A dietitian-developed warm kale salad with Tuscan kale, roasted sweet potato, quinoa, mushrooms, and pumpkin seeds, designed to support postpartum recovery, steady energy, and everyday nourishment for women in every season of motherhood.

Serves: 2 | Time: ~35 minutes | Gluten-free, dairy-free, plant-forward

"Eat Like a Mamala" is an ongoing series where we highlight the dietitians, nutritionists, functional medicine practitioners, and Mamalas who eat to heal and share how they’re doing it, with a little help from the ingredients we incorporate in our Support Snacks™, believe in, and stand by.

The Mamala mission is to serve the sisterhood by conveniently and deliciously getting in the functional whole foods our bodies actually need to heal, revive, and thrive.

More inspiration and opportunities to Nosh Well—for you and your family.

Healthy eating can so easily become another thing to perfect.

Another routine. Another rulebook. Another source of pressure during a season of life that already asks so much of women. But Samantha Hass, RD, approaches nourishment differently.

Her philosophy is rooted in simplicity, sustainability, and joy, helping women build a relationship with food that feels supportive rather than restrictive. Through her work specializing in fertility, prenatal, postpartum, and women’s health nutrition, Samantha encourages her clients to nourish themselves with whole foods in a way that still allows room for real life.

This bowl captures that philosophy perfectly.

Tuscan Kale layered with sweet potatoes, quinoa, mushrooms, pumpkin seeds, it's deeply nourishing without being complicated, and especially supportive for postpartum recovery. The kind of meal that feels grounding, satisfying, and easy to come back to again and again.

Watch it all come together 

The Recipe: Samantha Hass's Warm Kale Salad

This bowl is deeply nourishing without being complicated. A simple, wholesome bowl built with real ingredients to support steady energy, balance, and everyday nourishment.

Ingredients:

• 4 cups organic Tuscan kale, chopped

• 1 cup mushrooms, sliced

• ½ cup organic quinoa

• 1 sweet potato, cubed

• 2 tbsp sprouted roasted pumpkin seeds

• Lemon and olive oil dressing

• Optional protein: chicken, steak, salmon, or egg

How to Make This Warm Kale Salad

Preheat your oven to 400°F. Toss the sweet potato cubes and mushrooms each with a little olive oil and a pinch of salt, spread onto a parchment-lined baking sheet, and roast for 25–30 minutes until the sweet potato is tender and caramelized and the mushrooms are golden.

While those are roasting, cook your quinoa according to package instructions and set aside. Massage the kale with a drizzle of olive oil until it softens up.

Build your bowls: kale first, then sweet potato, mushrooms, and quinoa. Scatter pumpkin seeds on top and finish with a squeeze of lemon and a drizzle of olive oil. Adding a protein like chicken, steak, salmon, or a soft egg on top is also a good idea.

Why These Ingredients Support Postpartum Recovery

Sweet Potato

Comforting and filling with fiber and antioxidants that provide steady, satisfying energy. For postpartum moms, the complex carbohydrates help stabilize blood sugar and mood which is especially important during those early weeks of disrupted sleep and hormonal shifts. The vitamin A also supports breast milk quality and immune function.

Tuscan Kale

Hearty and nutrient-dense, kale holds up beautifully when massaged and pairs perfectly with warm ingredients. Postpartum moms are often depleted in iron and calcium after pregnancy and delivery, and kale delivers both in meaningful amounts. It's also rich in vitamin K, which supports healing, and folate, which remains important during breastfeeding.

Roasted Mushrooms

Earthy, savory, and deeply satisfying, mushrooms add richness and warmth without weighing the bowl down. For new moms, mushrooms are one of the few food sources of vitamin D, a nutrient many postpartum women are deficient in, and one that plays a key role in mood regulation, bone health, and immune support. Their umami depth also makes meals feel nourishing and indulgent without any effort.

Quinoa

A complete plant-based protein on its own, quinoa adds substance and keeps the meal balanced and filling. Protein needs increase during breastfeeding, and the body is working hard to recover and rebuild postpartum. Quinoa provides all nine essential amino acids, plus iron and magnesium, both commonly depleted after birth and essential for energy and muscle recovery.

Pumpkin Seeds

A small but mighty finishing touch packed with magnesium, zinc, and healthy fats. Magnesium is known as nature's calm, it supports sleep quality and nervous system regulation, two things every new mom desperately needs. Zinc supports immune function and tissue repair, and the healthy fats help the body absorb fat-soluble vitamins from everything else in the bowl.

For more dietitian-led recipes built for women's health, browse the Eat Like a Mamala series.

From One Mamala to Another

One thing Samantha consistently reminds her clients: healthy eating should feel sustainable.

Not restrictive.
Not overwhelming.
Not all-or-nothing.

Just supportive.

Her approach encourages women to focus less on perfection and more on building meals with real ingredients they genuinely enjoy eating. Meals that fit into everyday life. Meals that can be shared. Meals that help us slow down, reconnect, and care for ourselves in simple ways.

That’s something we believe deeply at Mamala, too.

Because nourishment is not about doing everything perfectly. It’s about consistently finding small ways to support yourself through every season.

And sometimes, it starts with a warm bowl and a few really good ingredients.

And on the days when a warm bowl isn't an option, when you're nursing or rocking or running out the door, a Support Snack™ is built for the same reason. A complement to your supplement. A complement to your meals. A way to keep showing up for yourself when life is full.

About Samantha Hass, RD

Samantha Hass is a Registered Dietitian specializing in fertility, prenatal, postpartum, and women's health nutrition. She helps women build a sustainable, joyful relationship with food across every season of motherhood. 

Hass Nutrition | @samanthahass.rd

FAQ

Q: Is kale good for postpartum recovery?

A: Yes. Kale is rich in iron, calcium, folate, and vitamin K, four nutrients commonly depleted after pregnancy and delivery. It also delivers fiber and antioxidants that support steady energy and recovery during the postpartum period.

Q: Why are balanced meals important postpartum?

A: Balanced meals with protein, fiber, complex carbohydrates, and healthy fats help stabilize blood sugar, support breastfeeding, and replenish nutrients depleted during pregnancy and delivery. They also support steady energy and mood during the early postpartum weeks.

Q: What does "nourishment as self-care" mean?

A: Nourishment as self-care means approaching food as a supportive and sustainable way to care for your body, not through restriction or perfection, but through consistency, balance, and enjoyment. For mothers, it means meals that fit real life and replenish what motherhood asks of the body.

Nosh Well, Mamala.