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山药小米粥
Postpartum

Yam & Millet Porridge

⏱
10
MINS
🔥
370
KCAL
🍽
1
SERVINGS
👩‍🍳
Easy
LEVEL
Morning sicknessBloatingHeartburnLightIron-richStapleConfinementVegetarianChinese

A top week-one stomach-soother — yam and millet simmered soft; spleen-friendly and gentle when the postpartum gut is weak.

MumEat recipe
✨

Nutritional Highlights

🌿
18%
DAILY RDI
Folate
105.5µg
⚡
18%
DAILY RDI
Zinc
2mg
🩸
17%
DAILY RDI
Iron
4.7mg

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Yam-millet porridge is a recognised stomach-nourishing porridge for early confinement.

🔬 Modern Science

Millet is digestible with B vitamins; yam adds absorbable starch and mucoproteins — gentle for postpartum gut recovery.

⚠️Moderate evidence
🧺

Ingredients

3 items · 1 servings
  • Chinese yam150g
  • Water900ml
  • Millet80g
🍳

Instructions

3 steps
1

Rinse millet; peel and cube yam.

💡戴手套切山药防痒。
2

Simmer with water 25 min until soft.

3

Cook until the 'rice oil' surfaces.

🌿

Full Nutrition Breakdown

🩸Iron
17%(4.7mg)
🦴Calcium
6%(56.8mg)
🌿Folate
18%(105.5µg)
Protein
15%(10.5g)
Zinc
18%(2mg)
Vitamin C
9%(7.5mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] WHO. WHO recommendations on postnatal care (2014).

Recommends nutrient-dense, easily digestible foods in early postpartum recovery.

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