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Education, support and advocacy for birth and wellness choices across Hawai'i

Body Care Recipes


    Making A Simple Herbal Tea, Iced or Warm 

    1. Place a tea bag in your cup or mug. If using loose tea, fill the infuser with the amount of tea specified on the package for how many servings you need.

    2. Bring fresh, cold water to a rolling boil. 

    3. Once boiling, pour over the tea bag and steep according to the timing above based on your tea variety. Herbal tea can be steeped overnight. 

    4. Remove the tea bag from the cup/ strain loose herbs.  Add any honey or sweetener if wanted. 

    5. You can double the amount and store extra tea in the fridge for easily accessible iced tea. Make sure to label and date. 

    Herbal tea-

    • Make sure to check that the herbs are safe for breastfeeding. Check out our recipes for more information. 

    • Buy a premade herbal tea safe for breastfeeding 

    • Some options are Earth Mama organic tea, Traditional Medicinals, Gaia Herbs

    Herbal tea Recipes 


    Lunch and Dinner- 

        Snack Recipes/Ideas 

        Snack ideas- 

        • Trail mix with dried fruits and nuts 

        • Hard boiled eggs, peeled and in the fridge with a side of crackers 

        • Toast with nut butter (peanut, almond, macadamia) and fruit. 

        • Charcuterie board (kept in fridge) 

        • Simple Hummus with fresh veggies, sliced and ready for dipping 

        Grab and go Charcuterie Board-

        This is a very versatile snack board that can be updated and changed by what is available in your fridge. Keep it on the table or in the fridge for easy access, and grab and go. 

        Add an assortment of sliced cheeses, sliced meats, olives, pickled items, crackers, grapes, fresh fruits and veggies. Dips (such as our hummus) are great options on the board as well. 


        If you have a recipe you would like to share, please email it to

        Your name and a link to your directory listing will be attached to the recipe.

        Body Care Recipes


         A wonderful combination of herbal medicine, a pad, and an ice pack in one. 

        1. Steep the herbs (4 tablespoons calendula flower, 2 tablespoons comfrey leaf  2 tablespoons of plantain leaf, optional lavender or rosemary) above in a gallon of hot, filtered water for 15-30 minutes.

        2. Strain out the herbs and let the solution cool. (You can add witch hazel or aloe to the mix as well).

        3. Pour the tea into a spray bottle, then spray a thin, even layer on overnight menstrual pads. (They should feel wet, but not completely saturated.)

        4. Fold the pads back into their protective wrapping, place in a freezer bag, and store in the freezer until ready to use.

        Herbal Sitz Bath-

         (Below information is from Mountain Rose Herbs, a great site for information and ordering herbs you can't find locally)

        A sitz bath is a shallow bath in which you can add salts, herbs, and other ingredients to create a clean, warm, healing pool in which to sit. There are small tubs made specifically for this purpose, which are ideal for concentrating the salts and herbs where you need them most. However, when dealing with pain and fatigue that impacts the lower back and legs, a bathtub is the appropriate vessel. (Make sure to ask you midwife or doctor if a Sitz bath is appropriate for your care)



        1. Thoroughly scrub your bathtub and rinse it well so there is no soap residue.

        2. Adjust water temperature so that it is warm enough to dissolve salt but is not uncomfortably hot.

        3. Fill tub with just enough warm water so it will just cover your hips when you sit down. Do not add other oils or soaps.

        4. Add Epsom salt, optional additional baking soda, salts, and a bag of herbs. Agitate as necessary to dissolve salts and baking powder, and to encourage herbal goodness to seep into the bath. Alternatively, hang herb bag on the drain so the water runs over it as the tub fills.

        5. Climb in and soak for 15-20 minutes, making sure to keep the most affected areas of your lower body in the water.

        6. Rinse off the salts in fresh water. Gently pat yourself dry.

        7. Repeat up to 3-4 times a day, as needed for relief.

        Pro Tips

        1. If you need to fill the tub a little deeper to reach your lower back, adjust the amount of Epsom salt, baking soda, and herbs accordingly for more water.

        2. You can put herbs directly into your bath water but cleaning them out again can be a pain in your just-soaked backside. A tea net or muslin bag makes cleanup a breeze. If you are using powdered herbs, you’ll need to use a muslin bag.

        3. Remember to rinse the tub after your sitz bath so you don’t leave salt behind for the next person.

        BACK TO TOP

        Herbal Tea Recipes 

        Ginger (awapuhi) + Turmeric (‘olena) Lemonade-

        The mix of ginger and turmeric together are a powerhouse for healing used in many cultures. Together they are antibacterial, support digestion, reduce inflammation and much more!

