Manathakkali Vatral Raita

Another tasty way to take in Manathakkali vatral is in the raita form.Here is a simple and easy raita with numerous health benefits.Yogurt is a coolant and has Calcium and manathakkali vatral has medicinal properties of cleansing the internal organs.

You need:

Thick Yogurt / Curd - 1 cup
Manathakkali vatral - 2 tablespoons
Ghee- 1/2 teaspoon
Mustard- 1/2 teaspoon
Urad dal- 1/4 teaspoon
Curry leaves- few
Salt to taste

1. Beat the curd with salt.
2. Heat ghee in a small pan and put in mustard, urad dal,curry leaves. 
3. When the dal turns brown pour into the beaten curd.Mix well.

Serve this with flavored rice or enjoy as such....

 

Blogging marathon comes to an end today. I really enjoyed doing this edition as I had chosen a theme apt for my condition now :). Thanks to Srivalli for selecting this theme and all my fellow bloggers whose wishes and support kept me going through this marathon :).

Other recipes with this berry:

• Homemade mathakkali vatral
• Postpartum spice mix
• Manathakkali vatral podi

Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#13

Earlier in this series of 'Postpartum Diet' that is a part of Blogging Marathon #13-

Articles:

PostPartum period - An Introduction
Nutritional need in Postpartum Period
Postpartum Diet
Galactogouges
Nutrients / Foods That Help Fight Postpartum Depression

Recipes:

Manathakkali Vatral Podi
Postpartum Pathiya Podi
Moongdal-Garlic Rasam
Paneer Ajwain Paratha and Vegetable Dal
Paneer Capsicum Rice
Menthiya soppu Bele Palya - Fenugreek leaves-lentil stirfry.
Peanut Coriander Chutney
Upma Kozhukattai

Healthy Living....

Upma Kozhukattai

Upma kozhukattai is a simple snack/breakfast food that is easy to digest and tasty as well. It is a steamed preparation of rice and dal.As you may be aware, grains and pulse combination is an excellent way to obtain all the amino acid and making the protein available for the body.

Mom prepared this as a snack for me a few days ago. It is usually paired with a tangy gravy or pulikuzhambu.Here mom paired it with sundakkai vatral pulikuzhambu.It is a yum combo. This upma koxhkattai can also be had with a simple coconut chutney.Sharing her recipe here.

You need:

Rice -1 cup
Toor dal- a little less than 1/4 cup
Salt to taste

For seasoning

Oil- 2 teaspoons
Mustard- 1 teaspoon
Urad dal- 1 teaspoon
Gram dal- 1 teaspoon
Curry leaves- a few
Green chillies- 2 cut and de-seeded
Asafetida powder- a pinch

1. Soak the rice and dal in water for approximately 2 hours.
2. Drain well and grind to a rice rava consistency[without adding water]
3. Bring to boil 2 1/2 cups of water  and slowly put in the ground rice-dal and salt.
4. Mix well so that there are no lumps and the rice-dal absorbs the water and becomes fluffy.Remove from heat and keep aside.
5. Next heat oil in a pan and put in the ingredients for seasoning.
6. When the dal turns brown,puti n the cooked rice-dal and stir well. Cook on low flame till teh seasoning is mixed well into the rice-dal mixture.Remove from heat.
7. When it is cool enough to handle make shape them into cylinders as seen in the pics.
8. Place them on a greased steamer plate and steam for 15-20 minutes.

Serve along with vathakuzhambu or coconut chutney

Note:

• The water used will vary with the quality of rice
• Grated coconut can alo be added to this dish in step 6
• I will post the vathakuzhambu recipe shortly.

Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#13

Earlier in this series of 'Postpartum Diet' that is a part of Blogging Marathon #13-

Articles:

PostPartum period - An Introduction
Nutritional need in Postpartum Period
Postpartum Diet
Galactogouges
Nutrients / Foods That Help Fight Postpartum Depression

Recipes:

Manathakkali Vatral Podi
Postpartum Pathiya Podi
Moongdal-Garlic Rasam
Paneer Ajwain Paratha and Vegetable Dal
Paneer Capsicum Rice
Menthiya soppu Bele Palya - Fenugreek leaves-lentil stirfry.
Peanut Coriander Chutney

Healthy Living....

Eggless Snowball Cookies

Today is a day for celebration.My dear friend Srivalli who writes at Cooking 4 All Seasons and Spice Your Life and the master mind behind this Blogging Marathon, is celebrating her birthday today.

Here is a small virtual treat from my kitchen. I am aware that birthdays mean cakes but I baked these super yummy cookies for her that I had bookmarked from Nags Blog

I have never seen these cookies but Nags had mentioned that these were her favorite and her clicks were so tempting.Plus the fact that they are egg-less made me want to try them.

I used:
Recipe source - Edible Garden


All purpose flour - 1 cup
Walnuts-3/4 cup, finely chopped
Butter- 1/2 cup,at room temperature
Sugar- 4 tablespoons
Salt- 2 pinches
Icing sugar - for coating / dusting


1.. Preheat  the oven to 160 degree C

2.Take the flour, sugar, chopped nuts, and salt in a bowl.Mix well.

3.Add the butter.

4.Knead lightly till the dough comes together and there is no sign of the flour.

5.Pinch out small balls from the dough and place them on a greased tray 2" apart.

