*This newsletter is not intended to be medical advice. Supported by Mandy Murphy Carroll, RD MPH, Dr. Rosa Keller, PHD RD, Dr. Ricki Pollycove OBGYN, & Dr. Claire Packer OBGYN
Welcome to Modern Women’s Nutrition!
Empowering the busy modern woman to understand her hormone & metabolic health, and how to eat to thrive at every step of her journey—from fertility to menopause and beyond.
→ Jump to Recipe: Cinnamon Ginger Moroccan Chicken
Hi my friends!
Writing to you with love from Paris and London. 💜
It’s our fun working week away from home to be lucky enough to see TWO concerts — Polo & Pan, and last night, Franc Moody! Yippee!
And speaking of moody, Dopamine (the song) was top notch! Give it a listen for some happy vibes today.
While walking the streets in these beautiful cities, I can’t help but notice that spring is officially in bloom – we have pretty pink flowers on all of the trees lining the roads. It was the same when we left Biarritz on Monday, and I’ve been googly-eyed every morning when I leave our apartment. I also can’t stop snapping photos of flowers throughout town. Do you relate? 🌸
With that — It’s the season of renewal, fresh starts, and welcoming new life. This feels especially fitting as this week we continue our conversation about nourishing yourself through your postpartum period!
As you know, all of my words & insights here are from my time working closely with experts in the field—nutritionists, registered dietitians, OBGYNs & others—combining their deep knowledge with my cooking and nutrition expertise. SO this week you get a sneak peak into what our conversations are like!
If last week’s post (Powerful Postpartum Cooking: Supporting New Mamas) left you intrigued, you’re in luck!
I’m THRILLED to share that I have another audio treat for you: A conversation with Mandy Murphy Carroll, RD MPH.
I recorded this podcast late last year when I was lucky enough to start working with the wonderful, warm and thoughtful Mandy Murphy Carroll, RD MPH (Nourish New Life), and she’s such a gem that I had to record our conversation to share with you.
Mandy is an expert nutritionist, specifically when it comes to postpartum care. She joined me for a deep dive into the critical fourth trimester period, focusing on practical, empowering, and gentle ways to nourish yourself (holistically!) after birth. She also has two of the most adorable kids 😍 and cooks incredible meals. Her whole house always smells amazing!
"We often think nourishment is just physical, but emotional nourishment is equally vital to postpartum. Feeling supported, held, and cared for impacts your recovery just as much as food does." Mandy Murphy Carroll, MPH, RD
Out of interest, if you’re currently expecting or were recently in this position, how prepped do you/did you feel for self-care in the first few months?
Whatever your level of knowledge on postpartum, this conversation is packed full of wisdom, and actionable advice about nutrition, hormones, and emotional wellness. Take a much-needed moment for yourself and tune in: This episode will give you comfort and clarity in your postpartum journey, or provide valuable insights into what your loved ones might be experiencing.
🎧 In this episode, you'll hear:
Mandy’s insights into how your body changes postpartum—hormones, blood sugar, hydration, and all.
Practical tips to prep your pantry and freezer so the nourishing choice is always the easiest one.
How to use Mandy’s simple yet powerful decision-making tool (the B.R.A.I.N. method!) to reduce overwhelm and confidently navigate postpartum choices.
Real talk about building your postpartum village: How to ask for (and graciously receive!) help, because you don’t have to do this alone.
We also dive into Mandy's own experiences and learnings, and the subtle yet powerful ways nutrition can transform your postpartum recovery, mood, and energy levels, making the time more manageable.
"Rest isn't lazy—it's essential postpartum medicine. You literally can't heal or thrive without adequate rest, no matter how nutritious your meals are." – Mandy Murphy Carroll, MPH, RD
I'd love to hear your thoughts! Drop a comment below the podcast post and let me know your favorite takeaway from our conversation, or share something that resonated with you.
If you missed last week's tasty recipe Green Goddess Salad, it's a comforting postpartum-friendly meal you can prep ahead or share with a friend. (You can find it, along with all past recipes and resources, at MWN.hellojulienne.com.)
And for the recipe for this week? After a fresh and tasty salad, you’ll LOVE this hearty and spicy 30-minute dinner — they’d make a perfect pairing. This Moroccan-inspired Chicken recipe below is gently spiced with cinnamon and ginger, subtly sweet from dried apricots and prunes, and perfectly balanced with protein, fiber-rich carbs, and healthy fats.
By the way -- The Blood Sugar Method, a course and membership that I've been building for months and months with Beth Bollinger is FINALLY launching!
