Postpartum Freezer Meal Prep | Gluten and Dairy Free Healthy Snacks
- Mama Health, Meal Prep, Postpartum Health
With only a few (or less!) weeks to go before baby number 2 arrives, I really wanted to get a healthy, postpartum freezer prep done.
Today I’m starting my pre-baby prep with healthy snacks I can freeze because if there’s one thing every new mum needs, it’s healthy snacks!
This snack meal prep is breastfeeding friendly, with ingredients that can even help to boost milk supply.
They’re great even if you aren’t breastfeeding (or don’t have a baby haha!) because they’re a well balanced snack with plenty of energy nutrients.
The recipes in the video are below, you can print them out or screenshot them.
Don’t forget to tag me on instagram if you make them @the.mama.way
– I LOVE seeing your pictures.
RECIPES
- Banana Muffins (or bread) – I’m using banana bread recipe and just baking for 30 minutes or until toothpick comes out clean.
- Lactation or ‘Mummy Cookies’ (cos they’re good for everyone – not just lactating people haha!)
- Blueberry Oat Bars
*If you can’t have oats, you can sub for almond meal.
Easy, No Fail Gluten Free Banana Bread
A high protein, low sugar banana bread that you can feel good about! It's rich in minerals, antioxidants and fibre and is the perfect snack or breaky on the go.
Servings: 8 slices
Ingredients
- 3 med-large v.ripe bananas⠀
- 3 TBS coconut oil ⠀
- 2 TBS honey/maple syrup⠀
- 1 tsp vanilla extract ⠀
- 3 eggs ⠀or flax eggs
- 1 TBS lemon juice ⠀
- 2 cups almond meal ⠀
- 2 TBS vegan protein powder⠀
- 1 tsp baking powder
- 1 tsp cinnamon ⠀
Instructions
- Preheat oven to 180°
- Mix ingredients, pour into a lined loaf dish (mixture will be thick).
- Bake for 50-70 mins (depends on oven/how much banana is used and moisture you like, check after 50mins)
- *Cover with tin foil halfway if over browning
Healthy Gluten and Dairy Free Lactation Cookies
A healthy and delicious lactation cookie recipe that will not only support breastfeeding but also energy levels! Wheat, Dairy and Refined Sugar free.
Servings: 18 Cookies
Ingredients
- 4 TBS Coconut Oil
- 1 tsp vanilla extract
- 1/4 cup coconut sugar
- 1 cup almond meal
- 1 cup oats
- 1/3 cup pumpkin seeds
- 1/4 cup flaxseeds ground
- 1 large egg
- 50 grams dark chocolate min 70% chopped or chocolate chips
- 1-2 TBS of almond milk if needed to help mixture stick together.
Instructions
- Pre heat oven to 180C
- Ground your flaxseeds and half the pumpkin seeds into a fine meal in a NutriBullet or food processor. If you like, you can ground the oats and all pumpkin seeds if you don't want a really textured cookie.
- Mix all ingredients together in a bowl until well combined, adding almond milk if needed to help stick together.
- Roughly chop chocolate and stir in last.
- Roll into small bowls and place on large baking sheet lined with baking paper.
- Gently press down with a spoon to flatten then place in the oven for 15minutes or until edges are golden.
- Leave to cool before transferring them as they will firm up as they cool.
- Store in an airtight container or large freezer bag in freezer if freezing, or airtight container in fridge or pantry (depending on how hot it is where you live).
Mama Blueberry Oat Bars
The perfect food to support new mums to support energy levels and milk supply if breastfeeding.
Servings: 8 slices
Ingredients
- 2 cups oats
- 1/4 cup flaxseed meal (ground linseeds)
- 3/4 cup almonds
- 1/4 cup pumpkin seeds
- 2 Tablespoons Pea or Brown Rice Protein Powder I use Vital Protein
- 1 cup fresh or frozen blueberries
- 1/2 cup pitted and chopped dates
- 1/3 cup 100% maple syrup
- 1/2 tsp vanilla
- pinch of sea salt
Instructions
- Preheat oven to 180C. In a food processor or blender (will need to pulse), combine 1 cup oats, almonds, linseeds, brewers yeast, pumpkin seeds, protein powder, and salt. Blend until all combined. Add dates, maple syrup and vanilla. Process for another 30 seconds. add blueberries and remaining 1 cup oats. Blend combined and sticking together.
- Line an 8x8 square pan with baking paper and press mixture into pan. Put in the oven for 20 minutes until edges are golden. Cool completely before cutting into bars.
Notes
- You can leave out the protein powder or sub for almond meal.
- If making in a high speed blender, blend dry ingredients and wet ingredients separately then mix together in bowl.
- Add less or more maple syrup to suit your taste.
- If your really feeling like your supply is low, add more brewers yeast but be sure to add more liquid and maple syrup (or stevia).
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