Traditionally new mums are offered specific foods during confinement (the first 40 days after childbirth). These foods are believed to speed up recovery and provide vital nutrients to the new mother and her baby. But, there is a flip side as well. Most of these foods are high in calories because they are made with a lot of ghee and sugar. While you do need extra calories while breastfeeding it's important to eat healthily to avoid excess weight gain. Your grandmother, mother and in-laws may insist you follow tradition. Whatever you choose to do, bear in mind that moderation is the key. Choose small portions and enjoy these traditional recipes.

1. Harira

This traditional recipe is believed to provide vital nutrients and aid lactation. 

Ingredients:

  • 2 tbsp desi ghee
  • 1 tsp grated almonds (badaam)
  • 1 tsp grated pistachio nuts (pista) 
  • 1 tsp grated walnuts (akhrot)
  • 1 tsp grated cashew nuts (kaju)
  • ¼ tsp carom seeds (ajwain)
  • ¼ tsp turmeric powder (haldi)
  • ¼ cup powdered sugar (boora) or jaggery (gur)
  • 1 tsp powdered edible gum crystals (gondh)
  • ¼ cup powdered muskmelon, watermelon and pumpkin seeds (magaz)
  • ½ tsp powdered cardamom seeds (elaichi)
  • 1 glass filtered water

Method: Heat the ghee in a pan and add the carom seeds. When the seeds start spluttering add all the dry fruits and seeds (magaz). Stir until the nuts and seeds turn light brown. Next, sprinkle the powdered gum crystals into the pan and keep stirring until the crystals puff up and the spluttering stops. Add turmeric powder to the mixture and stir well. Add water and sugar (or grated jaggery), and bring the mixture to a boil. Let the mixture cook on a low flame for a few minutes until the ghee starts separating. At this point, the mixture should look like a thick syrup. Remove from the flame and pour into a bowl and garnish it with cardamom powder. Serve warm. 

Note: The recipe may vary a bit from region to region. Some may add additional ingredients like black pepper (kali mirch), white pepper (dakhni gol mirch), nutmeg (jaiphal) or ginger powder (saunth).You can modify the recipe as per your choice.

2. Panjiri

Like Harira, this traditional dish is also believed to provide vital nutrients and help lactation. 

Ingredients:

  • 1kg whole wheat flour (gehun ka atta)
  • 1kg pure desi ghee
  • ½ kg powdered sugar (boora)
  • 250gm finely ground edible gum crystals (gondh)
  • 25gm powdered dried ginger powder (saunth)
  • 100gm puffed lotus seeds (makhane)
  • 100gm dried melon seeds, watermelon seeds, pumpkin seeds (magaz)
  • 50gm powdered carom seeds (ajwain)
  • 200gm almonds (badaam)
  • 200gm cashew nuts (kaaju)
  • 400gm grated dried coconut (sookha nariyal)
  • 100gm walnut (akhrot)
  • 50gm unsalted pistachio nuts (pista)
  • 50gm raisins (kishmish)
  • 50gm flame-of-the-forest (kamarkas) - optional

Method: Heat half the ghee in a heavy bottomed kadai. Fry all the dry fruits one by one till they turn golden brown - first almonds, then cashew nuts followed by walnuts, pistachio nuts and lastly the seeds. Keep them aside on a paper towel to drain the excess oil. In the same ghee, fry the kamarkas, remove and keep it aside as well. Next, roast the grated coconut and keep it aside. Now, coarsely grind all the fried dry fruits, except the seeds. Mix the dry fruits, roasted coconut and seeds together in a large pan and keep aside. Grind the kamarkas into fine powder and keep aside in a separate bowl. Heat the remaining ghee and add in the flour. Roast on medium heat till the colour of the flour changes to golden brown and the ghee separates. Turn down the flame and sprinkle in powdered gum crystals. Keep stirring the mixture until the crystals puff up and the spluttering stops. Add the powdered saunth and ajwain to the roasted flour and stir the entire mixture a few times to blend in all ingredients. Turn off the flame. Keep on stirring the mixture for another 5 minutes. Next add the dry fruits, magaz, sugar and kamarkas to the roasted flour and mix again. Transfer the mixture in a large utensil or tray, top it with raisins and let the panjiri cool. Transfer to an air-tight container and enjoy a small bowl every day. Tip: The recipe can also be made with sooji instead of whole wheat flour. For a quick halwa, cook two tablespoons of panjiri in cup of water or milk till it thickens.

3. Gondh ke laddoo

A traditional dish made by elders for the new mother. Edible gum laddoos are believed to provide vital nutrients and speed up recovery.  