We're offering a special insider access discount starting April 16th to our paid Substack members, and then it will go live to the rest of the world on May 1st.
We will also be doing a live cooking class on ZOOM that you'll LOVE! Sign up to join us below!
Cinnamon Ginger Moroccan Chicken
Download & print recipe
Personalized recipe notes
Substitutions for every ingredient
This staple is age-old in my kitchen, I make it often! I learned the recipe watching my host mom in France years ago prepare our nightly dinner. She was always swift in the kitchen—she would start cooking at 8pm and have dinner ready by 8:30pm. It was always full of flavor and made me smile. A true magician in the kitchen. I begged her to make this all of the time—so simple and delightful. It is a perfect weeknight meal to keep in your back pocket and enjoy. It has protein, fiber, healthy fat and complex carbohydrates. I do recommend pairing it with your favorite sautéd and/or roasted vegetable, like Springtime asparagus, and perhaps a green salad.
What makes this dish especially wonderful postpartum? Well where do I start:
Cinnamon & Ginger: Both spices are traditionally used to soothe digestion, gently warm the body, and support postpartum hormonal balance.
Dried Apricots & Prunes: Naturally sweet, rich in fiber and iron—perfect for replenishing postpartum energy and aiding digestion.
Protein & Healthy Carbs: Provides sustained energy and stabilizes blood sugar, essential during sleepless nights and breastfeeding.
Comfort & Ease: Simple preparation, freezer-friendly, and deeply comforting to nourish your body and mind.
Why it’s great for hormone health:
Rich in protein: Chicken (or lamb) provides amino acids that are essential for hormone production and balance.
Supports stable blood sugar: The combo of protein, fiber-rich black rice, and dried fruit helps regulate blood sugar—crucial for balanced estrogen and cortisol levels.
Mineral-packed black rice: This rice is high in iron and antioxidants, supporting energy and reducing inflammation, which can impact hormone function.
Dried apricots & prunes: Naturally sweet and rich in fiber and phytonutrients that support estrogen metabolism and gut health—both key for hormonal balance.
Cinnamon Ginger Moroccan Chicken
Prep Time: 20 minutes | Cook Time: 30 minutes | Total Time: 45 minutes
Yield: 4 servings
Gluten-free | Dairy-Free | Vegetarian option | Vegan option
Ingredients
Chicken/Veg Option:
1.5 lbs chicken breasts and/or thighs (or 4 large portobello mushrooms, stems removed, for vegetarian option. Mimic process described with chicken for mushrooms.)
1/2 tbsp olive oil
Fine sea salt
Freshly ground black pepper
2 tbsp ground cinnamon
1.5 tbsp garlic powder
1.5 tbsp ginger powder
1/2 tsp paprika (cayenne for spicy, paprika for more mild)
½ cup dry light-bodied red wine (white works too - whatever you have leftover and open in the fridge!) *The alcohol cooks out.
Juice of 1 lemon is also a great substitute here
3/4 cup chicken broth, low sodium (or vegetable broth, low sodium, for vegetarian option)
1 cup dried apricots and/or prunes (I like to use both)
1 bunch cilantro
Black Forbidden Rice:
1 cup black Forbidden rice
1 ¾ cup chicken or vegetable broth, low sodium (or water works too)
1 tablespoon olive oil
1/2 tsp sea salt
Instructions:
Rinse rice under cold water until water runs clear. Cover with fresh water in a bowl, and let soak until ready to cook (15-20 minutes).
Mix together cinnamon, garlic, ginger and paprika. Pat chicken dry. Sprinkle salt, pepper, and half of spice mixture onto chicken and pat onto chicken. Rinse hands thoroughly.
Preheat a large skillet (with a cover) on medium-high heat. Add olive oil to skillet and coat bottom evenly. Immediately place chicken in skillet and sear with spices for 3-5 minutes until browned but not fully cooked through. Adjust heat as needed to avoid burning chicken.
While searing, generously sprinkle salt and pepper on the uncooked side of the chicken. Then, sprinkle remaining half of spices (cinnamon, garlic, ginger, and paprika) on top of bottom side of chicken.
Once chicken is browned on one side, flip it with tongs to sear other side for 2-3 minutes.
After both sides of chicken are browned, pour in red wine and let sit 1 minute. Add chicken broth and spread dried apricots and/or prunes out in the pan on top of chicken and in broth.
Cover pan and cook on medium heat with the broth simmering for about 20-30 minutes or until the chicken reaches an internal temperature of 165 degrees F and is just cooked through. You can also bake in oven.
