Christa González

healthy recipes & support for breastfeeding success

Author: Christa Gonzalez

Be inspired by the bowl.

Do you ever think about something so much, you convince yourself you’ve already done it? The letter to an old friend that’s been written in your head a million times, the reorganizing project or the recipe you’ve kept open in your browser for so long with the intention of getting the ingredients and not letting them compost in your veggie drawer…. Scheming this blog post has been like that for me, I had it written in my head for weeks before the holidays, and I had notes for the recipe scribbled in spots around the house and in the car.   (Going into labor for some friends was like that, they had thought it through every which way and dreamed about it so many times, that in some ways they felt they had already lived it!)

 

So my apologies, this post is a long time coming, and turned into quite a long post.

But here I am, and here we go. I want to give you a recipe that’s more of a framework. It can be a jumping off point, take what you like from it and keep it simple, or make a boatload of this very recipe and stay satiated, healthy, and excited about the next meal with this Barley Bowl of Veggies with two dressings.

Finished Barley Bowl of Veggies, Sesame dressing on the side

Finished Barley Bowl of Veggies, Sesame dressing on the side

I admit, when I was making the recipe, it ended up being more steps than I intended so I also have several notes on shortcuts. It reminded me of when my parents came here to wait for the arrival of our second child. Our first had come a few days early, so they came a week before the due date to help us prep and be ready for anything. Well, every birth is different, every child is different and we learned that the hard way when the second time around, I had to be induced, TEN days past his due date and my poor sweet parents met their second grandchild on the day their flight went back to the East Coast.   But they filled their time waiting by cooking amazing food for us, which they love to do. Being big fans of Cook’s Illustrated, they handed me an issue of the magazine, it might have been a “Best Of” issue and said pick something you want and we’ll make it. I picked this roasted vegetable torta, which had I known it was about 20 steps of roasting and combining and baking for long hours…. In July, in the heat of their airbnb kitchen…. I would have chosen something a little less involved!   But it was delicious and I love them for it, among other things.

beetsroastedflowerpeels

So back to the Barley Bowl of Inspiration. The ingredient list is full of healthy choices for anyone, but especially if you’re breastfeeding and I want to share some of those tidbits to guide your choices (below, after the recipe). I should also say here as a friendly reminder, that as a trained and certified Lactation Counselor, if you’re looking to increase milk supply or ease letdown, the most important thing is to increase demand. Your supply will go up within 24-48 hours if you increase the frequency and duration of nursing, at the breast. If you don’t see that happening, it’s time to see a lactation specialist or a lactation consultant (IBCLC). These foods are supportive but won’t do anything if you’re not telling your body through the feedback of the baby’s demand that it needs to make more milk. Breastfeed more.

 

I hope you’ll take this recipe as a springboard and make it your own. It also keeps well in the fridge so make a giant bowl on the weekend and have it for lunch all week. Filling, beautiful to look at, complex flavors to taste – Bon Appetit and Buen Provecho!

Be inspired by the bowl.

 