Ingredients:

  • 1 kg whole wheat flour (gehun ka atta)
  • ¼ kg pure ghee
  • ½ kg powdered sugar (boora)
  • 250gm finely ground edible gum crystals (gondh)
  • 100gm puffed lotus seeds (makhane)
  • 100gm dried melon seeds, pumpkin seeds (magaz)
  • 200gm almonds (badaam)
  • 200gm cashew nuts (kaaju)
  • 400gm grated dried coconut
  • 100gm walnut (akhrot)
  • 50gm unsalted pistachio nuts (pista)
  • 1 tsp cardamom (elaichi) powder
  • ¼ cup poppy seeds (khus khus)
  • 50gm flame-of-the-forest (kamarkas) - optional

Method: Heat half the ghee in a kadai. Deep fry all the dry fruits one by one. First almonds, then cashew nuts followed by walnuts, pistachio nuts, lotus seeds, and lastly the seeds. Remove when they turn brown and keep aside. In the same ghee, deep fry the kamarkas. In a separate pan, heat 1 tbsp ghee and roast poppy seeds over a low flame and keep aside. When the poppy seeds have cooled, grind them with the kamarkas into a fine powder. Next, roast the grated coconut and keep it aside. Finely grind all the fried dry fruits. Add to the roasted coconut and keep the mixture in a bowl. Heat the remaining ghee in the karahi, and roast the flour over medium heat until golden brown. Lower the flame. Sprinkle powdered edible gum into the roasted flour and keep stirring it till the crystals puff up and the spluttering stops. Turn off the flame. Keep stirring the mixture for another 5 to10 minutes. Next, add cardamom powder, a mixture of all the dry fruits, and powdered kamarkas and poppy seeds to the roasted flour. Mix the ingredients well. Add powdered sugar to the mixture. Set aside for a few minutes. Allow it to cool to a temperature where you can safely handle the mixture.

Smear a little ghee on your palms and make small balls (laddoos) while the mixture is still warm. Keep each laddoo on a tray. They will become firm once cool. Store it in an air-tight container. 

Note: You can also add nutmeg (jaiphal) powder, fenugreek powder (methi), dry fenugreek leaves (kasoori methi) in these laddoos.

4. Badaam sheera

This traditional dish is believed to be rich in carbohydrates, vitamins B12 and E, and minerals like magnesium, copper, manganese, phosphorus. 

Ingredients:

  • 1½ cups almonds (badaam)
  • 3 cups double toned or skimmed milk
  • ¼ cup ghee
  • ½ cup sugar
  • 1 tsp diluted saffron paste (kesar) - optional
  • 1 tbsp chopped pistachio nuts (pista) - optional

Method: Soak almonds overnight. Peel the skin off and grind to fine paste. Heat ghee in a heavy bottomed karahi. Fry the almond paste on a low flame till it turns to light brown. Slowly add milk to the mixture and keep stirring constantly. Bring the mixture to a boil. Simmer and let the mixture cook till it thickens. Add sugar and cook for another few minutes until it resembles the consistency of halwa. Garnish with saffron paste and chopped pistachios. Serve hot. 

Tip: Since this is rich in sugar and ghee you may want to opt for a small helping in the morning. Another option is to mix about two teaspoons in a cup of hot milk and enjoy as a drink.

5. Methi ki puri

This dish is rich in iron, calcium, vitamins and minerals. 

Ingredients:

  • 2 cups wholewheat flour (gehun ka atta)
  • 1 cup washed, finely chopped fresh fenugreek (methi) leaves or dried fenugreek (kasoori methi)
  • 1 tsp coriander and cumin seeds powder (dhania-jeera powder)
  • 2 green chillies (hari mirch) finely chopped - optional
  • 1 tsp roasted fennel (saunf) seeds - optional
  • ¼ tsp carom seeds (ajwain)
  • A pinch of asafoetida (hing)
  • A pinch of turmeric powder (haldi)
  • Salt to taste
  • Ghee or oil for frying

Method:  Mix all the ingredients (except the ghee/oil for frying) in a large bowl. Knead well to make a soft dough. Divide the dough into small balls. Roll out each ball into puris. Heat oil in a kadai and fry each puri till it turns golden brown. Serve hot with any vegetable of your choice. 

Tip: To cut out additional calories, skip the process of frying. Use the dough to make methi chapattis or paranthas instead.

6. Dalia

A rich source of iron, calcium, fibre, carbohydrates and proteins, this dish makes for a wholesome breakfast option or evening snack. 

