Your postnatal time comes with lots of challenges, from sleep deprivation to hormonal readjustment. Poor nutrition does not have to be added to the mix! Do yourself a massive favour and take some time to plan for your postpartum period while you are still pregnant (or get a professional to do it if that’s not your thing). You and your wellness are so worth it!
Thinking about what is easy to make, freeze and consume without having to handle a full blown cutlery set, enter the new craze: Chicken Bone Broth.
Unless you are a vegetarian/vegan, chicken bone broth is probably the world’s most complete food and ridiculously ideal for both labour and postpartum. It aids your digestion, healing, keeps you hydrated and topped up with all the nutrients.
During labour, chicken bone broth can be easily consumed and provides you with energy without making you feel heavy and sluggish. The gelatin content is said to ease nausea and it is considered a “clear liquid”, so if you have been advised not to eat for whatever reason, this one is still on the menu!
Some of the benefits of bone broth:
Gelatin, collagen, elastin and hyaluronic acid:
After 40+ weeks of pregnancy, your joints, tendons, ligaments and also your skin have been thoroughly tested. The above help your body restore, heal and strengthen.
Calcium, magnesium, silica, iron, phosphorus, amino acids:
Packed with minerals that are readily absorbed by your body, these are of immense importance to your overall wellbeing and postpartum recovery.
With you blood volume increased by 50%, pregnancy is tough on your liver as it filters for two. After birth, your liver works hard to return your body to a balanced state.
During labour, you lose a large amount of fluid. There’s blood, sweat, amniotic fluid and urine. Your body is also preparing to make breastmilk to feed baby. Chicken bone broth effectively rehydrates your body.
This is my favourite recipe for Chicken Bone Broth. It’s simple, delicious and easily frozen and thawed. I try to use organic veg and as fresh as possible. Pro tip: freeze in ice cube trays for labour!
Large stock pot or slow cooker
1 whole organic chicken carcass
1/4 cup Apple Cider Vinegar (you won’t taste it, the vinegar makes sure that all the minerals are removed from the bones)
2 stalks of celery or celeriac
2 large carrots, roughly chopped
1 onion, quartered or 1 leak, roughly chopped
2 to 3 Garlic Cloves, crushed
Fresh herbs (I like parsley and rosemary)
Salt to taste
Filtered or bottled water
Put all ingredients into the stock pot or slow cooker, cover with water.
For the slow cooker: set on low for 24 hours.
If cooking on a hob: bring to a boil and simmer on low heat for a minimum of 5 hours, the longer the better.
When finished, strain through a metal sieve and fill into bottles, glass jars or freeze.