Barley Bowl of Inspiration

Barley Bowl of Inspiration

Finished Barley Bowl of Veggies, Sesame dressing on the side

Ingredients

  • 1 1/2 cups barley
  • 4 or 5 medium beets, rinsed and scrubbed but not peeled
  • 1 15 oz can garbanzo beans/chick peas
  • 2 Tbsp sesame seeds, optional
    For the Fennel
  • 1 head of fennel, sliced thin
  • many Tablespoons of olive oil
  • 4 sprigs of fresh thyme or 1 tsp dried thyme
  • 1 bay leaf
  • splash of white wine (1/4 cup to that last bit in the bottle that's in the fridge)
    For the Kale
  • 1 bunch of kale of your choice, I like the purple-tinged frilly leaves and big lacinato
  • juice and zest from one lemon
  • olive oil
    For the Tahini Dressing (adapted from Food52's winning recipe)
  • 1/2 cup tahini (I used Trader Joe's tahini dressing, which already has lemon in it. very zippy and light)
  • 2 Tbsps water (if you use the jarred pure tahini, not Trader Joe's refrigerated kind, you may need as much as 1/2 cup of water added.)
  • 2 Tablespoons (or more) toasted sesame oil
  • 2 Tablespoons soy sauce
  • 2 Tablespoons rice vinegar
  • 1 clove of garlic
  • 1 teaspoon of fresh ginger, grated
    For the Orange Pomegranate Vinaigrette from Rebecca Katz's recipe
  • 1 Tablespoon freshly squeezed orange juice
  • 1 teaspoon grated lemon zest
  • 2 Tablespoons freshly squeezed lemon juice
  • 1 Tablespoon of Pomegranate Molasses (can substitute balsamic if you're not chasing down pom molasses!)
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground pepper
  • 1/4 cup extra virgin olive oil

Instructions

  1. Cook barley
  2. Bring 4 1/2 cups of water to a boil. Add barley and cook for 55 minutes.
  3. This cooks barley well but not too much that it's exploding.
  4. You'll need to drain it in a sieve before you put it in your big bowl to build the rest of the salad.
  5. You can choose to save the drained water, if you're up for adding it to smoothies or tea, barley water is a galactagogue that goes back 2000 years to the Greeks!
  6. Roast beets
  7. While barley is cooking, preheat the oven to 425 degrees. Rinse and scrub, but don't peel the beets. Rub them all over with olive oil. Perky little guys with their pokey heads.
  8. Cover with foil and roast for about 45 minutes, until you can poke with a sharp knife.
  9. When cool enough to handle, peel them with said sharp knife by just making a few slits on the skin and then rubbing it off. It should come easily.
  10. Braise fennel
  11. Lightly brown the sliced fennel in a good glug of olive oil for 2-3 minutes over medium heat. Add thyme, bay leaf and splash of vino.
  12. Bring to a boil then turn down to simmer for 12-15 minutes, with a stir here and there.
  13. Drain the liquid or toss it in with the barley.
  14. Kale, pretty standard really
  15. Once you've chopped the kale into manageable ribbons, toss it with the juice and zest of one lemon and about 2 Tbsp of olive oil. Now put down the knife and spoon and get in there with your hands and rub the leaves around with your finger tips.
  16. Tahini Dressing
  17. Put it all in a small blender and blend. In a pinch, you could put this all in a mason jar (having chopped and minced the garlic and ginger) and shake vigorously.
  18. Orange Pomegranate Vinaigrette (from one of my favorite cookbook authors Rebecca Katz)
  19. This you can definitely throw all in a jar and shake, and Ta-Dah Done!
  20. Assemble
  21. Put all your prepared ingredients together in one bowl, beets sliced or diced, kale massaged, braised fennel, and rinsed garbanzos, without the dressing.
  22. Stir to combine.
  23. Then add all of the Orange Pomegranate dressing and stir to coat.
  24. Sprinkle with sesame seeds for a little extra nutty touch.
  25. Serve with Tahini Dressing on the side, for each to serve on their own. The salad is good with just one dressing or the other, but the contrast is delightful and makes this salad have an addictive complexity to it.
http://www.christagonzalez.com/?p=87

 

Barley. Fennel. Beets. Kale. Garbanzos. Sesame Tahini. The nitty gritty on why I chose these ingredients (aka what was written on the post-it notes all over my life for several weeks).

Barley is a whole grain that is not as popular here as in other parts of the world but is a strong breastfeeding support food. You can freeze extra grains, you can add it to oatmeal or serve it instead of brown rice. It’s chewy and nutty and satiating. The way I make it also provides a little extra barley water that can be a great boost for mom to drink to boost milk supply.   Barley is the key ingredient in beer that makes people recommend drinking a Guinness for milk production! (When I shared a bite of this with a neighbor, he said, “no wonder I like it!”)