Ingredients:

  • 250ml skimmed or double-toned milk
  • 50gm broken wheat (dalia)
  • 1 tsp ghee
  • 2 tsp sugar/powdered jaggery (gur)
  • 1 to 2 cardamom (elaichi), seeds powder (optional)
  • 1 tbsp sliced almonds (badaam)
  • A few raisins (kishmish)
  • Any other dry fruit of your choice - walnut (akhrot), pistachio (pista), almond (badaam) or cashews (kaju)

Method: Fry the broken wheat in 1 tsp of ghee till it turns golden brown. Keep aside. In a separate pan bring the milk to boil and add roasted broken wheat to it. Bring the mixture to a boil -- stirring constantly. Simmer and let the mixture cook until the broken wheat turns soft. When cooked, add sugar or powdered jaggery. Mix well. Turn off the flame. Garnish with almonds, raisins and cardamom powder. Serve hot. 

Tip: To cut out additional calories, skip the process of frying the broken wheat. Dry roast in a pan for about 1 minute stirring constantly and add to the milk. Proceed as above.

7. Vegetable khichdi

This popular dish is rich in protein, carbohydrates, folic acid and fibre. 

Ingredients:

  • 1 cup rice
  • 1 cup split yellow gram (moong dal)
  • 3½ cups filtered water
  • ¼ cup fine chopped or grated bottle gourd (lauki)
  • ¼ cup fine chopped or grated carrot (gajar)
  • ½ tsp cumin seeds (jeera)
  • ½ tsp turmeric powder (haldi)
  • A pinch of asafoetida (hing)
  • 4 peppercorns (kali mirch)
  • 1 bay leaf (tej patta) - optional
  • 4 cloves (laung) - optional
  • 1 tbsp ghee
  • Salt to taste

Method: Wash the rice and dal well. Mix and soak in water for about 20 minutes. In a pressure cooker, heat ghee and add cumin seeds. When cumin seeds crackle, add asafoetida, bay leaf, peppercorns and cloves. Add chopped/grated bottle gourd and carrot. Sauté the vegetables for a few minutes. Now add rice, dal, turmeric powder, and salt. Mix for about a minute or two. Add water to the mixture. Cook the khichdi until the rice is well done. Serve hot with fresh curd and coriander (dhania) or mint (pudina) chutney. 

Tip: For variation use seasonal vegetables of your choice. To make it more nutritious you may want to use home-made vegetable or chicken stock instead of water.

8. Oats porridge

A rich source of iron, calcium, fibre, carbohydrates and proteins, this dish is believed to aid lactation.

Ingredients:

  • 250ml skimmed or double-toned milk
  • 50gm rolled oats (jai)
  • 1 to 2 tsp sugar/honey/jaggery
  • 1 to 2 cardamom (elaichi) pods crushed into powder - optional
  • 1 tbsp sliced almonds (badaam)
  • Few raisin seeds (kishmish)

Method: Dry roast the oats in a heavy bottomed kadai till they turn brownish. In a separate pan, heat the milk and add the roasted oats to it. Bring the mixture to a boil. Simmer and let it stand till the mixture is well cooked. Now add sugar to the mixture. Let the ingredients cook for few minutes. Keep stirring constantly. The mixture may thicken if cooked longer - use more milk if you prefer a smooth runny consistency. Remove from the flame and garnish the mixture with almonds, raisins and cardamom powder. Serve hot.

9. Ajwain halwa

This traditional dish is believed to aid digestion and lactation as well as cleanse the uterus 

Ingredients:

  • 1 cup whole wheat flour (gehun ka atta)
  • ½ cup pure desi ghee
  • ¼ cup sugar
  • ½ tsp powdered carom seeds (ajwain)
  • ¼ tsp dry ginger powder (saunth)
  • A pinch of cardamom (elaichi) powder - optional
  • Dry fruits of your choice for garnishing - optional
  • 150ml filtered water

Method: Heat ghee in a heavy bottomed karahi. Add whole wheat flour and roast on medium flame until it turns golden brown and the ghee starts to separate. Now add in powdered carom (ajwain) seeds and dry ginger (saunth). Stir the mixture for a few minutes. Add sugar and mix well. Pour 150ml of water and stir the mixture. Cook till it thickens to the consistency of halwa. Remove from the stove. Garnish the halwa with dry fruits and a pinch of cardamom powder. Serve hot.

10. Ajwain parantha

A good breakfast or dinner option, this dish is believed to aid digestion and lactation and cleanse the uterus

Ingredients:

  • 1 cup whole wheat flour (gehun ka atta)
  • ½ tsp carom seeds (ajwain)
  • 1 tsp desi ghee
  • Salt to taste
  • Oil or ghee for frying

Method: Knead the flour to make a dough. Keep the dough aside for about 15 minutes. Then divide the dough into many equal-sized portions. Roll out each portion, smear a little desi ghee and sprinkle a pinch of carom seeds and salt. Fold over and roll into a parantha  Roast it on a hot griddle or tawa by applying oil/ghee on both the sides. Cook until well done. Serve hot with vegetables or dal of your choice or simply with coriander (dhania) and mint (pudina) chutney.

