Ilana Hart Culinary Nutrition

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Ilana Hart Culinary Nutrition

Ilana Hart
🤱🏼 Nutrition & meal prep tips for pregnancy, postpartum & early motherhood

31/12/2024

Ins & outs for 2025.

Which of these are you taking/tossing in the new year? Let me know in the comments 👇🏼👇🏼

29/12/2024

Holiday traditions are rooted in specific foods.

Does that mean you need to miss out just because you’re pregnant?

No way! Check out my tips for how to choose healthy oils that not only honor tradition but also nourish you and your growing baby.

Wishing you a joyful and healthy Hanukkah!

19/11/2024

It’s wintertime… and that means it’s also cold and virus season 🤧

During pregnancy, your body is more susceptible to picking up viruses, yet at the same time, certain pharmaceutical treatments are off-limits.

This can make it more challenging to support your health and recovery.

The good news is - there are specific foods that can support your immune system and help you bounce back faster.

Here are my top 5:

1. Bone Broth
>> You can make bone broth from either beef or chicken bones - add some onions, garlic & ginger, cover with water and cook on low heat for at least 4-6 hours. Then strain the broth and add salt to taste.

2. Ginger Tea
>> Steep a few fresh ginger slices in hot water, add a squeeze of lemon and a bit of honey, and enjoy sipping. You can also add ginger to curries, soups & cooked dishes.

3. Garlic
>> Add garlic to soups, broths, or roasted veggies. Or you can boil a few cloves in water for 15 minutes, then add honey & lemon and sip like tea.

4. Vitamin C
>>Make sure to eat bell pepper, broccoli, citrus fruits, kiwi and kohlrabi. And don’t forget to add a squeeze of lemon juice to your water & tea.

5. Zinc-rich foods
>> Include zinc sources like fish, chicken, red meat, chickpeas & pumpkin seeds in your meals.

14/11/2024

We just celebrated my daughter’s 9th birthday.

But… it’s also my birth-day - the day I stepped into a role that would forever change me. I remember thinking I’d read all the books, asked all the questions, and prepared as much as I could.

The truth is, nothing can fully prepare you for that first-time mom experience.

From the sleep-deprived nights to the emotional ups & downs and overwhelming moments of doubt, it’s a journey that’s hard to predict.

If I could tell my past self one thing, it would be this: take the time to create a plan for postpartum.

This means thinking about how you will nourish and feed yourself in the early postpartum months, setting up a support system you can lean on, learning about the emotional and physical changes that happen after birth and how to care for yourself (while also caring for a newborn).

The postpartum journey is a huge shift, but with a bit of planning, it’s possible to go in feeling confident and ready to navigate it.

Let me know how you’re getting ready for postpartum, and the “day after” birth. Or feel free to send me a DM and let’s create a plan together.

06/10/2024

You need to try this holiday inspired salmon recipe with pomegranate salsa.

Not only is it super simple to make and delicious, but salmon is rich in a specific nutrient called DHA.

DHA is a critical nutrient for baby’s brain & neurological development in utero.

Plus, its brain-boosting properties act as a natural mood booster for pregnant & postpartum women. It can even be protective against postpartum depression.

Wondering what other foods have amazing health benefits for pregnancy? Comment GUIDE below 👇🏼 and I’ll send you my free nutrition & recipe guide.

16/07/2024

I feel like potatoes have gotten a bad rap.

But actually, potatoes, as a whole food, are a really good source of fiber, antioxidants and energy-boosting minerals.

Especially during pregnancy & postpartum, including potatoes in your meals can provide you with key nutrients like:

✨ Potassium - an electrolyte that helps you feel energized
✨ Vitamin C - aids iron absorption & supports a healthy immune system
✨ Magnesium - helps with everyday pregnancy complaints, like sleep issues, muscle cramps, low mood & headaches

Potatoes are a pretty simple food, so I was trying to think of a jazzy recipe to share, and voila! I remembered these fabulous and very simple potato-cauliflower latkes that I whipped up last Hanukkah.

They’re baked, not fried, so this is a low-effort latke, and let’s face it - I don’t think anyone is going to stand over a frying pan in the middle of the summer.

👉🏼 Swipe to see the full recipe.