        1. Make fresh ginger and turmeric tea

          1. Grate about 2 in of both fresh turmeric and ginger knobs. 

          2. Add roots to a pot with 4 - 6 cups of water. Depending on how spicy you want the tea. 

          3. Boil for 10 minutes. Then let the mixture sit for 10-20 mins. 

          4. Strain the pulp out and let cool.

        2. Once cooled add in a heaping spoonful of local honey, 2 tbsp of apple cider vinegar and the juice of one lemon. 

        3. Drink warm, store extra in the refrigerator for an easily accessible beverage

        Optional- add in fresh mint, cinnamon or a tablespoon of chamomile while boiling. Add in milk or coconut milk for a creamier beverage. 

        Red Raspberry, Nettle, Oat Straw and Chamomile Tea 

        This herbal mixture is nutritive, with great vitamins and minerals. Beneficial for relaxation, and digestive ease. Used for healing, milk production and overall balance. Any of these herbs can be used individually or steeped together.  

        1. Add  3-4 tablespoons of your herbal mix to 4 cups of water and bring to a boil.Boil for 5 mins. 

        2. Let steep for 2-4 hours. 

        3. Strain and refrigerate. Make sure to label and date. 

        4. Add in honey to taste when serving. Can be enjoyed cold or hot. 

        Moringa, Ginger + Honey Tea 

        Moringa leaves are a natural galactagogue - promoting and increasing breastmilk production. The leaves are also packed with vitamins and minerals that support healing and digestion. 

        1. Thinly sliced about 2 in of ginger root. Add to 5 cups of water and bring to a boil for 10 mins. 

        2. Add in about 2 tbsp of fresh or dried Moringa leaves and let steep for 1-2 hours. 

        3. Strain and add in honey to taste. 

        4. Enjoy warm or cold.

        5. Store in the refrigerator. Making sure to label and date. 

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        Breakfast Recipes 

        Papaya Boats with Yogurt and Nut Butter-

        Papaya is great for digestion, use a yogurt with probiotics to rebuild gut health 


        • Whole ripe Papaya

        • 2 cups of Yogurt (Optional Vegan)

        • ½ cup Protein packed Granola 

        • Fresh berries or slices banana 

        • Drizzle of honey 

        • 2 Tbsp of hemp seeds 

        • Spoonful of nut butter 

        Slice papaya in half, and scoop out seeds. Layer the yogurt and granola into the center of the boats. Top with remaining ingredients. Can be wrapped in plastic wrapped and eaten within two days. 

        Chia Seed Pudding- 

        I like to make this recipe in pint size mason jars. So I can store them individually in the fridge, ready to grab and go. Raw food should be eaten later in the Postpartum period once digestive fire has been rekindled. 


        • The basic ratio is (2 tablespoons of chia seeds for every half cup of milk)

        For pint size jars-

        • 6 tbsp of chia seeds

        • 1.5 cups of nut milk (coconut, almond or oat mylk work great)

        • 2 tbsp of sweetener (maple syrup mixes well)

        • Pinch of salt 

        • Sprinkle of cinnamon to taste 

        Add everything into the jar, put the lid on and shake vigorously. Store in the fridge for at least an hour (overnight works best) for chia seeds to swell. 


        The topping can be anything you have on hand, there are some ideas below 

        • Fresh strawberries and blueberries with toasted coconut flakes with a dollop of macadamia nut butter 

        • Bananas with cacao nibs and peanut butter 

        • Coconut yogurt with raspberries and honey drizzle 

        A handful of protein packed granola 

        Protein Packed Granola- 


        • 2 cups oats 

        • 1 cup walnuts (chopped) 

        • ½ cup pumpkin seeds (raw) 

        • ½ cup flaxseed meal

        • ½ cup protein powder

        • 2 teaspoons cinnamon 

        • ½ teaspoon salt 

        • ⅓ cup honey (or maple syrup)

        • ⅓ cup coconut oil


        1.Preheat the oven to 325 degrees.

        2.  In a large bowl, mix together oats, walnuts, pumpkin seeds, flax, protein powder, cinnamon, and salt. 

        3.Drizzle in honey and coconut oil then stir well to evenly coat the mixture. 

        4. Spread mixture in an even layer on a baking sheet and bake until golden, about 30 minutes (depending on how your oven runs I'd start watching at 20 minutes to prevent burning).

         5.  Let cool completely before serving.

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        Lunch and Dinner Recipes 

        Veggie soup with Barley

        This is a great soup to use what veggies you have in your fridge or garden. You can change and add any veggies, beans or grains you want. Have fun with it! 


