Nourish Your Postpartum Recovery: The Ultimate Mediterranean Bowl Recipe for New Moms

Eating a Mediterranean bowl during postpartum recovery is a fantastic choice due to its diverse range of nutritious ingredients that support healing and provide sustained energy. This vibrant dish typically includes lean proteins (such as grilled chicken or chickpeas), fiber-rich whole grains (like quinoa or couscous), and a plethora of fresh vegetables (such as cucumbers, tomatoes, and avocados). These ingredients offer essential nutrients such as iron, folate, and vitamin C, which are crucial for replenishing blood loss, promoting tissue repair, and boosting the immune system. Healthy fats from olive oil and avocado support brain function and hormonal balance. Additionally, incorporating probiotics from ingredients like hummus or tzatziki can enhance gut health, which is vital for overall well-being during the postpartum period. To ensure optimal nutrition, focus on including proteins, complex carbohydrates, healthy fats, and a variety of colorful vegetables in your Mediterranean bowl.

Hungry for a Mediterranean bowl now?

A Mediterranean bowl is a delicious and healthy meal option that often includes a variety of fresh and flavorful ingredients. Below is a recipe for a Mediterranean bowl that you might enjoy. Remember to have fun with this and try experimenting with the ingredients to meet your taste bud needs!

My Favorite Recipe

Ingredients:

• 1 cup cooked quinoa or couscous
• 1 cup chopped cucumber
• 1 cup cherry tomatoes, halved
• 1/2 cup sliced red onion
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 1/4 cup hummus
• 1 avocado, sliced
• 1 lemon, cut into wedges
• Extra virgin olive oil
• Salt and pepper, to taste

Optional Ingredients:

• Grilled chicken, lamb, or shrimp
• Tzatziki sauce
• Pickled red onions
• Roasted red peppers
• Artichoke hearts

Instructions:

1. Prepare the Base: Start by placing the cooked quinoa or couscous in the bottom of your bowl.
2. Add Fresh Veggies: Layer the chopped cucumber, cherry tomatoes, and sliced red onion on top of the quinoa or couscous.
3. Include Olives and Cheese: Add the Kalamata olives and crumbled feta cheese to the bowl.
4. Garnish with Herbs: Sprinkle the chopped fresh parsley over the top.
5. Add Hummus and Avocado: Place a dollop of hummus in the center of the bowl and arrange the avocado slices around it.
6. Season and Dress: Drizzle extra virgin olive oil over the bowl, and season with salt and pepper to taste. Squeeze lemon wedges over the top for added freshness.
7. Optional Add-Ins: If desired, add your choice of grilled protein, tzatziki sauce, pickled red onions, roasted red peppers, or artichoke hearts.

Next step; Enjoy your Mediterranean bowl as a nourishing and flavorful meal! Check out more of my postpartum recovery recipes here!