I am so excited to share with you a much-awaited project between me and my sister, Andrea! In 2017 I was prompted by Andrea, a licensed homebirth midwife in California, to put together recipe suggestions for her clients during la cuarentena.  La cuarentena is a Spanish phrase referring to the specific period of postpartum recovery in families of Mexican descent - in which many are embracing so they can carry on our family traditions. I loved the idea because I am often asked by members of my own community here in Phoenix for indigenous postpartum recipes. So, one year later, I am finally giving birth to this small piece of work as an offering to my Xicana sisters and birthing people anywhere, who are seeking food ideas based on our ancestral traditions. The recipe suggestions are all based on my work in Traditional Mexican Knowledge and indigenous foods, combined with a sprinkling of my longtime training in the Indian healing art of Ayurveda.  

I believe Traditional Mexican Knowledge and Ayurveda work beautifully together as both indigenous systems recognize a period of roughly 40 days of healing after childbirth. The knowledge from both systems during this healing period include the binding of the belly with a rebozo or sari, the prescription of lots of rest, the need to consume warm and easily digestible foods, and the encouragement of new mothers to drink plenty of nourishing teas and broths. During la cuarentena, women traditionally avoid foods to be too hot or too cold, acidic, gas causing, overly spicy (as in heat), or too greasy.  Many foods are avoided because of the belief they may cause colic in the newborn, while other foods and herbs are encouraged to help with milk production.  For this reason, I am including several Ayurvedic herbs and spices which are excellent for digestion and the support of milk production if nursing.  

Our Mexican grandmothers recognized the healing benefits of plants that arrived from faraway lands – herbs and spices such as anise, cinnamon, cilantro, comino, lavender, mint, and rosemary to name a few.  So it is with great respect that I not only honor our abuelas indígenas with several of our ancestral foods, but also the indigenous grandmothers of India, who hold deep knowledge of their own plants, with many making their way across the sea and into our grandmother’s kitchens.  I hope you enjoy the following as much as I enjoyed putting it together.  Teteochihualiztli (Blessings), Felicia

A new mama’s body is cleansing, healing, and rebuilding after birth. Everything she eats during this time should be soupy, warm, and moist to gradually restore her back to full power. The Mixtec people understood the Cycle of Life in terms of hot and cold categories - and these categories were also applied to food and medicines.  The woman’s center, her womb, in its normal state is cool and moist - much like a clay olla.  When she becomes pregnant, her womb becomes warm, and her olla begins the boiling so to say.  It is believed that when the baby is born, the infant carries with it her bodily warmth. That is one reason warm moist foods must be given after birth, so that the woman may return to her normal state. The only common thread I have heard in listening to stories of "hot and cold" foods eaten during la cuarentena, are the idea that atoles, caldos, and warm foods are best.  Some women talked of eating avocados, beans, and corn tortillas, while others stayed clear of those foods.  Do your research...asking your abuelas and aunties for suggestions and do what feels right for you. 

SOCIAL SUPPORT & FOOD SUGGESTIONS

Postpartum people need support during la cuarentena.  The body is seen as fragile and vulnerable following childbirth.  They will be dependent on the social framework of those around them - from well seasoned mothers to friends, family, and partners to help with everyday meals.  Below are some general suggestions to reference when preparing meals, keeping in mind that every family and every community is different.   

• Cold raw foods such as leafy green salads are best eaten after the first 6 weeks as they may cause gas or cramping resulting in pressure on the perineum. If the new mother is craving something sweet or fresh, try introducing soft mango or papaya.

• Refined sugar has no nutritional value. Try natural sweeteners such as maple syrup or honey which offer trace minerals.

• Cruciferous vegetables such as Brussels sprouts and cabbage may cause uncomfortable gas or instigate colic in your baby.

• Vegetables such as carrots, squash, and purple potatoes need to be stewed for long periods of time to ensure a soft stool, which protects against hemorrhoids.

• Beans are best reintroduced back into your diet the last two weeks of la cuarentena. And don’t forget to always soak your beans overnight. Soaking improves digestibility and decreases cooking time.

• If it is known that the mother is lactose intolerant, try substituting cow’s milk for goat’s milk, coconut milk, or hemp milk. In my own home I choose grass-fed organic milk. When buying coconut or hemp milk, I read the labels carefully, as both often include sweeteners and thickening agents. Some of the following recipes do ask for Ayurvedic ghee, which is similar to clarified butter and fermented yogurt, which are virtually lactose-free. They are both good for inflammation and aid in gut health.

