Ilana Hart Culinary Nutrition

I feel like potatoes have gotten a bad rap.

But actually, potatoes, as a whole food, are a really good source of fiber, antioxidants and energy-boosting minerals.

Especially during pregnancy & postpartum, including potatoes in your meals can provide you with key nutrients like:

✨ Potassium - an electrolyte that helps you feel energized
✨ Vitamin C - aids iron absorption & supports a healthy immune system
✨ Magnesium - helps with everyday pregnancy complaints, like sleep issues, muscle cramps, low mood & headaches

Potatoes are a pretty simple food, so I was trying to think of a jazzy recipe to share, and voila! I remembered these fabulous and very simple potato-cauliflower latkes that I whipped up last Hanukkah.

They’re baked, not fried, so this is a low-effort latke, and let’s face it - I don’t think anyone is going to stand over a frying pan in the middle of the summer.

👉🏼 Swipe to see the full recipe.

Summer’s here and it’s time to double down on hydration 💦

While I’m sure you’re dutifully lugging around a 4L water bottle everywhere you go, drinking water alone is not enough to truly stay hydrated at a cellular level.

Your body also needs minerals!

Adding in minerals helps you feel more energized, and can alleviate common pregnancy symptoms like brain fog, muscle cramps, digestive issues, and headaches.

An easy way to do this is by including ONE mineral-rich drink every day.

My favorite go-to is coconut water, which contains sodium, potassium & magnesium.

Honestly, you can drink it straight up and it’s super refreshing.

But if you want to spruce it up, try making this Mango Ginger Mineral Mocktail.🍹

(Swipe to see the full recipe)

Happy summer sipping!

👉🏼 If you want more awesome, energy-boosting recipes, check out my FREE Pregnancy Nutrition & Recipe Guide - link in BIO.

It’s normal to feel a range of emotions after having a baby - between fluctuating hormones, lack of sleep, and worrying about whether your baby is eating well, sleeping and developing optimally.

We all have our highs and lows.

But when negative thoughts and feelings take over, this can be an indication of postpartum depression (PPD) or anxiety (PPA).

Signs to look out for:

*PPD*
- Loss of interest in everyday things
- Feeling angry or irritable
- Disturbed sleep and/or appetite
- Possible thoughts of harming self or baby.

*PPA*
- Inability to stay still
- Constantly worrying, racing thoughts
- Feeling of dread and occasional shaking
- Dizziness or shortness of breath

Ways to support your mental health:

⭐Talk to your partner, close friend or a family member & tell them what you’re experiencing
⭐Speak with your doctor or primary health provider
⭐Visit your therapist (if you have one)
⭐Ask for help with daily tasks - preparing food, caring for other children, cleaning the house
⭐Hire a night nanny or postpartum doula so that you can get more rest
⭐Focus on nutrition and nourishing your body in a way that supports postpartum recovery, improves energy levels, and boosts your mood

**In an emergency situation, call your local emergency number (101 in Israel)

👉🏼 If you’ve experienced a perinatal mood disorder (ie. depression or anxiety during pregnancy or postpartum), what helped you the most? Or what support do you feel you were lacking?

May is maternal mental health month. There’s so much more we need to do to support mothers.

Do you love snacks and sweet treats?

This is not a trick question. I am a huge fan of snacks.

But… I’m talking about snacks that will actually boost your energy levels, not give you a sugar crash.

These no-bake cookie dough bars are going to be your new favorite treat.

They’re super simple to make and 100% delicious 🙌🏼.

Why they’re so good for you:

✨Rich in omega-3 fatty acids
✨Contain awesome nutrients that support baby’s growth & development
✨High in protein, to help you meet your daily needs
✨Made with chocolate - a natural mood booster

👉🏼Swipe to see the full recipe.

Want more ideas like this? DM me to get your personalized meal plan with delicious, “good for you” recipes.

The perfect dessert for your holiday menu: Pomegranate Pistachio Bark 🍫

It’s colorful, festive, easy to make… and checks all the nutrition boxes

✔ Dark chocolate - high in magnesium + a wonderful mood booster
✔ Pomegranate - rich in antioxidants to support a healthy immune system
✔ Pistachio - contains healthy fats & protein to stabilize blood sugars
✔ Coconut - high in essential minerals + a superfood for brain health

👉🏼 Swipe for the full recipe

If you have Gestational Diabetes, holiday meals can be a bummer, especially during Rosh Hashanah where many dishes are sweetened in the spirit of having a “sweet new year”.

