Nourishing Homemade Bone Broth for Postpartum Recovery & Immune Support
Kana | Your Neighbourhood Doula
The quintessential postpartum beverage
Bone broth is a powerful, nutrient-dense food perfect for postpartum recovery. Rich in collagen, amino acids, and essential minerals, it helps postpartum moms heal faster, supports joint health, and aids in digestion! With high protein content, bone broth restores energy and promotes tissue healing, while being a warm, hydrating, and soothing option to comfort new mothers during the postpartum period.
Ingredients:
- 2 lbs organic beef or chicken bones (marrow and joint bones recommended for maximum nutrients)
- 2 tbsp apple cider vinegar (to extract minerals from the bones)
- 1 large onion, quartered
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3-4 garlic cloves, peeled
- 1-inch piece of fresh ginger, sliced (optional for anti-inflammatory properties)
- 1 tsp turmeric powder or 1-inch fresh turmeric root, sliced (optional for added anti-inflammatory benefits)
- 1 tsp sea salt (or to taste)
- Fresh herbs (such as parsley, rosemary, thyme) – a small handful for flavor and antioxidants
- 10 cups filtered water
Instructions:
- Prepare the Bones: Preheat the oven to 400°F (200°C). Place the bones on a baking sheet and roast for 30 minutes to enhance flavor and boost nutrient extraction.
- Add Ingredients to Stockpot or Slow Cooker: Transfer roasted bones to a large stockpot or slow cooker. Add apple cider vinegar, onion, carrots, celery, garlic, ginger, turmeric, and sea salt. Pour in filtered water until bones and vegetables are fully covered.
- Simmer for Maximum Nutrient Extraction: Bring to a boil, then reduce to a gentle simmer. For stovetop cooking, let it simmer for 12-24 hours. For slow cooker use, set it on low for 24 hours. Add fresh herbs during the last 30 minutes for enhanced flavor and health benefits.
- Strain and Store for Postpartum Use: Strain the broth using a fine mesh strainer to remove bones and vegetable pieces. Let it cool to room temperature, then store in glass containers. Keep in the refrigerator for up to 5 days or freeze in portions for longer storage.
- Enjoy for Postpartum Healing: Sip warm bone broth daily as a comforting drink or incorporate it into postpartum soups and stews for extra nourishment and hydration.
🥣 Postpartum-Friendly Comfort Bowl
An easy and nourishing postpartum meal with salmon, rice and mushroom.
This one’s perfect for those postpartum days when you want something cozy but don’t have the energy for a big cleanup . Everything cooks right in the rice cooker — the chicken, the rice, all that flavour. The lemon, garlic, and ginger make it super comforting but still light and refreshing. Plus, it’s packed with ingredients that help with digestion and give your body a little boost when you’re running on empty. Ingredients: Chicken Marinade: 300g chicken thighs 1 tbsp cooking sake (or cooking wine) 1 tbsp soy sauce 1 tsp grated ginger 1 tsp grated garlic Black pepper to taste Rice: 2 cups of uncooked rice Water (as per rice cooker instructions) Sauce: 2 tbsp lemon juice 2 tsp soy sauce 2 tsp oyster sauce 2 tsp sugar 2 tsp grated ginger 2 tsp grated garlic Black pepper to taste Topping: Chopped green onions Instructions In a bowl, mix chicken thighs with the marinade ingredients. Let it sit for at least 15–30 minutes (or longer if you have time). Add rice and water to your rice cooker as you normally would. Pour in any leftover marinade from the chicken and mix it into the rice. Place the marinated chicken directly on top of the rice, close the lid, and cook. While it’s cooking, mix all the sauce ingredients in a small bowl and set aside. Once the rice cooker finishes, fluff the rice, serve everything on a plate, and drizzle the sauce over top. Garnish with chopped green onions and enjoy! Why it’s great for postpartum: Packed with protein , iron , and choline from the chicken — all key for healing, energy, and milk production. Ginger and garlic help digestion and immunity , while lemon adds vitamin C to boost iron absorption . One-pot, cozy, and nutrient-rich — exactly what postpartum meals should be.