6.Bake for 25 minutes. Nags says it must not be baked for more than 35 minutes. So keep checking in between if you feel the cookies are not done and need to be baked for a longer time.

7. While the cookies are still warm, roll them in icing sugar so that they are well coated .Be liberal as the cookies are not very sweet on their own.Store the cookies in an airtight container once completely cooled.

or enjoy these super tasty cookies as soon as they are ready :)

Srivalli,Wishing you a very Happy Birthday and this was baked specially for you. Hope you like them :)

I am sure she will be happy if I send this across to her event- Kids Delight, hosted this month by Priya with the theme Eggless and Vegan Bakes



Bon Appetit...

Postpartum Pathiya Podi

Pathiya or pathiyam is the diet given during special stages of life life like postpartum period or during certain illness .This is spice mix  prepared especially during the postpartum period. Though this spice mix is good for everyone, not many people prepare this other than the time when there is a new mom at home.Since I love spice mixes, mom made this and I have added it to my growing list of magic masalas.

In this, there are 3 medicinal ingredients – Dried neem flowers,Manathakkali vatral [dried blacknight shade] and sundakkai vatral. Along with this is urad dal , chillies, peppercorns and asafetida.

You need :

Dried neem flower- 2 tablespoons
Manathakkali vatral -2 tablespoons
Sundakkai vatral- 1 tablespoon
Urad dal- a little less than 1/2 a cup
Red chilli -1
Black peppercorns- ½ teaspoon
Asafetida powder- a pinch
Salt to taste
Ghee
Oil

1. Heat a little ghee in a pan and fry the neem flowers for a couple of minutes on low flame. Take care not to char the flowers. Remove from pan and keep aside
2. Next heat a little oil in the pan and put in manathakkali vatral and sundakkai vatral. When they puff up a little, remove using a slotted ladle and keep aside.
3. In the remaining oil,roast the urad dal, red chili,peppercorns and asafetida powder.
4. When the dal turns brown, remove from heat and keep aside.
5. When all the ingredients have cooled down, powder along with salt.
6. Store in an airtight container.

To serve

Sprinkle a few teaspoons of the spice mix over piping hot steamed rice. Add a little melted ghee, mix well. This is usually eaten as the first dish in the lunch time. This too is just a few morsels and is not taken as the main meal.


Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#13

Earlier in this series of 'Postpartum Diet' that is a part of Blogging Marathon #13-

Articles:

PostPartum period - An Introduction
Nutritional need in Postpartum Period
Postpartum Diet
Galactogouges
Nutrients / Foods That Help Fight Postpartum Depression

Recipes:

Manathakkali Vatral Podi
Moongdal-Garlic Rasam
Paneer Ajwain Paratha and Vegetable Dal
Paneer Capsicum Rice
Menthiya soppu Bele Palya - Fenugreek leaves-lentil stirfry.
Peanut Coriander Chutney

Healthy Living....

Nutrients / Foods To Help Fight Postpartum Depression

The first few week after delivery can be very trying and tiresome. Studies show that one in ten women face postpartum depression.It is a condition where the women faces certain symptoms of clinical depression after childbirth.

Some of the symptoms include 

• Low self esteem
• Exhaustion
• Eating and sleeping disorders
• Spells of anger against others
•  Frustration
• Guilt
• Feeling of hopelessness etc.

 Improper / Inadequate diet is one of the reasons for this. The need to take care of the new born becomes the center of importance and taking care of her health takes a back set once the baby is born.

Postpartum depression is a cause for great concern. The Doctor may suggest a treatment which can include medications, counseling, help from support group, diet therapy and exercise.

Though diet alone may not be sufficient to bring about a change, there are certain food stuffs that can be helpful to overcome this stressful situation.

Vitamin C – A boost in Vitamin C helps to overcome depression. Good sources include

• Citrus fruits
• Green leaf vegetables especially kale
• Tomato
• Peas
• Broccoli
• Raspberry
• Spring onion
• Turnips etc

Zinc – Zinc is believed to support different processes in our body and brain. Lack of this mineral is said to be linked with depression and irritability. Good sources are

• Yogurt
• Eggs
• Fish
• Wheat germ

Folic Acid – We all are aware that Folic acid is essential prior to conceiving and the first trimester of pregnancy. Folic acid is also essential after delivery too. It can be found in

• Orange juice
• Avocados
• Green leafy vegetables
• Dried legumes
• Fruits
• Fortified cereals and breads
• Citrus fruits etc

.

Also while taking folic acid rich foods it is essential to avoid to limit or avoid

• Caffeine
• Fatty foods
• Sugar laden foods
• Soft drinks
• Refined foods etc as they will hinder the absorption and utilization of the essential nutrients.

Omega 3 Fatty acids are also shown to have a positive impact on treating depression. The foods that can be included are

• Oil rich fishes like herring, sardines tuna , salmon etc
• Nuts esp. walnuts
• Canola oil etc.

Calcium can help wade off anxiety and depression. The best sources are some of the foods that we use regularly.

• Milk and milk products – Milk, yogurt, cheese, etc
• Sesame seeds
• Soy milk
• Tofu etc.

Keeping in mind your preferences and the food choices allowed in your family/ culture, diets advised by your dietitian try to include these foods

• Broccoli
• Salmon
• Oatmeal
• Soymilk
• Spinach
• Blueberry
• Quinoa
• Flax seeds
• Cranberry

Thus the diet of the new mom should be

• Simple and healthy
• Should have healthy fats
• Limit the use of refined sugars , flours etc
• Antioxidant rich foods must be present in the diet
• The diet must be rich in fiber
• Limit or omit caffeine and alcohol.

