Welcome to Growing Together

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I’m excited to welcome you to my first Growing Together community newsletter. My mission is to share insights into the world of maternal and infant nutrition through bi-monthly updates. This will include a recipe, expert tips, self-care practises, and community Q&A’s where I encourage you to ask me questions to answer, and to help foster a community together.

Basic Bone Broth

An introduction to making homemade traditional bone broth. A staple for pregnancy, postpartum and family meals. It helps protect the gut lining which in turn supports immunity, digestion, and reduces the risk of allergies.

RECIPE

Expert Tips

During pregnancy bone broth can be a great source of nourishment for mama’s experiencing morning sickness and unable to keep much food down. It provides hydration, essential amino acids and some protein.

For the postpartum period it’s essential for mamas as it helps with the recovery period. It’s a great source of hard-to-find nutrients, gelatin and collagen, which are key in building and supporting connective tissue. I suggest making big batches and freezing it before baby arrives so you can easily reheat and pour into a cup to sip on as a drink throughout the day.

Once baby has started solids, bone broth can help broaden baby’s palate as breast milk (and formula) are quite sweet, so offering this nutrient-dense savoury beverage helps diversify their palate. You can incorporate it easily by offering sips in a bottle or cooking vegetables with it, adding to purees, and soups. It also contains glucosamine and chondroitin, which are among two of the most important nutrients for joint care and will assist in the development of a baby’s joints.

Mindfulness in a cup of broth?

A quick and easy way to come back into the present moment, into your body and feel grounded is by practicing mindfulness. It can be as simple as intentionally drinking your cup of bone broth.

Noticing how the warmth of the cup feels on your hands as you pick up the cup. Taking a moment to smell the aromas, blowing into the cup to cool it slightly and noticing the feeling of the condensation on your face. Then with each sip feeling the warmth of the broth touch your lips, tasting the flavours in your mouth, noticing how it warms your body as it moves down into your stomach, warming your belly. Being aware of the benefits it’s bringing to your body, your gut, immune system, joints, skin and so on. Bringing gratitude with every sip, staying present in the few minutes it takes to drink the cup. If a distraction presents itself (like your crying baby), try to come back to this practise when you return to the next sip, or cup. This is not about perfection but about taking time in the mundane moments to nourish yourself, and appreciate what we have, especially when we’re tired and stressed out.

I’ve always found this a simple way of caring for my self, a tool in my toolkit, I hope you enjoy it too.

With love,

Saba

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