Farm to Mother 

Recipes: 

Squash Congee with Ginger 

Easy Kabocha Squash Recipes 

• Rich in Complex Carbohydrates: Kabocha squash provides complex carbohydrates that offer sustained energy, which is essential during pregnancy and the postpartum period when energy demands are higher.
• High in Antioxidants: Kabocha squash is packed with antioxidants like beta-carotene and vitamin C, which help protect both the mother and the baby’s cells from oxidative stress, supporting overall health and reducing inflammation.
• Low-Calorie, Nutrient-Dense Food: Despite being low in calories, kabocha squash is nutrient-dense, making it a great option for maintaining a healthy weight while ensuring adequate nutrient intake during pregnancy.

Butternut Squash

• Rich in Vitamin A: Butternut squash is high in beta-carotene, which converts to vitamin A in the body. Vitamin A is crucial for the baby's growth and development, particularly for their vision, immune function, and organ development.
• Good Source of Folate: Butternut squash contains folate, which is vital during pregnancy to help prevent neural tube defects and support the healthy development of the baby's brain and spinal cord.
• High in Potassium: Butternut squash is rich in potassium, an essential mineral that helps regulate blood pressure, reduces the risk of hypertension during pregnancy, and supports proper fluid balance and muscle function.

Recipes:

Roasted Butternut Squash

Squash Mac and Cheese

Butternut Squash Soup 

Papaya

Ripe papaya recipe: Papaya Boats with Yogurt & Granola

Benefits: 

• Immune Boost- Ripe papaya is rich in vitamin C, which helps boost the immune system, protecting both the mother and baby from infections.
• Digestive Aid- The high fiber content and natural enzymes in ripe papaya support healthy digestion and prevent constipation, a frequent concern during pregnancy.
• Anti-Inflammatory Properties- Ripe papaya contains antioxidants like beta-carotene and flavonoids, which have anti-inflammatory effects and can help reduce swelling and discomfort during the perinatal period

Green papaya recipe: Green papaya and Chicken Stews

Benefits: 

• Lactation Support- Green papaya is believed to help increase milk production in breastfeeding mothers due to its lactogenic properties.
• Rich in Enzymes- The enzymes in green papaya, such as papain, aid in digestion and can help alleviate digestive discomfort and constipation, common during pregnancy and postpartum.
• Nutrient Density- Green papaya provides essential vitamins (like vitamin C and folate) and minerals (such as potassium), which support maternal health and fetal development

Many folks in Hawaii are familiar with ripe jackfruit, which is a large, nutritious tropical fruit (that tastes like Juicy Fruit!).

Canned, unripe canned jackfruit is another way of eating the fruit. It's savory, not sweet, and is often used in vegan and vegetarian recipes, such as shredded BBQ tacos, sandwiches, and curries. 

Recipes: Plant-based Taco Meat 

• Nutrient-Rich Support: Jackfruit provides essential vitamins (such as vitamin C, A, and B vitamins) and minerals (like potassium and magnesium), which support maternal health and fetal development during pregnancy.
• Digestive Health: The high fiber content in jackfruit aids digestion, helping to prevent constipation, a common issue during pregnancy, and promoting a healthy gut for the mother.
• Antioxidant Protection: Jackfruit's antioxidants, such as carotenoids and flavonoids, help protect both the mother and developing baby from oxidative stress and inflammation, supporting overall health during the perinatal period. 

Recipes:

• Pork tofu and Watercress
• Watercress, tofu & tuna salad
• Sauteed watercress 
• Pesto with watercress

Benefits:

• Rich in Nutrients- Watercress is packed with vitamins and minerals. It's particularly high in vitamins K, A, and C, which are essential for bone health, vision, immune function, and skin health.
• High in Antioxidants- This leafy green contains a variety of antioxidants, including beta-carotene and lutein, which help protect cells from damage caused by free radicals, reducing the risk of chronic diseases.
• Supports Heart Health-Watercress contains compounds that can help reduce cholesterol levels and improve blood vessel function, contributing to overall cardiovascular health.