 Disclaimer : This is not a medical advice.Consult your Doctor or Dietitian before following any type of diet.

Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#13

Earlier in this series of 'Postpartum Diet' that is a part of Blogging Marathon #13-

Articles:

PostPartum period - An Introduction
Nutritional need in Postpartum Period
Postpartum Diet
Galactogouges

Recipes:

Manathakkali Vatral Podi
Moongdal-Garlic Rasam
Paneer Ajwain Paratha and Vegetable Dal
Paneer Capsicum Rice
Menthiya soppu Bele Palya - Fenugreek leaves-lentil stirfry.
Peanut Coriander Chutney

Healthy Living....

Peanut Coriander Chutney

When we are bored with the usual coconut chutney for idli and dosa  this chutney made  with peanut and coriander is a welcome change.In the postpartum period, peanut can be used in small quantities and mom made this chutney for me.It was such a  yummy side dish and I loved the nutty coriander flavor of the chutney.

The health benefits of Coriander leaves are numerous.

• It is a natural body cleanser.It removes the toxins and heavy metals from the body.
• On regular usage,it increases the HDL or the good cholesterol levels in the blood
• Good source of Iron and Magnesium
• Has strong antioxidant properties
• Reduces minor swellings
• Promotes liver function etc.

So here is the chutney made from this super good leaf....

Mom used:

Peanut,roasted - 1 cup
Coriander leaves- 1 bunch
Ginger- 1" piece
Salt to taste

For seasoning:

Mustard -1 teaspoon
Cumin seeds- 1/2 teaspoon
Urad dal - 1/2 teaspoon
Curry leaves- a few
Oil- 1 teaspoon

1. Grind together coriander leaves, peanuts, ginger and salt using water.Transfer the chutney into a bow.
2. Heat oil and put in the ingredients listed under seasoning.When it splutters, pour over the chutney and mix well.

Serve along with idli / dosa

Note:

You can replace half the quantity of peanuts with grated coconut

Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#13

Earlier in this series of 'Postpartum Diet' that is a part of Blogging Marathon #13-

Articles:

PostPartum period - An Introduction
Nutritional need in Postpartum Period
Postpartum Diet
Galactogouges

Recipes:

Manathakkali Vatral Podi
Moongdal-Garlic Rasam
Paneer Ajwain Paratha and Vegetable Dal
Paneer Capsicum Rice
Menthiya soppu Bele Palya - Fenugreek leaves-lentil stirfry.

Bon Appetit...

Menthiya Soppu Bele Palya | Fenugreek Leaves-Lentil Stir fry

Fenugreek leaves are a potent Galactogouge . It is not only good for the new mom, but also the other members of the family as it has some vital nutrients as well.Mom made a simple stir fry with fenugreek leaves and dal. This along with other other dishes in the meal was a real treat....

Along with this stirfry was Majjigay huli or Morekuzhambu prepared with pumpkin and ambode / paruppu vadai, rasam and of course Lil Angel's favorite Paruppu Vadai.We love to have a few of the Paruppu vadai soaked in Morekuzhambu but since I am on a 'diet' I had to limit my intake to just one as I did not want anything to upset my tummy or Lil Masters tummy....

Here is the recipe for the greens-lentil stirfry....

You need:

Fenugreek leaves-from 1 bunch
Gram dal-1/2 cup + 1 teaspoon for seasoning
Toor dal- a fistful
Red chillies- 2
Mustard- 1teaspoon
Urad dal- 1/2 teaspoon
Turmeric powder- a pinch
Asafotida powder- a pinch
Curry leaves - a few

Oil-1 teaspoon+1 teaspoon
Salt to taste

1. Wash and roughly chop the fenugreek leaves and microwave for 5 minutes and keep aside.
2.Soak the gram dal and urad dal along with the red chilli for an hour. Drain and grind coarsely.Add as little water as possible while grinding.
3.Heat a teaspoon oil in a pan and saute the dal for a couple of minutes.
4.Remove from heat and make small balls out of this dal and steam for 15 minutes.When lightly cool,crumble and keep side.
5.Heat the remaining oil in a pan and put in mustard,urad dal,gram dal,curry leaves, asafetida powder, turmeric powder.
6.When the mustard crackles, add the crumbled dal, fenugreek leaves, salt.
7.Mix well and cook on low flame for 5 minutes.
8.Remove from heat and serve as a side dish.

Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#13

Earlier in this series of 'Postpartum Diet' that is a part of Blogging Marathon #13-

Articles:

PostPartum period - An Introduction
Nutritional need in Postpartum Period
Postpartum Diet
Galactogouges

Recipes:

Manathakkali Vatral Podi
Moongdal-Garlic Rasam
Paneer Ajwain Paratha and Vegetable Dal
Paneer Capsicum Rice

Bon Appetit...

Paneer Capsicum Rice

Today's post for Blogging Marathon #13 is a simple rice dish. Diet in the postpartum period has to be subtly flavored. Strong flavors are not suited for the mother as well as the infant. This rice fits the bill perfectly. It is also easy to prepare and provides the nutrients as well.

