Favorite Breastfeeding Foods: Chickpea-Filled Snacks

Chickpeas are high in estrogen and saponins—both are considered Galactagogues and help improve breastmilk production. Aside from that, they’re high in protein and nutrient-dense dense aiding in postpartum digestion and nutrition.

Cold Chickpea-Cucumber Salad

One of my easiest snacks that I love is a can of chickpeas, a diced cucumber, and a sprinkle of Tony Chachere’s. You could easily use other spice combinations: chili oil, turmeric and paprika, salt, and pepper. Whatever your heart fancies. Cucumbers are a great food for hydration, since they’re mostly water. Using chickpeas and cucumbers as the base for this snack is my jam, then I tweak what I put in when I meal prep for a few days giving me some variety.

I like to add diced red cabbage for extra nutrients and crunch. You could also do fresh or roasted red peppers instead, or tomatoes with basil and parsley. This is an easy snack to get creative with and have different variations of in those early postpartum days.

Roasted Spicy Chickpeas

Another easily modified recipe that makes it into my week almost every week are spicy roasted chickpeas. An easy one to use in a rice bowl or over a salad, or just by itself in a bowl—I love these little guys. I sprinkle more Tony Chachere’s or some chili oil, toss, and place on a pan and roast for 20-30 minutes at 425 in a preheated oven.

Again, an easily modified recipe, you could do these with just olive oil and salt, or with any spice combination your heart desires. I love to make a few cans of these and top my eggs with them in the morning or throw on a salad or a rice bowl for lunch.

Fried Chickpeas and Kale

One of my favorite morning recipes, I love adding this to a side of fried eggs for a quick, fresh breakfast. With a splash of chili oil and a sprinkle of salt, fry some chickpeas on medium heat for about 10 minutes. Add in a hefty handful of kale and mix until the kale is coated in oil. Let fry for another 5-7 minutes and serve with fried eggs and a slice of sourdough toast.

Chickpea Chocolate Mousse

I LOVE a good mousse, especially out of a glass jar in the bath tub with bubbles going. It’s one of my favorite ways to give myself a little luxury. The fact that this recipe includes dates is a huge bonus for me too. I like to add different toppings as well—crushed pumpkin seeds, blueberries, strawberries, what have you. I’m a big fan of using old baby food jars to set these mousses.

• 1-15 ounce can chickpeas (don’t drain)

• about 20 pitted-dates

• 1 1/4 ounces unsweetened cocoa powder (1/3 cup packed)

• 1 1/4 teaspoons pure vanilla extract

• 1/4 teaspoon sea salt*

• 2 tablespoons unsweetened full fat coconut milk

1. Add all ingredients to a blender, and bled on the highest speed until velvet smooth, and warm to the touch. This usually takes about four minutes. You’ll add the milk slowly by the teaspoon to get to the desired consistency.

2. Get out those used baby food jars or small mason jars and add the mousse to the jars. Place in the fridge for at least 3 hours, if not overnight.

3. Add toppings—think crushed nuts and seeds or fresh berries— and serve.

Chickpea Chocolate Chip Cookies

One of my favorite things postpartum is a sweet treat. We’re hardwired to crave sweets postpartum, and having something that we can snack on and not feel guilty about is key. With the dark chocolate chips and peanut butter, this is a great option as a late night snack—the two ingredients contain magnesium and tryptophan ensuring a good nights rest.

• 1 can chickpeas, drained and rinsed

• 1/3 cup salted natural nut butter

• 2 tablespoons honey, maple syrup, or 6 dates

• 1/3 cup oats

• 1 tablespoon full fat coconut milk or oat milk

• 3/4 cup dark chocolate chips

• Optional: 1/4 Cup dried cranberries, dried blueberries, or minced dates…

1. Preheat oven to 325 F.

2. Set aside chocolate chips (and dried fruit if using), and blend the remaining ingredients in a blender or food processor until batter is smooth. If the batter seems dry, add a splash of oatmilk or full fat coconut milk.

3. Transfer batter into a mixing bowl and fold in chocolate chips, and dried fruit if using.

4. Scoop out dough to form small balls about a half inch thick. Each ball should be about 2 Tbsp of dough.

5. Bake until golden brown or 15-20 min.

Postpartum Doula: What do we offer?

