Postpartum

Egg & Lean Pork Congee

Name: Egg & Lean Pork Congee
Cook time: 15 min
Total time: 15 min
Yield: 1 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#staple

#confinement

#blood_building

#protein

A recovery congee for weeks 1-2 — easy to digest, iron- and protein-rich to aid uterine recovery.

MumEat recipe

✨

Nutritional Highlights

💪

48%

DAILY RDI

Protein

34g

⚡

47%

DAILY RDI

Zinc

5.2mg

🩸

20%

DAILY RDI

Iron

5.3mg

+ 5 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Week one favors light, digestible food over heavy tonics — consistent with the traditional 'clear before tonify' order.

🔬 Modern Science

Postpartum blood loss lowers iron stores; lean pork and egg give digestible protein and iron, and the soft congee supports tissue repair and hemoglobin recovery.

⚠️Moderate evidence

🍳

Instructions

3 steps

Simmer rice into soft congee (~25 min).

💡产后粥要煮得非常软烂。

Add minced lean pork and cook through.

Swirl in egg until set, season and garnish.

🌿

Full Nutrition Breakdown

🩸Iron

20%(5.3mg)

⚡Zinc

47%(5.2mg)

🧠DHA

10%(19mg)

Calcium

5%(47.9mg)

Vitamin D

11%(1.7µg)

Folate

9%(52µg)

Protein

48%(34g)

Vitamin C

1%(0.5mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

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

Recommends nutrient-dense, digestible foods in weeks 1-2 to support recovery.

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