05/06/2024

Summer’s here and it’s time to double down on hydration 💦

While I’m sure you’re dutifully lugging around a 4L water bottle everywhere you go, drinking water alone is not enough to truly stay hydrated at a cellular level.

Your body also needs minerals!

Adding in minerals helps you feel more energized, and can alleviate common pregnancy symptoms like brain fog, muscle cramps, digestive issues, and headaches.

An easy way to do this is by including ONE mineral-rich drink every day.

My favorite go-to is coconut water, which contains sodium, potassium & magnesium.

Honestly, you can drink it straight up and it’s super refreshing.

But if you want to spruce it up, try making this Mango Ginger Mineral Mocktail.🍹

(Swipe to see the full recipe)

Happy summer sipping!

👉🏼 If you want more awesome, energy-boosting recipes, check out my FREE Pregnancy Nutrition & Recipe Guide - link in BIO.

28/05/2024

It’s normal to feel a range of emotions after having a baby - between fluctuating hormones, lack of sleep, and worrying about whether your baby is eating well, sleeping and developing optimally.

We all have our highs and lows.

But when negative thoughts and feelings take over, this can be an indication of postpartum depression (PPD) or anxiety (PPA).

Signs to look out for:

*PPD*
- Loss of interest in everyday things
- Feeling angry or irritable
- Disturbed sleep and/or appetite
- Possible thoughts of harming self or baby.

*PPA*
- Inability to stay still
- Constantly worrying, racing thoughts
- Feeling of dread and occasional shaking
- Dizziness or shortness of breath

Ways to support your mental health:

⭐Talk to your partner, close friend or a family member & tell them what you’re experiencing
⭐Speak with your doctor or primary health provider
⭐Visit your therapist (if you have one)
⭐Ask for help with daily tasks - preparing food, caring for other children, cleaning the house
⭐Hire a night nanny or postpartum doula so that you can get more rest
⭐Focus on nutrition and nourishing your body in a way that supports postpartum recovery, improves energy levels, and boosts your mood

**In an emergency situation, call your local emergency number (101 in Israel)

👉🏼 If you’ve experienced a perinatal mood disorder (ie. depression or anxiety during pregnancy or postpartum), what helped you the most? Or what support do you feel you were lacking?

May is maternal mental health month. There’s so much more we need to do to support mothers.

19/05/2024

Do you love snacks and sweet treats?

This is not a trick question. I am a huge fan of snacks.

But… I’m talking about snacks that will actually boost your energy levels, not give you a sugar crash.

These no-bake cookie dough bars are going to be your new favorite treat.

They’re super simple to make and 100% delicious 🙌🏼.

Why they’re so good for you:

✨Rich in omega-3 fatty acids
✨Contain awesome nutrients that support baby’s growth & development
✨High in protein, to help you meet your daily needs
✨Made with chocolate - a natural mood booster

👉🏼Swipe to see the full recipe.

Want more ideas like this? DM me to get your personalized meal plan with delicious, “good for you” recipes.

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Food should be: Simple. Healthy. Nourishing. Family-friendly.

Simple. I like to cook and experiment with new dishes and flavors, but I don't have an abundance of time to spend in the kitchen. When I see a recipe with an ingredient list that runs long, or where instructions involve the use of every pot and pan in the kitchen, I run for the hills. When I am preparing food, I like to keep things simple – short ingredient lists, easy instructions. In fact, one pot meals are my favorite.

Healthy. I truly believe that food can either propel us up the slope of health or push us down the slope of disease. My kitchen is based on a plant-rich diet, high in fiber, nutritious fats and proteins, and whole grains. I like to make my own recipes from scratch based on local and seasonal foods, and I tend not to buy things in packages, especially those with more than just a few listed ingredients. Everything I make is gluten-free and dairy-free to support gut health, reduce inflammation, and boost energy levels.

Nourishing. Food should not only be tasty, it should act as the fuel for our body and brain. I encourage you to tune into what you’re eating and ask yourself: “How does it make you feel?” Eating wholesome, nourishing, feel-good food should not seem like an impossible mission – sometimes it just requires a little creativity, especially when life gets hectic.

Family-friendly. As a mom of two small kids, it can be challenging to find foods that will satisfy their palate. At the same time, I want my kids to be part of the family mealtime and eat the same foods that the adults are eating. So, if my girls enthusiastically gobble down my latest food experiment, I know I’ve done something right.