As a postpartum doula, services can look very different depending on the family’s needs. For some families I might be very hands on, and invested in the overnight care of a child while supporting the family for success the next day, while for others I may only stop in a few times a month to do laundry, or cook a few meals. The services provided by a postpartum doula are really guided by the needs of a family—and as we all know that isn’t always the same.

What Does a Postpartum Doula Do?

A postpartum doula is a trained professional who provides physical, emotional, and informational support to families in the first weeks or months after childbirth. While birth doulas assist during labor and delivery, postpartum doulas step in once the baby is born, offering guidance and hands-on help during a period of major transition and healing.

Emotional and Mental Support
One of the most important roles of a postpartum doula is to support the emotional well-being of the new parent(s). The postpartum period can be overwhelming, exhausting, and even isolating. A doula offers a calm, nonjudgmental presence, someone to talk to about birth experiences, the rollercoaster of emotions, or the challenges of newborn care. This emotional support can be vital in helping reduce the risk of postpartum depression and anxiety.

Infant Care Assistance
Postpartum doulas are well-versed in newborn care and can guide parents through the basics: feeding, diapering, bathing, swaddling, and soothing techniques. They’ll help you learn your baby’s cues, routines, and needs, making it easier to feel confident and connected as a new parent.

They can also support different feeding choices. Whether a parent chooses to breastfeed, formula-feed, or do a combination of both, a doula provides nonjudgmental help, such as troubleshooting latch issues, making bottles, or simply offering encouragement.

Parental Education and Resources
Postpartum doulas educate and empower parents by sharing evidence-based information. Instead of giving advice based on opinion or trends, doulas help families make informed choices that align with their own values and lifestyles. If there are challenges beyond their scope—such as medical issues or mental health concerns—they can provide referrals to lactation consultants, therapists, pediatricians, or other specialists.

Practical Household Help
What really sets postpartum doulas apart is their hands-on support around the home. They may prepare light meals, do baby laundry, tidy up, or help create a peaceful, organized environment. This frees up parents to rest, bond with their baby, or simply take a shower.

Some doulas also help with older siblings or pets, ensuring the whole household feels supported and cared for during the transition.

Support Is Tailored to Each Family
Every family’s needs are different, so postpartum doulas offer flexible, customized care. Some visit for a few hours a day over several weeks, while others offer overnight shifts to help with infant care while parents sleep. Doulas don’t replace a partner or family member—they complement and support the whole support system, helping everyone adjust with more ease.

Why Hire a Postpartum Doula?
Having a baby is life-changing, and while there’s often focus on the newborn, postpartum doulas make sure parents are nurtured, too. Their presence can ease anxiety, reduce stress, and create a more peaceful environment during a time that can otherwise feel chaotic.

In short, a postpartum doula is like a knowledgeable, compassionate guide through the early postpartum days—offering reassurance, rest, and the kind of support that helps families not just survive, but thrive.

Favorite Breastfeeding Foods: Dates

My Favorite Recipes Using Dates for Increasing Breastmilk

Folks will often say specific foods can’t increase milk production. Well, let’s bring dates into the conversation. To do that let’s give a little background of breastmilk production.

Prolactin in the main hormone responsible for the stimulation of breastmilk production. Levels can be increased by a baby suckling at the breast, through foods, better sleep hygiene, and exercise. Prolactin is critical for breastmilk production as it is the hormone that initiates the synthesis of milk proteins. Oxytocin meanwhile is responsible for let downs releasing milk.

With prolactin levels being highest at night (think midnight to 4 AM), it’s best to eat dates at night before bed, and have as a midnight snack while pumping. I’m a big fan of creating the habit of snacking/drinking a bevy while pumping.

Dates and Peanut Butter

One of my favorite easy recipes to make in bulk (looking at you birthing partners) is this dates and peanut butter snack. Take a date, open it up, place a dollop of peanut butter inside. Boom. Easy as pie. You can freeze, refrigerate after.

I like to add a sprinkle of hemp seeds, chia seeds, ground flax seeds, and cinnamon to the top just for the extra nutrients. It’s easy to make a variety of these—add chocolate chips, crushed nuts, different nut butters, salt, sprinkles.