• If your budget allows, buy organic, non-gmo.

• Use meat as medicine. With the exception of healing bone broths and blood building organ meats, meat should be limited as it can be difficult to digest. Once reintroduced back into your diet, my suggestion is to stew meat well or use it to flavor soups versus eating a big portion all at once.

• It’s believed that raw garlic and onions are too sharp and promote restless energy. Enjoy them cooked to season your dishes.

• Prepare food and beverages with happy thoughts and good intentions. Our energy is the most important ingredient.

THE RECIPES  

For the birthing parent: Test each of these dishes out to determine if you or baby have any sensitivities. Keep it simple and listen to your body. This will be the best path to take during the process of restoring balance to your entire Self.  

Many of these simply seasoned recipes contain Ayurvedic galactogogues in the form of spices for their medicinal benefits as well as for added flavor.  Galactogogues are substances of herbal or synthetic origin believed to aid in initiating and maintaining adequate milk production.  Common foods considered to be galactogogues are almonds, dark leafy greens, garlic, ginger, and papayas. Examples of spices are comino, fennel seeds, and turmeric powder.  The Ayurvedic spices used in the following recipes are most beneficial when used in small amounts - such as in cooking and teas.  Do not administer any of the herbs or spices in supplemental form (gel caps, tinctures) unless advised by a qualified herbalist or healthcare provider.  

La panza es primero.
The stomach comes first.

NEW MEXICO BLUE CORN ATOLE 

Blue corn contains anthocyanins which enhance glucose metabolism and reduce glucose absorption.  Atole is one of my family’s most traditional pre-contact foods and one of my favorite comfort foods.  My mother carries Tewa blood from the pueblos of northern New Mexico, where growing up she knew atole also as chakewe. She shared that as a child, she ate her blue corn atole with salt.

Feel free to use water and milk as listed in the recipe, however, you can use all water or all milk depending on your preference. I like mine with a little bit of milk for creaminess and a pinch of salt to remember my Pueblo origins.

INGREDIENTS

1 cup water

1 cup of your favorite milk  

8 teaspoons finely ground, toasted, *non-gmo blue cornmeal

tiny pinch of sea salt

Maple syrup to taste

INSTRUCTIONS

Mix cold water and milk.  Stir in cornmeal and continue stirring until it is blended. 

Bring to a boil over medium heat, stirring constantly (preferably using a whisk).  The atole will thicken as it nears the boiling point.  

Remove from heat, let cool slightly before adding maple syrup.  

*Thankfully there are more grocers selling non-gmo blue cornmeal, however, if you cannot find a grocer in your area, you can purchase it from this source: madeinnewmexico.com

SPROUTED MOTHER GRAIN 

Quinoa originated with the Incas in the mountains of Bolivia, Chile and Peru.  It is considered to be one of the most nutritionally complete foods. Turmeric helps with digestion and helps prevent mastitis and sprouting the seed helps it become more digestible.

Special equipment, sprouting lid, mason jar

INGREDIENTS

1 cup quinoa

1-quart mason jar

Sprouting lid 

Filtered or spring water for soaking

1 cup filtered or spring water

1/2 teaspoon ground turmeric 

INSTRUCTIONS

In the evening: Rinse quinoa thoroughly with cold water using a fine mesh strainer. Place the quinoa in a 1-quart mason jar and fill with cold/room temperature water. Soak overnight.

In the morning:  Put the sprouting lid on the jar and drain the water (plants like this water). Find a cool place in your kitchen and set the jar upside down in a bowl to catch dripping water.

Every few hours rinse the quinoa with water, pour the water out, and put the jar upside down again over the bowl.

Once you see little sprouts emerging you know they’re done.

Transfer quinoa to a saucepan and add 1 cup water, turmeric, vegetable stock or bone broth.  Simmer covered for 12-14 minutes until quinoa is cooked.

• When you’re shopping for quinoa, look for companies that are Fair Trade certified or that say right on the packaging that they work closely with their farmers to make sure they are paid a living wage.

• Sprouting jars can be found in most natural grocery stores or on Amazon.

SLOW COOKER WILD RICE PORRIDGE WITH CARDAMOM 

Native wild rice is rich in iron, magnesium, potassium, and zinc–while fragrant ground cardamom supports milk production. This recipe makes a rather big batch to eat throughout the week. Feel free to cut the recipe in half.  

