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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A Day of Anti-Inflammatory Meals for Sustainable Weight Loss

Chronic long-term inflammation (what SO many people are facing today) is extremely harmful to our health. Not only does it lead to weight gain, but also contributes to obesity, type 2 diabetes, heart disease, autoimmune diseases, and other health conditions.

Thankfully, there is a lot we can do to reduce inflammation in the body just through our daily diet.

Some anti-inflammatory foods that I recommend to eat regularly include:

  • leafy greens (lettuces, arugula, kale, spinach, etc).

  • fermented foods like raw sauerkraut, kimchi and unsweetened organic yogurt or kefir

  • colorful vegetables (orange veggies like organge bell pepper, sweet potato and butternut squash, yello veggies like yellow squash, yellow peppers and onions, purple vegges like purgple cabbage, eggplants and purple potatoes/carrots/cauliflower, white veggies like cauliflower and radish, red veggies like beets, and of course ALL green veggies, including brocoli, green beans, zucchini, all green herbs, ETC).

  • colorful fruits - in small amounts at a time (blue/purple including blueberries, blackberries, plums; red including starwberries, raspberries, cherries and red apples; orange including oranges, nectarines, some varities of peaches; green including green apples and pears, etc.)

  • omega-3 rich proteins like wild-caught fish and seafood, organic grass-fed meats and poultry, as well as organic eggs.

  • nuts and seeds - ncluding walnuts, almonds, chia seeds, flax seeds, hemp seeds, sunflower and pumpkin seeds, etc., as well as nut and seed butters

  • other healthy fats including avocados and extra-virgin olive oil

  • fiber-rich legumes including: lentils, chickpeas, peas and all beans, as well as small amoutns of whole grains such as quinoa, wild rice, brown rice, millet, amaranth, teff, buckwheat, etc. (*only if your tolerate these ; reguardless I recommend sticking to small portions and cooking properly, always soaking before cooking).

Today I’m sharing a day of healthy, delicious and easy “anti-inflammatory” meals to get you started on your anti-inflammatory lifestyle!

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Easiest Protein Yogurt Chia Parfait

I’m sharing one of my favorite quick and easy healthy breakifasts for those days when you don’t have time to prep your usual breakfast.

NOTE: This recipe is amazing for both gut/digestive health and for balancing hormones (and is of course pregnancy and pospoartum friendly).

Yogurt Chia Almond Butter Berry Bowl

Ingredients (serves 1):

1 cup unsweetened vegan coconut yogurt OR plain Greek yogurt if you tolerate dairy

  • ½ - 1 scoop unflavored (or vanilla) protein powder or collagen peptides *(see note below)

  • 1 ½ tbsp chia seeds OR ¼ cup chia pudding *(see note below)

  • 1 to 1½ tbsp almond butter (option to swap for another nut/seed butter)

  • ½ cup frozen blueberries, strawberries OR cherries, microwaved for 30 seconds (can also use fresh!)

  • optional: 1-2 tablespoons low-glycemic granola

Instructions: Add all ingredients to a bowl and enjoy! *see blog for many tips, subsitutions, etc.

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Healthy dinner recipes - salmon with pesto, kale salad, and a quinoa-veggie salad

Today I’m sharing an entire 3-part menu (including four healthy recipes), which is perfect for a family lunch or dinner, or for hosting a few friends or another couple.

This menu is PACKED with omega-3 fatty acids, antioxidants and fiber, making it great for your digestion, for longevity, immunity, and for hormonal balance. It’s also very balanced in protein, healthy fats and healthy low-glycemic carbs, making it ideal for keeping blood sugar stable.

Menu (all gluten-free and dairy-free):

  • Kale, Fennel & Avocado Salad

  • Quinoa Bell Pepper Salad

  • Roasted Salmon with a Pumpkin & Hemp Seed Pesto

Watch the video to learn how to make these recipes easily, and get tons of cooking/prep tips! And check out my recipes below. Enjoy!

