Meryl Pritchard is an LA-based Wellness Chef and Holistic Nutritionist. Through her plant-based food service Kore Kitchen, she focuses on nourishing the mind, body, and spirit from the inside out, while weaving in sustainable and eco-friendly lifestyle practices. Her easy-to-follow suggestions of organic, thoughtful living prove that small actions can make a big impact. She’s passionate about helping people feel better no matter where they are in their journey to optimal health and wellness.

Here, she’s compiled a list of her favorite recipes for each stage of mamahood...

Mom-to-be: During your pregnancy, it’s important to focus on clean foods that are easy to digest mixed with healthy fats. Fats are important during this time to help the baby’s brain develop. Soups and smoothies allow you to get a load of healthy nutrients into your system in an easy and convenient way. I love this carrot soup recipe year round. It’s grounding and deeply nourishing, and the lime and coconut make it easy to enjoy, hot or cold. Make a big batch and freeze the leftovers for later.

Turmeric Carrot Lime Soup with Chia

(vegan, gluten-free)

Ingredients

• 1 tablespoon coconut oil
• 1 teaspoon ground turmeric
• 1 yellow onion, diced
• 1 garlic clove, minced
• 1 (2-inch) piece of ginger, peeled and minced
• 4 cups chopped carrots
• Kosher salt, to taste
• 4 cups chicken or vegetable broth
• 1 cup coconut milk, plus more for drizzling
• 1 tablespoon chia seeds
• 1 lime, juiced
• Cilantro leaves, for garnish
• Roasted pumpkin seeds, for garnish

Directions

1. In a large pot, melt the coconut oil over medium heat. Add the turmeric, onion, and garlic and cook until softened, about 3 minutes. Add the carrots and season with salt and cook until the carrots begin to soften, about 3 minutes. Add the broth and bring to a boil.
2. Reduce the heat to a simmer and cook until the carrots are soft when poked with a fork, about 10 minutes. Remove from the heat and add the coconut milk and lime juice.
3. Transfer to a blender and blend on high until smooth. Add chia seeds and stir to combine.
4. Ladle into bowls, then top each with a drizzle of coconut milk and garnish with cilantro leaves and pumpkin seeds. Serve immediately.

Postpartum: In the postpartum stage, your focus should be on warming foods that will help soothe, replenish, and heal your body after giving birth. Smoothies are typically served cold, but this one is made with room temperature bananas and no frozen fruit or ice. Cacao is a great coffee replacement and will help give you an energizing boost without the crash. The added plant protein and healthy fat from the tahini will give the new mother her chocolate fix and leave her feeling surprisingly full. I recommend chewing your smoothies for better absorption of the nutrients.

Salted Caramel Chocolate Tahini Smoothie
(vegan, gluten-free)

Ingredients

• 1 cup spring water or nut milk
• 1.5 banana, frozen, ripe, and peeled
• 1 scoop chocolate protein powder
• 2 tbsp cacao powder
• 1 tbsp hemp seed
• 1 tbsp cacao nib
• 1 heaping tbsp Tahini
• 1 scoop coconut yogurt *can omit
• 1.5 medjool dates
• 2 generous sprinkles of sea salt

Directions

• Add all ingredients to a high speed blender. Blend low to high until smooth. Pour into your favorite glass and top with an extra sprinkle of salt and cacao nibs.

Mom & Toddler: Once you’re in the toddler phase, you’re going to want anything that’s quick to make, nutrient dense, and tastes delicious. These energy bites check all the boxes. They are a great alternative to processed granola or snack bars, and you can make a large batch with your kids and freeze half for later. There’s no baking or chopping involved so let your toddler do all the work for you! I recommend using glyphosate free organic oats by One Degree Foods.

No Bake Cranberry Oat Energy Bites

(vegan, gluten-free)

Ingredients

• 1 cup gluten free rolled oats
• 1 cup almonds, raw
• 1 cup shredded coconut
• ½ cup almond butter or tahini
• ¼ cup honey or maple syrup
• 1 tbsp chia seeds
• ⅓ cup dried cranberries
• 1 tsp cinnamon
• 6 medjool dates
• 1 cup hemp seeds, for rolling

Directions

1. Add all ingredients except hemp seeds to a food processor and pulse, scraping down the sides until well combined and it looks like a ball of dough.
2. Using a small baker’s scoop or tablespoon, grab a spoonful of dough and roll it between your palms to form a ball.
3. Place hemp seeds onto a plate and roll finished balls through the seeds to coat completely. *Tip: roll balls through a little warm water first to help the hemp seeds stick.
4. Freeze half of the batch for later!