        • 1 large onion (diced into bite size pieces) 

        • 3 cloves of garlic minced finely

        • 3 tbsp of olive oil (or any oil you prefer)

        • 6 stalks of celery (diced into bite size pieces) 

        • 4 large carrots (diced into bite size pieces) 

        • 4 potatoes or sweet potatoes (diced into bite size pieces) 

        • 1 cup of barley (can use another grain or pasta noodle) 

        • 1 knob of ‘Olena or Tumeric minced finely

        • A handful of chopped spinach, kale, chard, or uala (sweet potato) greens 

        • 1 can of diced tomatoes 

        • 1 can of chickpeas or kidney beans 

        • 6 cups of broth (veggie, chicken or bone broth) you can also use bullion 

        • Salt and pepper to taste 

        • 1 tbsp of apple cider vinegar 

        • optional - Fresh herbs like rosemary, basil, thyme, oregano, green onion minced 


        1. Add the olive oil, onions and garlic to a pot. Saute until onions are translucent. 

        2. Add in the celery and cook for another 4-5 mins. Add in a pinch of salt. 

        3. Add in the potatoes, carrots, ‘olena and cans of tomatoes, beans and stir in. Let cook for 3-5 mins. 

        4. Add in the broth, if you need additional liquid add some water. Add a pinch of salt and pepper. 

        5. Add in the barley, stir and cover. Let cook simmer for the next 30-40 mins. You want the barley to be tender. 

        6. Add in the greens, apple cider vinegar and herbs. Let simmer for another 10 mins. 

        7. When barley and potatoes are fully cooked you are done. Salt and pepper to taste.

        Potato and Greens Au Gratin Casserole- 

        This is a hardy dish that is great for breakfast and reheating.


        • 1 pound Swiss chard leaves and slender stems, stems cut into ¼-inch cubes

          • Can also use spinach, sweet potato greens (u’ala), collard greens, or any green on hand 

        • 2 cups heavy cream

        • 1 cup bone broth (Can be left out if vegetarian) 

        • 1 cup grated cheddar 

        • 2 eggs, beaten 

        • 3 pounds (6 to 8 medium) Yukon Gold potatoes, peeled 

          • Can also use ‘ulu (breadfruit)

        • 1 garlic clove, smashed

        • 1 small onion, sliced

        • 2 thyme sprigs

        • ¼ teaspoon freshly grated nutmeg

        • 1 tablespoon butter, at room temperature

        • Pepper

        • Pinch of Salt


        1. Heat the oven to 350 degrees, and place the rack in the center. Bring a large pot of lightly salted water to a boil; set a bowl of ice water on the side. Boil the chard and greens until tender, 3 to 5 minutes, then transfer with a slotted spoon to the ice water. Squeeze them dry and chop roughly. 

        2. In a small saucepan, bring the heavy cream, bone broth, garlic, shallot, and thyme to a simmer. Cook until reduced by half, about 25 minutes. Strain out the solids and add the nutmeg.

        3. Meanwhile, slice the potatoes into ⅛-inch-thick rounds with a mandoline or sharp knife. Butter a 12- to 14-inch gratin dish. Assemble the gratin by layering the ingredients in this order: a single, slightly overlapping layer of one-third of the potato slices, a sprinkling of salt and pepper, one-third of the cheddar, half the Swiss chard and greens, 1/2 of the beaten eggs and one-third of the reduced cream. Repeat once, and then top with one more layer of potato, salt and pepper, and the rest of the cheddar and cream.

        4. Bake until the top is browned and the potatoes are fork-tender, about 45 minutes.

        5. Can be refrigerated or frozen after cooking 

        'Uala Papaya Soup-

        These ingredients are a combination of what is available living in Hawai'i year round.


        • Green Papaya - peeled and cut into bite sized cubes 

        •  Fennel

        •  'Uala Leaves (sweet potato leaves) 

        • Barley 

        • Stock (veggie, chicken, bone broth) 

        • Salt, pepper, spices 

        • Marjoram/Basil 

        • Wakame - dried seaweed 

        • *Coconut Milk (for creamier soup) 

        • *Can add ground venison 

        • *Can add additional veggies, carrots, celery, whatever you have on hand


        So simple, just add all ingredients to a pot with water, veggie or meat stock and cook until the green papaya is tender about 30-45min. If adding chicken or other protein, cook separately and add to the soup. Cook barley separately and add to the soup once cooked, as well. Add herbs towards the end of the soup cook time. Salt and pepper to taste. 


        Milk Production - Barley + Green Papaya + 'Uala leaves + Marjoram 

        Cleans Milk - Fennel. 

        Iron rich, blood building - Wakame, Bone broth, Venison.