INGREDIENTS

1 ½ cups wild rice (soaked a couple of hours or overnight to help with digestibility)

3 cups spring or filtered water

1 cup full fat coconut milk or your favorite dairy milk 

1/4 teaspoon sea salt

1 teaspoon ground cardamom 

Honey or maple syrup for serving

Optional toppings: blueberries, chia seeds, mango

INSTRUCTIONS

Place wild rice, water, coconut milk or dairy milk, sea salt and cardamom in slow cooker.  Turn heat on low and allow rice to cook for about three hours, or until most of the liquid has been absorbed and the rice is creamy.  Add maple syrup to taste.  Serve warm.   

• When purchasing wild rice, be sure to look for true Native wild rice that is grown and cultivated in the Great Lakes regions such as https://www.redlakenationfoods.com/products/wild-rice-products
  

MAMA CHI-CHI BALLS 

Like many New Mexicans, our family called women’s breasts “chi-chis” as it related to nursing, which is a variant of the Nahuatl word for breast or teat. Breastmilk naturally contains lauric acid and capric acid which have powerful anti-microbial properties to boost the immune system. Coconut fat also contains lauric acid and capric acid, so it can boost the nutritional quality of breastmilk.  Fennel is a galactagogue that promotes or increases the flow of a mother's milk. Dates are an ancient food of Western Asia and Northern Africa. They are a good source of various vitamins and minerals and are naturally super sweet. Mama Chi-Chi Balls make a nice little gift and the recipe can easily be doubled.   

INGREDIENTS

3 large Medjool dates, pitted

1/3 cup unsweetened shredded coconut 

1 tablespoon coconut oil

1/4 teaspoon fennel seeds 

1/3 cup raw almonds, soaked overnight (preferably peeled) 

1/3 cup *quinoa (soaked a couple of hours or overnight, then drained and dried. I put mine on a small cloth napkin to air dry)

Pinch of sea salt

INSTRUCTIONS

Combine dates, coconut, coconut oil, fennel seeds, almonds, and pinch of sea salt in a food processor.  Pulse, occasionally scraping down sides, until the mixture is sticky and holds together when pinched.  Roll into rounded tablespoon-sized balls.

Heat a large skillet with a lid over medium-high heat. Lower heat to medium and working in batches, toast quinoa covered until you hear it quietly popping and it smells nutty, 1 to 2 minutes (this is easiest to do if you have a glass lid).  Transfer to a shallow bowl and repeat with remaining quinoa. Roll balls in cooled quinoa. Balls can be kept chilled, covered, for 4 days.  Eat at room temperature as a snack or dessert.    

*Soaking quinoa seeds helps them become more digestible. If you soak them the night before and then dry them well, they will be ready for this recipe.

AYURVEDIC AGUA DE SEMILLA  

This infusion is very delicate and nice to sip on throughout the day.  Fennel seeds and fenugreek seeds are both milk producing spices.   

INGREDIENTS

2 quarts spring or filtered water

1/2 teaspoon fennel seeds

1/2 teaspoon fenugreek seeds 

INSTRUCTIONS

Boil fennel and fenugreek seeds in 2 quarts of water for 10 minutes.

Strain.

Pour seed water into a thermos to keep warm.  You can add a tiny amount of maple syrup for added sweetness.  

• You can purchase fennel and fenugreek seeds at all Indian grocers, Sprouts' spice bulk department, or online

AMARANTH CON LECHE 

Amaranth is a one of our most important pre-contact foods with high amounts of iron and protein.  Cinnamon may be useful in alleviating excess gas, easing the digestion of heavy foods, and increasing the absorption of nutrients.  

INGREDIENTS

1 cup amaranth seeds (soaked for a couple of hours or overnight to help with digestibility) 

3 cups unsweetened coconut milk

1/4 cup maple syrup

Pinch of sea salt 

1 teaspoon pure vanilla extract

1 cinnamon stick

One 1-inch piece of peeled fresh ginger

Ground cinnamon 

1/4 cup raisins (optional)

INSTRUCTIONS

Preheat the oven to 350º.  In a large saucepan, bring all of the ingredients to a boil.  Remove from the heat and pour into an oiled 3-quart casserole dish (coconut oil or ghee works well). 

Bake for one hour, or until amaranth has absorbed the liquid and is tender. Sprinkle with ground cinnamon, serve warm.  If you prefer it a little thinner, simply add a some of your favorite milk.  

SOPA DE NOPALITOS  

Nopales are rich in several immune boosting vitamins such as vitamins A and C.  Well-cooked garlic supports the immune system, lactation, and digestion.  Cumin and coriander seeds help balance and reset the body and mind. 