You need:

Paneer- 150 grams,cubed
Cooked rice - 1 bowlful
Capsicum- 1/2 a small one, sliced
Onion- 1, sliced
Garlic- 2 pods, grated
Cumin seeds- 1 teaspoon
Freshly ground pepper powder- 1 teaspoon
Oil- 2 teaspoons
Salt to taste

1. Heat oil in a pan and put in cumin seeds.
2. When it splutters add the paneer cubes and let it brown on the sides. Toss gently so that the cubes don not break.
3. Next in goes onion,garlic,capsicum,salt and saute till the capsicum is almost done.
4. Put in the cooked rice and mix well.
5. Add the pepper powder,mix well and cover and cook on low flame for a few minutes for the flavors to blend.
6. Remove from heat and serve hot....

Note :

• Usually left over rice is not served to the new mother.So use freshly steamed rice.
• Instead of ready made pepper powder, freshly ground pepper powder gives a better flavor to the dish.

Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#13

 


Earlier in this series of 'Postpartum Diet' that is a part of Blogging Marathon #13-

Articles:

PostPartum period - An Introduction
Nutritional need in Postpartum Period
Postpartum Diet
Galactogouges

Recipes:

Manathakkali Vatral Podi
Moongdal-Garlic Rasam
Paneer Ajwain Paratha and Vegetable Dal

Bon Appetit...

Galactogouges

Galactogouges or lactogouges are foods that increase the secretion of breast milk. In some women due to certain health conditions, the secretion of breast milk may be diminished. There are medicines available to increase the breast milk secretion but instead of opting for drugs, it is safe, easy and economical to use the stuffs that occur naturally.

The diet should have adequate calories and a rich supply of Vitamins and minerals so that the mother is able to feed the baby.

Foods having this lactogougic effect are served to the new mother even if her milk secretion is normal. These foods are cooked along with the other food stuffs and served as a part of the meal. Here are some commonly available  foods that are known to increase the production of breast milk.

• Garlic –It is a potent Galactogouge.It increases the synthesis and release of milk. Can be added to rasam,soups,or made into chutney
• Ginger – It increases milk flow. It can be used to prepare chutney, in seasonings, ginger tea etc.
• Fennel – It is a well know fact that this herb increases milk production.It can be steamed or sautéed with a little butter and consumed.
• Nuts like almonds, walnuts etc. can be given as a part of the snack or made into nutribars.
• Milk- Can be used in milkshakes
• Sesame seeds can be added to some dishes, sesame ladoos etc.
• Garden cress
• Fenugreek leaves and seeds-Fenugreek leaves can be cooked with moongdal and the seeds can be used to make fenugreek tea[recipe given below]
• Oats – Large doses of Oats is known to kick start milk production. There are numerous ways in which oats can be included in the diet. Check out this page for information on oats and the also try out the recipes.
• Honey- Can be used as a sweetener instead of sugar
• Sprouts- can be cooked and served seasoned or added to sambar / curry/ stir fried.
• Moong dal – An ideal substitute for toor dal.Can be used to make samabr, rasam, seasoned dal, soup etc.
• Adequate fluids can be taken in the form of

1. Water
2. Thin porridges
3. Fruit juices 
4.  Smoothies
5. Milk shakes
6. Milk
7. Buttermilk
8. Soups and rasam
9. Barley water
10.  Herbal teas
11.  Tender coconut water etc.

A high intake of fluids is said to be beneficial in increasing the production of milk. Include any type of liquid in the diet but limit or avoid the intake of coffee and tea. Alcohols are to be avoided completely

What you read above are just a few examples of lactogenic foods that we can use in our diet….

Herbal teas are recommended in Ayurveda to increase the milk production. Check with your gynecologist if you can take these herbal concoctions.

Fenugreek tea:

Boil 2 cups of water with 1 teaspoon of fenugreek seeds for 10 minutes. Cool lightly,strain , sweeten with a little honey and consume.

The benefit of this tea is that it not only increases the milk supply but also tones the body and is a great digestive too.

Cumin coriander and fennel tea:

Boil 2 cups of water with ½ a teaspoon of all the 3 spices for 10 minute. Strain and serve

This tea too, in addition to having a lactagouge effect, stimulates the digestion, regulates the hormones in the body and decreases colic in the infant.

Disclaimer:

This is not a medical advice. Consult your gynecologist before following or trying out any diet.

Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#13


Earlier in this series of 'Postpartum Diet' that is a part of Blogging Marathon #13-

Articles:

PostPartum period - An Introduction
Nutritional need in Postpartum Period
Postpartum Diet

Recipes:

Manathakkali Vatral Podi
Moongdal-Garlic Rasam
Paneer Ajwain Paratha and Vegetable Dal


Healthy Living....

Paneer Ajwain Paratha & Vegetable Dal

Today morning when Lil Angel was getting ready to go to school, we heard an unusual clatter outside our home. We rushed outside and the scene held up spell bound. A large group of peacocks, around 15 in number, were right outside our gate and then walked past to the vacant plot of land nearby and flew and perched upon the houses . We stood there enjoying the spectacular sight and clicked a few snaps. [You can find them at the end of this post].Though we live in the foothills of a mountain, we see just a couple of peacocks and that too occasionally.This is the first time we have witnessed so many of them together. Frankly,this is the only time I have seen such a huge group of these birds.I haven't seen these many even in the zoo!!!

