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How to Beet Postpartum Recovery

You may have heard that to eat a balanced diet is to eat the rainbow, and red is no exception! The deep, gorgeous color of beets not only adds a beautiful splash of color to your meal, it also is an indication of the roots' vitamin, mineral, and dietary nitrate content needed to support immune functions for postpartum recovery.

Today we'll dive into how beets can help nourish and fuel your body after birth:

  1. Fight inflammation
  2. Regulate blood pressure
  3. Improve endurance and energy levels
  4. Aid in digestive health
  5. Are a great source of essential vitamins and minerals

At Ritual Meals, we use beets in our Lactation-Boosting Creamy Beet Soup with Pumpkin Seeds.

Lactation Beet Soup

The beetroot’s bright, rich color is thanks to pigments called betalains, a phytonutrient. Phytonutrients are chemicals produced by plants to help them resist fungi, bacteria, and plant virus infections. This is what gives them antioxidant, anti-inflammatory, and detoxification properties needed to support immune functions to aid the postpartum recovery.

An article from Healthline illustrates the powerful effect of beets on our bodies. Due to their high concentration of dietary nitrates, consumption of raw beet juice can lower blood pressure by up to 4-10 mmHg within just a few hours. Within our bodies, dietary nitrates are converted into nitric oxide, which is a vasodilator. This means that it dilates the blood vessels, increases blood flow, and therefore lowers blood pressure. It is recommended to regularly consume dietary nitrates in order to achieve long-term reductions in blood pressure. 

The dietary nitrates from beets not only dilate your arteries, but they can increase your body's efficiency in using oxygen. In one study of cyclists, the group that consumed beet juice was able to perform just as well as the placebo group, while consuming 19% less oxygen. That group also exercised greater endurance when cycling at a higher intensity than the placebo group. Especially after birth, giving your body a helping hand in its day-to-day functions is extremely important. The more energy-efficient your body is for when you're dashing around the house, the more it can focus on healing from the inside out. Dietary nitrates and betalains are best retained in raw beets, however eating cooked beets definitely still has many benefits, namely fiber and digestive health.

One cup of beetroot contains 3.4 grams of fiber. A healthy intake of dietary fiber is important in keeping your gut regular, which can prevent digestive conditions like constipation and inflammatory bowel diseases. Fiber has been linked to a reduced risk of chronic diseases such as colon cancer, heart disease, and Type 2 diabetes. 

Beetroots are a great source of many essential vitamins and minerals:

  • Folate (vitamin B9): One of the B vitamins, folate is important for normal tissue growth and cell function. View our other B Vitamins Booster Meals

  • Manganese: Manganese contributes to many bodily functions, including the metabolism of amino acids, cholesterol, glucose, and carbohydrates. It also plays a role in bone formation, blood clotting, and reducing inflammation.

  • Potassium: Potassium is one of the most important minerals in the body. It helps regulate fluid balance, muscle contractions and nerve signals. A high-potassium diet may help reduce blood pressure and water retention.

  • Iron: An essential mineral, iron has many important functions in your body such as regulating water temperature, supporting the immune system, and providing oxygen to red blood cells. View our other iron-rich postpartum meals

  • Vitamin C: Vitamin C is a well-known antioxidant that protects against immune system deficiencies, eye disease, and even skin wrinkling.

The magic of beets is that they can be enjoyed baked, pickled, boiled, blended, juiced, and roasted! Check out some of our favorite beet recipes:


No time to bake and cook? No worries. At Ritual Meals, we got you Mama! Let us help you beet your postpartum recovery with The Postpartum Meal Program. We'll be sure to add in one of our favorites, The Warming Beet Ginger Coconut Soup which uses every part of the beet, root and stem, and is blended with antioxidant-rich and warming spices. Coconut milk and cashews supply a boost of healthy fats and calcium. Book ahead.


Have more questions about Ritual Meals? View our frequently asked questions below.

  • What is Ritual Meals?

    Ritual Meals is a postpartum meal delivery service. Our signature postpartum meal delivery product is The Postpartum Program, which includes meals, snacks, and teas shipped weekly to your doorstep. Customers receive orders with all the fresh meals, snacks, and teas you need to enjoy nourishing postpartum food prepared by our chefs. We save you the time and energy of going to the grocery store, finding new recipes, meal planning, and portioning.

    Our talented chefs work with our Wellness Team to create new menus each week for you, based on what’s seasonally available from our community of local farms and ranches. We use the highest quality ingredients which are organic or pesticide free produce and grass-fed or pasture-raised animals.

  • What are the benefits of postpartum food and Ritual Meals?