Oats

Benefits: 

• Rich in Nutrients: Oats are a great source of essential vitamins (such as B vitamins) and minerals (including iron, magnesium, and zinc), which support both maternal health and fetal development.
• Energy Boost: The complex carbohydrates in oats provide a steady release of energy, helping to keep expectant and new mothers energized throughout the day.
• Digestive Health: High in dietary fiber, oats help maintain healthy digestion and can prevent constipation, a common issue during pregnancy and postpartum.
• Lactation Support: Oats are believed to help increase milk production in breastfeeding mothers due to their high levels of beta-glucans.
• Blood Sugar Regulation: The soluble fiber in oats helps regulate blood sugar levels, which is particularly beneficial for preventing gestational diabetes and maintaining overall metabolic health.

Recipes:  

• Protein Rich Granola 
• Overnight Oats 

Barley

Recipes:

• Mushroom and Barley soup
• 18 recipes for Barley 

Benefits: 

• Nutrient-Rich: Barley is high in essential nutrients like fiber, vitamins (B vitamins), and minerals (iron, magnesium), which help support overall health and recovery after childbirth.
• Lactation Support: Barley contains beta-glucans, which are believed to help increase prolactin levels, a hormone that promotes milk production in breastfeeding mothers.
• Digestive Health: The high fiber content in barley aids digestion and can help prevent constipation, a common issue for postpartum women.
• Energy Boost: Barley provides a steady release of energy due to its complex carbohydrates, helping new mothers stay energized throughout the day.
• Anti-Inflammatory Properties: Barley has anti-inflammatory compounds that can help reduce postpartum swelling and promote quicker healing.

Beets

Benefits: 

• Rich in Folate: Beets are high in folate, a crucial B-vitamin for pregnancy. Folate helps prevent neural tube defects in the developing baby and supports healthy cell growth and function.

  Iron Content: Beets are a good source of iron, which is essential for preventing anemia during pregnancy. Iron supports the increased blood volume and the baby's growth.

  3. Blood Pressure Regulation: Beets contain nitrates, which can help lower blood pressure. Maintaining healthy blood pressure during pregnancy is important for reducing the risk of complications such as preeclampsia.

Recipes:

• Roasted Beets 
• Roasted Beet Hummus 
• Roasted Beets with Feta 
• Borscht Soup

Zucchini

Recipes: 

A variety of easy zucchini recipes 

Benefits: 

• Low in Calories, High in Nutrients: Zucchini is low in calories but rich in essential nutrients like vitamins A and C, which support the immune system, skin health, and overall fetal development.
• High in Folate: Zucchini provides a good amount of folate, which is crucial during pregnancy to help prevent neural tube defects and support healthy cell division and growth in the developing baby.
• Rich in Dietary Fiber: Zucchini is a great source of dietary fiber, which aids digestion, helps prevent constipation, and supports overall gut health—a common concern during pregnancy.

Sardines

Benefits: 

• High in Omega-3 Fatty Acids: Sardines are rich in omega-3 fatty acids, particularly DHA, which is essential for the baby’s brain and eye development. Omega-3s also help reduce inflammation and support the mother’s mental health, potentially lowering the risk of postpartum depression.
• Excellent Source of Protein: Sardines provide high-quality protein, which is crucial for the growth and repair of tissues, including the development of the baby’s muscles, organs, and immune system.
• Rich in Calcium and Vitamin D: Sardines are a good source of calcium and vitamin D, which are important for building strong bones and teeth in both the mother and baby. These nutrients also support the mother’s bone health, reducing the risk of osteoporosis later in life.
• Low in Mercury: Sardines are low on the food chain, which means they contain lower levels of mercury compared to larger fish like tuna. This makes them a safer choice for pregnant women who need to avoid high mercury exposure.

Recipes: 

A variety of sardine recipes

Ginger/Awapuhi