Brie, Dates, and Crackers

If you want that charcuterie board post partum here ya go babe. There’s something very decadent about a bath with a tray of Mary’s seed crackers, topped with a bit of brie and a date. Again, go ham on the modifications—wrap the brie/date combo in proscuitto, add honey over the top, use cheddar instead. This savory option makes it an easy snack, with variety from the typically more dessert-oriented date recipes.

Stewed Dried Fruits

This is one of my favorites post partum—by itself, topping oats, on toast, who cares. You’ll find me eating bricks of this through post partum. I typically batch freeze it during pregnancy. It’s an easy set-it and forget-it recipe that just needs to be remembered to make once in a while during your pregnancy. A favorite nesting and kitchen clean out recipe, I often add lots of different variations.

Ingredients:

• 1 Cup Dates

• 2 Cups variety of dried fruits (dried pineapple, blueberries, cherries, goji berries, raisins, apricots, figs…)

• 1/4 Cup ground flax seed

• 1/4 Cup ground hemp seeds, chia seeds, or other nuts/seeds

• 1 can of full fat coconut milk

• Oatmilk added to consistency

• Cinnamon, cardamom, ginger to taste

Directions:

Bring a pot of coconut milk with dates and dried fruits to a very light boil. Add oatmilk till you have a consistency that resembles a stew. Add all other ingredients. Simmer for 1 hour or until very mushy.

Freeze in ziploc bags, Souper cubes or similar or eat fresh. Serve by itself, over oats, or toast.

Date-Caramel Apples

I’m not always the biggest fan of spoof foods—ya know like a healthy version of such and such. It’s just never the same. When I was vegan, a “bloody” burger never compared to the real thing. So take this as a “caramel” with a grain of salt.

This is an easy one to variate and modify as well—which is the nice part about these recipes. Nothing needs to be exact, you get to use what you love, and add things that make sense for you. Any of the foods suggested are great postpartum foods that stimulate breastmilk production, and help encourage healthy post partum bodies.

Roll out 15 or so dates—3x5 on the cutting board, with no gaps. You’re trying to make essentially like a date-wrap for this apple. You can roll it out pretty aggressively, trust you won’t get this thin.

Once rolled out, wrap around an apple. From there you can put peanut butter on it, and then melted chocolate, or just melted chocolate and then flax seeds, and chia seeds. Again, experiment, create variety, have fun. Pumpkin seeds, and cranberries would be delicious in fall!

Date-Chocolate-Peanut Butter Brittle

You know that earlier recipe with dates and peanutbutter? Well we’re giving it an upgrade with dark chocolate. Anything is better with dark chocolate—even chili, haha. And again, this is one of my favorite modifiable dessert treats.

You’re going to take dates and roll them out like you did for the “caramel apples.” From there you’re going to slap on some nut or seed butter—it could be any. You could add a layer of jam if you’re feeling spicy. From there take some melted dark chocolate chips and just pour over the top. I like to take dark chocolate chips, a spoonful of coconut oil and microwave them at 30 second increments, mixing at each pause.

From here you can add whatever toppings, or none at all, that you like. I love cranberries, flax seed meal, and pumpkin seeds together. Another fave is dried blueberries, and almond slices. You can really add whatever you like to give yourself a fun treat throughout the day.

At night this is a great option to help you sleep deeper. Chocolate contains high levels of magnesium, and peanut butter contains tryptophan—both will help you sleep through the night a little more soundly.

Pumpkin Seed and Pecan Pesto with Chicken Breasts

Another favorite recipe for breastfeeding parents, and meal prepping for busy parents this is an easy meal to make in bulk or swap out the protein, and add extra vegetables to. I love adding coconut milk and grape tomatoes at the end for added fat, and vegetables.

Ingredients

• 2 1/2 cups fresh basil, packed

• 3/4 cup pumpkin seeds, raw and hulled

• 1/4 cup pecans

• 1/2 cup finely grated parmesan cheese and pecorino romano

• 1 large lemon, juiced

• 3 cloves garlic

• 1/2 teaspoon salt

• 1 cup extra virgin olive oil plus extra for drizzle

• 4 chicken breasts

• 1 box of cooked gluten free pasta -https://amzn.to/3Ehj1Li

Instructions

• Preheat oven to 375

• In a pan, lay chicken breasts out and drizzle olive oil and salt/pepper

• Once preheated, cook chicken in oven for 35 minutes or until fully cooked

• Cook pasta to directions on box and strain

• While cooking pasta, in a blender combine basil, pumpkin seeds, pecans, lemon juice, cheese, olive oil, salt and garlic. Pulse until well blended.

