Nourishing Recipes for the First 40 Days- Postpartum Support Through Food
In Traditional Chinese Medicine (TCM), the first 40 days after birth- known as the Golden Month- are considered a critical time for physical healing and long-term wellness. In my previous post, I introduced the foundational principles of postpartum care, including the importance of rest, warmth, and nutrition. In this follow-up post, I’m sharing a curated list of supportive foods and simple, healing recipes to help you replenish Qi, restore Blood, and nourish your Essence during this important window of recovery.
Even simple meals, when prepared with intention and the right ingredients, can have a profound impact on your recovery. These dishes are designed to be practical and deeply nourishing, and I encourage you to share this information with those helping you during postpartum.
Postpartum-Supportive Foods in TCM
These foods are commonly used in East Asian postpartum practices and offer targeted support for the physical and energetic changes that occur after birth:
Qi, Blood & Essence-Rich Foods
• Animal proteins: Beef, lamb, chicken, eggs, bone broth, black-boned chicken (available at many Asian markets)
• Organ meats: Liver, heart, kidney
• Beans and legumes: Kidney beans, black beans, black soybeans, lotus seed
• Cooked vegetables: Beets, spinach and greens (cooked), yams
• Fruits: Cherries, plums, tomatoes, black grapes or grape juice
• Warming herbs and spices: Ginger, garlic, cinnamon
• Nourishing extras: Black sesame seeds, walnuts, goji berries (gou qi zi), red dates (jujube)
These ingredients support your body’s recovery by building energy, strengthening digestion, and encouraging healthy milk production.
Recipes for the Golden Month
These easy-to-prepare meals follow the principles of Traditional Chinese Medicine—warm, soft, nutrient-rich, and digestible.
Golden Month Congee
A classic rice porridge that supports digestion while building Qi and Blood.
Ingredients
• 1 cup white or glutinous rice
• 8–10 cups water or broth
• 4–6 slices fresh ginger
• 1–2 dried red dates (jujube), pitted
• 1 small sweet potato, diced
• Optional: shredded chicken, goji berries, soft-boiled egg
Instructions
Rinse rice and combine all ingredients in a large pot. Bring to a boil, then reduce to a low simmer for 1–2 hours, stirring occasionally, until soft and creamy. Add optional toppings before serving. Eat warm.
Herbal Bone Broth
This mineral-rich broth can be sipped on its own or used as a base for soups and grains.
Ingredients
• 1 whole chicken or 2 lbs bones (chicken or beef)
• 2 slices dang gui (Angelica sinensis)
• 1 tbsp goji berries
• 2–3 slices fresh ginger
• 1 tbsp apple cider vinegar
• 10–12 cups water
Instructions
Add everything to a slow cooker or stockpot. Bring to a boil, then reduce to a simmer and cook for 6–12 hours. Strain and store in glass jars. Reheat as needed and sip throughout the day.
Black Sesame & Walnut Congee
This dish helps support Kidney energy and is especially grounding and nourishing.
Ingredients
• ½ cup glutinous rice
• 6–8 cups water
• 2 tbsp toasted black sesame seeds, ground
• ¼ cup walnuts, chopped
• 1 tbsp goji berries
• Optional: drizzle of honey or maple syrup
Instructions
Simmer rice until soft and creamy (about 1 hour). Add sesame, walnuts, and goji berries. Cook another 10 minutes. Sweeten lightly if desired and serve warm.
Liver & Greens Stir Fry
A quick, warming dish high in iron and essential nutrients.
Ingredients
• ½ lb organic chicken or beef liver, thinly sliced
• 1–2 cloves garlic, minced
• 1 tsp ginger, minced
• 1 bunch spinach or bok choy
• 1 tbsp sesame oil
• Dash of tamari or coconut aminos
Instructions
Sauté garlic and ginger in oil until fragrant. Add liver and stir-fry for 2–3 minutes. Add greens and cook until wilted. Serve immediately over rice or congee.
Steamed Yams with Black Beans and Ginger
Simple and easy to digest, this dish supports Qi and digestion.
Ingredients
• 1 medium yam, peeled and diced
• ½ cup cooked black beans
• 1 tsp grated ginger
• 1 tbsp sesame oil or ghee
Instructions
Steam yams until tender. In a separate pan, sauté ginger in oil, then add beans. Combine with yams and serve warm.
If you have questions about how to individualize your recovery plan or want to explore how Chinese herbal medicine or acupuncture can further support you, I’d be honored to work with you.