Volume 2 - The Cookbook TOUCHING HEAVEN TONIC POSTPARTUM RECIPES WITH AYURVEDA by Ysha Oakes, Ayurvedic Cook and Ayudoula Touching Heaven: Tonic and Delicious Postpartum Recipes from Ayurveda COPYRIGHT First Edition © 2003 and 2004 by SWA MA CHI and Martha Oakes, printed under the names “New Mother Ways,” and “Forty-two Days for Forty-two Years, Ayurvedic Keys to Rejuvenation After Childbirth.” Second edition © 2004, printed work renamed “Touching Heaven, Tonic Postpartum Care with Ayurveda.” Third edition © 2010, printed work renamed “Touching Heaven, Tonic and Delicious Postpartum Recipes with Ayurveda.” Fourth Edition © 2012, renamed “Touching Heaven, Tonic Postpartum Care and Recipe Traditions with Ayurveda, Volumes 1 & 2.” These books are offered both in print and as a downloadable PDF book set. Volume 1 is “The Handbook,” and Volume 2 is “The Cookbook.” Both works are written by Martha Oakes under the name of Ysha Oakes. PERMISSION TO COPY All rights reserved, except that permission to copy selected pages is granted to mothers, their family support system, and mother-care practitioners for the purpose of individual use in supporting the mother’s & baby’s best postpartum experience. Kindly honor our efforts and send your friends to the sacredwindow.com website for their own copy of this book, or kindly make a donation towards any copy you may make of this book at Sacred Window’s GoFundMe website. For excerpts, include the author’s name and contact information on each page. If you would like to be included on our news community or explore training options for your perinatal care work, you will find inquiry information on Sacred Window’s website. Sacred Window School PO Box 5581, Santa Fe, NM 87502 [email protected] www.sacredwindow.com Ahara Vatter: 303-808-9606 Suzanne Ropiequet: 530-277-3609 © 2015 Sacred Window School Page 2 Touching Heaven: Tonic and Delicious Postpartum Recipes from Ayurveda Table of Contents Page Ysha’s Dedication ............................................................................................ 6 Ysha’s Acknowledgements .................................................................................. 6 Part One ONE Tips for the Cook: The Overview .............................................. 7 Choose Comfort And Rejuvenation ......................................................................................................................... 7 Here’s a Bird’s-Eye View ........................................................................................................................................ 7 Timing ........................................................................................................................................................................ 7 The Nitty Gritty ....................................................................................................................................................... 8 Preferred Postpartum Foods -- by Type .................................................................................................................. 8 Minimize the following ................................................................................................................................................ 9 Two Wise Menu Planning by Weeks after Birth .............................. 11 The First 10 Days Foods to Favor .................................................................................................................. 11 Fats ........................................................................................................................................................................... 11 Carbohydrates ......................................................................................................................................................... 12 Proteins .................................................................................................................................................................... 12 Vegetables ................................................................................................................................................................ 12 10 Days to 3 Weeks Menu Planning .............................................................................................................. 13 Carbohydrates ......................................................................................................................................................... 13 Proteins .................................................................................................................................................................... 13 Vegetables ................................................................................................................................................................ 13 Moist, Rich and Nourishing Sweets .................................................................................................................... 14 Enzyme and antioxidant rich options ................................................................................................................ 14 Weeks 3 to 6 Menu Planning ........................................................................................................................... 14 Carbohydrates and fat rich snack/sweets .......................................................................................................... 14 Other sauces, dressings and gravies .................................................................................................................... 14 Proteins .................................................................................................................................................................... 15 Vegetables ................................................................................................................................................................ 15 Transition menus might also include .................................................................................................................. 15 After 6 to 8 Weeks Menu Planning ................................................................................................................ 15 THREE Shopping List Ideas .............................................................. 17 Carbohydrates ............................................................................................................................................................. 17 Proteins ......................................................................................................................................................................... 17 Fats ................................................................................................................................................................................ 18 Seasonings .................................................................................................................................................................... 18 Fruits ............................................................................................................................................................................. 19 Vegetables .................................................................................................................................................................... 19 © 2015 Sacred Window School Page 3 Touching Heaven: Tonic and Delicious Postpartum Recipes from Ayurveda FOUR Herbal-Food Support Basics .................................................. 20 The Power Of Culinary Herbs ................................................................................................................................. 20 Be careful with capsules ........................................................................................................................................ 20 Special preparations ............................................................................................................................................... 20 FIVE Happy Baby Tummies ............................................................. 22 Prevent Tummy Troubles ......................................................................................................................................... 22 Burping .................................................................................................................................................................... 22 Daily warm oil massage ......................................................................................................................................... 22 When Baby cries ..................................................................................................................................................... 22 Influences from Mama .............................................................................................................................................. 23 Breastfeeding Mothers .......................................................................................................................................... 23 For formula-fed babies ......................................................................................................................................... 23 For All Mothers ...................................................................................................................................................... 23 More Helpful Support