• Mix pasta and pesto together, cut the chicken into bite sized pieces, and combine with the pasta

• Serve with sourdough, or a salad

One of My Favorite Breastfeeding Recipes: Rice and Chickpeas with Chicken

This is such an easy recipe, and one of my favorites for a breastfeeding or pregnant parent. A focus on protein, and good fats, this meal, with a fresh salad, is a perfect quick meal to do in bulk, for lunches, or on a busy weekday.

You could easily add corn, kale or spinach, peppers, onions to the rice for more vegetables.

Recipe

Ingredients

• 1 can of chickpeas

• 2 cups of cooked rice

• 1 cup of cooked quinoa

• 1 can of coconut milk

• 1/2 cup of flax seeds

• 1/2 cup of chipotle peppers in adobo sauce

• 4 cloves of garlic

• Pinch of salt and black pepper

• 4 Chicken thighs

• Olive oil to drizzle

Instructions

• Preheat oven to 375

• Heat a large pan to medium with a drizzle of olive oil

• Blend the chipotle peppers, adobo sauce, and garlic cloves with salt and pepper

• Brush half of the chipotle pepper mixture on the chicken thighs and drizzle with olive oil, salt and pepper on a baking sheet

• Once oven is preheated, put chicken thighs in oven for 30 minutes

• Combine chickpeas, liquid from the can of chickpeas, rice, flax seeds, quinoa, coconut milk, half of the chipotle pepper sauce in a pan and cook on medium until the liquid disappears, stirring often

• Serve with a salad, or other fresh vegetables

CT Birth Doula: Finding the right fit.

While I may be a doula I’ve also hired two birth doulas. Both came to me while finishing certifications—and this was really important to me. As I birth a new baby, they birth a new transition in their career.

It feels very reciprocal, and as someone that has always had a lot of knowledge around birth, and babies, having someone super experienced was never something I felt I needed. True curiosity, being able to feel seen, those things mattered to me so much more when finding doulas or midwives.

You can have all the tools in the toolbox, know all the clinical skills, but if you don’t know something, you need to say I don’t know, and I want to figure this out. The inability to have this honest conversation with me as a patient, and as a client has led me to fire a few doctors. No doctor, no midwife, no doula is going to have all the answers—but having a curious mind, and an honest approach will help them be able to answer any question thoughtfully, and honestly.

First step in hiring a CT birth doula would be to sit down, and have this same honest conversation with yourself: what is most important to you? How do you want to feel in their care? What values are important to you that you need to talk about, and see if they align with? Map these out on paper, and use key terms from this map to start Googling, and asking in parenting groups.

While the CT doula community doesn’t have the biggest SEO and website presence, parenting groups, and Google will definitely provide some options. I always consider location first, less than an hour away is ideal. After that go down the list of must have’s you’ve created: values, price points, services offered…

I’m a big fan of continuous services so someone who can offer prenatal, birth, and post partum CT doula services, plus lactation consulting—huge win in my book. When hiring a CT birth doula, what you’ll learn quickly is having someone involved in perinatal care, not just those first 7-8 months, and the birth, means having someone that deeply knows you, and can support you even more.

While the value in birth and prenatal care is so obvious: preparing for birth, having support throughout the pregnancy, and birth that is solely focused on you, post partum care is just as important.

There’s always the obvious concern here: post partum depression, anxiety, and more. I don’t need to focus on that, it’s something so many people are focused on. What I care about is breaking down some facts about post partum doulas and what they can offer you.

A CT post partum doula isn’t just for childcare, and newborn care—overnights to help you sleep, a few hours a day of support so you can shower, take a walk by yourself, what have you. It’s someone who can help with household chores, caring for the pets, buying groceries, and prepping meals, getting laundry taken care of… It’s a support person that is there to support you at this vulnerable time.