INGREDIENTS

6 cups vegetable broth, or your favorite broth

6 cloves garlic, peeled

1 small white onion, quartered 

1/2 teaspoon cumin seed

1/2 teaspoon coriander seed 

1 lb. bag of fresh, cleaned, nopalitos

Sea salt, to taste

INSTRUCTIONS

Bring broth, garlic, onion, and spices to a boil in a 6-qt. saucepan. Reduce heat to medium; cook until vegetables are tender, about 20 minutes.  Add cactus and cook until very tender, 15–20 minutes. Season soup with sea salt and serve warm.  

SLOW COOKER DEER OR ELK BONE BROTH

This recipe is also great using chicken if you do not have access to our sacred deer or elk. To make the chicken stock, first roast the bird, eat the meat, and then make the stock from the carcass. The apple cider vinegar helps to extract more nutrients form the bones and cartilage. 

INGREDIENTS

About 4-5 pounds of elk or deer bones with marrow and joints

1/4 cup apple cider vinegar

1 yellow onion, coarsely chopped

2 large carrots, coarsely chopped

2 celery ribs, coarsely chopped

A few sprigs of fresh rosemary

4 or more quarts of spring or filtered water

INSTRUCTIONS

To your large slow cooker, add everything to the pot and cover the bones with the water. Turn your slow cooker on low, cover and cook for 12-24 hours checking in occasionally to make sure there is enough water to keep the bones covered.

After the broth has cooled for at least an hour, remove the bones with tongs or a large slotted spoon.  Strain the broth through a fine mesh colander or strainer into a large bowl.  Allow the broth to cool before pouring into wide mouth glass jars.  

You can remove the fat on the top if you like.  To serve, use in soups, stews, or simply warm up and drink this magic elixir.  

SPICED PUMPKIN

One cup of cooked pumpkin has more potassium than a banana - which means it's good for muscle recovery.  Ginger and cardamom are excellent for milk production.  According to Ayurveda, ingesting ghee helps you keep warm from within. 

INGREDIENTS

2 ½ cups pumpkin, cut into large wedges (I like to use small sugar pumpkins)

2 tablespoon melted ghee, coconut oil, or grass-fed butter

1 teaspoon freshly grated ginger (a microplane is good for this)

1 teaspoon ground cardamom

Pinch of sea salt

Pinch of black pepper

INSTRUCTIONS

Preheat your oven to 375 degrees.

Add all ingredients to a baking sheet. Using hands, mix the pumpkin with the ghee/oil and spices.  Place wedges flesh side down.  Add water to about ¼ the level of the pumpkin and bake for about 30 to 40 minutes.  Serve warm or at room temperature.  You can finish with a little sprinkle of cinnamon.  This also tastes good on top of the recipe for amaranth con leche. 

SIMPLE STEWED CHAYOTE

Chayote has been cultivated in Mesoamerica since pre-Columbian times.  This vine-climbing fruit is high in folate, which has been found to help with postpartum depression. It can now be found in most grocery stores and depending where you live, it may also go by vegetable pear and mirliton.

INGREDIENTS

2 medium chayote, peeled, 1/2” dice

1/2 teaspoon turmeric

1/2 tablespoon olive oil or ghee  

1/2 - 1 cup water 

Sea salt 

INSTRUCTIONS

Heat olive oil in a thick-bottomed pan, add chayote. Stir for one minute, add 1/2 cup of water, turmeric powder, and a pinch of sea salt.  Stir. Simmer covered on medium heat for about 10 minutes until chayote is soft adding more water if needed.  Serve warm.

HEARTWARMING GOLDENMILK

This aromatic beverage tinted golden-yellow with ground turmeric, supports breastmilk production. Turmeric has been shown to reduce inflammation in nursing mother’s breasts so that they can continue to feed for longer durations. If this is a recipe you enjoy, you can easily multiply the spices and store them in a little jar so you can easily prepare it daily.  

INGREDIENTS

1 cup of your favorite milk

1/4 teaspoon ground turmeric

1/4 teaspoon ginger powder

1/4 teaspoon ground cardamom 

Pinch of cinnamon

Honey or maple syrup for sweetness

INSTRUCTIONS

Warm the almond milk in a small saucepan.  Heat the milk to a low boil, add the spices. Continue to heat on very low (do not boil) so the spices can marry. Lastly, add the maple syrup.

Enjoy warm in the morning. 