Tip: To cut down on additional calories, skip roasting the paranthas with ghee and make stuffed chapattis instead.

11. Mandua ka halwa

This traditional dish, made in the Kumaon and Garhwal regions of India, is a rich source of nutrients

Ingredients:

  • 1 cup finger millet flour (Mandua ka atta)
  • ½ cup pure ghee
  • ¼ cup sugar or powdered jaggery (gur)
  • ½ tsp powdered carom seeds (ajwain)
  • ¼ tsp dry ginger powder (saunth)
  • ¼ cup dried melon and pumpkin seeds (magaz)
  • A pinch of cardamom powder - optional
  • Dry fruits for garnishing - optional
  • 150ml filtered water

Method: Heat ghee in a heavy bottomed karahi. Add the mandua atta and roast on medium flame until it turns golden brown and the ghee starts to separate. Now add carom seeds powder (ajwain powder) and dry ginger powder (saunth). Stir the mixture for a few minutes. Add sugar and mix well. Pour 150ml of water and mix again. Cook the mixture until it thickens to the consistency of halwa. Remove from the stove. Garnish the halwa with dry fruits, magaz and a pinch of cardamom powder. Serve hot.

12. Garlic (lehsun) rasam

This is a recipe popular in the Southern part of India. Garlic, a popular ingredient in most Indian dishes, is believed to aid lactation and build immunity. 

Ingredients:

  • 8 to 10 chopped garlic (lehsun) cloves
  • 1 tbsp tamarind paste (imli)
  • ½ cup pigeon pea (toor, tuvar or arhar) lentils
  • ¼ tsp mustard seeds (rai)
  • ¼ tsp coriander seeds (dhania)
  • ¼ tsp ground pepper (kali mirch)
  • ¼ tsp turmeric (haldi)
  • ¼ tsp cumin seeds (jeera)
  • 2 to 3 red chillies (lal mirch)
  • 2 medium sized tomatoes (tamatar)
  • 3 cups filtered water
  • 2 to 3 tsp ghee or cooking oil
  • Salt to taste
  • Curry leaves (kadhi patta) or coriander leaves (hara dhania) to garnish

Method: Dry roast 1tsp of the pigeon peas, pepper, cumin seeds, coriander seeds, red chillies and half the garlic for one minute. Remove and grind to a paste. In a pressure cooker put 1 cup water and add in the tamarind paste, turmeric, tomatoes, the rest of the garlic and salt. Bring to a boil. Add in the lentils, ground paste and the remaining water. Cook for three whistles or until the lentils are well cooked to the desired consistency. In another pan, heat the mustard seeds in ghee or oil.Once they start spluttering, remove from the heat and add it to the cooked mixture. Garnish the rasam with curry and/or coriander leaves. 

Note: This recipe may vary a bit from region to region. Some may choose to add ginger (adrak) or ginger powder (saunth), while some may prefer to make the rasam with precooked lentils. You can modify the ingredients according to your taste.

13. Red lentil (masoor) dal 

Masoor dal is a popular dish in Uttar Pradesh and Bihar, known to stimulate lactation in nursing mothers. It is rich in iron and a great source of fibre. This versatile dish can be eaten with rice, chapattis, puris or paranthas. You can also use any leftover dal to make stuffed rotis or dal paranthas. 

Ingredients:

  • 1 cup red lentils (masoor dal)
  • 1 medium-sized onion (pyaaz)
  • 1 medium-sized tomato (tamatar)
  • 4 garlic (lehsun) cloves chopped or minced
  • 1 tbsp ginger (adrak) minced
  • ¼ tsp cumin seeds (jeera)
  • ¼ tsp mustard seeds (rai)
  • ¼ tsp fenugreek seeds (methi)
  • ¼ tsp turmeric (haldi)
  • ¼ tsp garam masala
  • 1 to 2 green chillies
  • Salt and pepper to taste
  • Coriander leaves (dhania) for garnishing
  • 4 cups of water or vegetable broth
  • 1 tsp ghee or oil

Method: Heat the ghee or oil in a heavy bottomed karahi. Once the oil is hot, add all the seeds. When the seeds start to splutter add chopped onions. Fry the onions till they turn golden brown and then add the ginger and garlic. Next, add the turmeric, garam masala and salt and allow to cook for about 5 minutes. Add the lentils and water and mix well. Lower the flame and allow to simmer for about 10 minutes. Then add the chopped tomatoes, green chillies and more water for desired consistency. Simmer for another 10 minutes or till the lentils are thoroughly cooked. Garnish with chopped coriander and serve. 

Note: If you use a cooker, allow the lentils to cook for three whistles.