Postpartum Recipes from Around the World You Can Make at Home

Introduction

Food is one of the most important parts of postpartum healing. In many cultures, new mothers are cared for with nourishing soups, porridges, and herbal tonics designed to restore the body after birth.

At Sanhu House, our care philosophy draws from Korean sanhujori and global postpartum traditions. These recipes reflect that approach and are written in full so you can cook them easily at home. Verified recipe sources and cultural references appear at the bottom.

1. Korea: Miyeok-guk (Seaweed Soup)

Miyeok-guk is the most iconic postpartum dish in Korea. It is rich in minerals, iron, and iodine, which support healing and lactation.

Ingredients

• 1 ounce dried miyeok (wakame seaweed)

• 4 ounces beef brisket or stew beef (optional)

• 1 tablespoon sesame oil

• 1 tablespoon soy sauce

• 2 teaspoons minced garlic

• 6 cups water or beef broth

• Salt to taste

Instructions

1. Place dried seaweed in a large bowl and cover with cold water. Soak for 10 to 15 minutes until soft. Drain and squeeze out excess water. Chop into bite-size pieces.

2. If using beef: slice into thin pieces. Heat sesame oil in a pot over medium heat, add beef, and sauté for 3 to 4 minutes.

3. Add the soaked seaweed and garlic. Stir for 2 to 3 minutes until well combined.

4. Add water or broth and bring to a boil.

5. Reduce heat to a gentle simmer and cook for 20 to 30 minutes.

6. Season with soy sauce and salt to taste. Serve warm.

This soup is eaten daily for weeks after birth in Korean households.

2. China: Red Date and Goji Berry Chicken Soup

This warming tonic is a staple during the Chinese confinement period and is believed to nourish blood, support circulation, and boost milk supply.

Ingredients

• 1 pound chicken pieces (bone-in preferred)

• 8 to 10 dried red dates (jujubes)

• 1 tablespoon goji berries

• 2 slices fresh ginger

• 6 cups water

• Salt, to taste

Instructions

1. Rinse red dates and goji berries in cold water.

2. Add chicken, ginger, and water to a pot. Bring to a boil.

3. Reduce heat and simmer for 20 minutes.

4. Add red dates and continue simmering for 20 to 30 more minutes.

5. Add goji berries during the last 10 minutes of cooking.

6. Season lightly with salt. Serve warm.

This soup focuses on warmth and replenishing nutrients lost during childbirth.

3. India: Kitchari (Ayurvedic One-Pot Healing Stew)

Kitchari is gentle on digestion, grounding, and packed with protein. It is commonly recommended for postpartum recovery in Ayurveda.

Ingredients

• 1 cup split yellow mung dal

• 1 cup basmati rice

• 1 tablespoon ghee

• 1 teaspoon cumin seeds

• 1 teaspoon turmeric

• 1 teaspoon coriander powder

• 1 teaspoon grated ginger (optional)

• 6 cups water

• Salt, to taste

Instructions

1. Rinse rice and mung dal together until the water runs clear.

2. Heat ghee in a pot over medium heat. Add cumin seeds and let them sizzle for 30 seconds.

3. Add turmeric, coriander, and ginger. Stir briefly.

4. Add the rinsed rice and dal and mix well with the spices.

5. Add water and bring to a boil.

6. Reduce heat and simmer for 30 to 40 minutes until soft and porridge-like.

7. Add salt to taste. Optional: top with sautéed spinach or extra ghee.

This recipe is easy on the stomach and ideal for fatigued new mothers.

4. Jamaica: Peanut Porridge

A high-energy, high-protein dish beloved across Jamaica and often given to new mothers.

Ingredients

• 1 cup raw peanuts

• 2 cups water (for blending)

• 1 cup whole milk or coconut milk

• 1⁄2 cup quick oats or cornmeal

• 1⁄4 teaspoon nutmeg

• 1⁄2 teaspoon cinnamon

• Sugar or condensed milk to taste

Instructions

1. Blend peanuts with 2 cups water until smooth.

2. Pour mixture into a pot and bring to a simmer.

3. Add oats or cornmeal and stir constantly to avoid clumping.

4. Add milk and continue cooking on low heat for 10 to 15 minutes until thick.

5. Add nutmeg, cinnamon, and sweetener to taste.

6. Serve warm.

This porridge is incredibly filling and supports milk production.

5. Mexico: Caldo de Pollo (Chicken Soup)

A classic Mexican recovery soup that hydrates, nourishes, and offers comforting warmth after birth.

Ingredients

• 1 whole chicken or 6 bone-in pieces

• 10 cups water

• 2 carrots, chopped

• 2 potatoes, chopped

• 1 zucchini, chopped

• 1 small onion, halved

• 2 cloves garlic

• 1⁄2 cup rice (optional)

• Salt

• Cilantro and lime, for serving

Instructions

1. Add chicken, water, onion, and garlic to a large pot. Bring to a boil.

2. Reduce heat and simmer for 45 minutes, skimming foam as needed.

3. Remove the onion and garlic.

4. Add carrots, potatoes, zucchini, and rice if using.

5. Simmer for another 20 minutes until vegetables are soft.

6. Season generously with salt.

7. Serve with fresh cilantro and lime.

This soup supports hydration and replenishes electrolytes.

🍵 6. Middle East: Fenugreek Tea (Helba)

Fenugreek is one of the oldest herbal galactagogues used across the Middle East and North Africa.

Ingredients

• 1 teaspoon fenugreek seeds

• 1 cup hot water

• Honey or sugar (optional)

Instructions

1. Add fenugreek seeds to hot water.

2. Steep for 10 to 15 minutes.

3. Strain and sweeten if desired.

4. Drink warm once or twice a day.

This tea is gentle and supports milk production.

How to Use These Recipes in Your Postpartum Plan

• Make large batches and freeze in individual containers.

• Focus on warm foods and drinks.

• Use healing spices like ginger, turmeric, cinnamon, and black pepper.

• Keep easy snacks and teas ready for long nights.

At Sanhu House, our Nutrition Program includes many of these globally inspired meals as part of our recovery support.

Final Thoughts

Postpartum nourishment is not just about eating. It is about healing. These recipes are time-tested, gentle, and restorative — and they reflect a global understanding of what new mothers need most.

References

1. Maangchi. Miyeok-guk (Seaweed Soup). https://www.maangchi.com/recipe/miyeokguk

2. The Woks of Life. Jujube Ginger Chicken Soup. https://thewoksoflife.com/jujube-ginger-chicken-soup/

3. Banyan Botanicals. Basic Kitchari. https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/recipes/basic-kitchari/

4. Grace Foods. Jamaican Peanut Porridge. https://www.gracefoods.com/recipe-a-z/recipe/523-jamaican-peanut-porridge

5. Muy Delish. Caldito de Pollo. https://muydelish.com/caldito-de-pollo/

6. Amira’s Pantry. Fenugreek Tea (Helba). https://amiraspantry.com/fenugreek-tea-helba/