It would be pointless to remind you it is tough task to breastfeed, right? You’ve possibly learned as much already. In order to maintain your breast milk supply, you undoubtedly know that your body requires to be well nurtured. But having the time to prepare a fast meal or snack can be difficult. And let’s face it, healthy eating right now might be the last idea on your mind Nevertheless, it’s essential to constantly fuel yourself so that you can genuinely experience your best while breastfeeding.
Luckily, there are several lactation-boosting recipes made with spices that are rapid and simple that can help increase your supply of milk. Besides, for a breastfeeding mom, these recipes are filled with nutrients that you require. Here are a few delicious recipes that can help maintain you energetic and provide a boost to your milk production.
Good ingredients like flax seeds, blueberries, and eggs are filled with these easy-to-make blueberry lactation muffins. Plus, for organic sweetness they’re gluten free and contain honey, so they are also lower in sugar than typical muffins.
- 2 eggs
- 1/2 teaspoon salt
- 1/3 cup raw honey
- 1/2 cup ground flax
- 1/2 cup tapioca flour
- 1 tablespoons oat flour
- 1/2 teaspoon cinnamon
- 1 teaspoon baking soda
- 1 teaspoon vanilla extract
- 3 tablespoons brewers yeast
- 1 1/4 cups gluten free oat flour
- 1 1/4 cup blueberries plus more for topping
- 2 tablespoons coconut oil melted and cooled
- 1 teaspoon lemon juice or apple cider vinegar
- 1/3 cup unsweetened vanilla almond milk or coconut milk
- Preheat the furnace to 350·F. Strip 9-10 muffin cups with liners and spray nonstick cooking spray on the liners (I like coconut oil spray).
- Mix together the oat flour, tapioca flour, ground flax seed, brewer’s yeast, cinnamon, baking soda and salt in a small to medium cup.
- Mix together the eggs, sugar, vanilla, almond milk, coconut oil and lemon juice in a separate large bowl until smooth and well mixed. For wet ingredients, add dry ingredients and stir until just mixed.
- Add the blueberries and toss with 1 tablespoon of oat flour in the same bowl with the dry ingredients. This allows them not to sink the muffins to the floor. The batter’s going to be really thick.
- Fill the ready muffin liners all the way to the tip, but not over the top, using a large spoon. 9 to 10 muffin cups should be filled with it. Until baking, place a few additional blueberries on top of each one. Bake for 20-24 minutes in the preheated oven or until the inserted toothpick comes out clean.
- Switch the muffin tin to a wire cooling rack and wait 5-10 minutes to cool, then extract the muffins from the tin and enable them to cool fully or serve warm.
Pumpkin Spice Lactation Smoothie
A typical pumpkin spice latte provides all the taste of this pumpkin lactation smoothie. Plus, it’s filled with nutritious ingredients, such as pumpkin, which can naturally improve your milk supply from Trusted Source. To help your breastfeeding needs, note to select dairy milk or milk supplements that are fortified with vitamin A, vitamin D, calcium, and even vitamin B-12.
- 1 carrot (chopped)
- 1/8 teaspoon ginger
- 1/8 teaspoon cloves
- 1/4 teaspoon nutmeg
- 1/2 teaspoon cinnamon
- 1 teaspoon vanilla extract
- 1/2 cup mango (fresh or frozen)
- 1 tablespoon collagen peptides (optional)
- 1 tablespoon pumpkin puree (canned or fresh)
- Honey (or other desired sweetener) to taste (optional)
- 1 ½ cups unsweetened coconut milk (or other milk of choice)
- Put all ingredients in blender
- Mix until creamy & smooth.
The no-bake bites are great in between breastfeeding sessions or when you’re on the go for a fast snack. It only takes 10 minutes for them to put together, and they will surely fulfill your sweet cravings in a quick, productive way.
- 1/2 cup honey
- 1 teaspoon vanilla
- 2 cups old-fashioned oats
- 1/2 cup dark chocolate chips
- 3 tablespoons brewer’s yeast
- 1/2 cup ground or milled flaxseed
- 1 cup peanut butter or almond butter
- Add all the ingredients excluding the chocolate chips to the bowl of an electric mixer fitted with a paddle attachment. Blend until the mixture is well mixed, at a low level. Stir the chocolate chips together.
- Roll the mixture into smooth 2-tablespoon-sized balls and put on a baking sheet lined with parchment. Put it for 30 minutes in the fridge or enjoy it straight away. When the bites are set, move them to an air-tight box and store them for up to 2 weeks in the fridge.
Healthy Lactation Cookies
Everyone, every now and again, wants a cookie. Breastfeeding parents, in particular! To make a tasty and nourishing cookie, this recipe blends nutritious ingredients such as oats, flax, brewer’s yeast, and spices.
- 3/4 cup oat flour
- 1/4 teaspoon sea salt
- 1/2 teaspoon cinnamon
- 1 teaspoon vanilla extract
- 1/2 teaspoon baking soda
- ½ cup melted coconut oil
- 1/2 teaspoon baking powder
- 2 1/4 cups quick cooking oats
- 3 Tablespoons brewer’s yeast
- 2 Tablespoons ground flaxseed + ⅓ cup water
- 1/2 cup chocolate chips (dairy-free, if needed)
- 1 cup coconut sugar (organic brown sugar works too)
- Heat oven to 350 350°F.
- Create flax eggs by whisking the ground flaxseed and water combined. Only set aside.
- Spray two baking sheets with parchment or Silpat cooking spray or line and set aside.