As we came inside the house a super delicious aroma caught our noses and that was from the kitchen where mom was preparing our breakfast – Paneer-ajwain paratha and vegetable dal. So here is a double recipe for today’s post in Blogging Marathon.

Nutrient content and benefits of the ingredients

Whole wheat flour – Fiber

Paneer – Protein rich

Ajwain / Carom seeds – Warming spice and increases digestive function

Moongdal – Rich in Protein and easy to digest

Vegetables - Contains Vitamins and Minerals

Turmeric – Anti inflammatory property

Asafetida - Digestive and relieves flatulence

                                

Paneer- Ajwain Paratha

You need :

Wheat flour – 4 cups

Paneer- 150 grams

Ajwain / Carom seeds-1 teaspoon

Salt to taste

1. Grate the paneer and lightly crush the ajwain between your palms.
2. Take all the ingredients in a bowl and mix well.
3. Add water little by little to form a soft dough.
4. Pinch out small balls and flatten them with a rolling pin.
5. Heat a griddle and cook till brown spots appear on both sides. Drizzle ghee / oil if you like.
6. Remove from heat and serve with a side dish of your choice.

Vegetable dal:

You need:

Mixed vegetables – 3 cups,chopped [Potato, carrot, beans, peas]

Moong dal – 1 cup

Onion- 1, sliced

Tomato-1, chopped

Mustard – 1 teaspoon

Green chili- 2, slit

Asafetida powder- a pinch

Turmeric powder- a pinch

Curry leaves- a few

Oil- 2 teaspoons

Salt to taste

1. Pressure cook moong dal with enough water.
2. Cook vegetables in microwave or stove top.
3. Heat oil in a pan and put in mustard, asafetida, green chilies and curry leaves
4. When the mustard splutters, put in the onion and sauté till translucent.
5. Next put in the tomato and cook till mushy.
6. Add the vegetables, dal, turmeric powder, salt and mix well. Add water to adjust the consistency.
7. Bring to a rolling boil.
8. Remove from heat and serve as a side dish with paratha/ chapathi / Roti.

Note :

• You can use any vegetable of your choice.
• In this dal, there was more vegetables in comparison to the dal.You can adjust the vegetable-dal quantity to suit your taste.
• If you like, add a little samabar powder / channa masala powder / garam masala for a differently flavored dal.

After this tasty recipe,take a look at some of the peacocks were saw this morning...

Pretty sight isn't it!!!!


Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#13


Earlier in this series of 'Postpartum Diet' that is a part of Blogging Marathon #13-

Articles:

PostPartum period - An Introduction
Nutritional need in Postpartum Period
Postpartum Diet

Recipes:

Manathakkali Vatral Podi
Moongdal-Garlic Rasam

Bon Appetit...

Postpartum Diet

The importance of a good diet during the period following the delivery of the baby has been stressed from time immemorial.The stress of delivery whether normal or through Cesarian section puts an equal amount of stress on the mother's digestive system.Hence the dishes cooked for the new mother are carefully done to prevent or aggravate the digestive distress.


Also the food consumed by the mother can also affect the digestive system of the newborn.The nutrients pass on to the infant through the mothers milk and hence any deviation in the maternal diet can cause infantile colic, a painful condition that needs to be avoided at all costs.

Ayurveda shows that a vegetarian diet is much preferred. The modern science opts for a  normal diet. But each family and culture have their own version of normal diet. For example, at home, we follow a simple vegetarian diet but in China a non vegetarian diet is given. I have seen my friend being served chicken soup ,eggs, fruits, leafy vegetables served in a meal.


What ever the type of food that is given to the new mom, it is advisable to eat small frequent meals. This way the digestive system will not be taxed and the digestion process is not distressed.

The food is cooked in water or steamed. This facilitates easy digestion and does not tax the digestive system. Oily foods are best avoided.Cold foods, refrigerated foods, leftovers, raw foods are to be avoided as they stress the digestive system.

According to Ayurveda, sweet foods , warming spices and digestive chewable herbs are recommended.


The food consumed during this time also has an effect on the maternal mental health.Certain foods lead to or increase postpartum depression while some foods can alleviate this problem.


While choosing vegetables, those that grow on runners and have high water content are preferred like Bottle gourd, chow chow, field beans etc.Certain vegetables like potato and other root vegetable, cabbage, cauliflower, coconut, broccoli are avoided as it stresses the digestive system and may produce colic in the infant.

Ghee is served along with the meal as it is considered to be nourishing and rejuvenating to the body.

Sour foods and foods that have turned sour like sour curd/foods prepared using sour batter is to be avoided.

In some parts of India, edible gum is mixed with dried fruits and nuts and made into small balls.These are given to the mother after 10 days of delivery along with a cup of milk in the morning. The edible gum is believed to normalize the reproductive organs in the body.

Moongdal is preferred over toor dal and other legumes. Split yellow moong dal is said to be easier to digest and does not produce colic in the infant. So in many recipes, the toor dal is replaced with split moong dal.

Warming spices like saffron, nutmeg, cinnamon, ajwain, cumin, turmeric,, fenugreek, fennel etc can be included in small quantities.

Food should be served warm. Stale / frozen/ leftover foods are to be avoided.

Similarly the meal that is to be served to the new mom is to be prepared in small quantities that is sufficient for one meal.

