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0-6 months

Chicken, avocado, and brown rice salad

Eating a combination of protein and whole grains at mealtimes is a good way to satisfy hunger pangs and boost energy levels.  I love the nuttiness of brown rice in this salad, but you could also use the wonderful quinoa grain from Peru.

Cook according to the package directions.

8 cups vegetable stock

11⁄4 cups brown rice

1⁄4 cup olive oil

2 tbsp lemon juice

Salt and pepper

1 bunch of scallions, thinly sliced

6 tbsp pine nuts, toasted

Handful of fresh cilantro, coarsely chopped

1 avocado, skin and pit removed, then thinly sliced

2 cooked chicken breasts, thinly sliced

1. Bring the stock to a boil in a large saucepan. Add the rice and stir. Bring back to a boil, then reduce the heat, cover, and cook until the rice is tender and has absorbed all the liquid, 30-35 minutes. Let cool, then keep refrigerated until needed (the rice can be cooked up to 24 hours in advance).

2. When ready to serve, whisk together the olive oil and lemon juice with salt and pepper to taste. Stir this dressing into the rice along with the scallions, pine nuts, and cilantro. Top the salad with the avocado and chicken, and serve.

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Preparation Time 10 Minutes

Cooking Time 10 Minutes

Serves 4 Adult

Annabel’s salmon stir-fry with noodles

It’s good to eat oily fish like salmon when you are breastfeeding since the essential fatty acids are very important for your baby’s brain development. In this quick and easy stir-fry, the vegetables are lightly cooked to preserve their nutrients, and you can vary them to your own likes and dislikes.

14 oz fresh egg noodles

2 tbsp sunflower or olive oil

1 large carrot, cut into matchsticks

1 bunch of scallions, cut diagonally into short lengths

1 heaping cup tiny broccoli florets

1 heaping cup baby corn, each ear cut into quarters

1 heaping cup snap peas

1 lb salmon fillet, skinned and cut into ¾in cubes

Sauce

2 tbsp plum sauce

2 tbsp hoisin sauce

1⁄4 cup soy sauce

1⁄4 cup sake or dry sherry

1 tsp sesame oil

1. Cook the noodles in boiling water until tender, 2-3 minutes. Drain and rinse with cold water, then set aside. Mix together all the ingredients for the sauce and set aside.

2. Heat the oil in a wok or frying pan. When it is hot, stir-fry the carrot, scallions, and broccoli for 2 minutes. Add the corn and snap peas to the wok and stir-fry for 3 minutes.

3 Add the salmon and stir-fry until it is cooked through, about 2 minutes. Pour the sauce into the wok and stir in the noodles. Toss gently until everything is coated with sauce and the noodles are hot. Serve in warm bowls.

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0–6 months

Breastfeeding problems

It can be frustrating when little problems and annoyances raise their heads, making it seem that breastfeeding isn’t the easiest option. The good news is that almost all problems can be resolved, and after the first few weeks, you’ll find that you settle into a comfortable, pleasurable routine with your new baby

I find I simply don’t have enough milk at some points during the day. What do you recommend?

It can take some time for your milk to become established, and for “supply and demand” to kick in. Continue to allow your baby to suckle, even if there doesn’t seem to be much milk coming out. This will stimulate your body to produce more milk to meet your baby’s demands. It may take a day or so for the milk supply to adjust to your baby’s needs, and the only way to do this is to continue to try to feed her when she is hungry. Make sure that you are relaxed when you feed her. If you are tired and anxious, it might seem as though there is no milk, or not enough. In reality, however, even if your breasts do not feel full to bursting, there will be plenty there for your baby.

Take some time to rest, and even retire to bed with your baby for a day or two, to divert your energy toward making milk. Most new moms can use a break, and once you’ve got your supply reestablished, you’ll probably feel much better.

Make sure, too, that you are getting enough to eat. You need plenty of energy to produce milk, and an inadequate diet can most definitely affect your milk supply. Eat three good meals a day, with plenty of healthy snacks in between, such as whole-grain toast, fresh fruit, cheese, seeds, and nuts.

* did you know...

That it’s perfectly normal for your baby to become distracted while feeding? Even hungry babies can lose interest. Try to find a peaceful place to feed and talk to your baby quietly, so that he concentrates on you rather than what is going on around him. If he starts to come off and on, take him off the breast and try again later. He’ll soon realize that feeding time is not playtime

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