Picture
Pasta Fagioli
This recipe can be stored in the refrigerator for 3-4 days.  When reheating be sure to add water because pasta absorbs it during storing.  If you would like to prep the recipe and freeze you can eliminate the pasta and add it when reheating.


Prep time:  approximately 15 minutes
total cook time:  approximately 30 minutes
Serves 4 to 6

Ingredients
1 medium onion - diced
2 cloves garlic – crushed and diced
olive oil
6 cups broth (chicken or vegetable)
1 can crushed tomato
1 tsp Italian seasoning
½ pound of ditalini pasta
2 cans cannellini bean (white kidney beans)
1-2 cups chopped fresh spinach
Salt and pepper to taste

Directions

(if using gluten free pasta, precook pasta as per directions. Prepare recipe below and add pasta as your final step.  If you add pasta prior, it will change the consistency of the broth and pasta can easily become overcooked)

1. In a large pot, add oil.  Saute onion until translucent then add garlic and saute for approximately 2-3 minutes.
2. Add can of crushed tomato, seasoning, broth and pasta.  Bring to a boil then reduce heat to medium.
3. When pasta is al-dente, add beans and spinach.  Salt and pepper to taste.

Todays recipe is submitted by the fabulous WBC Doula Anna Gourlay-Irons. Anna can be reached at anna@wisebirthchoices.com


 
 
Picture
The first day of spring gave us our last burst of winter, here in NJ.  Today's recipe is a great way to warm up during these last few freezing nights!  This recipe is a copycat of the famous Skyline Chili restaurant recipe.

I can't usually wait til the next day to eat it-- it's sooo yummy! Can be served with gluten free pasta, or over rice, and without cheese depending on your dietary restrictions.

Prep Time: 15-20 minutes
Cook Time: 4 hours
Ingredients:
  • 1 quart cold water
  • 2 lbs ground beef
  • 2 cups crushed tomato ( or 1-15oz can)
  • 2 yellow onions, diced
  • 4 garlic cloves, minced
  • 1 tbsp Worcestershire sauce
  • 1 tbsp unsweetened cocoa
  • 1/4 cup chili powder
  • 1 tsp cayenne
  • 1 tsp ground cumin
  • 1 tbsp unsweetened cocoa
  • 2 tbsp cider vinegar
  • 1 whole bay leaf
  • 1/4 tsp ground cloves
  • 1 tsp cinnamon
  • 1 1/2 tsp salt

Preparation:

  1. Add beef and water to a 4-quart pot. Bring to a simmer while stirring until the ground beef is in very small pieces. Simmer for 30 minutes 
  2. Add all the remaining ingredients.
  3. Continue to simmer on low, uncovered, for 3 hours. Add water as needed if the chili becomes to thick.
  4. Refrigerate the chili overnight, and the next day remove the layer of fat from top before reheating and serving. 

Today's recipe was submitted by the fabulous WBC doula Cornelia Mazzan, she can be reached at cornelia@wisebirthchoices.com


 
 
Picture
Bone Broth

We have received a few requests for a Bone Broth Recipe as we head into the winter season.  This is a more labor intensive recipe, as you need to skim the broth over the course of cooking.  This is a great recipe to prepare before your little one makes their debut! You can add it to your freezer meal stash.


It's also a great energy boost during labor, when your appetite is low.

Broths and stocks have been used in Europe and Asia for centuries and they are essential in gourmet kitchens. I often have a cup of warm broth as a snack, and it is great to keep in the freezer for those "under-the-weather" days.  You can use broth as a substitute for water when cooking rice or quinoa, or use it to make a quick homemade gravy

Additionally, the soaking of the bones in an acidic water draws out the calcium, magnesium, phosphorus and other trace minerals, making them more readily absorbed by our body. It is more budget-friendly than buying glucosamine-chondroitin and mineral supplements at your local Vitamin store. 



Prep: 5-15 minutes 
(See Cook times below)


Ingredients
  • 2 pounds (or more) of bones from a healthy source
  • 2 tablespoons Apple Cider Vinegar
  • Water

Optional additions***
  • 2 chicken feet for extra gelatin
  • 1 onion
  • 2 carrots
  • 2 stalks of celery
  • 1 bunch parsley
  • 2 cloves of garlic for last 30 minutes of cook time
  • Salt/Pepper/Herbs for flavor

You will need a large stock pot (or crock pot) to cook the broth and a strainer to remove the pieces when it is done.

