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Flavours of Recovery: Confinement Recipes for New Mothers

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28 August 2024

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7 minute read

Flavours of Recovery: Confinement Recipes for New Mothers

By Café Columbia

In Malaysia, confinement care is a cherished postpartum tradition.

Known as ‘confinement’ or ‘pantang‘, this period helps new mothers heal and adapt after childbirth.

It involves special dietary practices, rest, and rituals to restore balance and wellbeing.

While many mothers may follow traditional practices, others adapt them to fit modern lifestyles.

This flexibility shows how confinement care has evolved to meet the needs of today’s mothers.

Some mothers may embrace the full range of confinement practices, while others focus on key aspects, especially traditional recipes.

Understanding the importance of boosting a mum’s health after childbirth, Chef Maizatul Akmal Marsom of Café Columbia, Columbia Asia Hospital – Klang has crafted confinement recipes that will help new mothers recover and thrive.

Ginger Garlic Fish Soup

Ginger is a definite favourite amongst postpartum mothers. Its flavourful and refreshing in meals or beverages.
 
Course: Appetiser, Soup
Cuisine: Others
 
Servings: 1
Calories: 173 kcal
 
 
Ingredients
  • 1 tbsp garlic
  • 1 cup plain water
  • 3 pcs red dates
  • 1 tbsp wolfberry
  • 2 tbsp scallion
  • 1 Spanish mackerel (ikan tenggiri) steak cut
  • 2 tbsp ginger julienned
  • salt to taste
  • pepper to taste

Instructions

  1. Heat cooking oil in a pot over medium heat until it shimmers.
  2. Sauté garlic until it begins to brown, then pour in plain water.
  3. Add ginger, red dates, wolfberry, and scallion
  4. After a few minutes, add the fish then season with salt and white pepper until the flavours meld.
  5. Once the fish is cooked, transfer to a bowl and it’s ready to be served.

Notes

“Tenggiri is a rich source of omega-3 fatty acids, crucial for reducing inflammation and aiding postpartum recovery. Ginger and garlic offer strong antioxidant properties that support the healing process. Red dates are rich in iron, promoting healthy blood circulation and preventing fatigue while wolfberries are high in minerals and vitamins. They also help improve and regain the mother’s immune system.”

 

– Columbia Asia Hospital – Klang Dietitian, Teen May Yen

Nutrition

Calories: 173kcal
Carbohydrates: 27.3g
Protein: 25.5g
Fat: 2.6g

Spiced Grilled Chicken

This recipe is not only great for mothers in confinement but also delicious for the entire family.
 
Course: Mains
Cuisine: Others
 
Servings: 1
Servings: 182 kcal
 

Ingredients

  • 150 g chicken breast
  • 3 stacks lemon grass
  • 10 g ginger
  • 10 g garlic
  • 5 g turmeric
  • 1 pcs banana leaf
  • 1 pcs calamansi lime
  • salt to taste
  • pepper to taste

Instructions

  1. Clean and toss the chicken.
  2. Blend lemongrass, ginger, garlic, and turmeric into a paste.
  3. Evenly coat the chicken with the aromatic paste and let it marinate for at least 30 minutes.
  4. Add salt and white pepper for seasoning.
  5. Wrap chicken with banana leaf.
  6. Preheat the oven to 180 °C and bake the chicken for 20 minutes.
  7. Slice the chicken and serve it with white rice.
  8. Garnished with calamansi lime.

Notes

“This recipe is incredibly flavourful and utilises many ingredients that are beneficial during recovery for postpartum mums. Ginger and turmeric are rich in anti-inflammatory ingredients to help support recovery. Chicken is a form of high quality lean meat that enhances muscle repair. Last but not least, lemongrass promotes lactation in breastfeeding mothers.”