Don’t fret! While tzimmes and tagine are out this year, there is still plenty of food you can enjoy.

Check out my tips & strategies for every part of the holiday meal.

And if you’re looking for personalized support in managing GD, that’s one of my specialties! Feel free to send me a DM.

“How do I know how much of X,Y,Z to eat?” This is a question I often get from clients.

So yes, there are evidence-based guidelines for how much protein you need during pregnancy, or how much of a certain nutrient you need - like choline, iron, B12, calcium.

BUT… day-to-day eating is not an exact science. Nobody expects you to measure or weigh every single ingredient you put on your plate.

Not only can this lead to unnecessary worrying and obsessing, it is also absolutely NOT practical.

We really need to keep meal prep ✔️simple and ✔️doable.

So, how in fact can you make sure that you’re eating balanced meals and getting the nutrients you need to support a healthy pregnancy?

Enter…. THE PLATE METHOD 🍽
½ non-starchy veggies
¼ protein (preferably animal protein)
¼ carbohydrate or starchy veg
A few tbsps of healthy fats

Make sense? Let me know what you think below 👇🏼👇🏼

P.S. If you want to learn more about the specific foods to include in each of these categories, or customize a meal plan that fits with your eating preferences, send me a DM.

Listen up! 📣

Postpartum recovery is real.

It takes a LOT of work to build a baby.👩‍🍼

Once that baby is born, your body needs some serious replenishment. 🥘🍲🍳🥞

ALL moms are depleted of critical nutrients by the time they reach postpartum.

If you’re breastfeeding, certain nutrients continue to be passed to your baby through your breast milk.

This is the time to honor your body, your hunger, and your healing.

Drop a 🥑 in the comments if this resonates with you.

This is the delicious & nourishing snack you need in your life today!

Chocolate covered stuffed dates 💜

Why they’re so good:
✨Dates - contain fiber for better digestion & are rich in iron for awesome energy
✨Almond butter - stabilizes blood sugar & a great source of folate, calcium, magnesium
✨Dark chocolate - a mood booster & stress buster
✨Sea salt - high in minerals

And most of all… this snack is so quick & simple to make! You can double or triple the recipe & store them in the freezer. (Just don’t tell your partner or kids where you keep your secret stash 🤫).

👉🏼 Swipe for the full recipe

I’m holding on tight to the end of mango season 🥭🥭. My kids are obsessed too. We probably go through 10-12 per week.

Aside from their divine flavor & juiciness, mangos are a great source of fiber, vitamin C, potassium & folate.

👉🏼During pregnancy, folate is critical to healthy fetal brain development🧠. And, it continues to be passed from mama to baby when breastfeeding.

👉🏼Potassium can help alleviate swelling later in pregnancy & is also important for maintaining good electrolyte balance.

Mangos also have quite a bit of sugar in them too, so remember to pair them with fat & protein.

Some ideas for including mango in your meals & snacks:
🥭 Add to a smoothie with spinach, coconut milk & h**p seeds
🥭 Top off your coconut chia pudding
🥭 Mix into a leafy salad, with white beans or chicken
🥭 Make mango salsa to add on grilled salmon

Are you a mango lover? Let me know👇🏼👇🏼

⭐Nourish yourself, nourish your little ones.⭐

It can be challenging to find *one* family meal that everyone’s into.

It can be especially challenging to take care of your own postpartum nutrition needs when you also have toddlers and small kids who need to be fed.

Here’s an idea of how to get in a few postpartum “superfoods” and create a fun meal that kids can help .

SUSHI ROLLS! 🍣
I’m talking about the not-fancy, make it in 5 minutes kind, which use up last night’s leftovers of salmon & rice.

What you’ll need:
- 4 nori seaweed sheets
- 1 avocado
- Cooked rice leftovers (or other grain)
- Cooked salmon leftovers (or tinned tuna)
- 1 cucumber (or other veggies you like)

Mash up the avocado. Spread onto ⅓ of the nori sheet. This will help stick your rice on. Like I said, this is the absolute simplest, quickest version of sushi. Then add fish & thinly sliced veggies. Use a sushi mat to roll everything up (you can also do it without). Add some water at the end to seal the roll (like you would seal an envelope). Cut into small or big pieces and dip in tamari sauce.

Add edamame & cut veggies, and you’re set!

