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Wellness for Women

Plant-based chef. Integrative health coach. Postpartum doula.

MY SERVICES

white ceramic bowl

Postpartum Meal Preparation

Our chef curated, health supportive meals will warm your body and calm your soul. Inspired by traditional postpartum foods from around the globe, our plant-based dishes will support your recovery from birth as well as boost your milk supply.

Integrative Health Coaching

Our health coaching is based on the Duke Integrative Medicine model. Particular focus is on women, preconception and postpartum. An investment in your health now will result in benefits galore for you and your little one down the line.

Intuitive Cooking
Classes

Learn the cooking skills that will enable you to nourish your family with confidence. Incorporate more delicious, nourishing plant-based foods into your family’s meal rotation.

Pantry Makeover & Supermarket Tour

Let us clear out all the junk from your pantry and restock it with health supportive foods. Join us for a trip to the supermarket of your choice to learn how to shop like a Chef.

Postpartum Doula
Services

We are here for you and your family during your fourth trimester. We provide evidence-based information on infant care and feeding and emotional and physical support for Mom, as well as facilitate a smooth transition to life with the new baby for Dad and siblings.

SEE ALL SERVICES

“Rather than limiting postpartum to an arbitrary 6 weeks, many midwives, childbirth educators, and postpartum doulas are encouraging women to see the postpartum as a fourth trimester, thus allowing themselves at least a full 3 months for physical recovery, spiritual integration, and emotional assimilation. ”

Dr. Aviva Romm
Natural Health after Birth: The Complete Guide to Postpartum Wellness

ABOUT ME

I’m Elise Abbruzzese, founder of Hera Be Well. 

I am, first and foremost, a mom. I am also a chef, integrative health coach, and postpartum doula.

I work with women who want to attain healthy balance in every aspect of their lives. My clients know intuitively that this is the optimal way to enter motherhood, but they need guidance and support in this endeavor.

MY STORY

“Eating well can be the first thing to get sacrificed when time, energy, and resources are lacking, yet – paradoxically – the demands of postpartum require you to stay very well fed. You have to refuel after the massive effort of birth while simultaneously doing something extraordinary: creating sustenance for a baby with your own body! It’s incredible! And it requires energy in the form of food.”

Heng Ou
The First Forty Days: The Essential Art of Nourishing the New Mother

STAY IN THE KNOW

Warm Vegetable and Arugula Salad Arugula dressed with simple ACV-EVOO vinaigrette, roasted beets and fennel, farro and butter beans with sautéed shallots, mint, walnuts. This is a great winter salad - warming and satisfying. #vegan #plantbasedchef #postpartumchef #cheflife #momlife #greenwichmoms #stamfordmoms #warmsalad #🥗

Warm Vegetable and Arugula Salad Arugula dressed with simple ACV-EVOO vinaigrette, roasted beets and fennel,...

For dinner tonight, I made this quinoa bowl with purple kale, homemade mushroom-bean burgers, and sweet potato mash. Want to learn how to cook delicious, nutritious plant-based dishes for your family? DM me about intuitive cooking classes! Be well! Elise #vegan #plantbasedchef #greenwichmoms #stamfordmoms #ryemoms #armonkmoms #newcannanmoms #darienmoms #westportmoms #norwalkmoms #postpartumchef #momlife #cheflife #beanburger #quinoabowl #kale #sweetpotatoes #cookingclasses #intuitivecooking

For dinner tonight, I made this quinoa bowl with purple kale, homemade mushroom-bean burgers, and...

