The Food Doula Cookbook: A Guide to a Healthy Pregnancy and a Nourished New Mom

TRIMESTER 1: WEEKS 1—12

It’s Wonderfully Positive—17
Fighting Morning Sickness—18
Protein Foods—20
Healing Foods—22
Deciding When to Eat—25
No-More-Nausea Meal Schedule—26
Meal Ideas for When You Just Can’t Cook—28
Maximizing Nutrition Through Aversions—30
The Recipes—31
Ginger Tonic 3 Ways—32
Soothing Mango Green Smoothie—35
Apple Zucchini Oat Bowl—37
7-Minute Ultimate Breakfast Bowl—39
Preggo Protein Pancakes—41
Strawberry Chia Jam—42
Amped-Up Applesauce—43
Bedside Granola Clusters—45
Chia Yogurt Bites—47
Almond Chocolate Oat Bars—49
Lemon + Ginger Carrot Muffins—51
Double Chocolate Lentil Muffins—53
Mango Chopped Chicken Salad with Lemon Vinaigrette—55
Avocado Chickpea Bowl—57
Herb + Garlic Roasted Potatoes—59
Goodness Me Tomato Sauce—61
Smoky Sweet Potato + Carrot Fries with Roasted Red Pepper Dipping Sauce—63
Slow Cooker Spiced Cauliflower + Sweet Potato Soup—65
Sheet Pan Maple Sesame + Shiitake Salmon—67
Quinoa Fried N’ice—69
Slow Cooker Chicken Fajitas—71
Late-Night Protein Packs—72
Salt + Vinegar Roasted Chickpeas—73

TRIMESTER 2: WEEKS—13—28

On to the Next —75
Staying Healthy —76
Food Cravings —77
Super Smoothies —78
Cooking: Back in the Cards —80
Plan, Prep, Plate —81
Repurpose Your Meals —82
The Recipes —83
Peachy Green Smoothie— 85
Cravings Breakfast Sandwich— 87
Wild Blueberry Overnight Oats— 89
Shakshuka with Swiss Chard + Cherry Tomatoes —91
Blueberry Zucchini Muffins —92
Spiced Sweet Potato + Quinoa Muffins —93
Cinnamon Chocolate Banana Loaf —95
Cookie Dough Bites— 97
Chickpea Flour Ginger Cookies —98
Banana Coconut Nice Cream —99
Fajita Bump Bowl —101
Brussels Sprout + Pear Salad with Quinoa— 103
Strawberries + Greens Salad with Sweet Almonds— 105
Grain-Free Chicken Fingers—106
Better Than Before Caesar Salad—107
Summer Veggie Fritters—108
Harvest Pasta Salad with Basil—109
Simple Sesame Noodles—111
Hidden Greens Meatballs—113
One-Pan Chicken in Red Pepper Cashew Sauce—115
Veggie-Full Burgers—117
Heavenly Hot Chocolate—119

TRIMESTER 3: WEEKS 29—40

Feeling a Little Crowded—121
Eating for the Third Trimester—122
Baby’s Growth Spurt—124
Planning for Postpartum—125
Postpartum Meal Prep Guide—126
Approaching Labour—128
The Recipes—129
Iced Raspberry Leaf Tea—130
Raspberry Date Labour Prep Smoothie—131
Breakfast Bowlritto—133
Overnight Flax + Chia Pudding—135
Homemade Tortilla Chips—137
Cashew Green Goddess Dip—138
Everyday Hummus—139
Berry Sorbet—141
Rainbow Sausage Bake—143
Pineapple + Lime Fruit Salad with Poppy Seed Dressing—144
Mango Mint Salad—145
Sheet Pan Roasted Lentil Bowl—147
Arugula + Quinoa Steak Salad with Lemon Pepper Dressing—149
Greek Chicken Skewers—150
Greek Garlic Kale Salad—151
Skillet Blackened Chicken Thighs with Cashew Chive Dipping Sauce—152
Sweet Potato Pad Thai—155
Late-Night Chocolate Avocado Pudding—157
Chocolate Avocado Bliss Bars—157
Seed Strong Chocolate Energy Balls—159
One-Pan Chicken + Golden Rice—161
Romaine Calm Lettuce Wraps—163
Golden Milk Latte—165

TRIMESTER 4: POSTPARTUM

You Matter Too—167
Postpartum Self-Care—168
Postpartum Nourishment —170
Healing Traditions—172
Foods That Support Postpartum Healing —174
Foods That Support Breastfeeding—176
Foods for Good Mood—177
Postpartum Meal Guidelines—178
The Recipes—179
Everyday Bone Broth—181
Bone Broth Porridge with Cherry Tomatoes + Greens—183
Red Pepper Basil Egg Cups—185
Sheet Pan Pumpkin Pancakes—187
Cashew Hemp Milk—189
Toast with the Most—191
Ginger Tea with Fennel + Goji Berries—193
Chia Butter + Chocolate Banana Bites—195
Apple Pie Oat Bars—196
Mama’s Freezer Fudge—197
Sunflower Flax Energy Balls—199
Little Lactation Cookies—201
Golden Mama Healing Stew—203
Warm Golden Cauliflower + Carrot Salad with Cinnamon Maple Dressing—205
Miso Mineral Soup—207
Heal in a Curry—209
Simplest Roast Chicken—210
Garlic Sesame Kale—211
Rosemary Chicken Noodle Soup—213
Simple Salted Lemon Salmon—215
Paprika + Cinnamon Pulled Pork—217
Chicken + Spinach Enchiladas—218
Stout + Chocolate Chili—221
Sip to Sleep Chocolate Smoothie—223