 

– Columbia Asia Hospital – Klang Dietitian, Teen May Yen

Nutrition

Calories: 182kcal
Carbohydrates: 14.3g
Protein: 22.4g
Fat: 2.6g
Sodium: 1000mg

Oat Pancakes with Fruits

Give your normal Sunday pancakes a boost with some oats. Oats are also beneficial in establishing a good milk supply for new mothers
 
Course: Appetiser, Snack
Cuisine: Western
 
Servings: 1
Calories: 1397 kcal
 

Ingredients

  • 1 cup plain flour
  • 1 tsp baking powder
  • 1 cup fresh milk
  • 5 tbsp sugar
  • ½ cup oats
  • ½ cup fresh strawberries
  • ½ cup blueberries
  • ½ cup kiwi
  • 1 cup orange
  • 2 tbsp pure honey

Instructions

  1. Sieve the flour and baking powder together.
  2. Mix fresh milk and sugar until fully dissolved and well combined.
  3. Add the dry ingredients including oats. Stir to combine fully.
  4. Scoop the batter into a hot griddle or pan.
  5. Cook for two to three minutes until the top of pancake starts bubbling.
  6. Continue to cook until both sides are golden brown.
  7. Serve with fresh fruit and drizzle with honey.

Notes

“Oats are a great source of fibre, which helps regulate digestion and prevent constipation, common issues during postpartum. Similarly, milk is rich in calcium and protein, essential for recovery and supporting lactation. Moreover, strawberries, blueberries, kiwi, and oranges are packed with vitamin C and antioxidants. Consequently, these fruits boost immunity and aid in tissue repair.”

 

– Columbia Asia Hospital – Klang Dietitian, Teen May Yen

Nutrition

Calories: 1397kcal
Carbohydrates: 280.6g
Protein: 33.9g
Fat: 14.5g
Sodium: 533.7mg

Grilled Salmon Pasta

The combination of pasta, salmon and black pepper always hits the right spot for postpartum mothers!
 
Course: Mains
Cuisine: Western
 
Servings: 1
Calories: 527 kcal
 

Equipment

  • Grill Pan

Ingredients

  • 150 g salmon fillet
  • ½ tsp white pepper
  • 1 tsp mixed herbs
  • 2 tbsp garlic chopped
  • ½ tsp black pepper crushed
  • 1 cup spaghetti blanched
  • ½ cup broccoli blanched
  • ½ cup carrot blanched
  • parsley
  • salt to taste

Instructions

Grill Salmon

  1. Clean and toss the salmon fillet.
  2. Season the fillet with salt, white pepper, and mixed herbs.
  3. Preheat the pan to medium heat and lightly oil the grate.
  4. Place the salmon in the pan and grill it for 5 minutes on each side or until golden brown.

Pasta

  1. Heat olive oil in a large sauté pan over medium heat.
  2. Add garlic and crushed black pepper.
  3. Sauté for three or five minutes until the garlic turns lightly golden.
  4. Combine blanched spaghetti, broccoli, and carrots.
  5. Add salt to taste.
  6. Transfer pasta to plate and add grilled salmon.
  7. Garnish dish with parsley.

Notes

“Salmon is a favourite amongst postpartum mothers for its anti-inflammatory properties. Is it also worth remembering that salmon is rich in omega-3 and promotes healing during the postpartum recovery period. The addition of black pepper in this recipe provides piperine, which enhances nutrient absorption during the digestion of food. Finally, broccoli and carrots are vegetables which are packed with vitamins and fibre to improve digestion.”

 

– Columbia Asia Hospital – Klang Dietitian, Teen May Yen 

Nutrition

Calories: 527kcal
Carbohydrates: 53.6g
Protein: 35.6g
Fat: 19.6g
Sodium: 1200mg

Fried Black Pepper Mee Hoon

Mee hoon goreng with a post partum twist? Yes, please!
 