This face kind of reminds me of our dog, Savannah. She’s half Chihuahua, half Cavalier, and 100% lovable. The base is a creamy tomato soup packed with lots of plant foods! The soup is garnished with roasted broccoli and toasted @breadalonebakery whole wheat sourdough. Grilled cheese would be fun too. Full recipe below: Vegan Creamy Tomato Soup Servings: 6 1 bulb garlic 1 cup cashews 1 cup hot water 4 tbsp extra virgin olive oil, divided 1 red onion, diced 1 yellow onion, diced 3 carrots, diced 2 ribs of celery, diced 1 zucchini, diced 1 14oz can butter beans, drained and rinsed 2 14.5oz cans roasted tomatoes 1 8oz can tomato sauce 1/4 cup fresh basil, chopped 1 tsp dried oregano 2 cups water 1 bunch broccoli Salt to taste Toast or grilled cheese 1. Cut garlic bulb in half, lengthwise, place on a piece of aluminum foil, drizzle each half with olive oil and sprinkle with salt. Put halves back together, wrap in foil, and roast in oven at 375 for ~40 minutes. 2. Meanwhile, soak cashews in hot water. 3. Add onions, carrots, celery, and zucchini to large pot and sauté in 2 tbsp olive oil for 10 minutes over medium heat to soften the vegetables. Add tomatoes, tomato sauce, basil, oregano, water, and a few big pinches of salt. Bring to boil them simmer on medium-low for 30 minutes 4. Chop broccoli, toss with olive oil and salt, and roast for 15-20 minutes. 5. Toast bread or make grilled cheese if desired. 6. Add roasted garlic, cashews, and butter beans to the soup and stir to evenly distribute the ingredients. Blend in high powered blender in two or three batches, transferring blended soup to another large pot. Add additional salt to taste. 7. Let your kids make their own funny face! Be well! Elise #vegan #plantbasedchef #tomatosoup #grilledcheeseandtomatosoup #kidfood #greenwichmoms #stamfordmoms #ryemoms #armonkmoms #newcannanmoms #darienmoms #westportmoms #norwalkmoms #postpartumchef #momlife #cheflife

This face kind of reminds me of our dog, Savannah. She’s half Chihuahua, half Cavalier,...

The kids are in bed. It’s time for dessert 🙌 @renewalmill Dark Chocolate Brownie with @so_delicious cashew milk peanut butter brownie ice cream Be well! Elise #browniesundae #valentinesday #vegan #plantbasedchef #greenwichmoms #stamfordmoms #ryemoms #armonkmoms #newcannanmoms #darienmoms #westportmoms #norwalkmoms #postpartumchef #momlife #cheflife

The kids are in bed. It’s time for dessert 🙌 @renewalmill Dark Chocolate Brownie with...

Wishing everyone a happy Valentine’s Day, especially @jasonabruz 💗🍝🥦🌶️🥕🥦 Whole wheat spaghetti, homemade walnut-lentil balls (I’ll post the recipe another day), basil, Calabrian chili-olive tapenade, roasted broccoli. Be well! Elise #valentinesday #pizzabagel #meatlessmeatballs #vegan #plantbasedchef #greenwichmoms #stamfordmoms #ryemoms #armonkmoms #newcannanmoms #darienmoms #westportmoms #norwalkmoms #postpartumchef #momlife #cheflife

Wishing everyone a happy Valentine’s Day, especially @jasonabruz 💗🍝🥦🌶️🥕🥦 Whole wheat spaghetti, homemade walnut-lentil balls...

Craving PB&J? Try this PB&J Seed Pudding! (full recipe below) 1/2 cup vanilla forager yogurt drink 1/2 cup unsweetened forager yogurt drink 2 tbsp chia seeds 2 tbsp ground flaxseeds 2 tbsp hemp seeds 2 tbsp peanut butter 5 strawberries, finely chopped 1. In a liquid measuring cup, add the vanilla and unsweetened yogurt drinks and stir. Then add the chia seeds, ground flaxseeds, and hemp seeds and stir well so there are no lumps. Let sit for 10-15 minutes until the seeds absorb the yogurt drink and the mixture has a pudding consistency. 2. Slather the peanut butter onto the bottom of a pint-sized mason jar. Add the pudding to the jar and top with strawberries. Be well! Elise @foragerproject #chiapudding #flaxseeds #hempseeds #plantbasedprotein #plantbasedomegas #vegan #plantbasedchef #greenwichmoms #stamfordmoms #ryemoms #armonkmoms #newcannanmoms #darienmoms #westportmoms #norwalkmoms #postpartumchef #momlife #cheflife

Craving PB&J? Try this PB&J Seed Pudding! (full recipe below) 1/2 cup vanilla forager yogurt...