So when thinking about a CT birth doula, and post partum doula, think about what do you need to feel on top of the world at this time. Make that list, ignore what your partner(s) or co-parent(s) might need, what the kids need—that is not who this is for. This is about caring for you so that you can be at your best to take care of them. What do you need?

What’s a full spectrum doula?

If you google the definition you get:

“A full-spectrum doula is a community care worker who provides physical, emotional, and other nonmedical support to people during a wide range of pregnancy experiences and life events: 

• Prenatal: Support before pregnancy, including helping people look at their physical and emotional health and well-being 

• Labor and delivery: Presence during labor and delivery 

• Postpartum: Support for up to 12 months after pregnancy 

• Other experiences: Support for miscarriage, stillbirth, abortion, adoption, and death 

Full-spectrum doulas also support members of the LGBTQIA+ community, including those who want to conceive or adopt. They work alongside their clients in a variety of medical and medically adjacent settings, but they are not medical professionals.”

That’s a lot of words to encompass a lot of things…

Let’s break this down more, and gain a better understanding of what care with a full-spectrum doula looks like. I think it’s really hard to look at like what do doulas do tangibly when “presence during labor and delivery” is one of the services we offer. So let’s break things down a little more. These are just a range of options, this is not an inclusive or exclusive list by any means.

Prenatal Full Spectrum Doula Care:

• Support exploring birth plan options.

• Support researching nutritious meals, and crafting those meals.

• Helping plan, and execute a nesting party.

• Helping with nesting tasks.

• Going for walks, chatting about whatever may come up.

• Networking with various support services.

• Meeting with midwife or OBGYN services to ensure an advocate is present.

Labor, and Delivery Full Spectrum Doula Care:

• Emotional support during labor, and delivery.

• Cleaning, cooking, providing snacks/small meals, and beverages during labor.

• Help providing options for natural pain relief: using a labor ball, changing positions, back rubs, breath work, and more.

• Help setting up for labor, and delivery—think about it like setting the mood, candles if desired, black out curtains, etc.

• Navigating communication with the outside world if needed.

• Reassurance, and support—that agency/autonomy building.

Post Partum Full Spectrum Doula Care:

• Help cleaning the space.

• Help preparing or providing options for snacks, meals, and beverages.

• Household tasks, and chores.

• Newborn care.

• Lactation support.

• Washing laundry or baby clothes.

• Going for walks, chatting about what might come up.

• Networking with support services that may be needed.

• Advocacy around breastfeeding with pediatrician or other providers.

Obviously these tasks encompass a wide range of knowledge and skills. The most important skill is knowing when to refer out and having a comprehensive knowledge of area services, and resources. Being able to network and resource broker is such a valuable skill—founded really on my favorite thing: curiosity.

The reality is, just like any professional in the medical or adjoining fields, we can’t know everything about anything. Having an innate sense of curiosity that allows you to ask questions, to seek answers gives a full spectrum doula such a better skillset than any book can.

In birth and perinatal care, there is so much focus on baby. Just in the transition from nothing, to expecting, to baby here on Earth, there’s a huge focus on baby in friends and family. Having a full spectrum doula allows for a birthing parent to have someone solely focused on them.

In having a support person that is solely focused on a birthing parent, that parent can have support and someone fostering agency, and autonomy. Feeling secure, confident in this process is the biggest gift any birthing parent can really feel. Birthing is full of questions, wonder, contradicting advice, advice no one asked for, and more. Being able to feel really confident in your decisions, and having an advocate there to reaffirm your decisions can make a huge difference in your journey.

My Favorite Snacks and Beverages During Labor, and Birth

While some may not value eating, and drinking during birth (cough, hospitals), it’s so important to feed, and nourish a laboring body. Labor, and delivery is one of the most physically intensive things a person can do. Why don’t we nourish, and feed people during this marathon of physical activity?

First let’s break down where hospitals get concerned. I can speak to this from the lens of a hospital worker. Aspiration. Hospital staff is just solely concerned about aspiration which can lead to choking, aspirational pneumonia, and more. While these consequences are significant, and concerning, they aren’t frequent or truly grave.

