginseng”
Among the myriad of familiar vegetables in Vietnam, the young stems and leaves of the sweet potato plant, known as “rau lang”, were once considered a “poor man’s dish”, often found growing wild in abundance in gardens and by the rice fields.
How to Grow Bean Sprouts at Home: A Step-by-Step Guide to Delicious and Healthy Sprouts
With this easy method, you can grow your own clean and delicious bean sprouts without any chemicals.