Who’s giving this one a go? 🙋🏻‍♀️

I'm just going to drop this here... written by my good friend Dani Sarusi. Because women need to know more about postpartum recovery, and because all women deserve to have support after birth.
-----------------------------
As I am now firmly in Noam’s due month, I’m starting to get nervous.
Not about birth. That I’m super confident about. 💪
Not about being a mum of two. That I’m ready for. 💕
Not about the possibility of facing post-partum anxiety again. That, I’m prepared to manage. 🧠👩‍🏫
💔I’m nervous about social pressures💔
In my current heavily pregnant state, this conversation comes up a lot and I’m constantly shocked by the expectations placed upon new mothers.
This topic sends me into a rage like no other, and my approach to postpartum time is definitely not the “norm” here in Israel, and honestly, I am a bit nervous about how friends and family will react.
So, here I am, laying it all out on the table - because this is important - not only for me but for other soon-to-be mamas and future mothers who are going to be expected to receive guests when they’re not ready, host a birt even though they don’t want to and attend family functions when they’re not well enough to do so.
THE GREATEST GIFT I’VE EVER RECEIVED
I have a gorgeous set of guidelines, gifted to me by the midwife who delivered Yael. Most will see this as extreme but for me - it’s basic - and should be the norm for all women after giving birth.
AFTER BIRTH: WEEK ONE
No pants and in bed. Why no pants?
Because you’re more likely to try and “do things” when you should be only getting up to use the bathroom or take a shower. No guests besides the midwife.
AFTER BIRTH: WEEK TWO
The pants are back! But, I’m to be mostly on the couch with the babe. I can do more for myself like getting up to get my own water, and maybe even go for a short walk if I’ve been cleared to do so. But I’m still not actively doing anything that isn’t totally necessary.
Anyone who visits during this time is there to either look after me or help with the house.
If this all sounds a bit extreme to you, you're not alone. We (the collective we) don’t do a great job at caring for or understanding what goes down for mothers post-birth (physiologically) and we place WAY too much pressure on them to “bounce back” when their bodies are not in a position to do so. This is, unfortunately, both systematic and cultural.
Let me break down the physiological aspects of post-birth healing (this is in reference to a va**nal birth bc that’s what I know).
THE VA**NA
A human being exits your va**na. If you didn’t tear and get stitches you’re blessed. In either case, you’re sore - and that’s a bit of an understatement. Using the bathroom is painful and sitting can be very uncomfortable. For the first week at least, frozen pads and a peri bottle are your best friends and the only things that bring relief.
THE UTERUS
Heavy bleeding occurs for around 6 weeks - for the first week or so, it will require the use of adult diapers in addition to pads. The wound left in the uterus after the placenta is delivered is about the size of a dinner plate and takes weeks to heal. Moving, walking, going up and down stairs etc. can all make that healing go much slower.
HEMORRHOIDS
Approximately 50% of postpartum moms will experience hemorrhoids after birth. Let’s just say this feels something between painful and excruciating.
BREASTFEEDING
I breastfed and plan on doing so again. In the beginning, it is incredibly painful on so many levels. Engorgement was my number one enemy that first week and my ni***es were so raw and sore it hurt to wear a shirt.
HORMONES
Progesterone and estrogen, the hormones that were elevated in pregnancy, fall dramatically after the placenta is delivered. That dramatic fall — a 1,000% change in just a matter of days — is
👉 👉👉 the single greatest hormone shift the human body will ever experience.
This triggers the onset of extreme postpartum emotions. Day three of postpartum is a particularly notorious day. It’s the day your milk comes in and is often accompanied by uncontrollable crying and extreme emotions.
EXHAUSTION
If you need to torture someone, one very effective way is to let them sleep, then wake them up…over and over and over. So basically, having a newborn is not unlike torture from a sleep perspective.
I will literally be waking up every 2-3 hours to feed my newborn baby - at which time I will be in extreme pain until my breasts acclimatize to nursing. After the novelty of this amazing new creature wears off a bit, the exhaustion sets in; which can turn up the volume on all those hormonal emotions and make you feel like you’re totally coming apart at the seams.
I didn’t know about and wasn’t prepared for ANY OF THIS before I had Yael and it was a total shock to my entire being. This time I’m prepared and setting the boundaries I need in order to heal both physically and emotionally.
I wish all new mothers could have this same space and support.
THE BOTTOM LINE
This is why for the weeks following Noam’s birth I’ll be in bed, sans clothes, not receiving visitors or going anywhere until:
👉I have been medically cleared to do so
AND
👉I FEEL that I’m physically and emotionally well enough
This is why new moms ought to have better care, better services, more support, more knowledge, and far less pressure.
P.S. the LAST THING a new mother needs is a bunch of helium balloons.

media4.giphy.com

SNACK
/snak/
noun: a small amount of food eaten between meals

👆🏼👆🏼 That's the dictionary definition. 🤔… okay that’s a good start…

I like to think of a snack as a mini-meal. It doesn't have to be sweet or salty. It's not a candy bar or bag of chips.