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A delicious, colorful & flavorful salad you'll love

I’m sharing one of my favorite salad bowl recipes - Mediterranean Salad Bowl (inspired by a BeingBrigid recipe) - that is packed with fiber, protein, healthy fats, but also rich in colorful, antioxidant-rich veggies that help promote longevity and better immunity (among many other benefits). It’s easy and delicious, and one of my favorite meals for a hot summer day, or when I’m ovulating.

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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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Your new Favorite Healthy Tacos 3 ways: Fish, Shrimp & Vegan Tacos

I love to do “Taco Tuesdays” and alternate between fish tacos, shrimp tacos and vegan tacos. All three are delicious, and I keep them low-carb by using homemade almond flour tortillas (or I buy the Siete grain-free tortillas). Also, I make sure to ALWAYS add a healthy homemade sauce (my creamy cilantro sauce is vegan and delicious!) and some greens and/or veggies to keep them extra-nutritious, fiber-rich and balanced.

Read my blog for my 3 go-to Taco Recipes (FISH, SHRIMP and VEGAN tacos).

Note: all 3 recipes are high in protein, fiber and healthy fats to support optimal blood sugar balance (plus great for your gut and “anti-inflammatory” as they’re dairy-free and gluten-free).

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Healthy Burgers - 4 ways (gluten free and low carb!)

One of the main ways I like to enjoy red meat is making homemade burgers.

Burgers can actually be very healthy, as long as you choose lean, grass-fed beef, make them at home, and use healthier alternatives to serve your burgers (vs. standard bread and french fries!).

I alternate making burgers with healthier, more nutrient-dense and lower-carb alternatives for bread, including:

  • grilled eggplant “bread”

  • roasted large portobello mushroom “bread”

  • roasted sweet potato “bread”

  • large plantain “tostones” as bread (air fried vs. deep fried)

Also, I ALWAYS serve my burgers with salad and/or extra veggies, and use organic ketchup with no sugar added, mayo with avocado oil (with NO highly processed vegetable oils!), and organic mustard.

Here is my go-to burger recipe, with 4 different replacements for bread (Note: the plantain “bread” is the least healthy / most carbs, so it’s the one I make more for my husband!)

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Two ingredients to include in your healthy snacks (and 5 easy snack options for you and your kids!)

MOST of your typical go-to snacks, even that banana (and especially those packaged crackers/cookies/bars, etc. that are filled with sugar and preservatives) can lead to a large glucose spike. And this is something we need to minimize if we care about our health and our weight!

So today I’m sharing with you 5 of my go-to healthy, easy “sweet” snacks - for both me and my toddler.

NOTE: For all of these sweet snacks, in order to support blood sugar regulation, I add two KEY INGREDIENTS:

  1. NUT/SEED BUTTER (and/or a little nuts/seeds)

  2. a pinch of CINNAMON

Find out WHY, and get my 5 easy to prep snacks for when you’re on the rush and ant to be prepared for when the sugar craving comes in.

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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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3 Easy, Quick, Low-Carb Dinners

After a long day of work, we’re tired and have little brain capacity left to think of what healthy meals to make, so we often go for the easiest, quick, carb-based dishes like tortilla with cheese, or pasta, or order takeout from restaurants (which often contains processed carbs, even hidden sugars and inflammatory oils).

But these dinners can wreak havoc on our health!

Plus, we are generally, more susceptible to blood sugar spikes at night, so it’s even more important to be careful with carbs at dinner time. Focusing on blood-sugar balancing meals at dinnertime is KEY for our metabolic health, our weight, our sleep and our energy levels.

The good news is, there are many healthy, delicious low-carb dinner recipes that are also super easy, quick, and loaded with flavor and nutrients to support our health, and filling enough to satisfy us after a long day.

Today I’m sharing 3 of my favorite low-carb dinners (actually 4 recipes!) that keep my blood sugar stable and are super quick and simple to make! PLUS, they are moslty detox-friendly!

