Postpartum Recipe: Nourishing & Hearty Zuppa Toscana
The importance of nutrition in a postpartum recipe
One of the most important things you can do for your body in the postpartum period is to fuel it with nutritious foods. Making sure you are consuming enough calories from a variety of nutrient-dense sources will aid in your physical recovery from childbirth, improve mood stability, help regulate blood sugars and hormonal balance, restore lost nutrients from postpartum blood loss, and help to ensure adequate milk supply. Finding time to cook, however, can definitely be challenging when you have a new baby in the mix, and you’re recovering from childbirth. You need meals that can be put together quickly, can reheat easily, and can be frozen to be pulled out later when 5 o’clock rolls around and you haven’t made any plans for dinner! We’ve got you covered with this great soup recipe, packed with the nutrients your healing body needs and the great taste your whole family will love!
Postpartum Recipe for Zuppa Toscana
Zuppa Toscana is an Italian soup, which is where it gets its name, which translates to “soup from Tuscany.” There are multiple versions of this soup; each one consists of a variety of potatoes and other veggies, and meat, together with a cream-based broth. We have been making this soup in my family for many years, and nearly every time I make it for someone new, they ask me for the recipe. I have revised this one over the years to specifically support the nutritional needs of postpartum people.
Plant-based Postpartum Recipe Option
Don’t eat meat? Avoiding dairy? No problem! I have included plant-based substitutions with an asterisk (*) next to items that would need to be substituted to meet the needs of a plant-based diet.
Nutrition and Postpartum Recovery Needs
Before I share the recipe below, let’s first discuss the nutritional needs of postpartum people. Also keep in mind that if you are breastfeeding, you need an extra 500 calories a day. In the postpartum period, your body needs more of the following nutrients: protein, vitamins D, A, E, C, and B12, selenium, fiber, zinc, copper, and iodine. The pork (or turkey) in this soup is a great source of protein and selenium. The dairy or non-dairy substitute is a great source of zinc, and vitamins D and B12. The leafy greens in this nutritious soup are packed with vitamins C and E and the potatoes are an excellent source of fiber.
Ample Postpartum Nutrition for Hair, Skin, Joints and More!
Making the soup with bone broth also makes it an excellent source of collagen, which helps repair hair and skin deficiencies postpartum, and supports the elasticity of connective tissue and joints, replenishing bone density, promoting better sleep, reducing joint pain, and even helping to balance hormones and support wound healing. All of these nutrient-dense ingredients make this soup a perfect choice for a postpartum meal. It’s also absolutely delicious, freezes well, reheats well, and makes plenty of servings for multiple meals.
How to Make this Postpartum Recipe for Zuppa Toscana
You will Need:
1 1 lb. sausage (I like pork sausage but you can substitute with a kosher turkey
sausage if you do not eat pork, or plant-based sausage if you prefer not to use
meat products.)
2-3 large potatoes, or 4-5 medium potatoes, sliced into ¼” slices
1 large vidalia onion, chopped
4 strips of bacon, fully cooked and chopped into pieces (*use tempeh bacon for
plant-based version or it’s also okay to omit this ingredient.)
1 tsp. Salt (I recommend using regular iodized table salt to aid in the increased
iodine needs for pregnant and postpartum people.)
½ tsp. Black pepper
½ tsp. Red pepper flakes
2-4 garlic cloves, minced or 1 TBSP. of minced jarred garlic
3-4 cups kale, chopped (you may substitute swiss chard if avoiding kale)
4 quarts bone broth or chicken stock if you do not have bone broth (*veggie stock
or water may be used if making plant-based version.)
2 tsp. Cornstarch, mixed with a bit of broth or water to form a paste
1 cup heavy whipping cream (*for plant-based and non-dairy, you can use cashew
milk)
Optional: parmesan cheese to put on top of the soup prior to serving. (*You can also use nutritional yeast for the plant-based version)
Directions:
- Brown your sausage or meat substitute over medium high heat while chopping into small pieces. If your bacon isn’t already cooked, you may combine it during this step.
- Add onions, garlic, salt, pepper, and red pepper flakes to your meat and cook until the onions are translucent and the aromatics have blended together.
- Reduce heat back to medium and add the potato slices and bone broth or stock while stirring.
- Cook over medium heat until potatoes are almost done, stirring occasionally, for about 5-10 minutes. Add cornstarch when potatoes are about fork-tender and continue to cook for an additional 5 minutes.
- Reduce heat to lowest setting and add in kale, pre-cooked bacon, and slowly stir in heavy cream to thicken. Do not overcook or potatoes will disintegrate into
- Check for taste and serve warm. Top with parmesan cheese or nutritional yeast to taste.
Printable Shopping List for Zuppa Toscana
Make your online food deliver order or grocery shopping easy by printing or taking a screenshot of this shopping list!
Produce:
- Kale (1 pkg or 1 bunch)
- Potatoes (2-3)
- Vidalia onion (1)
Meat:
- Sausage (1 lb)
- Bacon (1 pkg)
Herbs and Spices:
- Minced garlic
- Salt
- Pepper
- Red pepper flakes
- Cornstarch
Canned Goods:
- Bone broth or Vegetable stock (4 qts)
Dairy:
- Heavy whipping cream (1 cup)
- Parmesan cheese (1 container or pkg optional)
Add Zuppa Toscana to Your Postpartum Meal Train!
This soup will stay good in the fridge for 7 days or the freezer for up to 6 months. It’s a great recipe to make ahead of time while you’re pregnant and store in the freezer. It’s also one of my go to dishes to make for friends or family who just had a baby or have a postpartum meal train. What if baby’s already here and you’re hungry now? Schedule a shift with one of our daytime doulas and have them make it for you!