Usually it is said that the baby cries once the mother sits down to eat. This has proved true on many days in my case.The moment I start having my meal, the lil one that was fast asleep till then will wake up crying, needing to be picked up or needs a nappy change! [The other instance where he cries is when I sit in front of the PC!] .This situation leads the mom to interrupt her meal or to finish her meal in a hurried manner. In such cases, the other members of the family can help by holding the infant till the mother finishes her meal. Only when the meal is enjoyed by the mother in a relaxing and peaceful environment does it best serves it purpose of being properly assimilated and nourishing the body. Also it is advisable to have the meal in a slow manner enjoying every aspect of the meal.

Food and fluids must be taken at right intervals. There should not be a huge gap between the meals.

During the first few days or months, one should concentrate more on rejuvenating rather than losing the pregnancy weight. It is not advisable to start weight loss program as soon as one returns home from the hospital. Usually such weight loss measures leads to fatigue, depression and other symptoms that would require serious medical intervention.

It is best to discuss with your Gynecologist regarding the right time to start exercising and dieting as she is the best person who knows well about your body condition. Also set realistic goals and seek the help of a dietitian so that while losing weight you still get your dose of Vitamins and minerals so that you don’t feel exhausted after the rounds of eating and exercising.

Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#13


Earlier in this series of 'Postpartum Diet' that is a part of Blogging Marathon #13-

Articles:

PostPartum period - An Introduction
Nutritional need in Postpartum Period

Recipes:

Manathakkali Vatral Podi
Moongdal-Garlic Rasam

Healthy Living...

Pasiparuppu Poondu Rasam | Moongdal Garlic Rasam

Today's post for Blogging Marathon #13 is a very simple yet soothing rasam.Usually we use toor dal to prepare rasam.But in the postpartum period, toor dal is considered to be a little heavy on the stomach and a little hard to digest. Hence toor dal is usually substituted with Moongdal.Since sour foods are to be avoided for a few days, tamarind is not used and a ripe tomato is used instead..

Not only that, this rasam has other properties too. Moong dal, garlic, cumin used in this have lactogenic effect .[I have a special post on this topic which I will be posting laster this week].In other words these ingredients boost the production of breast milk. Also the asafoetida used is a digestive. The ghee used to fry the garlic pods have a rejuvenating effect.Turmeric powder has anti inflammatory property.


This rasam made with moong dal is very appetizing and can be had as a soup and can also be served along with steamed rice as a part of the meal.

Here is mom's recipe for Moong dal- Garlic Rasam....

You need:

Moong dal - 1/2 cup
Ripe tomato- 1
Garlic pods- 10, halved
Rasam powder- 1 teaspoon
Turmeric powder - a pinch
Asafoetida- a pinch
Mustard seeds- 1/2 teaspoon
Cumin seeds- 1 teaspoon
Curry leaves- a few
Ghee- 1 tablespoon
Salt to taste
Coriander leaves to garnish

1. Pressure cook the moong dal and tomato with enough water.Cook till it is mushy else mash well and keep aside.
2. Mash the tomato after removing the skin and add to the dal.
3. Heat the mashed moongdal + tomato along with the water used to cook it,rasam powder,turmeric powder salt and bring to boil.
4. Check the consistency. Add more water if required.Simmer for 5 minutes.
5. Meanwhile heat ghee in a small pan.Add the garlic in batches and fry till brown. Transfer the fried garlic into the boiling rasam.
6. When the rasam comes to a rolling boil, remove from heat.
7. Heat the remaining ghee that was used to fry the garlic.Put in asafoetida powder, mustard ,cumin seeds ,curry leaves.When the mustard splutters pour it over the rasam.
8. Serve garnished with coriander leaves.

Here are some of the other rasam recipes from my blog....

• Saaru - Mom's style Rasam with Toor dal.
• Poondu Rasam - Garlic Flavored Rasam
• Kollu Rasam - Rasam prepared with horsegram
• Spicy Moong dhal rasam
• Mil's instant rasam
• Thakkali rasam - Tomato Rasam #1
• Tomato Rasam #2
• Lemon rasam
• Nellore Rasam
• Minty Lemon Rasam

Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#12

Bon Appetit...

Postpartum Nutritional Needs

The importance of a proper nutritional support for mother is emphasized for the following reasons

• To replace the nutrients lost during pregnancy and delivery
• To return to the pre-pregnancy weight
• To have energy to feed the baby

The link between the mother and the new born continues even after birth. The nutritional need of the new born is taken care through the mother. Since the infant depends solely on the mother to fulfill its nutritional requirements, the intake of the mother is of prime importance.

When the infant is solely fed upon breast milk, the mother should see to that her diet meets her daily requirements and also provide extra energy for milk production while taking care to see that the breast milk has enough nutrients to meet the demands of the growing infant.

It is usually suggested that the energy requirement is increased by 550 Kilo calories per day[for Indian women]. This again is variable depending on the pre pregnancy nutritional status of the mother, presence of any pre-existing diseases, nutritional deficiency etc.

Additional protein is required for the presence of protein in the breast milk. So extra allowance has to be given for protein. Protein rich foods are recommended during this time. Since dals and pulses are rich sources of protein, sometimes during the first couple of months their intake is limited by the mother as many believe that it produces colic in the infant. However there are other sources of protein that can be included safely during this period.

During pregnancy, the Calcium from the mother was used up for the mineralization of the fetal skeleton. After delivery it is diverted to the mother’s milk production.Usually, Calcium supplements are advised for a period of at least 3 months after delivery.