Yes, it should be delicious. A snack should also nourish you & give you an energy boost WITHOUT causing a sugar crash afterwards. And, it should be super quick to make.

Here's the secret formula for creating the perfect snack: FAT + FIBER + PROTEIN. Having all these elements in your snack will make it filling, satisfying, and keep blood sugars in check ✔️.

New moms need snacks to stay fueled, replenish nutrients, support breastfeeding, balance hormones & improve cognitive function.

Want some snacking inspo?
👉🏼 Click on the link in my BIO or head over here:
www.ilanahart.com/post/postpartum-replenishment-starts-with-eating-well

Can you guess what my favorite season of the year is… it’s not spring, summer or fall, it’s…. Avocado season!!! 🥑🥑
Avocados are a superfood for women’s health, especially during pre-conception, pregnancy and postpartum.
Have you ever noticed that they’re shaped like the womb? It’s not a coincidence. 🤗
Why are avocados so beneficial? 🤔
👉🏼Healthy fats - promotes hormone balance, stabilizes blood sugar & lowers inflammation
👉🏼Vitamin E - improves reproductive health & healthy pregnancy outcomes
👉🏼Thiamin (B1) & folate - support baby’s brain development in utero; helps fuel mama’s nervous system and brain health postpartum
👉🏼Loaded with fiber - aids digestion, blood sugar balance & helps you 💩
👉🏼Iron - supports energy needs during pregnancy & postpartum
How to eat ‘em:
🥑Mash into guacamole
🥑Cut & add to salads
🥑Add into smoothies
🥑Make chocolate pudding or brownies
What’s your favorite way to enjoy avocados? 👇🏼👇🏼

And, we’re back….
With another “Postpartum Prep” workshop 🤗
This is not a birth prep course. It’s a motherhood prep course. Our goal is to help you feel healthy, thriving & confident 💪🏼 during your postpartum journey.... whether you’re expecting your 1st baby or your 4th.
👉 Gain confidence in yourself and your new/upcoming role as a mother
👉 Get practical tips for taking care of yourself & your baby
👉 Learn about what to eat during postpartum - foods that support your energy needs, breastfeeding, and mental health
👉 Feel prepared for what comes after the birth
👉 Get loads of FREE resources like: meal plans, recipes, mom/baby essentials list, and more
NEXT WORKSHOP DATES: October 8 & 15
⭐️For all the details, head to my BIO ⭐️
Or click on: www.ilanahart.com/postpartum-workshop
Tag any friends who are expecting a baby, or recently gave birth.

I’m so excited to share the latest episode of “The Healthy Jewish Mama” podcast. 🤗

asked me if I could talk about postpartum nutrition, and of course I said YES!

What we talked about:
✔ How new moms can nourish & fuel themselves
✔ What foods should be avoided postpartum
✔ “Superfoods” for postpartum healing
✔ The link between nutrition & postpartum depression

It was so fun to chat with my friend and study buddy.

You can click here to listen:
https://www.buzzsprout.com/1728480/9035659
or tune in from any podcast platform!

This is exactly why I make the Nosh & Nourish Box.

Because new mamas need good FOOD, not another baby onesie.

Nutrient replenishment is so key to helping women recover after birth, boost energy levels, improve mood & balance hormones.

⭐️A nourished mama is a happier, healthier mama.⭐️

Learn more about the Nosh & Nourish Box 👉🏼 Link in BIO.

These are the ultimate ENERGY BALLS💥. You can roll up a large batch and freeze, making this an easy to grab, snack that’s perfect for busy moms & great for postpartum.

What’s in it:
👉🏼 PB (can also use almond butter) - adds healthy fat & protein
👉🏼 Dates - sweeten & add fiber
👉🏼 Flax - contains omega-3 fats for brain support & hormonal balance
👉🏼 Oats - add fiber
👉🏼 Dark chocolate - a proven mood booster

By combining fat + protein + fiber, you’ll keep blood sugars stable while enjoying a delicious snack! 🤗

They also make for a perfect 🍪 lactation “cookie”
👉🏼 Oats & flaxseed are galactagogues that help improve milk production and flow
(Just wanna clarify here, that if you are not breastfeeding a baby, these will not cause you to lactate 😉)

⬅️ Swipe for the full recipe

Think about all of the planning you do when preparing for a new baby🤰🏼.