Course: Mains
Cuisine: Asian
 
Servings: 1
Calories: 590 kcal
 

Ingredients

  • 2 tsp cooking oil
  • 1 tbsp onion blend smooth
  • 1 tbsp garlic blend smooth
  • 1/4 cup carrot julienned
  • 1/2 cup mustard greens sliced
  • 1/4 cup chicken diced to cube size, blanched
  • 1 cup raw mee hoon soaked
  • 1/2 tbsp black pepper crushed
  • 1/2 tsp white pepper
  • 1 tbsp dark soy sauce
  • salt to taste

Instructions

  1. Heat cooking oil in a wok over medium heat until it shimmers.
  2. Add the onion and garlic blend. Cook until it begins to brown.
  3. Increase the heat to medium-high. Stir in the carrot and mustard greens.
  4. Add the blanched chicken cubes and softened mee hoon.
  5. Season with crushed black pepper, white pepper, dark soy sauce, and salt.
  6. Add some water to the wok.
  7. Cook until the seasoning is well combined with the mee hoon.
  8. Ready to serve!

Notes

“This fried mee hoon recipe is great to ease digestion for postpartum mothers. It also provides energy to strengthen the body post delivery. On the other hand, mustard greens are rich in vitamin A, C and K and antioxidants to boost the mum’s immunity. Whilst it provides great flavour, black pepper is essential in helping with postpartum abdominal pain and bleeding.”

 

– Columbia Asia Hospital – Klang Dietitian, Teen May Yen 

Nutrition

Calories: 590kcal
Carbohydrates: 60.3g
Protein: 11.7g
Fat: 33.7g
Sodium: 1000mg

Cantonese Chicken

Power meals never have to be boring. This recipe works great with white rice or even noodles!
 
Course: Mains
Cuisine: Chinese
 
Servings: 1
Calories: 685 kcal
 

Ingredients

  • 2 tbsp cooking oil
  • 1 tbsp garlic
  • ¾ cup chicken breast cut into cubes
  • 1 cup water
  • ¼ cup carrot
  • 1/2 cup broccoli sliced
  • 2 tbsp corn flour
  • ½ tbsp spring onion
  • salt to taste
  • white pepper to taste

Instructions

  1. Heat a pot and add cooking oil.
  2. Sauté the garlic until golden brown.
  3. Add the chicken cubes and mix well.
  4. Season with white pepper and salt. Then, pour in the water and bring to a boil.
  5. Add sliced carrots, followed by broccoli.
  6. Once the gravy is boiling, gradually add corn flour until it thickens.
  7. Cook until all ingredients are well combined.
  8. Your dish is ready to be served.
  9. Garnish dish with scallions.

Notes

“Chicken breast is an excellent source of lean protein, which is essential for postpartum recovery, tissue repair, and maintaining muscle mass. Garlic is beneficial for postpartum recovery as it enhances immune support, has strong anti-inflammatory properties, and improves circulation. Additionally, white pepper helps improve digestion and enhance appetite.“
 
 
– Columbia Asia Hospital – Klang Dietitian, Teen May Yen

Nutrition

Calories: 685kcal
Carbohydrates: 33.5g
Protein: 35.3g
Fat: 45.5g

Celebrating Postpartum Wellness: Nourishment for Both Mum and Baby

As we conclude this culinary journey with Chef Maizatul Akmal Marsom’s specially crafted recipes for new mothers, it’s clear that nourishment goes beyond the plate.

It’s about nurturing recovery, embracing cultural traditions, and making health-conscious choices that benefit both mum and baby.

These recipes are more than just meals; they are a testament to the love and care that goes into postpartum nutrition.

We hope these nourishing dishes bring joy, comfort, and health to new mothers, empowering them to thrive during this special time.

Remember, every bite counts towards building a foundation of health and wellbeing for both you and your baby.

Here’s to a happy, healthy postpartum journey, filled with flavours that nourish and delight!

This article first appeared in Motherhood, 28 August 2024.

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28 August 2024

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Flavours of Recovery: Confinement Recipes for New Mothers

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