 

Fennel. Eating whole real food is so important, and I would rather make something tasty than pop pills of unknown origins with purported benefits.   This bulb is another famous breastfeeding support food, it doesn’t actually help increase supply but can help with letdown, which is especially good for moms who have started pumping away from baby. But it’s strong licorice flavor makes some people shy away, myself included. Until I braised it in a little water, white wine with sprigs of thyme and fennel seeds just for added zing. It mellows the flavor to something sweet and innocuous. (Thank you, Alice Waters, of course.) But it’s a great flavor, and one of my shortcuts for this recipe is to throw in everything raw, for a crunchier, zingier bowl. Slivers of fennel provide good crunch and flavor contrast to the rest of the veggies.

 

Beets. I love beets! It’s one of the things I grow in the backyard and often I have them in my fridge already steamed and ready to go, thank you Trader Joe’s for that SHORTCUT #2!

Beets do so much, for blood flow, loaded with iron, vitamins and minerals…….. Iron (MobiMotherhood reference) Shortcut #3 if you’re going for the raw version of this bowl, just grate the beets on the coarse side of a cheese grater. Stains, yes, but beautiful.

 

Tahini Dressing

Sesame seeds have calcium !! Did you know that? Full of calcium, potent calcium for bones and absorption of other vitamins. In Asia, sesame seeds are the go-to galactagogue, I love learning about other cultures’ food and nutrition knowledge.   In Asia, they more frequently use the larger black sesame seed but I prefer the taste and digestibility of our more common pale sesame seed. If you take nothing more from this blog post, the Tahini Dressing could be your new favorite for everything – grilled meat, veggies, salads, any cooked grains. Really, it’s SO good.

 

Kale. So maybe you already know and love kale, or you’re looking for a little revitalization to the kale routine.   Kale massaged with lemon zest, salt and olive oil, combined with the rest of these ingredients mellows it into something so far from its fibrous, gnarly-to-chew, health nut salad, you’ll fall in love with it (again.)

 

Chickpeas. Which are really not peas at all, but legumes!

For more on combining galactagogues and research behind effectiveness, good information can be found here. I have nothing to do with this particular website, just found it informative and backed by science.

http://drjaygordon.com/breastfeeding/increasing-milk-supply.html

Chickpeas are great for fiber and protein and I’ll probably do another post on them later. Throw them into any soup or salad for a nutrient boost.

 

Pomegranate Orange dressing

This is for contrast and to encourage you to try a new dressing. Zingy, sweet and tart, this Pomegranate dressing does require an unusual ingredient – Pomegranate Molasses – found in the Middle Eastern section of grocery stores or specialty food stores. I think you’ll like it. If you can’t find it, substitute some good homemade balsamic vinaigrette.

 

If you need to plan things in stages, say to do part of this at naptime in the morning and then pull it together at dinner time, here are some ways to break up the recipe.

Things to do ahead:

Roast Beets

Cook Barley

Make Dressings

 

Or cut out several steps and make this more of a raw salad:

Grate raw beets on large holes of cheese grater. Toss in with cooked barley.

Slice extra thin slivers of fennel and toss in with cooked barley. (You’ll definitely taste the licorice-anise flavor of fennel if you go this route.)

Don’t massage the kale, just cut it and throw it in to the rest of the salad.

You’re still reading?!  You’re still here?!     THANK YOU!!   Blogging is so new to me, and I clearly have a lot to learn about food photography and wordpress and recipe card uploading, so thank you for your patience and for your visit.  Please let me know what you think of this recipe and I’ll be back soon to share more.

Ready for baby and beyond?

You’re prepared for the birth of your baby, you’ve read all the books, taken a class to teach you to breathe, talked through every scenario possible (who’s taking care of the dog, what if there’s a hailstorm?!) and mentally you’re singing your bravest songs for that moment (ring of fire!) right when the baby is born. Amazing, sun beams in your window and this bundle of flesh, a person, is now yours in this world.