You go for regular doctor’s check-ups, do prenatal yoga/workouts, attend childbirth classes, read books on labor and delivery, perhaps hire a doula, spend hours researching the perfect stroller, make lists, lists & more lists of baby items.

But what happens after the birth? Not only do you have a new baby to care for, your body is also undergoing major shifts - physically, emotionally, hormonally. So now what’s the plan? 🤷‍♀️

Well, I for one, did not have a plan. I thought, “I’ll just wing it.” And I have to say, this wasn’t the best approach.

Having a postpartum care plan is just as important as having a birth plan. This helps you, the mother, make sure that you’re also getting the care you need, so that you can re-energize, replenish & recover 💪🏼💥.

For example:
👉🏼How will you feed & nourish yourself?
👉🏼Who is on your support team, giving you an extra hand?
👉🏼How are you taking care of your body after birth?
👉🏼How can you create time/space for yourself?

Ready to make a PLAN? Join me at my upcoming workshop, “Preparing for Postpartum.”

Details in BIO, or head to: www.ilanahart.com/postpartum-workshop

Holy yum!

These lentil burgers check all the boxes:

✔️Delicious
✔️Easy to make
✔️Perfect on-the-go meal
✔️One-handed eating
✔️Loaded with nutrients
✔️Fat + Fiber + Protein
✔️Blood sugar balancing
✔️Loved by adults + kids
✔️Can be prepped in advance

And… they’re filled with awesome ingredients, like:
👉Lentils - high in B6, folate & iron to boost energy levels
👉Beets - filled with antioxidants,
👉Onion - anti-bacterial & improves gut health
👉Greens - high in folate & choline, which are super important for brain function & development
These make the perfect meal for pregnancy & postpartum, and will definitely become a family-favorite too.

➡️SWIPE LEFT for the recipe card.
This is just one of the delicious recipes that we’ll be making together at my upcoming “Preparing for Postpartum” workshop. It’s going to be really fun & interactive as we get hands-on in the kitchen, making health-boosting foods to support postpartum replenishment.
⭐️Workshop details in my BIO, or head to: www.ilanahart.com/postpartum-workshop

🌸Registration is open!!

Drop your questions below👇🏼👇🏼

📣 Exciting news 📣
Launching a new workshop with
Wondering what happens after you push the baby out (or deliver by C-section)? 🤱
Join us for a hands-on and super-informative workshop that will give you the practical tools, know-how, and confidence to care for yourself and your baby.
When: July 16 & 23
What to expect:
👉 Gain confidence in yourself and your new/upcoming role as a mother
👉 Get practical tips for taking care of yourself & your baby
👉 Learn about what to eat during postpartum - foods that support your energy needs, breastfeeding, and mental health
👉 Feel prepared for what comes after the birth
👉 Get loads of FREE resources like: meal plans, recipes, mom/baby essentials list, and more
This is not a birth prep course. It’s a motherhood prep course - to help you feel healthy, thriving & confident. 💪🏼
⭐️For all the details, head to my BIO ⭐️
Or click on: www.ilanahart.com/postpartum-workshop
Tag any friends who are expecting a baby, or recently gave birth.

You know that feeling of…
💥 Intense mid-afternoon fatigue
💥 Cravings for sweets & caffeine
💥 Feeling cranky, irritable, or hangry (hungry + angry)
All of these are immediate symptoms of unstable blood sugars.
If you’re a new mom, you’re probably not sleeping well as it is, so it’s even more critical to get blood sugars in balance to help give you more energy, boost your mood & cognitive function, and help get hormones back into balance.
How can you do this?
👉🏼Eat a meal or snack every 3-4 hours
👉🏼Focus on nutrient-dense, whole foods
👉🏼Stick to foods that are low to medium on the glycemic index
👉🏼Combine healthy fat + protein + fiber at every meal and snack
This last one is really key - this is what I call the blood sugar trifecta. Including FAT, PROTEIN & FIBER in every meal helps slow down the digestion and absorption of nutrients, keeps you feeling fuller for longer (hello, ravenous, nursing-induced hunger), and turns your food into long-lasting fuel.
Do you usually feel hangry or balanced?? 👇🏼👇🏼