THE MOST NOURISHING GOLDEN RECOVERY POSTPARTUM BROTH
Makes approximately 2–3 litres and can be sipped alone or used as a base for soups and stews
Why it’s great for postpartum:
Rich in collagen and minerals (provides nutrients like collagen and minerals, which are associated with bone and tissue health)
Contains warming herbs for circulation and calming the nervous system
Includes iron-rich vegetables and seaweed, which provide key nutrients during the postpartum period
Includes traditional ingredients like fennel, commonly used to support lactation (though evidence is limited and varies for each person, always speak to your doctor, midwife or lactation consultant if you’re experiencing concerns with breastfeeding)
Ingredients
Base:
1 organic whole chicken or 1kg chicken bones (or beef marrow bones)
1 tbsp apple cider vinegar (helps extract minerals from bones)
2 carrots, chopped
2 celery stalks, chopped
1 brown onion, quartered
4 garlic cloves, smashed (immune-boosting)
1 small knob of fresh ginger, sliced (warming and anti-inflammatory)
1 small knob of turmeric or 1 tsp ground turmeric (anti-inflammatory)
1 tsp whole black peppercorns (enhances turmeric absorption)
1 small piece of kombu seaweed (rich in iodine and minerals, optional but highly recommended)
Fresh herbs like thyme, rosemary, or parsley stems
Filtered water to cover (approximately 2.5–3L)
Optional postpartum-boosting add-ins:
1 tbsp fennel seeds (supports digestion and lactation)
A handful of goji berries (blood-nourishing)
A few slices of astragalus root (immune tonic, but check with your doctor, first)
Method
Roast the bones (optional, but enhances flavour): If using raw bones, roast at 200°C for 25–30 minutes until golden.
Add all ingredients to a large stock pot or slow cooker.
Pour in enough filtered water to cover everything.
Bring to a boil, then reduce heat and simmer gently for 6–8 hours (up to 24 hours for maximum extraction).
Skim foam if needed during the first hour.
Once cooked, strain the broth through a fine sieve.
Store in glass jars or containers in the fridge for up to 5 days, or freeze for longer shelf life.
How to use:
Sip warm in a mug throughout the day with a pinch of sea salt.
Use as a base for congee, stews, or veggie-rich soups.
Add a splash of lemon juice or tamari for extra depth when serving.
MUSE PAPER
ISSUE 04
Disclaimer: The content provided on Muse Paper is intended for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor, midwife, or healthcare provider before making dietary changes during pregnancy, postpartum, or breastfeeding.