If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350.

The first step in preparing is to gather high quality bones. Many butchers will sell bones; mine saves me “chicken backs” which is just the frame after he has removed the breasts, wings, and drumsticks. 

***I also keep a large zip lock bag in my freezer and put all the bones in it when I roast a chicken at home. This usually works out to 2-3 full chicken carcasses. If possible I’ll also add 2 chicken feet per gallon of water, this is only if you can find them and can tolerate them in the pot (optional!). 

***You can also add some organic vegetables for flavor. These are optional but will add extra flavor and nutrition. Again, I have a large zip lock in my freezer where I save all my onion ends, onion skins, carrot tops, leafy parts of the celery, and any bits that would get tossed otherwise.  1 onion, 2 carrots, and 2 celery stalks can be used if you do not have a scrap bag in your freezer.

Instructions
Place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water to cover the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available. This can also be done in a crock pot.

***Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.

Bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until for the following cooking times: 

Beef broth/stock: 48 hours
Chicken or poultry broth/stock: 24-36 hours
Fish broth: 8 hours

During the first few hours of simmering, you’ll need to remove the foam that floats to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. 

***During the last 30 minutes, add the garlic and parsley, if using.

Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.  


For more info on making broths, or the health benefits visit The Nourished Kitchen or 
Traditional Cooking School.

Todays recipe was submitted by the Fabulous WBC Doula Shea Coffey.  Shea can be reached at shannon@wisebirthchoices.com

 
 
Picture
In a house with food allergies, this is a flavorful and easy dinner option.  Allergy-friendly turkey/black bean burgers! 

This is a great "make today and freeze for later" meal.  I personally cook them prior to freezing, giving me a quick no-cook dinner option.  Great when you need something fast. You could also make the patties and freeze them raw. Just remember to wrap them in parchment paper prior to freezing, so they are easy to separate.

I ran the recipe through my nutrition app. 166 calories per 4oz patty. It's a great recipe for women who are trying to lose weight postpartum. Enjoy ladies!

Ingredients
1 can organic black beans
1.3 lbs ground turkey
1/2 an onion - diced small
2 Tbsp chia seeds
3 Tbsp water
Cumin, salt, pepper to taste or any other seasonings to taste

Directions
  1. Mix chia seeds and warm water and set aside to gel** 
  2. With a fork or potato masher, mash the black beans into a chunky paste
  3. Add ground turkey, onion, seasoning and chia seeds
  4. Mix until well blended
  5. Form into patties and pan-fry them

**How to use Chia from Leigh-Chantelle from Viva la Vegan! https://www.youtube.com/watch?v=oe7ErAOWLeE0 


Today's recipe is from the fabulous WBC doula Sarah Zadoyko.  Sarah can be reached at sarah@wisebirthchoices.com

 
 
Picture
Sweep the Kitchen Crustless Quiche

This recipe is a serious time and money saver! I love to make a few at a time with whatever I have on hand. Eat one tonight, freeze two for later. The quiche in the picture is broccoli.

This is a great way to use up some veggies that are heading toward the end.  Also a great way to get some quick protein on those days when making coffee is exhausting!


Ingredients:

5 eggs
¾ cup of milk
2 cups of shredded cheddar 
   (or crumbly cheese of your choice: goat, gruyere, mozzarella, gouda, or any combination)
½ tsp salt
black pepper to taste
2 Tbsp of dry herbs of your choice and a bit of garlic powder 
   (My favorites are oregano and basil with mozzarella, and dill with goat cheese)
2 – 3 cups of cut vegetables 
   (broccoli, mushrooms, peppers, spinach, tomato, sautéed onions)
1 Tbsp flour

Directions:

1. Preheat oven to 350
2. Mix all of the ingredients together thoroughly with a spoon
3. Pour into a non-stick or lightly greased disposable pie tin
4. Bake 35-45 minutes

BONUS RECIPE:

Single Serve Mug Brownies for the Deserving Mother

I like to whip up a mug of these after the kid goes to sleep, it’s a generous amount for one person and is really fast. I keep a couple ziplock baggies with the dry ingredients already mixed and it takes me less than 3 minutes to make these

2 Tbsp melted butter
2 Tbsp water
¼ tsp vanilla
dash of salt
4 T sugar (I actually use a little less)
2 T cocoa powder
4 T flour
small handful of chocolate chips or nuts (optional)

directions:

1.      thoroughly mix all ingredients together except chocolate chips or nuts
2.      Sprinkle chocolate chips or nuts on top
3.      microwave for 60 – 90 seconds, enjoy



Today's recipe was contributed by the Fabulous Doula Tzipi Sutin. Tzipi can be reached at tzipi@wisebirthchoices.com

 
 
Picture
This soup is a favorite with my family & our postpartum doula clients. This soup is perfect for the cooler nights and for an easy comfort food meal.  And we all know we need chicken soup since cold & flu season is upon us!  

To save time, just use pre-cut veggies, boxed broth and rotisserie chicken.  (Most grocery stores will have all three veggies diced and packaged together as mirepoix) 

You can also choose to take your time making homemade broth, poached chicken, and find all of the chopping and peeling therapeutic.   If you have the time, it is worth it for that old-fashioned homemade flavor!

Ingredients

3 cloves garlic minced
1 large onion diced
3-4 stalks of celery chopped
3-4 carrots peeled (if you desire) and sliced
  (or all 3 already diced in 1 package Mirepoix)
Shredded or cubed Cooked Chicken (I like to pick apart a rotisserie chicken, but you can also poach your choice of chicken parts and then shred or cube)
4-6 cups of chicken stock
Kale (I use bagged kale, just be sure to pick out the thick ribs and stems)
1/2 bag Egg noodles (whatever width you prefer)
Salt, pepper

Directions
Sauté the garlic, onions, carrots & celery in oil of choice until soft. Season with salt and pepper.
Pour in broth & chicken pieces.  Bring to a simmer.  

Add noodles.  

Once noodles are soft, add the kale to the soup. The kale will wilt pretty quickly so add as much as you'd like in batches.

Cook for 5-10 minutes or until desired Kale wilt:)  

Season with salt and pepper, as desired. Serve and top with Parmesan cheese if desired.

I like to make a large pot of this and make individual serving sized portions in sandwich sized freezer bags. Just pour, seal and freeze.  If you do plan on freezing a portion, cook noodles separately.  Otherwise they may get too mushy from freezing.

Contributed by the Fabulous Doula Sara Sandstrom.  Sara can be contacted at sara@wisebirthchoices.com


 
 
Picture
Today's recipe is Paleo-Friendly and prep is 5 minutes! Cooking time is around 30 min.  Serve with a green veggie and / or Cauliflower Rice for a quick complete meal.


Ingredients:
1 package chicken thighs, 6-8 pieces
Curry powder
Coconut oil
salt & pepper to taste
1 can of coconut milk for optional sauce



Prep Time: 5 minutes
Rinse and drain chicken thighs
Preheat oven to 350 degrees
Heat large skillet 
Add 2Tbsp coconut oil
Dust flat side of chicken generously with the Curry powder
Season with salt & pepper
Place chicken in hot pan, flat side down, for 8-10 minutes or until browned on that side.
While they are cooking, dust the other side with the spice powder, salt & pepper.
When done, flip and brown on the other side.
Once browned on both sides, place skillet into preheated oven for 10-12 minutes or until chicken is cooked through.

Sauce:
If you’re feeling adventurous, you can remove the chicken from the pan onto a plate. Put the pan back on the stove on low heat, add a can of coconut milk and stir to create a delicious sauce. Simmer for 5-10 minutes, stirring often while scraping the bottom of the pan.

Serve with a green veggie and / or Cauliflower Rice for a complete meal.

Serves 4

Contributed by the Fabulous Doula Cornelia Mazzan.  Cornelia can be contacted at cornelia@wisebirthchoices.com



 
 
15_min_chicken15 Minute Chicken
This recipe comes from an expectant dad named Aaron.  

