What’s the best type of recipe for postpartum recovery? One that is simple, versatile, and…
Support Your Immune System Postpartum With This Yogurt Parfait
March 29, 2023 • By Anne Omland
This recipe checks a lot of boxes, hits the right buttons, consider this a one stop shop to support your postpartum body inside and out. We’ve got probiotics, fiber to support digestion, antioxidants for inflammation, oats for more fiber and to support lactation, fat, protein and so much more!
AND I also want to recognize that we are often guided away from both dairy and col goods postpartum and I’m over here singing the praises of a cold, dairy recipe for you to make. So before we dive in any deeper let me just say that as we recommend in 5 Foods To Favor & 3 To Avoid Postpartum, we are doing just that…recommending. These aren’t hard and fast “rules” or laws you need to obey.
I still recommend warming foods that are easy to digest. And the cooking process sort of begins the digestion or breaking down process of foods so that our bodies don’t have to work as hard. Yet, as with everything postpartum, moderation is best.
Plus this parfait is both delicious and packs a big bang for your buck nutritionally.
And I want to take a moment and highlight why probiotics are important postpartum:
- Help aid in digestion and address the constipation often experienced immediately postpartum
- Support irregularity of bowel movements which can occur for months postpartum while your body rebalances
- Help break down foods and reduce gas, bloating, and constipation.
- Improve gut bacteria
Did you know that the majority of your immune system lives in your GI tract? So it’s important to improve and strengthen your gut flora in order to strengthen your immune system postpartum. The hormonal imbalances after childbirth, plus lack of sleep, leave your immune system weakened. Promoting good gut health with probiotics can help strengthen it.
New research suggests taking probiotics in pregnancy can even ward off postpartum depression! So go ahead and add these ingredients to your grocery list now or better yet, send this recipe to someone who loves you and have them do it! Looking to support your mental health with nutrition? Click here to learn more.
As always, I invite you to go ahead and share this recipe with someone who loves you and ask them to prepare it for you 🙂
I like this granola recipe from The First 40 Days but feel free to use any homemade or store bought. Most farmer’s markets have delicious options too!
Coconut & Fig Granola
- 6 cups rolled oats
- ½ cup cooked grains- wild rice, millet, quinoa or buckwheat
- 1 cup shredded unsweetened coconut
- 1 ½ cups roughly chopped dried figs
- 1 ½ cups liquid sweetener: honey, maple syrup, brown rice syrup, or coconut nectar
- ¾ cup salted grass-fed butter or coconut oil
- Zest of 1 organic orange
- 1 tsp sea salt
- 1 tsp ground cinnamon
- 1 tbsp pure vanilla extract
- Preheat oven to 300 degrees F. Grease or line with parchment 2 large rimmed baking sheets
- In large bowl, mix the oats, grains, coconut and figs
- In a medium saucepan over medium heat, slowly melt the sweetener of choice and butter, stirring frequently
- Remove from heat and whisk in orange zest, salt, cinnamon and vanilla
- Add to the oat mixture, stir until everything is coated
- Divide mixture between two baking sheets and spread out in an even layer
- Place one baking sheet on top oven rack and the other on the bottom rack
- Bake ~30 minutes, rotating the baking sheets halfway through- stir as you switch them
- Granola is done when toasted and nicely golden brown in color
- Cool before eating
- Store in an airtight container at room temp up to 2 weeks
Assemble The Parfait of Your Dreams
- Grab a bowl
- Add a couple spoonfuls of either full fat greek yogurt, kefir, or plant based yogurt (I use plain yogurt to keep blood sugar levels more steady)
- Sprinkle chia seeds on top
- Add a layer of granola
- Top with your favorite berries and a couple sliced figs and/or some more granola!
- Optional: add a spoonful of your favorite natural nut butter for a protein boost
This is a loose guide as you can create your parfait however you like it best!
And if you’re looking to add more probiotics to your life, consider whole foods such as keifer, sauerkraut, kimchi, full fat yogurt, kombucha, or apple cider vinegar. And if choosing supplements, lookfor anywhere between 5 to 40 billion live cells.