These filling and nutrient-dense bars are a great source of fiber and are rich with vitamins, minerals, and omega 3’s! They’re the perfect snack to have on hand for a new mom, especially for those groggy 3AM nursing sessions where you feel like you want to eat everything in sight but are too tired to get up and make a snack. In those early weeks, I kept a bag of these by my bed next to my huge water bottle so that I could refuel after nursing! These bars aren’t just for nursing moms, though! No matter how you feed your baby or whether you had a vaginal birth or a cesarean-section, the ingredients in these bars give your body nutrients that it needs to help you recover. These bars are also a great nutrient-packed snack for expectant moms! (Or anyone for that matter! I’d gladly hand these over to my kids!)
I was so thankful for my friend who visited me in the hospital after I had my youngest; she brought me a bag of these bars with her recipe attached. I swear I ate half the bag before I was discharged! 🙂 She said that this is a forgiving recipe so to feel free to play around with the ingredients to make your own custom version. She uses apple juice sometimes instead of the applesauce. By the way, the amount of brown sugar in these bars is pretty low, but if you’re avoiding refined sugar, sub for ¼ cup honey or maple syrup. I haven’t tried it yet, but it should work! If you want to make them before your due date and have them ready to go, cool completely but do not cut into individual servings. Wrap tightly in plastic wrap, then wrap again tightly with foil or freezer paper. Freeze up to 3 months. When ready to serve, thaw at room temperature before cutting into individual servings.
So, why are these bars SO good for new mamas? Check out the ingredient information below!! (Follow the links within the list below for even more info on specific nutrients.)
Oats are thought to be a calming food that helps you to release more oxytocin, which boosts milk production. Oats are also a great source of iron; studies have shown that a low iron supply can decrease your lactation greatly. Oats contain saponins, which are sweet, soap-like substances that have immune-stimulating and antibiotic effects. The body can use saponins as precursors to the production of hormones, including the pituitary hormones that stimulate lactation. Oats are also a good source of fiber.
Whole wheat flour is a great source of fiber. Half a cup contains 6.4 grams, while ½ cup of white flour only contains 1.3 grams. Whole wheat flour contains several vitamins, including folate, riboflavin, B-1, B-3, and B-5, at much higher levels than white flour.
Rye flour is rich in dietary fiber and iron. It is also a nutritious source of antioxidants and nutrients including selenium, phosphorous, magnesium, copper, zinc and protein. Rye contains the naturally occurring plant compounds, lignans, which increase the formation of plasma enterolactone by intestinal micro flora. Enterolactone is beneficial in lowering the risk of certain cancers.
Unsweetened applesauce provides about 3 grams of fiber (11% of daily value) per cup. Apples provide high amounts of beneficial phytochemicals, including catechin, chlorogenic acid, phloridzin and quercetin, which act as antioxidants to prevent cell damage. Applesauce can supply as much as 80% of your daily allowance of vitamin C.
Shredded coconut provides fiber, healthy fats, iron, protein, manganese, selenium, copper, and zinc.
Flax seeds are high in Omega-3 fatty acids, plant lignans, and both soluble and insoluble fiber. As mothers breastfeed, their fatty acid stores are depleted within the milk that is being pumped or consumed by baby.
Chia seeds are rich in antioxidants and full of fiber, magnesium, zinc, iron, and calcium. They are an excellent source of omega-3 fatty acids.
Blackstrap molasses contains vital vitamins and minerals, such as iron, calcium, magnesium, vitamin B6, potassium, manganese, and selenium. About 5 tablespoons of blackstrap molasses contains 50 percent of the recommended daily allowance of calcium, 95 percent of iron, and 38 percent of magnesium. These nutrients are essential for your recovery from childbirth, no matter your method of delivery.
Nuts contain many vitamins and minerals. Many nuts are rich in omega-3 fatty acids, and all nuts provide good fiber. To learn about the health benefits of specific nuts, go here, and click the nut you’re interested in!
Chocolate chips: Try to find dark chocolate chips (like Ghirardelli 60% Cacao Bittersweet Chocolate Chips, which you might want to chop up since they’re ginormous) or chop up some good quality dark chocolate bars (70% or more is best), you’ll get the benefits of all those antioxidants!
Postpartum Bars
2 cups oats (old-fashioned, quick, or a mix of both)
½ cup whole wheat flour (regular or “white whole wheat”)
1 cup rye flour (OR regular whole wheat or “white whole wheat”)
1 cup unsweetened applesauce
¼ cup unsweetened shredded coconut (optional)
¼ cup flax meal (ground flax seeds—can be subbed for ground chia seeds or do 50/50 mixture)
1 cup dried fruit (optional—raisins, dried cranberries, dried blueberries, etc.)
1 tsp cinnamon
4 TB brown sugar
2 TB blackstrap molasses
½ cup oil (ideally melted virgin coconut oil)
¼ cup chopped nuts (optional—any nuts—walnuts, pecans, peanuts, almonds, etc.)
½ cup chocolate chips (optional—mini or regular)
Dump all ingredients into a large bowl; mix well. It will be thick and gloppy.
Scrape into a greased or parchment paper-lined 9×13 pan; spread so that it’s an even layer.
Bake at 375 degrees for 25-30 minutes.
Cool, and cut into bars or squares.
FLOUR NOTE: Are you gluten-free? You may sub both flours with a gluten-free flour blend. You can also do ½ cup oat flour and 1 cup gluten-free flour blend.
ADD-IN NOTE: Use at least one of the sweet add-ins (chocolate chips or dried fruit) to make it a little more fun and add some sweetness.
>>> DOWNLOAD PRINTER-FRIENDLY RECIPE HERE!
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