"This is a great recipe for a quick and easy entree. My wife, who was 8 1/2 months pregnant, had chicken thawing and asked me to cook since she was exhausted. She didn't have any plans so I just threw some things together and came up with this recipe. I'm sure it could be improved upon, but in a pinch it was easy and delicious."

We love "Easy and Delicious" in a pinch!!  Toss in a bag of 90 sec rice and some steam-in-bag broccoli and you have a meal in 20 minutes. Make a bigger batch, and freeze the extra for a future microwave meal.


Ingredients:
  • 1 1/2 pounds skinless, boneless chicken tenders (or boneless, skinless breasts and cut into 1/2" thick strips)
  • 1 tablespoon butter
  • 2/3 cup barbecue sauce
  • 1 tablespoon Worcestershire sauce
  • 2/3 teaspoon garlic powder

Directions
  1. Melt butter in a saucepan over medium heat. Stir barbecue sauce, Worcestershire sauce and garlic powder. 
  2. Add chicken to the pan and stir into the sauce mixture to coat.
  3. Place cover on saucepan and simmer until the chicken pieces are cooked through and no longer pink in the middle, 3 to 5 minutes. Remove cover and spoon sauce over chicken pieces; continue cooking until sauce thickens, about 4 minutes more.
  4. Plate the rice and broccoli, cover with the chicken and sauce.  Enjoy!!

Sourced by the Fabulous Doula Renee Hennings (who admits, she doesn't cook, so if she can do it, you can do it!)  Original post can be found at http://allrecipes.com/recipe/228774/emergency-chicken/

 
 
BakedOatmealSquaresBaked Oatmeal Squares
Baked Oatmeal Squares

This recipe is one that I have made MANY times and it's my go to, for all postpartum mothers and anyone looking for a healthy, comfort food!  

Whether you have just starting breastfeeding or a seasoned breastfeeding pro, this is a tasty way to get the nutritional support you need.  This is a great recipe that freezes well and can be easily adjusted according to any diet restrictions

If you are having some issues with milk supply or just want to increase your milk supply, add dried papaya or apricot.  University of Wisconsin's Department of Family Medicine Integrative Medicine Program lists apricots and oatmeal as a natural galactagogue. 

I love the flexibility of this recipe.  The entire thing can be mixed now and stored in the fridge until you're ready to pop it in the oven, for individual servings this week.  It can be baked immediately and frozen into individual squares for quick and easy freezer meals.  This is an excellent comfort food that can be enjoyed in a single serving portion or as a meal for the entire family. I have cooked mine a little longer to dry them out more allowing me to enjoy like a breakfast bar.

Prep Time: 10 minutes 

Ingredients:
  • 3 cups rolled oats or quick oats (if you prefer to use steel cut oats, see instructions below about soaking prior to cooking)
  • 4 cups milk (or sub with any milk of your choosing, almond & coconut work well)
  • 2 tbsp. vanilla extract
  • 1 egg, beaten
  • 1/4 c. Maple Syrup or a good quality honey (can be substituted for the sweetener of your choice)
  • 1 tsp. cinnamon 
  • 1 c. dried fruit/nuts of your choosing (I prefer chopped dates, papaya, coconut, walnuts or raisins)

Directions:
  1. Combine milk, vanilla and egg.
  2. Add oats and cinnamon.
  3. Add syrup or honey.
  4. Add fruit/nuts.
  5. It WILL be liquid, not like a batter!  Don't worry, it will solidify while cooking.
  6. Pour into a greased 9x13 baking dish
  7. Bake on 350 for 45-60 minutes until firm. (You need to adjust for your oven. I have also left them to cook longer so they can be held by hand and eaten cold)
  8. Cut into squares and serve as meal or let cool and cold as a breakfast bar or warm in a toaster oven for a quick breakfast. 
  9. Soaking instructions if using Steel Cut Oats:  
                3 cups steel cut oats 
                3 cups of water 
                6 tbsp fresh whey or buttermilk 

                Combine oats, warm water and whey/buttermilk.  Cover and sit for 24 hours.
                After 24 hours, pour off soaking water and rinse oats until water runs clear.  
                Continue with instructions above


Contributed by the fabulous WBC Doula Shea Coffey.