As a new mom, practicing self-care isn’t always easy. Sure, you know it’s important to eat right, but between the constant feedings, late-night wake-up calls and diaper changes (so. many. diaper changes.), all you want to do is catch a few zzz’s—and maybe take a hot shower—not spend hours in the kitchen. We get it. But the right nutrient-dense foods can make a big difference in how you feel, both mentally and physically, so if there’s only one thing you can do for yourself, this is it. Here, we’ve rounded up some of the superfoods that have real benefits for new moms, plus easy-to-prep dishes containing them from Daily Harvest. With Daily Harvest, you get pre-portioned, one-step recipes delivered straight to your door. Everything is ready in minutes and stays fresh in your freezer until you're ready for it. From ready-to-blend smoothies to 30-second chilled soups and savory harvest bowls, preparing healthy, well-balanced meals is one thing you can cross off your endless to-do list. (Bonus: Use promo code THEBUMP to get three free cups with your first Daily Harvest box.)
Super Mom Superfood: Quinoa
Why it’s good for you: This protein-packed grain (1 cup of cooked quinoa has 8 grams) will not only satisfy your carb cravings, it provides a healthy energy boost so you can push through a midday slump after a night of interrupted sleep. It’s also loaded with nine essential amino acids, phytonutrients, fiber, vitamins B and E, and is an excellent source of folic acid, which is as vital postpartum as it was when you were expecting. Bonus: Research has shown that having high levels of vitamin B, which aids in cell growth, can also help stave off postpartum depression.
Eat this: The Tex-Mex inspired Quinoa + Chipotle Harvest Bowl is a nutritious, energy-boosting blend featuring the supergrain, along with kale, zucchini and tomatoes—all you have to do is heat it up on a stovetop or in a microwave.
Super Mom Superfood: Kale
Why it’s good for you: Moms need to stay fueled between feedings too! This leafy green is rich in iron, vitamins A and C and fiber—one cup totals 5 grams—which helps you feel fuller longer, as well as improves digestion and promotes cardiovascular health. Plus, it’s packed with potassium, which reduces water retention, helping to de-bloat your belly (yes, please!).
Eat this: Start your day with a Banana + Greens Smoothie or Apple + Greens Smoothie: Both contain plenty of kale and a slew of anti-inflammatory ingredients like turmeric, ginger and chlorophyll. For lunch or dinner, opt for the Kale + Lemongrass Harvest Bowl, which pairs the leafy vegetable with red bell pepper, tamari, coconut, lemongrass and detoxifying kaffir lime for a Thai curry-like taste.
Super Mom Superfood: Chia Seeds
Why they’re good for you: Thanks to a dense concentration of omega-3 fatty acids (around 5,000 mg in just one ounce), these super-absorbent seeds have been shown to help stimulate breast milk production and may boast beauty benefits, particularly for your skin, making them a one-stop shop for your new mom bod. Chia seeds also offer 11 grams of fiber and 4 grams of protein, along with phosphorus, manganese and calcium, minerals that assist in bone health.
Eat this: Perfect for hectic mornings, the Mango + Turmeric Chia Parfait—it tastes kind of like a tropical golden milk latte—can be prepped the night before. Simply fill the cup all the way with milk (opt for a nut-based version or classic skim), then eat it cold or warm it up in the morning. The Blackberry + Majik Chia Parfait is another delicious blend, made with antioxidant-rich berries and Blue Majik, an algae derived from the spirulina plant, that combine to taste like a rich fruit pie.
Super Mom Superfood: Blueberries
Why they’re good for you: While all berries score at the top of a healthy foods list, blueberries are loaded with powerful antioxidants, which help detoxify the body and keep inflammation at bay. In addition, just one cup of blueberries totals a whopping 24 percent of your daily vitamin C quota.
Eat this: The Blueberry + Hemp Smoothie contains a hearty dose of the fruit, along with nutrient-dense foods like spinach and walnuts, while the Mulberry + Dragon Fruit Overnight Oats contains a trio of berries—raspberries, blueberries and mulberries—for the perfect grab-and-go morning meal.
Super Mom Superfood: Avocados
Why they’re good for you: This tropical fruit consists of 70 percent monounsaturated fats—the healthy fats that help your body better absorb nutrients from your diet. Avocados are also a great source of folate, potassium, fiber, and other antioxidants that have been shown to improve the quality of your breast milk and overall health as a new mother.
Eat this: Indulge in the Beet + Sesame Harvest Bowl, essentially a vegetarian poke bowl topped off with the yummy green stuff. Or for a refreshing summer lunch, try the Avocado + Cucumber Chilled Soup, which combines the nutritional powerhouse with cucumber, mint and chia seeds.
Super Mom Superfood: Chocolate
Why it’s good for you: Need another reason to love chocolate? Once you’ve been cleared for postpartum exercise, this yummy treat may be an ideal post-workout go-to (in moderation, of course). According to research, chocolate milk is as or more efficient for muscle recovery than classic sports drinks or a placebo. Plus, antioxidant-rich cacao is high in iron, fiber and magnesium as well as flavonoids, and if consumed regularly, can help maintain a healthy blood pressure.
Eat this: After you stream your sweat session while your newest addition takes a snooze, blend the cacao nib-packed Mint + Cacao Smoothie, a nutrient-dense, vegetable-heavy riff on mint chocolate chip ice cream that’ll help revive your muscles post-workout. Or try the Chocolate Protein + Almond Chia Parfait, a sweet indulgence that also doubles as a recovery essential.
Super Mom Superfood: Legumes
Why they’re good for you: Legumes, which include beans, chickpeas and lentils, are filled with ample fiber and protein to help you stay satiated between meals. They’re also packed with a slew of vital minerals such as folic acid, calcium, zinc, iron and amino acids, which are crucial to create nutrient-dense breast milk. And they may provide a mental boost too: One study showed that a diet rich in legumes helped to lesson the severity of symptoms of anxiety and depression.
Eat this: The Chickpea + Za’atar Harvest Bowl is a Middle Eastern-inspired dish with cumin, coriander, sesame and sumac that can aid in digestion. You can also get your protein fix for the day with the Lentil + Mesquite Chili—sweet potato, kale and purple corn give it a Southwestern vibe.
Super Mom Superfood: Carrots
Why they’re good for you: This root vegetable acts like a natural energy-boosting multivitamin thanks to impressive levels of nutrients like beta-carotene, vitamin B6, vitamin C, potassium, magnesium, iron and more. Another benefit: It’s known as a beauty food because beta-carotene, converted into vitamin A in the body, is essential for healthy hair, skin, nails and eyes.
Eat this: The Carrot + Chia Smoothie has a megadose of immunity-boosting ingredients that’s blended with a liquid base for a nutritional dessert or snack. And with a spicy mix of carrot, cauliflower and coconut milk, the energizing Carrot + Coconut Curry Soup is the perfect midday pick-me-up.
This post is sponsored by Daily Harvest. Visit Daily-Harvest.com to learn more about how its plant-based frozen recipes can be delivered to your door and be ready within minutes. Use promo code THEBUMP to get three free cups with your first box!