2 healing recipes for post-miscarriage recovery

Miscarriage recovery is never easy, and involves both nurturing your body and healing your beautiful heart. Nutrition plays a pivotal role in this healing process. By choosing the right foods—protein for tissue repair, healthy fats for hormonal balance, and a wealth of vitamins, minerals, antioxidants, and fibre from fruits and vegetables—you provide your body with the support it needs to naturally and gently recover.

Below are simple, yet nourishing meal ideas that incorporate these essential nutrients to support your recovery journey. Take it one step at a time.

Recipe 1: Protein-rich quinoa and roasted vegetable bowl

This recipe not only offers a balance of protein, healthy fats, and carbohydrates but also introduces a variety of flavours and textures, making it a more satisfying and nutritious meal that’s easy to get down.

miscarriage recovery recipe

What you’ll need:

  • 1 cup cooked quinoa
  • A mix of your favourite vegetables, such as:
    • Bell peppers (red, yellow, green)
    • Zucchini
    • Cherry tomatoes
    • Eggplant, diced
    • Red onion, sliced
  • 1 avocado, sliced
  • 1/4 cup toasted almonds or pumpkin seeds
  • 2 tablespoons olive oil
  • 1 lemon (for juice and zest)
  • Salt and pepper to taste
  • 1 teaspoon smoked paprika or cumin (for extra flavour)
  • Fresh herbs like parsley or cilantro, chopped (optional)
  • 2 tablespoons tahini or hummus (for dressing)
  • 1 garlic clove, minced (for dressing)
  • 1 teaspoon honey or maple syrup (for dressing)


  1. Roast the Vegetables: Toss the bell peppers, zucchini, cherry tomatoes, eggplant, and red onion with olive oil, salt, pepper, and smoked paprika or cumin. Spread them on a baking sheet and roast in a preheated oven at 400°F (200°C) until tender and slightly caramelised, about 20-25 minutes.
  2. Prepare the quinoa: Cook quinoa according to package instructions. Fluff with a fork and season with a little salt and lemon zest.
  3. Make the dressing: Whisk together tahini or hummus, lemon juice, minced garlic, honey or maple syrup, and a pinch of salt. Adjust the consistency with a little water if needed.
  4. Now you’re ready to assemble your bowl:
    Place a serving of quinoa in a bowl, top it with roasted vegetables, add sliced avocado and toasted almonds or pumpkin seeds for crunch, drizzle with tahini or hummus dressing, and garnish with fresh herbs if desired

Recipe 2: Comforting whole grain oatmeal

Nurture your body with this super simple recipe, designed to support your recovery journey. Packed with essential nutrients and a creamy texture, it’s a soothing and nourishing choice for any time of day.

miscarriage recovery recipe

What you’ll need:

  • 1 cup rolled oats
  • 2 cups almond milk (or any plant-based milk)
  • 1-2 tablespoons honey or maple syrup
  • 1 ripe banana, sliced (or apple, diced)
  • 1 tablespoon flax seeds or chia seeds
  • 1/4 teaspoon cinnamon or nutmeg
  • A pinch of salt
  • 1/4 cup mixed berries (like blueberries, raspberries, or strawberries)
  • 2 tablespoons chopped nuts (like almonds, walnuts, or pecans)
  • 1 tablespoon natural peanut butter or almond butter (optional)
  • Greek yogurt or plant-based yogurt for topping (optional)
  • A sprinkle of coconut flakes or granola (for texture)


  1. Cook the oats: In a medium saucepan, bring the almond milk to a gentle boil. Add the oats, a pinch of salt, and cinnamon or nutmeg. Reduce the heat and simmer, stirring occasionally, until the oats are soft and have absorbed most of the milk (about 5-7 minutes).
  2. Sweeten the oatmeal: Once the oats are cooked, remove from heat. Stir in honey or maple syrup and vanilla extract if using.
  3. Add seeds: Stir in the flaxseeds or chia seeds. Let the mixture sit for a minute to allow the seeds to swell and thicken the oatmeal.
  4. Now you’re ready to assemble your bowl: Pour the oatmeal into a bowl, add sliced banana or apple, mixed berries, and nuts, top with a dollop of peanut or almond butter and optional Greek or plant-based yogurt, and finish with coconut flakes or granola for crunch.

These recipes, crafted for ease and gentleness, are rich in nutrients vital for healing after a miscarriage. Complement your nourishment with our premium prenatal multivitamin to support recovery and your nutritional repletion. Remember, caring for your physical health with nurturing foods is an essential part of the journey.

So treat yourself kindly, be extra patient, and allow your body, mind and soul the time they need to heal.

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Visit our shop to find out more about The Prenatal supplement to help support a healthy pregnancy.

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