This “Hulk Risotto” (full recipe below) is packed with gut-friendly vegetables (onions, garlic, asparagus, spinach and peas) and made with short grain brown rice. It has a kid approved name and taste - my daughter even asked to have the leftovers for lunch tomorrow! Brown rice takes a little longer to cook than Arborio rice so use the latter if you’re in a rush to get dinner on the table. Risotto is a really intuitive dish to make. Once you make it a couple of times, you can wing it with whatever veggies and beans you have on hand. Unless you’re looking for an arm workout, the key is to add 2/3-3/4 of the water up front, not ladle by ladle the whole time, so you don’t have to stand next to the stove for the full 30-45 minutes. Hulk Risotto Servings: ~4 2 tbsp extra virgin olive oil 2 yellow onions, small dice 1 full garlic bulb, minced 1 1/2 cups short grain brown rice 6-7 cups water or stock (start with 4-5 cups for Arborio rice) + more to achieve the perfect consistency 1 bunch asparagus, chopped 1 cup frozen peas 1 cup frozen spinach Salt and pepper to taste (Don’t be stingy. The salt enhances the flavor of the vegetables. Add a little at a time and keep tasting until the dish is perfectly seasoned.) 1. Sauté onions in olive oil over medium flame for ~8 minutes until translucent and starting to caramelize. Add garlic and sauté for additional 2 minutes. 2. Add rice and stir to infuse rice with the onion & garlic flavor. Add 6-7 cups of stock/water, bring to a boil over high heat, and then reduce to medium and simmer, stirring every few minutes, until most of the liquid has been absorbed by the rice. 3. Add the asparagus and ~1/2 cup of water and continue to cook, stirring frequently but not constantly. 4. Keep adding water one ladle at a time until desired consistency is achieved. Stir in the peas and spinach at the end and make sure they are heated through before serving. Optional: If additional cheesiness is desired, add nutritional yeast or a little white or chickpea miso (vegan) or pecorino Romano (vegetarian). Be well! Elise #risotto #pizzabagel #vegan #plantbasedchef #greenwichmoms #stamfordmoms #postpartumchef #momlife #cheflife

This “Hulk Risotto” (full recipe below) is packed with gut-friendly vegetables (onions, garlic, asparagus, spinach...

Check out this @bonappetitmag Warm Seven-Layer Skillet Dip. I substituted @minimalistbaker 5-Minute Vegan Cashew Queso to make it vegan! I also substituted avocado oil for the butter. I forgot to grab nooch (nutritional yeast) during my grocery trip, and the queso was still delicious without it. It was a huge hit with my omnivore friends! I’ll definitely be making it again for #marchmadness 🏀 So many plant foods in one place!!! Be well! Elise #dairyfree #plantbased #superbowl #vegan #cheflife #momlife #greenwichmoms #stamfordmoms

Check out this @bonappetitmag Warm Seven-Layer Skillet Dip. I substituted @minimalistbaker 5-Minute Vegan Cashew Queso...

Kumquat-Jackfruit Seed Pudding 💛🧡 Full recipe below… Did you know that the American Gut Study, the largest published study to date of the human microbiome, found that people regularly eating more than 30 different types of plant foods (fruits, vegetables, grains, legumes, nuts and seeds) each week had a significantly more diverse microbiome than those eating 10 or fewer different plant foods a week. This pudding is packed with 5 different plant foods in one meal, and that’s not counting the plants (and probiotics) in the base yogurt drink @foragerproject 1/2 cup mango forager yogurt drink 1/2 cup unsweetened forager yogurt drink 1/2 cup jackfruit, chopped 1/2 cup kumquats, quartered 2 tbsp chia seeds 2 tbsp ground flaxseeds 2 tbsp hemp seeds 1. In a liquid measuring cup, add the mango and unsweetened yogurt drinks and stir. Then add the chia seeds, ground flaxseeds, and hemp seeds and stir well so there are no lumps. Let sit for 10-15 minutes until the seeds absorb the yogurt drink and the mixture has a pudding consistency. 2. Add the jackfruit to a pint-sized mason jar followed by the pudding and then top with kumquats. 3. Serve with your favorite herbal tea or infusion for a deliciously filling, nourishing, and hydrating breakfast or lunch for you…and the little friends in your tummy 😉 Be well! Elise #vegan #guthealth #plantbased #digestivehealth #cheflife #momlife #greenwichmoms #brekkie #chiapudding

Kumquat-Jackfruit Seed Pudding 💛🧡 Full recipe below… Did you know that the American Gut Study,...

Lunchtime! Avocado toast with black sesame seeds and sunflower seeds. Homemade split pea soup. Pink grapefruit. Brightly balanced flavor, texture, and nutrition! #greenwichmoms #stamfordmoms #plantbasedchef #integrativehealthcoach #longevitylifestyle

Lunchtime! Avocado toast with black sesame seeds and sunflower seeds. Homemade split pea soup. Pink...