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        Snack Recipes 

        Simple Hummus- 

        Serve with crackers, vegetables such as carrots or celery, or with toasted pita bread. 


        • 1/4 cup extra virgin olive oil (plus more for garnishing)

        • 1/2 cup tahini (roasted, not raw)

        • 2 garlic cloves, mashed and roughly chopped

        • 2 (15-ounce) cans of chickpeas (garbanzo beans), drained

        • 1/4 cup lemon juice, freshly squeezed

        • 1/2 cup water

        • 1/2 teaspoon kosher salt

        • Garnishes: A sprinkling of paprika, a swirl of olive oil, toasted pine nuts, and/or chopped parsley

        • Options- Garlic can be left out if breastfeeding. Sun dried tomatoes are a good replacement option. 


        1.In a food processor, combine the tahini and olive oil and pulse until smooth.

        2. Add the garlic, garbanzo beans, lemon juice, 1/2 cup water and 1/2 teaspoon of salt. Process until smooth. The longer you process in the food processor, the smoother the hummus will be. Add more salt or lemon juice to taste.

        3. Serve- Spoon into serving dish, swirl a little olive oil over the top and sprinkle with garnishes—a little paprika, toasted pine nuts, or chopped fresh parsley.

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        Dessert Recipes

        Chocolate Chip Lactation Cookies- 


        • 3 cups old-fashioned rolled oats

        • 1 1/2 cups unbleached organic all-purpose flour

        • 5 tablespoons brewers yeast

        • 3 tablespoons ground flaxseed

        • 1/2 teaspoon baking powder

        • 1/2 teaspoon baking soda

        • 1/2 teaspoon ground cinnamon

        • 1/4 teaspoon salt

        • 12 tablespoons organic unsalted butter

        • 4 tablespoons unrefined organic virgin coconut oil

        • 1 1/2 cups organic cane sugar

        • 1 large egg + 1 large egg yolk

        • 2 teaspoons vanilla extract

        • 1 1/2 cups dark chocolate chips/chunks, 

        • feel free to add: unsweetened flaked coconut chopped almonds, 1 to 2 tablespoons of almond butter

          • Preheat the oven to 350 degrees F.

          • 1. In a large bowl, whisk together the oats, flour, yeast, flaxseed, baking powder, soda, cinnamon and salt.

          • 2. In the bowl of your electric mixer, beat the butter and coconut oil on medium speed until creamy. 

          • 3. Add in the sugar and beat on medium to high speed until fluffy, about 4 to 5 minutes, scraping down the sides of the bowl if needed.

          • 4.  Add in the egg and egg yolk, beating until combined, about 2 to 3 minutes. 5. Add in the vanilla extract and beat until combined again. 

          • 6. Gradually add in the dry ingredients, beating on low speed until just combined and mixed. 

          • 7. Stir in the chocolate chips with a spatula until they are evenly dispersed.

          • 8. Scoop the dough into 1-inch rounds (I use an ice cream scoop so they are fairly uniform in size) and place on a baking sheet about 2 inches apart.

          • 9.  Bake for 10 to 14 minutes, or until the bottoms are just golden.

          • 10.  Let cool completely before storing in a sealed container. 

        Banana Oat Lactation Muffins 


        • 3-4 very ripe bananas

        • 1/3 cup of coconut oil , melted (or butter)

        • 1 cup of sugar

        • 1 tsp of vanilla

        • 1 egg

        • 1 tsp of baking soda

        • Pinch of Salt

        • 1 cup of flour

        • 1/2 cup of rolled oats

        • 2 Tbsp . Brewer’s Yeast

        • 2 Tbsp . GROUND Flax Seed

        • 1 cup of chocolate chips

        • 1 cup of chopped nuts (optional) Walnuts or almonds are great!


        1. Pre-heat oven to 350 degrees.

        2. Put muffin wrappers in a muffin pan. (Or just spray pan well)

        3. In a large mixing bowl, mash up bananas. Add the melted coconut oil (or butter) and mix until blended.

        4. Add vanilla and egg and mix until blended, then add sugar and mix until combined.

        5. In a separate large mixing bowl, mix flour, baking soda, salt, Brewer’s Yeast and Flax Seed until blended.

        6. Add the banana mixture into the dry ingredients. Once well blended, mix in the rolled oats. Then add chocolate chips and nuts (if you are using them) and mix well.

        7. Once all ingredients have been well combined, fill each muffin wrapper about 3/4 of the way with batter.

        8. Bake at 25-30 minutes or until a toothpick inserted into the center of a muffin comes out dry.

        Education, Support, and Advocacy for Birth and Wellness Choices Across Hawai'i

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        Updated 9-1-22

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