Meatballs: The Magical Postpartum Recovery Food

What’s the best type of recipe for postpartum recovery? One that is simple, versatile, and can be made in big batches to freeze for later. And these meatballs have you covered in both flavor and nourishment.

Okay, so we already know that meatballs are a classic for a reason, but why should they be a staple for postpartum recovery? They are PACKED with nutrition – let’s take a look.

Protein: Red meat is an excellent source of protein and any time our bodies are in recovery mode, we can benefit from increased protein intake to support muscle and tissue recovery. 

Fat: Beef has a variety of fats that add flavor, nutrition, and calories, and this is what we want! Caloric needs increase during the postpartum recovery period, especially when breastfeeding as we need an additional 500 calories/day to produce adequate breast milk. When purchasing ground beef, I recommend buying grass-fed when possible as the meat has more omega-3 fatty acids and less omega-6 fatty acids than conventionally raised beef. 

Iron: It’s essential to replenish iron as our levels drop during childbirth. In fact, postpartum iron deficiency and anemia are very common and can lead to complications such as postpartum depression and thyroid issues. Beef is a great source of highly absorbable iron.

I absolutely love meatballs because they are incredibly delicious, filling, and come together quickly. Make a double or triple batch (or ask a loved one to make them for you!!!) and store them in the freezer until you’re ready to eat! Enjoy them over your favorite grain, a bed of greens, pasta, roasted vegetables, or on their own for a midday boost.

Classic Meatballs 

Makes about 20 meatballs

Ingredients:

1 pound grass-fed ground beef 

1/3 cup almond flour

1 large egg

3/4 teaspoon kosher salt

1/4 teaspoon dried oregano

1/4 teaspoon dried rosemary

1/4 teaspoon freshly ground black pepper

1 tablespoon avocado oil

Directions:

Preheat the oven to 350° Fahrenheit. 

In a medium mixing bowl, combine ground beef, almond flour, egg, salt, oregano, rosemary, and black pepper. Use your hands to mix thoroughly until combined and roll into 20 meatballs (about 1-inch across). 

Add avocado oil to a large oven-proof skillet over medium-high heat. Transfer the meatballs to the hot skillet and cook for 30 seconds per side, turning with tongs to brown all sides evenly. 

Transfer the skillet to the oven and bake for 10 minutes. Check internal temperature to ensure the middle has reached 160° Fahrenheit. Carefully remove the skillet from the oven and transfer the meatballs to a clean plate. 

Serve immediately or allow to cool before storing in the fridge or freezer.

Sources:

Kominiarek, Michelle A, and Priya Rajan. “Nutrition Recommendations in Pregnancy and Lactation.” The Medical clinics of North America vol. 100,6 (2016): 1199-1215. doi:10.1016/j.mcna.2016.06.004

Reinagel, Monica. “Top 5 Nutrients for Postpartum Recovery.” Scientific American. December 5, 2019. https://www.scientificamerican.com/article/top-5-nutrients-for-postpartum-recovery/