Or however it happened, a baby came out of your body and is now yours to take care of.

 

If you’re like me, you thought, “phew, that was the hard part, now I can just breastfeed this baby, because it’s “natural” and so it should come naturally.”

 

This might not be the case.

 

We can prepare for breastfeeding much better, and I don’t mean rubbing your nipples with washcloths to “toughen them up” in the last weeks. (That is a terrible idea, an old wives’ tale if there ever was one. Nipples are delicate tissue, extremely sensitive. There is no such thing as toughening up those tissues. Just rubbing them raw, and that’s what we’re trying to avoid. A complete blog post on that later.)

I mean, we can prepare by taking a breastfeeding class or by watching a friend breastfeed her baby. We can read and watch videos, we can mentally prepare ourselves for something that is the biological normal but that I think of as a learned skill. And just as you learn anything else, you’ll need a few things.

 

Support – this is the biggest one. Talk about it with your husband/partner, get them on board with you. They’ll be the one bringing you water, snacks, and another pillow to prop you up into a comfortable position. They’ll be the one answering the door and saying now is not a good time for a visit. (Make him practice this, if you don’t want visitors while you’re topless on your couch for the first week. On the other hand, maybe you’re ok with being topless in front of well-meaning neighbors, uncles and co-workers who drop in.)

Support also means from the wider circle of women around you; your mom, mother-in-law, sisters, friends. Do they know what you want and how to help you do that?

 

That leads me to the next thing you’ll need.

A Goal and some Determination – what is it you want to do in terms of feeding your baby? Do you think you’ll breastfeed for as long as the American Association of Pediatrics recommends – exclusively SIX months or go as long as the World Health Organization recommends which is those same exclusive six months plus TWO YEARS and beyond as a complement to solid foods. I’m planning an entire blog post (or six) on this topic, how we each as individuals choose what’s right for our baby, our family and ourselves as moms.  But it’s worth thinking about before we have a yowling baby on our chest and sore nipples.

 

I wish we placed as much emphasis on learning to breastfeed before the baby comes as we put on writing a birth plan, learning pain-coping mechanisms and choosing nursery themes. I went through it all, all the painful things that I won’t detail just yet (don’t want to scare you off). But it has motivated me to become a Certified Lactation Educator/Counselor, to learn from truly extraordinary Lactation Consultants and to volunteer at the hospital on the Mommy-Baby unit.

My experiences breastfeeding two boys and helping friends through the journey, one way or another, has led me to write this blog.

 

My love of food, cooking and baking, and nutrition is something else I want to share here. Nourishing, at the table or at the breast, babies and big kids, is the best thing I do every day. For years, I’ve been studying nutrition’s effect on the body. I am in deep and could talk and teach and cook for days, if you let me! Getting a Masters degree in Nutrition is a natural next step for me.

boatloads of nuts

preparing boatloads of nuts

So to end this post on preparing to breastfeed, I’ll leave you with a recipe to have on hand for those first few weeks. (Or maybe you are the support, the friend who wants to drop off a meal but “not another lasagna, please”. Bring this!)  This is quick, easy, anyone can make this delicious food. Drop it off with a large container of whole milk yogurt, and some fresh fruit. There’s breakfast for the morning after that lasagna.

 

Try to be prepared, both in the kitchen and in your mind, to nourish yourself and your new family member after the baby is born. Get support lined up, get your mind made up and be open to the new experiences about to arise.

Chunky Almond Blueberry Granola

Chunky Almond Blueberry Granola

Taking cues from Cook's Illustrated for the oil as binder to hold it together, and somewhere else I read the egg white helps do the same, this granola is chunky and not too sweet. Adjust the flavorings as you wish, I go heavy on the almond extract because I love that flavor. You could add in up to 1 cup of unsweetened coconut, change up the nuts and fruits as you wish.

