Guest Blog by **Angela Hollett,** *Certified Holistic Nutrition Consultant, Certified Holistic Private Chef, Pregnancy & Postpartum Specialist, Founder of* *Bloom Natural Nutrition*

The pressure to create truly magical holidays as a busy parent is real.

The postpartum period is a unique season. Your body is recovering from birth, adjusting to sleep deprivation, and—if you’re nursing—continuing to support your baby’s growth. On top of that, cold and flu season doesn’t wait, and your immune system may feel stretched thin.

Supporting immunity postpartum isn’t about supplements or strict diets—it’s about real, nutrient-rich food that nourishes your body, supports recovery, and helps you thrive. Batch-cooked, freezer-friendly meals make it even easier to prioritize nourishment when time and energy are limited.

Key Immune-Supportive Foods for New Moms

1. Protein
Vital for tissue repair, immune cell production, and supporting milk supply.

Include: chicken, turkey, fish, eggs, tofu, tempeh, lentils, and beans.

2. Vitamin C & Antioxidants
Help fight oxidative stress, support immune function, and promote collagen formation. Include: citrus fruits, berries, bell peppers, kiwi, broccoli, leafy greens, and sweet potatoes.

3. Zinc & Iron
Support immune function, energy levels, and postpartum recovery.

Include: pumpkin seeds, sesame seeds, chickpeas, lentils, eggs, lean red meat, and leafy greens.

4. Healthy Fats & Omega-3s
Reduce inflammation, support brain health, and aid recovery.

Include: salmon, sardines, chia seeds, flaxseeds, walnuts, avocado, and olive oil.

5. Probiotic & Fermented Foods
Support gut health, closely linked to immunity.

Include: miso, yogurt, kefir, kimchi, sauerkraut, and kombucha (for moms not breastfeeding).

6. Hydrating & Mineral-Rich Foods
Maintain fluid balance, support milk production, and replenish postpartum mineral loss.

Include: bone broth, soups, cucumbers, zucchini, watermelon, and coconut water.

7. Anti-Inflammatory Herbs & Spices
Support immune function and digestion.

Include: ginger, turmeric, garlic, cinnamon, thyme, rosemary, and parsley.

8. Whole Grains & Fiber
Support gut health, provide energy, and stabilize blood sugar.

Include: oats, quinoa, brown rice, barley, and whole-grain pasta.

Instant Pot Chicken Wing Bone Broth

Immune-supportive, mineral-rich, and freezer-friendly

If you haven’t made your own bone broth because you’re creeped out by chicken feet, fear not!

This recipe takes cost-efficient chicken wings and turns it into a flavourful, nutrient dense and collagen rich and jiggly bone broth which you can sip on its own or add as a base to countless recipes.

Bone broth is a postpartum staple: rich in collagen, minerals, and amino acids to support tissue repair, immunity, and overall recovery.

Ingredients

2–3 lbs (1–1.5 kg) chicken wings
10 cups filtered water
2 carrots, roughly chopped
2 celery stalks, roughly chopped
1 small onion, quartered
3–4 cloves garlic, smashed
1–2-inch piece fresh ginger, sliced
2 tbsp apple cider vinegar
1–2 bay leaves
1 tsp black peppercorns
Optional: parsley stems, thyme, or rosemary

Instructions

Place chicken wings in the Instant Pot. Add all vegetables, ginger, herbs, and apple cider vinegar. Pour in water, ensuring ingredients are submerged (do not exceed max fill line).
Close the lid and set the valve to sealing. Cook on High Pressure for 120 minutes.
Allow a natural pressure release for 30–40 minutes.
Strain the broth through a fine mesh sieve into a large container. Discard solids.
Cool, then portion into freezer-safe containers. Freeze up to 3 months.

Tips & Uses:

Use as a base for soups, congee, or cooking grains to increase nutritional value
Freeze in 2–3 cup portions for easy use. Silicon freezer trays are great for this.
Add miso, ginger, or turmeric when reheating for an extra immune boost.

Freezer-Friendly Immune-Boosting Chicken & Vegetable Soup

This soup uses your homemade bone broth for maximum nutrition. This recipe is perfect for batch cooking, freezing, and reheating when you need a warm, immunity-supportive meal.

Ingredients (6–8 servings)

1 tbsp olive oil
1 small onion, diced
2 carrots, sliced
2 cloves garlic, minced
1 tsp grated ginger
½ tsp turmeric
6 cups chicken broth (use the bone broth above, or store-bought in a pinch)
2 cups shredded cooked chicken
1 cup diced sweet potato
1 cup chopped kale or spinach
½ cup cooked rice or small pasta (optional)
Salt to taste

Instructions

Heat olive oil in a large pot. Sauté onion and carrots until soft.
Add garlic, ginger, and turmeric; cook 30 seconds until fragrant.
Add bone broth and sweet potato. Simmer 15 minutes.
Stir in chicken, kale/spinach, and rice/pasta if using. Cook 5–7 minutes.
Season with salt. Let cool slightly, portion into freezer-safe containers, and freeze.

Reheating: Thaw overnight in the fridge or reheat gently. Add a splash of broth or water if needed.

Practical Tips for Postpartum Nutrition

Batch cook & freeze: Bone broth, soups, and stews save time and ensure nourishing meals are always on hand.
Snack smart: Keep hard-boiled eggs, fruit, and nut butter accessible for quick nutrient boosts.
Prioritize variety: A colorful plate ensures a wide range of immune-supportive nutrients.
Hydrate: Water, herbal teas, and broths support milk supply and recovery.

Bottom Line

Postpartum nutrition is your foundation for recovery and immunity. By incorporating nutrient-rich foods, batch-cooking freezer-friendly meals, and using homemade bone broth, you can nourish yourself, boost immunity, and care for your family with confidence.

For more recipes, news, and updates all around postpartum nutrition, join Angela’s newsletter here.

Postpartum Immune Support: Nourishing Foods and Freezer-Friendly Recipes