Postpartum Recipe: Customizable Banana, Oat and Nut Loaf (or Muffins)

Julia Neale • February 14, 2024

.

 

Postpartum recipe ideas

Customizable Banana, Oat and Nut Muffins Recipe


I’ve had this recipe for over a decade. Scrawled on an old notebook page, which has long since lost it’s original book. It’s a great breakfast or snack muffin, as it’s not too sweet and is nutrient dense. It's great for supporting lactation as it's easy to eat, is made of uncomplicated ingredients, full of nutrients, energy and oats, which can assist in establishing a milk supply. 

I’ve included some customizable options here, and I’ve tried them all myself. I always use cups and spoons for this tried and true North American style recipe, but have included weights if you don’t have cups and spoons but I've never tested it measuring by weight. I have always used Canadian cups, which aren’t exactly the same as American ones. It’s easy to remember, 1 cup= .25 of a Litre/250mL. 


You can bake this recipe into muffins or into a load for banana bread and they can be frozen for up to 4 months which makes it a fantastic nesting party recipe, or one to prepare and freeze before baby arrives. I made this this week for a dear friend, who had her baby a few weeks ago, for her meal train. I love including a dessert or a snack when I do a meal train drop off, because it just gives something a little extra for the new family, and they need as much love and support as we can give.


Prep time: 10 minutes

Cook time: Muffins 20 minutes, Bread 35 minutes

Yield: 12 large muffins or 1 loaf


Ingredients:

1 cup (120g) white flour

½ cup (60g)  whole wheat or spelt flour

1 cup (100g) oats

½ cup (75g) chopped nut of choice (I prefer pecans)

⅓ (75g) cup brown sugar

1.5 tsp baking powder

1 tsp baking soda

½ tsp salt

1 egg lightly beaten

¾ cup (166 mL)  milk of choice

⅓ cup oil (of choice) (83 mL) or melted butter (see notes)

½ tsp of vanilla

1-2tsp of spices (I like 1 tsp of cardamom and cinnamon each)

1 cup (250mL) mashed banana (about 2-3 bananas)

Instructions:


Preheat oven to 190 degrees celsius (no fan)


Mix all the dry ingredients except the nuts in a medium bowl, set aside


Mix all wet ingredients in a large bowl with a hand or electric whisk


Mix the wet and dry together, by hand, with a whisk, then fold in the nuts


Pour into prepared muffin liners (or use nonstick spray on your muffin tin) or a lined loaf pan, whichever you are using. 


Cook times can vary by up to 10 minutes, depending on how you customized your muffins. I’ve included the lower end of the baking time as a guideline. Use a cake tester or fork and when it comes out pretty much clean, then they’re ready.


Notes: You can make your own brown sugar by rubbing a teaspoon of molasses (Tafelmelasse in German) in 1/3 of a cup of white sugar.


By Julia July 22, 2025
When you’re navigating the unknowns of pregnancy, birth, or postpartum recovery—especially with complications—it helps to have clear, supportive information at your fingertips. ChatGPT can offer that, but how you ask makes a big difference in what kind of help you get. Here’s a practical guide to help you get personalized and holistic support from ChatGPT: 1. Start with context Give your current stage: "I'm 28 weeks pregnant..." "I'm 3 weeks postpartum..." "This is my second baby, and I had a traumatic birth last time..." The more context you provide, the more tailored the support can be. 2. Include medical or emotional concerns Mention specific complications or symptoms: Preeclampsia, gestational diabetes, breech baby, birth trauma, anxiety, NICU time, blood test values etc. If you’re unsure what's going on, just describe your symptoms or feelings. 3. Ask holistically If you want more than just medical info, ask for it: “Can you explain this medically and emotionally?” “What are some lifestyle, mindset or nutrition tips too?” “What’s the gentle way to approach this?” 4. Use clear, open-ended questions Examples: “I have placenta previa at 30 weeks. What are my options, and how can I prepare mentally and physically?” “What are ways to emotionally process a birth that didn’t go to plan?” “What are red flags in postpartum healing that I should not ignore?” Remember: ChatGPT isn't a replacement for your village or medical care, but it can be an informed starting point to help you ask better questions, know when to access specialized and feel less anxiety.
maternity service, maternity leave switzerland
By Julia May 6, 2025
Maternity Leave: it's Time for a Re-Brand and a Re-Frame
PYP and birth, Primary years program birth, inquiry cycle birth, teacher birth worker
By Julia May 6, 2025
Bear with me—this is going to get pretty niche. And pretty personal, which isn't how I normally like to write my blog posts, but here we go. Before I became a birth worker, I was a teacher—primarily working within the International Baccalaureate Primary Years Program (PYP). After I had my first child, I enjoyed a long maternity service and year later, I experienced the tragic loss of my second son at six months of pregnancy. Amidst the traumatic circumstances and grief, my second birth experience was one of love, humanity, and an unexpected sense of beauty and gratitude. My first birth, on the other hand, was far more painful, impersonal and traumatic. I don’t use the word trauma lightly in either case, but the contrast between the two experiences stirred something in me. So, I did what any PYP teacher would do. I noticed the tension between these experiences, I began investigating and eventually, I had a question. "Why are some births traumatic?". I followed this question into a years long self-directed inquiry. Inquiry, we are taught as PYP teachers, is a cycle provoked when we are engaged and want to discover more. It is a truly motivating and remarkable stance on learning, when we approach learning as inquiry. Different authors and thinkers have created their own cycles, which make great posters for classroom walls, but even they will not teach it in rigid terms. In all models of inquiry, some core components remain pretty much the same: there’s a provocation, a period of time spent investigating, there’s reflection, and finally, action. My own inquiry into birth experiences led me through a rich and messy journey—just like learning often is. It didn't follow the tidy stations of an inquiry cycle poster on a classroom wall (gosh the hours spent agonising over rigid frameworks is something I don’t miss). Instead, it kind of spiralled. I found that I was re-visiting elements of this cycle again and again and again. It is fun, it is exhilarating, it is frustrating and it is reflective. The action elements have been profound and unexpected, like: Giving birth to my third son in 2022 (in case you're wondering: it was wonderful, not a lick of trauma anywhere in sight) Beginning my training as a birth worker, first with KG Hypnopbirthing, then with Birthing from Within and many more amazing institutions and mentors Launching my own website and leading in-person courses (especially that first one back in 2023, first day of school jitters are REAL in all contexts!) Creating the Swiss Birth Stories Podcast This work—rooted in research, connection, experience, reflection, and inquiry—has become one of the most meaningful chapters of my professional and personal life, and I am really loving this journey.