- Combine the oats, oat flour, brewer’s yeast, baking soda, baking powder, cinnamon, and salt in a medium dish. Only set aside.
- Blend the oil, sugar, flaxseed eggs, and vanilla together in a large mixing bowl until smooth. Apply the dry ingredients and the wet ingredients to the bowl and stir until mixed. Shake the chocolate chips gently.
- Drop cookie dough on baking sheets with rounded tablespoonfuls about 2 inches apart using a spoon or cookie scoop. Push each cookie down a little bit with a fork.
- Bake for 10 minutes, or until golden brown. The cookies it might appear a little soft, but don’t bake too much or they’re going to get too crisp. Release from the oven and cool on the sheet for about 5 minutes or until a little hardening begins. You should move the cookies at this point to a wire rack to cool fully.
Herbal Nursing Mom Tea
It’s crucial to stay hydrated while breastfeeding. You will help get the job done with this homemade tea mix. It utilizes herbs and spices such as fennel, which has been shown to have Trusted Source galactogenic properties, which means it can help improve milk production.
- ½ cup nettle leaf
- ¼ cup alfalfa leaf
- ¼ cup fennel seeds
- ¼ cup dandelion leaf
- ¼ cup fenugreek seeds
- ½ cup red raspberry leaf
- ¼ cup chamomile flowers
- On the part of this recipe helpful for Breastfeeding, first blend and store the herbs in a glass jar. To brew, add 2 cups of boiling water to 1 tablespoon of herb mix and simmer on the stove for 10-15 minutes.
- Pinch and serve.
- The gallon can also be made using 1⁄2 cup of dried herb mix and placed in the fridge after flexing.
Lactation Overnight Oats
A few other breastfeeding parents swear that oatmeal will improve their supply of milk. This overnight oats recipe is prepared ahead of time. Think it a little gift for you in the future. It is indeed a highly flexible recipe, ideal for moms who are busy. Try incorporating toppings like walnuts, fresh berries, and chia seeds that are nutrient-dense.
Make sure to select a formula with added vitamin D and calcium to better help your lactation if you’re forgoing milk for a milk replacement.
- 1 tsp Cinnamon
- 1 clean jar with lid
- ½ Cup Rolled Oats
- ½ tsp Pure Vanilla Extract
- 1 Cup Milk of Choice (Almond, Soy, etc)
- 2 Tbsp nuts/seeds (almond slices, walnuts, etc)
- 1-2 Tbsp sweetener of choice (such as honey, maple or agave syrup)
- Optional add-in ingredients: Fresh fruit, chia and/or flax seeds, nut butters, dark chocolate, or cocoa powder
- In a jar, mix all the ingredients and your choice of add-ins. Until mixed, stir. Cover and refrigerate overnight with a lid.
- Top your oats overnight with a splash of your preferred milk, fresh fruit, ground nuts and sweetener to your taste when ready to eat.
Slow Cooker Bone Broth
This nutritious bone broth recipe is filled with post-delivery amino acids, collagen, and minerals that your body requires to recover. If you’re attempting to cut down on your caffeine intake, bone broth will serve as a wet, nourishing stand-in for coffee.
- 1 onion
- 2 carrots
- 2 stalks of celery
- 1 teaspoon peppercorns
- ¼ cup apple cider vinegar
- 1-2 tablespoon or more of sea salt
- 2 pounds (or more) of bones from a healthy source
- On the part of this recipe helpful for Breastfeeding, first place the bones in a big stock pot or slow cooker. With cool water, cover the bones and apply apple cider vinegar. Let yourself sit for 20-30 minutes. (The acid allows the bones to leach the minerals.) Roughly cut the vegetables and add any salt, pepper, spices, or herbs you use to the pot. Boil the broth, then reduce it to a simmer. For a film that floats to the surface, watch the broth for the first 2 hours. With a large spoon, extract it.
- Strip from the heat and extract all leftover bone and vegetable parts using a fine metal strainer. Broth can be stored for up to 5 days in the fridge or frozen for later use. A layer of fat that can be skimmed off with a spoon or spatula, or reheated and eaten, can form on the top until cooled.
Another one of the best lactation-boosting recipes is nursing omelet. To have a good supply of nourishing milk, proper nutrition and the appropriate diet are important. Nursing is not a time for dieting or food skimping. Eat plenty of health-promoting fats from foods such as free-range eggs, organic whipped cream, organic butter, and avocado as breast milk consists mostly of fat. Here’s a recipe for breakfast that will nurture you and your child with the healthy fats, proteins, and nutrients you need for breastfeeding.
- Salsa to garnish
- 2 free range eggs
- ½ an avocado sliced
- Sea salt and pepper to taste
- ¼ cup grated sharp cheddar
- 1 tablespoon of organic butter
- 1 diced organic turkey sausage
- ¼ cup chopped chives & cilantro
- 1 tablespoon of organic whipping cream
- In a cast iron skillet, chop and sauté the sausage until it is tender.
- Crack eggs into a bowl as sausage cooks & add cream & a touch of salt.
- Decrease the heat to medium and wait until the underside is light brown.
- Whisk gently with eggs & cream (Do not too long or omelet will be tough).
- Add chives, cilantro, avocado slices and cheese on top, turn to low temperature when cooked.
- Apply the butter to the skillet, cover the entire surface, tip the skillet and slowly add the egg mixture.
- Flip the omelet in half with a spatula. Enable it to cook on one side and flip. Take care not to over-cook.
- Place the omelet on the plate and eat it. Don’t skip the butter, you can garnish it with salt and pepper, salsa or eat sprouted grain toast.