Ingredients

  • 4 c. rolled oats
  • 2 c. almonds, chopped
  • 1/2 c. sunflower seeds
  • 1/4 c. hemp seeds
  • 3 Tbsp sesame seeds
  • 1 1/2 tsp cinnamon
  • 1 tsp salt (I use kosher coarse)
  • 1/2 c. coconut oil
  • 1 egg white (40 g)
  • 3 tsp almond extract
  • 1 tsp vanilla extract
  • 1/3 c. brown sugar
  • 1/3 c. maple syrup
  • 1 cup (or more!) dried blueberries

Instructions

  1. Preheat oven to 350 degrees.
  2. Mix all the dry ingredients together in a large bowl, being sure you've chopped the almonds down to a size roughly in line with the other ingredients. Helps with the chunky factor.
  3. Mix liquid ingredients (egg white, extracts and oil) with the sugar ingredients.
  4. Pour wet into dry and mix thoroughly so everything is coated.
  5. Press mixture into a parchment-lined cookie sheet with sides. It should be a little less than half an inch thick and really press down on it with your spatula to get it to stick together.
  6. Bake on middle rack for 30 minutes until golden.
  7. Remove from oven and allow to cool briefly before throwing dried blueberries on top and then breaking up the chunks. If you let it cool completely, you'll get bigger chunks to break up. Breaking it up when you add the dried fruit gets just the right size chunks to fit into a mason jar for storage.
http://www.christagonzalez.com/?p=68

 

Introducing…

Not long ago in my recent personal history, I was a new mom, overwhelmed with emotions towards this little creature I had to care for and trying to juggle all the things I used to love to do with what I now had to do.  Maybe you’re in this same spot and that’s how you landed here.

I’m creating a space for new moms and dads to find resources, really good ones, about feeding your whole family.  From breastfeeding to toddler treats to celebratory meals for the whole family.  And by celebratory, I mean, you made it through the week and didn’t cry in public, unknowingly wear baby poop in public or leak breastmilk in front of strangers!

Lots has changed since those early days, my career path veered dramatically, I cut myself a lot of slack (and you should too!) and I’m combining all those things I love and thought I’d never have time for, into one blog to share with you.

Years of cooking in wild and challenging places (on a boat, on an island, in the woods) and time at a computer screen writing publicity press releases for books are combining to help me write this blog.  In that recent history with a new baby and then another one, I had a lot of trouble breastfeeding and I wanted to help other moms avoid all that.  I became a certified lactation educator and I now spend time in the local hospital with brand new moms and babies, on the hotline answering breastfeeding  questions and pointing them towards the support they need. I want to be able to do that online too, so you can come here any time of day or night (wee hours breastfeeding, right?) and get encouragement, support, ideas and inspiration.

I’m currently taking classes towards my Masters in Nutrition, so I can put the science behind the yum of helpful recipes.  You’ll see recipes here that feed your whole family, are easy to prepare and nutrient dense.  As the site evolves, I hope to include more science-based references and nutrition profiles for each recipe.

My two young sons are my inspiration, ages 2 and 5, and they knock me off my feet on a regular basis, in a good way, mostly!  My husband is my other inspiration, not only his appetite but his optimism and support and entrepreneurial spirit have led me here.

You’ll see I’m passionate about healthy recipes for the whole family, holistic health care, realistic mom-time and ensuring breastfeeding success in whatever form that may take for each individual pair.    I believe in creating a community for this tender stage of life, empowering women and the men who support them, and celebrating the joy in every day.  I hope you’ll come back often and find the support you need here!

stay tuned….

 

Seven months pregnant with my second! Delighting in finding matching forms in nature. Morro Bay, CA

Seven months pregnant with my second!
Delighting in finding matching forms in nature. Morro Bay, CA

Plotting my blogging debut….

The naming of the thing seems the hardest. Something catchy, encompassing the converging interests, that I can say with a straight face and build into something professional.

Tapas and Tatas, Microbrewed Milk, From Lemons to Latches, Brioche and Broccoli.  Little Bean, Big Belly.

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