Best Healing Postpartum Foods + 4 Favorite Recipes

I recently shared 10 tips that helped me recover after birthing my children, and now I want to delve a little deeper into the FOODS that have helped me during this “4th trimester” to nourish myself, heal, promote healthy digestion, and keep up my energy (despite sleepless nights).

I promise that what you eat makes all the difference in your recovery! A healthy nourishing postartum diet is important to: 

  • Replenish nutrients depleted during pregnancy 

  • Support a successful and speedy recovery from birth 

  • Create a healthy supply of (and good quality) breastmilk 

  • Support hormonal balance

Here are the key HEALING FOODS that I was eating daily in my first 40 days postpartum (and continue to enjoy almost daily during my “4th trimester”), and 4 of my go-to recovery RECIPES.

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Matcha Pistachio Vanilla Protein Energy Balls - english & spanish recipes

I’m a huge dessert addict, but in order to stay healthy, not spike my blood sugar, and not gain weight, I make sure my desserts are mostly homemade and always: nutrient-dense, packed with superfoods, protein, healthy fats and low in sugar (NO added sugars for me!).

These balls are also a great source of FIBER (primarily soluble fiber) which helps to:

  • promote a healthy digestion and good, regular poop

  • lower cholesterol

  • slow absorption of carbs (supporitng healthy blood sugar) and increase satiety

  • support hormonal balanced hormone

And they’re SO delicious! Check out the recipe - in both English and Spanish!

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Multi-Seed Chocolate Protein Granola (recipe in ENGLISH & SPANISH)

I’m a HUGE fan of granola, but the reality is that most granolas are NOT healthy. Most are packed with sugar and consist primarily of oats, making them very high in carbs and lacking in protein and healthy fats - so they’re very likely to create a big spike in your blood sugar.

For this reason, I like to make my own, using a few tweaks to make it lower carb and super nutritious.

Today I’m sharing a delicious and super healthy granola recipe that is supportive of stable blood sugar, and an excellent option for a sweet breakfast or snack, given its high level of protein and fiber. I add tons of “superfoods”, including pure cacao to make it a chocolate treat. Check out my recipe below!

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Lactation Energy Balls - the perfect bite for any mom (or dad!)

These no-bake treats take minutes to throw together, are filled with good-for-you ingredients, and make for the perfect quick snack or healthy dessert that are satisfying and won’t spike your blood sugar.

These energy balls are the perfect healthy dessert or snack for anyone, especially new moms. They contain anti-inflammatory healthy fats along with tons of fiber and cinnamon which can help control blood sugar and cravings, promote healthy digestion AND can help with postpartum weight loss. Lastly, these bites help promote milk supply and healthy lactation. Not to mention - they’re so good they’re borderline addictive!

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3 Date Recipes (perfect for pre-labor!)

Dates are packed with nutrition and provide lots of fiber and energy, plus are naturally very sweet, making them ideal for making healthy desserts.

Also, they’re said to be amazing for preparing your cervix for a natural birth, so with that “excuse” in mind, I’ve been making lots of easy, delicious date recipes to have in my last weeks of pregnancy.

Today I’m sharing 3 of my favorite date recipes– all of which are super nutritious, vegan, gluten-free, no added sugar and raw (no baking required!) - and don’t spike your blood sugar (as they’re packed with extra fiber, protein and healthy fats!).

Carob brownie energy balls

Almond & Peanut chocolate butter fudge

Balance with Mariana’s basic energy balls

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Chocolate Mousse – adaptable for detox+keto (English + Spanish recipe)

Cacao is one of my favorite superfoods that's comforting, delicious, great for hormonal balance, and packed with antioxidants, magnesium and fiber.

Today I’m sharing my amazing (and super healthy) VEGAN CHOCOLATE MOUSSE recipe - which is a family and client favorite. It’s delicious, creamy, super nutritious, and my latest version is adaptable so that its detox-friendly and keto-friendly.

READ MORE for my new (date-free) yummy chocolate mousse recipe in both English and Spanish. Honestly, you’ll love it and so will your body!

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THE BEST HEALTHY, EASY & DELICIOUS BANANA BREAD RECIPE

Right now that we’re all spending more time at home, we need home activities that are fun, healthy and easy. Even better, something that can be done with the kids. And baking banana bread fits that description perfectly.

My Banana Bread is:

  • gluten-free (optional grain-free, too)

  • dairy-free (optional vegan, too)

  • no processed sugar

  • moist, flavorful and perfectly sweet

  • super easy and kid friendly (can be done with just 1 bowl)

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Did you know…? Benefits of COCONUT YOGURT (+ bonus recipe!)

Focusing on gut health can help prevent (even help eliminate) many diseases at their root, and is part of the foundation for a sustainable, healthy lifestyle. To support your gut, it’s key to add PROBIOTICS to our diet, via fermented foods and/or supplements.

One easy and delicious way to get your probiotics is with yogurt, BUT most traditional store-bought yogurts are highly processed, filled with sugar, and your common dairy-milk version can be irritating to the gut for many people, therefore canceling out the positive effects of the probiotics!

So instead, I suggest trying dairy-free (unsweetened) Coconut Yogurt!

Read more to learn BENEFITS of Coconut Yogurt, easy ways to use it, and a delicious recipe that you’ll LOVE!

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Did You Know...? Benefits of Hemp Seeds (+ Recipes!)

Did you know that Hemp Seeds are one of nature's most perfect and nutritious foods? 

These tiny seeds have a concentrated balance of proteins, essential fats, vitamins and enzymes, combined with almost no sugar, sodium, starches nor saturated fats. They’re super easy to digest and contain about 13 grams of protein in just 3 tablespoons. Plus, like most other seeds, they can be used almost anywhere – from sprinkling on your smoothies/salads/soups to a key ingredient in many yummy plant-based recipes. And personally, I LOVE them!

READ MORE to learn nutritional benefits of hemp seeds, and 4 delicious recipes of mine using hemp seeds.

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Healthy Chocolate Desserts for Valentines

Dark Chocolate has awesome HEALTH BENEFITS, as it contains polyphenols - a powerful antioxidant (like that found in green tea, berries and red wine) that helps defend against free radicals and diseases like heart disease, cancer and chronic inflammation. Dark chocolate is also high in minerals (including copper, iron & magnesium), has anti-inflammatory properties, can improve insulin sensitivity, lower blood pressure and LDL cholesterol, and is even good for your mood! 

BUT because large amounts of SUGAR is most definitely harmful (for everyone!), I make sure to enjoy chocolate without all the sugar (nor milk nor additives) that comes in regular commercial chocolate. I buy organic 70%+ dark chocolate, or I make my own desserts using raw cacao.

My “go-to” is a chocolate chia pudding (email me for this recipe!), but for special occasions, I like playing with different recipes, ones that are maybe a bit sweeter and delicious for just about anyone!

Since Valentine’s Day is coming up, I got inspired to try new chocolate recipes. I’m not someone that tends to make a big deal about this holiday, but I love It as an excuse to indulge in some rich chocolate (and some roses are much appreciated as well!).

After some experimenting, I found 2 recipes that I love (without being too sweet), and think you will, too!

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