When cooked, let rest, covered, about 10 minutes.
While chicken is cooking: In a separate pot, strain the rice. Preheat a medium pot on medium-high heat. Once hot, about 45 seconds, drizzle in 1 tablespoon olive oil. Add rice and sauté about 1 minute, until you start to smell the rice cooking ever so slightly. Pour in broth and add sea salt. Bring to a boil. Reduce the heat to low, cover the pot, and simmer for 15-20 minutes, or until the rice is tender and the water is absorbed. When finished cooking, fluff the rice with a fork and cover until serving.
Chop cilantro for garnish.
Serve chicken with juicy fruits and sauce on top of rice. Garnish with fresh cilantro. Enjoy warm!
Note: We recommend pairing with roasted asparagus or broccolini or antipasti vegetables and a light green salad.
Download the recipe here:
I’d love to hear from you: What meals brought you comfort during your postpartum period? What recipes do you keep on rotation for nourishing loved ones through big life transitions?
Drop a comment below and share!
Personalization & Recipe Notes
Is this Pregnancy-Friendly?
Yes! This dish offers hormone-supportive nutrients and is packed with protein, fiber, iron, and healthy fat—ideal for mama and baby.
Chicken or Mushrooms: Chicken provides complete protein; mushrooms offer plant-based B vitamins and antioxidants.
Dried Apricots & Prunes: Natural sources of iron and fiber to help with digestion and energy levels during pregnancy.
Black Forbidden Rice: Rich in iron and anthocyanins to support fetal development and reduce inflammation.
Tips:
Use organic dried fruit when possible to avoid sulfites.
Ensure chicken is cooked to 165°F for safety.
If avoiding alcohol entirely, opt for lemon juice instead of wine.
Is this Gestational Diabetes-Friendly?
Yes—with a few tweaks! The balance of protein, fiber, and healthy fat makes this dish stabilizing for blood sugar.
Tips:
Use extra veggies (like sautéed greens) to boost fiber.
Limit prunes/apricots to ½ cup total or choose just one. You may need to omit entirely if it still spikes your glucose — depending on your tolerance and your levels.
Pair with a blood-sugar-friendly fat like avocado in a side salad.
Want to Prep Ahead?
Yes! This dish stores and reheats beautifully, and the flavors deepen overnight.
Tips:
Marinate chicken ahead of time with spices and refrigerate for up to 24 hours.
Cook rice and refrigerate separately for up to 3 days.
Reheat chicken gently in a covered pan with a splash of broth.
How to Store Leftovers:
This dish is ideal for meal prep or next-day lunches.
Tips:
Store chicken and rice separately in airtight containers for up to 4 days.
Reheat rice with a splash of water to keep it tender.
Freeze cooked chicken (without garnish) for up to 1 month.
Substitutions for Every Ingredient
Chicken:
Substitute with lamb, tempeh, tofu, or portobello mushrooms (for vegetarian/vegan).
Try turkey breast or firm white fish like cod for variety.
Olive Oil:
Use avocado oil, ghee, or coconut oil depending on dietary preference.
Fine Sea Salt:
Pink Himalayan salt or kosher salt works—adjust amounts to taste.
Black Pepper:
White pepper or chili flakes for heat; omit for extra-sensitive digestion.
Ground Cinnamon:
Substitute with pumpkin pie spice or ground allspice for a twist.
Garlic Powder:
Use 2–3 cloves of fresh garlic or onion powder for a milder flavor.
Ginger Powder:
Use 1 tbsp fresh grated ginger for a zesty, anti-inflammatory kick.
Paprika (or Cayenne):
Smoked paprika adds depth; cayenne adds heat; chili powder or turmeric are fun swaps.
Dry Red Wine:
Sub with lemon juice or ¼ cup pomegranate juice + ¼ cup broth for a sweet-tart finish.
White wine works too!
Chicken Broth:
Use bone broth for gut health, or veggie broth for plant-based.
Dried Apricots/Prunes:
Dates, dried cherries, raisins, or figs are great alternatives.
Reduce quantity for lower sugar needs.
Cilantro:
Swap with parsley or mint for a different herbal note, or omit if you’re cilantro-sensitive.
Black Forbidden Rice:
Substitute with brown basmati, wild rice, or quinoa.
For a grain-free option, try cauliflower rice.
Vegetable/Chicken Broth (for rice):
Water works fine in a pinch; bone broth adds extra minerals and flavor.
Thanks for reading—happy cooking (and happy Spring!) 💛
Anja
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