The requirement of Iron is the same as in normal times except if the mother is anemic. The maternal milk is  not a good source of Iron but it is not a cause of concern as the baby is born with adequate Iron reserves to last 4-6 months. But if the mother is anemic the extra Iron that is taken in is used up by the mothers body. Generally, like Calcium, Iron supplements are advised for 3 or more months depending on the hemoglobin count of the mother.

Vitamin A is also essential in this period. Human milk does contains this Vitamin but including Vitamin A rich foods is equally essential.

Since the calories and protein requirement goes up during the postpartum / lactating period, the requirement of Vitamin B which is essential for metabolism also increases. In studies it was found that women who came from low economic background consuming rice as the predominant cereal were found to have lower level of Thiamin in their breast milk. Hence in such instances, the vitamin has to be supplemented.

Fluid intake has to be increased in the lactating period for adequate milk production. Liquids in these forms can be taken at frequent intervals.

• Water
• Thin porridges
• Fruit juices
• Smoothies
• Milk shakes
• Milk
• Buttermilk
• Soups and rasam
• Herbal teas
• Tender coconut water etc.

 While planning the meal for a post partum / lactating mother the following points have to be taken into consideration.

• The fruits and vegetables have to be washed with extra care as the pesticides and drugs present on them will also pass to the infant through the mother’s milk.
• The day’s meal should be balanced to meet all the nutritional requirement .But at the same time it should not be too heavy on the digestive system.
• A small quantity of all the food stuffs from each food group [ Cereals, pulses , green leafy vegetables, milk and milk products, fruits] must be spread out in a day’ meal.
• Instead of 3 large meals, small frequent meals with adequate fluids is important.
• Strongly flavored and highly aromatic spicy foods are to be avoided as they may produce some effects on the baby.
• Lactogouges [foods that increase milk secretion] has to be included in the diet.
• Just because the mother has to be fed with  nutritious and healthy food, one must not ignore the fact that weight gain beyond the desirable body weight is not appreciated. Once the mother starts weaning the baby, she must avoid calorie dense and rich foods so that undesirable body weight gain can be prevented.

While we are aware that a good nutritional support is essential for women who have delivered a baby, this need may vary and can depend on various factors like

·        Age

·        Physical activity

·        Pre-pregnancy weight

·        Weight gain after delivery

·        Pre-existing health condition, like the presence of diabetes, obesity, hyper tension etc.

·        Whether the women is breast feeding the baby or not.

The nutritional status of the mother may be affected by several reasons as follows:

• Post partum depression
• Anemia
• Constipation
• Hemorrhoids
• Excessive anxiety to lose weight
• Discomfort in the body
• Extreme tiredness
• Food allergy
• Cancer
• Food – drug interaction
• Drug / alcohol abuse
• Dental problems
• HIV / STD etc

When one or more of these problems are identified, it has to be discussed with the gynecologist and the help of a dietitian is to be sought out.

That is all for today- a rather long post,isn't it!!Tomorrow will see a yummy recipe that is soothing for the mummy's tummy...

Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#13


Healthy Living...

Manathakkaali Vartal podi | Blacknightshade Dal Spice Mix

My second post for Srivalli's Blogging Marathon is a spice mix.If you have been following my blog, you would be aware about my love for simple spice mixes that brighten up a meal.Here is another one joining the band...


Manathakkali vatral is a commodity that is rarely being used these days.The leaves and berries of the plant called black nightshade or manathakkali is said to have numerous health benefits.

Updated: Here are the names of this plant in other languages.

Botanical Name - Solanum Nigrum
Kannada -  Kakkesappu / Kaanchekaai
Tamil / Malayalam - Manathakkali 


Manathakkali vartal  cleanses the internal organs and hence taking these during the post partum period is very important.

If you are new to this ingredient, here is what it looks like....

Also, this can be made at home. The procedure is very simple and can be found here.

Mom made this simple spice mix that can be eaten with piping hot steamed rice. This is a recipe that my grandmom had prepared for my mom after I was born.So here comes a recipe straight from grandma's kitchen...

You need:

Manathakkali Vatral - a little less than 1/4 cup
White urad dhal - 1/2 cup
Red chilli - 1
Black peppercorns- 10 numbers
Salt to taste
Ghee - 1 teaspoon

1. Heat ghee in a pan[on low flame] and put in the manathakkali vatral.Fry till they puff up. Take care not to char the vartal.Drain from the ghee and remove it onto a plate.
2. In the remaining ghee add the urad dal,peppercorns and red chilli.Fry till the dal turns brown.Cool.
3. Grind the vatral and urad dal,red chillies,peppercorns with salt to a semi fine powder.
4. Store in an airtight container.

To serve, drizzle melted ghee over piping hot steamed rice and add a teaspoon or more of the spice mix. Mix well and consume this as the first part of the noon meal.

When I say steamed rice, you need not serve it like the rice you need for sambar / rasam rice. A small quantity of rice, a few morsels, is more than enough.

This rice will be slightly bitter but while considering the healing properties of these berries, the bitterness will simply not matter....


Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#13


Bon Appetit...