    We understand that, as a new mom, you've got one of the hardest jobs in the world—so we created The Postpartum Program to help you heal and feel your best after giving birth. Our postpartum meals are nutritionally designed to support your physical recovery, energy levels, hormonal balance, milk supply and quality, and mood. At Ritual Meals, we are serious about supporting your postpartum nourishment and postpartum wellness journey. Everything we cook is made with the highest quality, whole food ingredients, good for you and your baby, whether or not you are breastfeeding.

    Our postpartum nutrition philosophy is focused on food as medicine.

    Our postpartum meals include both plated food and soups and stews which are more easily digestible and improve absorption of essential minerals and vitamins that the body needs to repair, restore, and fortify after birth or surgery. Grass-fed and pasture-raised animal stock are the base of all of our soups and stews, supplying essential nutrients, lean protein, and collagen to boost energy, support and heal connective tissues, and support healthy metabolism.

    If you are breastfeeding, our postpartum meals can provide measurable benefits for your milk supply and quality. Our postpartum meals often include galactagogues (ingredients which support milk supply and quality), including flax seeds, oats, tahini, brewer’s yeast, and more. We also avoid ingredients that could be associated with colic or sensitivities for breastfed babies, including cruciferous vegetables, garlic, and hot peppers.

    * This program is not intended to diagnose, treat, cure or prevent any disease. We recommend that you consult with your doctor prior to starting this program if you have a medical condition or are taking any prescription medication or nutritional supplements.

  • How much does Ritual Meals Cost?

    The Postpartum Program at Ritual Meals is priced starting at $176 per week. Meal frequency per week can be customized, which changes the cost of the program. As well, if you opted into our Subscription option, you can save up to 10% each week and receive free delivery with promo code FREESHIPPING.  Customize your postpartum plan to view prices.

  • What kinds of ingredients does Ritual Meals use?

    All meals are made to order and made from scratch with the highest quality ingredients. We prioritize local and organic produce and use only meat sourced from local farms that sustainably and humanely raise their animals. Our animals are always grass-fed or pasture-raised. Our produce is plant rich, organic or pesticide-free, low gluten, no refined sugars, and non-GMO.

    Organic or pesticide-free, whole, unprocessed foods are both more nutritive and more flavorful. We thoughtfully pair ingredients based on complementary benefits. For example, these pairings—lentils and red bell pepper, sesame and salmon, pasture-raised eggs and leafy greens, and chicken and quinoa—allow you to absorb more nutrients and experience their healing benefits.

  • What if I have allergy or dietary needs?

    Due to the small size of our culinary team, we are currently unable to offer substitutions in our menus, which are set weekly. To receive weekly email notifications about our upcoming menus which lists our full ingredients, please subscribe to our newsletter below.

    Please note: our Postpartum Program is not intended for severe allergies. If you have any questions about how we can support your dietary needs, please reach out to our Wellness Team at

  • How do you keep food fresh in transit? What if I am not home?

    We pack the postpartum meals fresh with care using 100% recyclable, insulated boxes and drain safe gel packs designed to keep your food refrigerated on the way to your doorstep.

    We understand that when it comes to birth, timing may not always happen according to plan. We highly recommend recruiting the help of a friend, neighbor, or family member so that if you aren’t able to get to your food when it arrives at your doorstep, they can help you store it in the fridge until you're ready to enjoy them.

    The delivery driver should leave the package for you at your door with no signature required. We package our postpartum meals in 100% recyclable insulated liners with drain-safe gel packs, so that your food stays refrigerated in transit. If you have any concerns with the temperature or condition of your meals once delivered, please contact our Wellness Team at

  • Where does Ritual Meals deliver?

    We ship across the continental US to your doorstep! If you have any additional questions, you can contact our Wellness Team at

  • How do I get started with Ritual Meals?

    You can get started by selecting your program options on the Postpartum Program page

    If you would like any help choosing a program that works best for you, please email our Wellness Team at and we’d be happy to help!

Nourish your body. Thrive postpartum

Before your actual delivery, plan your postpartum meal delivery.

Plan Ahead
Postpartum Meal Delivery
Women-owned Business

Founded and created by two women of color, our goal is to create more opportunities to other women.

Locally Sourced
Locally Sourced

We source as locally as possible from our community of local farms and ranches.

Whole Foods
Whole Foods

We commit to using organic or pesticide-free, 100% whole food ingredients in all our products.

Sustainably Made
Sustainably Made

We commit to environmental responsibilty through our low waste practices both inside and outside of the kitchen.

Gives Back
Gives Back

We donate 2% of our sales to organizations that support and empower women or work to reduce food insecurity.