There are multiple devices hospitals use (LMAs, intubation tubes, etc.) to prevent aspiration if surgery or any other aggressive steps are necessary. Realistically, most people who do have emergency c-sections are still going to have eaten within the last 12 hours—posing an aspiration risk. This is why there are tons of different prevention measures taken from NG tubes, suction in an intubation tube, and more.

Personally, the risk of aspiration isn’t something that stopped me from eating during my hospital birth. And it shouldn’t stop anyone from eating during labor. A brief googling shows that you’ll work as hard as marathon runners during birth, and potentially burn as many as 50,000 calories in the process. Nothing about that screams “let’s not eat and drink during labor and delivery” to me.

Strenuous activity on the body that results in calorie loss requires replenishing those calories to keep things going. And labor and delivery isn’t exactly a short process. Labor and birth can last as much as 36 hours, imagine for a second going 36 hours without eating or drinking. Now imagine going 36 hours without eating or drinking while running a marathon the whole time. That sounds absolutely terrible.

With all this in mind, what can we use for fuel that’ll feel good, replenish lost nutrients, and help keep you pushing through this marathon?

Beverages for a Supported Labor, and Delivery

Here’s a list of some of my favorite labor and, delivery beverages. Some can be prepped ahead of time, and others are great to make as you go—that’s where a doula or your party people (that support team) can come in handy.

Hibiscus + Nettle Infusions

I swear up and down about infusions. One of my favorite things to prep each week, and each day, you’ll often find me drinking an infusion over water. Infusions are made when you brew a denser concentration of herbs to water over a longer period of time than you would tea.

I steep 16 oz of water to a boil, and pour over a cup of herbs in a cotton tea bag, seal in a mason jar, and let sit for 8-12 hours. I usually brew one in the morning and one at night so I can drink two throughout the day. For birth, and labor, iron, protein, and all things yum that you’ll find in hibiscus, and nettle are great options. I usually split the cup with half hibiscus, half nettle, sometimes less nettle and adding a little lemon balm, or something else depending on the mood.

You can easily also take infusions and pour with sparkling water, or ginger beer to give a different flavor to something sparkling. You can also freeze infusions in ice cube trays to add to sparkling beverages. Use an infusion within 24 hours or dump in your plant beds if you don’t use them. You can also add honey, maple syrup to infusions.

Warm Bone Broth

An awesome make-ahead option, throughout your pregnancy make some bone broth, and freeze. Come labor, and delivery, you should have a great little stash ready to go. You can easily store bone broth in ice cube trays or similar in the freezer to be able to portion out in small or big ways.

Bone broth can be made using bones from any animal, including fish even. I am a big fan of roasting a chicken, and using the bones from the chicken to brew the broth. Add garlic, onions, skins from both, rosemary, thyme, salt, and pepper, along with turmeric, cayenne, ginger, carrots, celery and bring to a light boil for 24-36 hours.

Once the pot has boiled down and reduced significantly, strain, and bottle the broth. You can leave in the fridge for a week or again, throw in ice cube trays for later.

Citrus Electrolyte Drink

One of my favorite hacks is making my own electrolyte drinks. Liquid IV and most of what’s on the market just really doesn’t cut it, and often is full of sugar, and other unwanted ingredients. Simple works best right?

I love combining coconut water, a pinch of salt, a spoonful of honey, and some fresh squeezed lemon, lime, or orange juice to a jar, and shaking. I leave it in the fridge for me to drink throughout the day, and within 24 hours.

You can always pack a bigger punch by blending a few different fruits in (don’t forget to strain!). Watermelon can add some potassium, pineapple some digestive enzymes, beets or cucumbers are other great optionsZq too!

Probiotic Ginger Soda

This is definitely a prepare ahead of time sort of beverage. Ginger bugs can be super finicky, and I’m not always a big fan, for many reasons. I’ve had the worst luck cultivating healthy ginger bugs and whenever I think I do, I find mold.

Ginger bugs are made by letting water sit with minced ginger, and sugar for about 24 hours uncovered. The ginger works on the sugar and creates a fermentation process using the naturally occurring bacteria on the ginger—much like sourdough. Leave with a cheese clothe over the top.