Postpartum Peroid

It looks like I have been blogging exclusive for Srivalli's Blogging Marathon  for the past couple of months.With the preparation and arrival of New born at home, things are more in focus around the Lil master and hence all other things took a back seat.But then when it comes to this blogging marathon,I did not want to miss it at any cause and hence stole a few moments each day to gear up.This month for BM #13 , I have selected Postpartum diet as my theme. This seems apt now that I am being pampered with all the right and nutritive food and also I don't have to spend time in the kitchen churning out food for the blog. Mom makes these dishes and I happily put it up on the blog :)

Here is my first post- An introduction on the Postpartum period.Since it is essential to understand a little about postpartum period, I felt a small intro is essential before we go on to the actual theme of Postpartum diet....

The joys of welcoming a new born into the family is boundless.At the same time this period called the postpartum period is also a time of great stress and strain not only to the mother but also the other members of the family.

Postpartum is the period following the birth of the new born. This period is as crucial as the pregnancy itself. This period starts when the baby is born and continues till the mother has almost reached the pre-pregnancy weight. During this period the mother undergoes various changes - mentally-emotionally and physically.She is also trying to cope up with the new needs and demands of the new role of being a mother and trying to accustom herself to changes taking place within her body. This can cause an immense stress on her body and her mental status. Thus a good nutrition and ample rest is a must for the mother during the postpartum period.

Rest :

A new born baby in the house can change the routine of all the adults in the same household.While everyone is adjusting to the needs of the little one , the mother is also pampered and taken care of.

• Generally the mother is relived of all the household duties and is given rest to recuperate from the stress of childbirth.
• It is best for the mother to take rest / sleep when the little one is sleeping.The sleep pattern of the baby is very different from the adult and yet it is best to follow its pattern for a few days
• Seek help from family or neighbors or employ maids to take care of you and the baby for the first few months.
• Keep the things you may need for the baby like nappy or change of cloths etc. handy so that you need not waste time and energy looking for them.

 These days, the mother is considered smart if she returns to normal life as soon as possible after delivery. Also since women are working, they are expected to return to their jobs. The rush of the modern days gives less time for the mother to heal as well as to bond with the new born.

After delivery the mother and the new born’s system are equally vulnerable. Though the mother may seem strong, she may be facing an inner turmoil that may lead to depression. Time has to be given for mom to rejuvenate and regain her normal status. Also time has to be given for the mother to settle into the new routine of taking care of the needs of the new born and also to bond with it. It is a life style that is new for both the mother and the infant.

Usually each culture has a certain time duration during which the mother rejuvenates. Ayurveda recommends 42 days. This is the time when the mother is given complete rest and is served with foods that are best suited for her condition and pampered by the family members.But it is rarely seen these days.

In the age of  nuclear families, this golden period is lost as the mother has to cope up with the demands of taking care of herself, the new born and the other members of the family. Help is rarely got and hence the mother is more stressed.

In olden days when joint family was the norm, the new mother is taken care of by the other women in the family. A rich treasure of knowledge in the aspects of taking care of the new born, do’s and dont’s  during the postpartum period is passed on the mother. Since there are always people around her, she was less likely to fall prey to postpartum depression. Thus the mother and the new born were healthy and happy.                            

Nutrition :

Along with a good rest, nutrition plays a very important role in bringing back the mother to the regular lifestyle.A good diet will ensure that the mother recovers from the stress of delivery and also has reserves to feed the baby and to save energy for the future.Exhaustion is a main complaint in the new mothers. A good diet will boost the energy levels of the mothers.Another common complaint is postpartum depression. This too can be fought with some super effective foods.

Though women want to return to the pre-pregnancy weight, it should be remembered that the weight loss does not happen all of a sudden and it should take a couple of months to come back to the original weight. Hence one should not follow a weight reduction diet etc.Extreme dieting or rapid loss of weight can be hazardous to the mothers health.

A diet rich in fruits and vegetables and fluids is ideal and balanced. Cutting down on oily foods and unwanted calories is essential.

Since the new mother breast feeds the baby,she will fell hungry often.Keeping some nutritious snacks / fruits handy is very essential.

Fluids too must be taken in ample quantities.They include water, fruit juices, soups, thin porridge, buttermilk,milk etc can be included along with the balanced diet.Limiting the consumption of caffeine is also recommended.Alcohol is to be avoided.Though fluids are necessary one need not freak out. Drink amply when thirsty and remaining hydrated is the key to maintaining a healthy fluid balance.

Similarly this is the period when you will be breast feeding the baby.All that you eat will be passing on to the baby just as it did when it was inside you.Earlier the nutrients passed on to the baby through the placenta now it will pass on through the breast milk. Both the nutrients and the harmful substances including chemicals, drugs etc will pass on to the baby. So it is essential to watch what you eat.

No matter how depressed or how elated or tired you feel, do not skip any meal. Skipping a meal is not going to make you feel better in any way.Instead you are going to feel more depressed and tired. Try to eat what will make you feel better.But that does not meal you can eat a pack of your favorite biscuit for breakfast and a plum cake for lunch.Choose the right food and have a nutritious snack in between.

In the next couple of post we shall see how a good diet helps in coping up with the needs and stress of postpartum period,the diet and need for breast feeding ,the diet for a healthy weight loss after delivery and of course a healthy way to exercise off those unwanted kilos....

Are you wondering if I am going to put up only 'boring' articles? Fret not dear friends,I will be intercepting articles with easy and simple postpartum recipes too.See you all tomorrow with a simple spice mix that is apt for this period....


Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#13


Healthy Living...