OVERNIGHT AVENA CON CHIA 

Oats boost your milk supply and chia seeds are high in essential minerals like calcium, copper, iron, magnesium, manganese, and niacin. Chia seeds are an excellent ancestral food for postpartum healing and have a texture most people love. I soak my oats overnight with lemon juice to make them more digestible and release phytic acid found in grains, seeds, and beans. Why? Phytic acid reduces the ability for your body to absorb iron, zinc and calcium, which are some of the amazing minerals found in the chia.

Please note: This recipe is high in fiber, so be sure to drink plenty of fluids when eating any high fiber foods  

INGREDIENTS

1 cup warm filtered water

1/2 cup old fashioned rolled oats

1/8 teaspoon ground cardamom

2 tablespoons chia seeds

1 tablespoon lemon juice

Pinch of sea salt

ground cinnamon

Honey or maple syrup to taste

Your favorite milk (dairy or non-dairy)

Blueberries (optional), I purchase frozen wild blueberries from Trader Joe's 

Special equipment: wide mouth glass jar(s) with lid                         

INSTRUCTIONS

Add water, oats, cardamom, chia seeds, lemon juice, and salt to the jar.  Mix.  Cover with lid and leave on the counter. The next morning sprinkle your oats with cinnamon, add a splash of milk, sweeten with honey or maple, and top with berries, if you desire.

QUELITES AND FRIJOLES 

The word quelite comes from the Nahuatl word quilitl which simply refers to any wild, edible green.  Most of the quelites eaten are wild amaranth, lambsquarters, and one of my favorite, verdolagas (purslane).  If you cannot get ahold of wild greens, you can substitute fresh spinach or Swiss chard. Dark leafy greens are rich in protein, minerals and vitamins, perfect for a nutrient dense dish.  If you are not at the end of your la cuarentena, I suggest you omit the pinto beans and substitute with a fresh egg.  

INGREDIENTS

2 tablespoons olive oil

1/4 cup purple onion, minced

1/2 teaspoon cumin seeds

1 1/2 lbs. fresh quelites or any other leafy green if you cannot get wild greens. If using verdolagas, just use the leaves.

Sea salt

1 cup whole, cooked pinto beans

INSTRUCTIONS

Warm the oil over medium heat in a deep, wide skillet. Stir in the onion and sauté several minutes, until translucent. Add the greens and cumin. Cover, reduce the heat to medium low, and cook for about for 5 - 10 minutes, until the greens are wilted but still deep green.

Stir in pinto beans and heat through. Add salt. Serve warm. 

KITCHEN CURANDERA’S AROMATIC LIVER

This is a recipe I taught for the Indigenous Birth Conference in Phoenix, Arizona. The participants (mostly doulas and midwives) all said it was a game changer. Liver is a great source of very bioavailable nutrients—which means the nutrients contained in liver are easily absorbed and utilized by the body. 

Just one ounce of chicken liver contains a massive dose of Vitamin A (newborn babies depend upon vitamin A-rich colostrum and breast milk to meet their physiological need for vitamin A) and a series of B vitamins such as B2 (also called riboflavin), B3 (niacin), B12, and folate. B vitamins help your body digest food and convert it to energy, and they support the production of red blood cells. Liver is also one of the most important dietary sources of copper, as well as providing significant amounts of selenium, phosphorous, and heme iron. The spices used are not only galactagogues, but definite flavor enhancers. You can use the cooked liver in tacos, scrambled eggs, or puree it in a blender to freeze in ice cube trays for soups and stews.

Make it your own! I suggest one or two cloves of garlic, but you can omit it all together or use more. Listen to your body and if nursing, see how your baby responds to garlic. Some love it, some do not. And even if you are not a postpartum person, it makes a delicious addition to a nourishing family meal.

As with all ingredients, do your best to buy the best your budget allows.

INGREDIENTS

1/3 cup ghee

1/2 lb. chicken liver, sinew removed, rinsed, chopped (grass-fed if possible)

1 tsp. sea salt

1 - 2 garlic cloves, minced

1 tsp. ground cumin

1/2 tsp. ground cinnamon

1/4 tsp. ground ginger

1/4 tsp. ground nutmeg

1/4 tsp. ground cardamom

1/4 tsp. ground cloves

juice of one lemon

INSTRUCTIONS

1.    Sprinkle sea salt on the chopped liver.

2.    In a saute’ pan, melt the ghee on medium heat.

3.    Add the liver and brown the pieces for 1 to 2 minutes.

4.    Add the garlic and spices, stir. Turn the heat down to low.

5.    Cover pan and let liver cook for another 7-10 minutes.

6.    Remove pan from heat.

7.    Add lemon juice, serve warm.