  1. LETTUCE CUPS – two ways

    1. LETTUCE CUPS WITH EGG SALAD

    2. LETTUCE CUPS WITH TUNA SALAD (OR CHICKEN OR CHICKPEA SALAD)

  2. EGGS WITH GREENS AND BEANS

  3. CREAMY ONE POT CAULIFLOWER SOUP - WITH SEED CRACKERS AND VEGAN CHEESE*

*the soup is the only recipe that takes more than 10 minutes, BUT the recipe makes 3 to 4 portions so it’s great to make once and enjoy twice in the week (and its still one of the quickest soups to make, and all in one pot).

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15 Healthy Snacks for Kids

Today i’m sharing my basic guidelines for holisitic nutrition - aplicable for toddlers and kids - plus 15 healthy homemade snack ideas for babies and kids, and 8 more healthy packaged snacks to buy (with links to amazon!)

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A Day of Healthy, Blood-Sugar Stabilizing Meals

The foods we eat have SO MUCH power over our blood sugar, hormones, weight, mood, energy, and essentially, our overall health and happiness. If we want to FEEL good (and LOOK good!), we have to focus on eating heathy, balanced meals that help keep blood-sugar stable.

What does a day of glucose-stabilizing meals look like?

Here is one of my go-to days of blood-sugar balancing delicious meals (which I enjoy in large portions, with dessert, too!):

Upon rising: Lemon water + probiotics (and sometimes glass of AG1 greens)

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Constipation Relief Smoothie

For those days when you feel a little “backed up” and need some help going to the bathroom, this delicious green smoothie is a great way to support your digestion and get you some good bowel movements!

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Low Sugar Smoothie Bowl for Energy, good Digestion and Immunity

How you start off your morning HUGELY impacts how you feel the rest of the day - in terms of digestion, energy, motivation and your metabolism/weight.

Today I’m sharing a delicious smoothe bowl recipe that helps STABILIZE BLOOD SUGAR, BOOST ENERGY, BALANCE HORMONES, IMPROVE IMMUNITY and can support WEIGHT LOSS.

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Healthiest Overnight Oats and Overnight "No Oats" (recipes in english & spanish)

Due to popular demand, today I’m sharing one of my new favorite breakfast recipes (that's become my Sunday “go-to” braekfast): my super heatlhy, nutritious, filling and DELICIOUS overnight oats. I’m also sharing my grain-free “no oats” version (perfect for a detox day!).

Both the overnight oats and the overnight "no oats" are low-glycemic, packed with fiber, healthy fats and protein, and don't cause glucose spikes like many other breakfasts do (especially those based on oats). They're also dairy free, gluten free and have NO added sugar of any kind.

I make slightly different versions but today I’m sharing my favorite go-to chocolate version.

Check out my blog for the recipes (in both English and Spanish). Enjoy!!

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Need a boost of energy? Try these tips and recipes

Check out my blog for 8 TIPS TO BOOST YOUR ENERGY and 2 DELICIOUS METABOLISM-BOOSTING, ENERGIZING RECIPES to start off your day right and give you energy all day long.

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Perfect Healthy Recipe For Your Next Family Dinner

Today I’m sharing one of my new favorite SUPER HEALTHY recipes (recipe in both ENGLISH and SPANISH) that is great to make for the entire family (and perfect for large gatherings). It’s suitable for anyone following a paleo or keto lifestyle (and is acceptable for most detox plans). It's a gluten-free, dairy-free, super nutritious lasagna with layers of zucchini, vegan cheese and turkey-tomato sauce. Try it and let me know what you think!

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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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Treat Yourself to a Healthy Chocolate Morning

Today I wanted to share 2 new recipes for an indulgent yet super healthy, nutritious morning when you’re craving chocolate - be it Valentine’s Day or any day that you want some extra comfort!

Plus, I’m sharing many of my previous favorite chocolate recipes - all VEGAN, DAIRY-FREE, GLUTEN-FREE, REFINED SUGAR-FREE and PRESERVATIVE-FREE.

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