Store your ginger bug in a dark place till it’s strong, and you’re a little more confident in it. Feed your ginger bug daily with more ginger and more sugar (must be real sugar, not stevia, and don’t mess with honey or maple syrup till things are rocking and rolling) for about five days. It should be looking bubbly, and bubbly. You can store it on your counter now and keep it rocking and rolling.

Fermented beverages like this are full of good probiotics to help support your gut through this whole process. The ginger and sugar will also support you. Ginger is rich in calcium, magnesium, sodium, potassium, phosphorous, manganese, iron, zinc, and copper—all great nutrients for labor, and birth.

Red Raspberry Leaf Infusions

One of my favorite herbs in perinatal care, red raspberry leaf is a uterine toner. I blend with hibiscus (for the sweetness, the Vitamin C, and iron to help with some blood building), often some lemon balm, nettles to create an infusion useful to drink throughout labor, and birth.

Rich in vitamins A, C, and E, as well as calcium, iron, and potassium, this herb is great as an infusion to mix into sparkling water, electrolyte drinks, and more during labor, and birth.

Pineapple-Ginger Juice

This is one of my favorite perinatal juices. Jam packed, and still very light, coconut water based, and with all the good stuff. Blend together kale or spinach (any leafy green is great), pineapple (frozen is totally rad), coconut water, pinch of salt, a spoonful of honey, and a small piece of fresh ginger. Run through a sieve, and serve over ice. Great to make and freeze in ice cube trays for later. You could also blend with flax, chia seeds, yogurt to make it thicker.

Rich Snacks for a Fueled Labor, and Delivery

Intentional foods that serve a purpose, or just whatever you crave makes the most sense during labor, and delivery. I have a few tried and true favorites that serve purpose during labor, and delivery—nutrient rich, easy on the stomach, and strong fuel for the 50,000 calorie depleting marathon you’re about to achieve.

Nut-Butter Chocolate Dates

An easy treat throughout pregnancy, and freezer friendly, chocolate covered dates with nut-butters are super easy, and a great snack for any point. Open up a date, remove the pit, add a tablespoon of any nut butter you like, you could also add some flax seeds, chia seeds, or hemp seeds, and cinnamon/nutmeg, maybe honey or maple syrup if you like, and cover in warm chocolate. Let cool, and stick in the freezer. Eat frozen or defrosted, or fresh…

These last a few days before needing to become compost food. Dates are rich fruits during pregnancy and post partum, chock full of fiber, antioxidants, calcium, magnesium, potassium, iron, prebiotics, and more. Dates have been shown to ripen cervixes and help make labor more effective and efficient.

The nutbutter, and toppings can help add some protein and iron to the mix, with the nice treat of it being kind of like a dessert. A great snack throughout pregnancy, I try to make a huge batch at one time, and freeze throughout pregnancy—a great doula or nesting party activity.

Sourdough Toast with Lots of Toppings

I’m a big fan of toast. Think of the meme with the little girl going “SNACKS,” but me with “TOAST.” Not to mention you can add whatever toppings fit your mood: ricotta and cucumbers with red chili peppers, avocado and red chili peppers with bacon, etc.

During labor, and delivery go as light and sweet or as dense and savory as you like: add butter and jam with chia seeds for a light but nutrient rich treat, or spread roasted garlic and liver for some added iron and protein to help combat the blood loss.

Here are some of my favorite toast combinations:

• Soft boiled egg, brie, pickled onions, salt pepper

• Dates, honey, chia seeds

• Stewed apricots, chia seeds, hemp seeds

• Ricotta, cucumbers, red chili peppers

• Avocado, red chili peppers, bacon

• Stewed meat, garlic confit, cheddar

• Soft boiled egg, stewed meat, cheddar

Berry Chia Seed Pudding

An easy prep ahead and keep in the fridge for a few days option, you could easily make a few variations at a nesting party for you and the family. Or, when the doula arrives, once settled in, if they find some downtime, throw something together easily. Stewed dried fruits are a great option instead of berries, or pineapple and mango.

Mix up some fruit in the blender, add some chia seeds to it and let it sit in the fridge. You can add some yogurt, ricotta cheese, and more to this—or spread over toast. Either way, it’ll give you a little boost of natural sugar, protein, and vitamin C.

Fresh Salads with Light Protein Options

Rice Bowls with Avocado and Protein

Yogurt + Granola and Fruit