3 Quick and Easy Ways to Make Lactation Foods for Breastfeeding Moms
Lactation foods are a moms' booster when starting breastfeeding. Feeding a baby through nutritious breast milk is tough yet fulfilling. By the time you started breastfeeding, your body would need proper nourishment to keep the milk supply.
However, aside from the tough job of breastfeeding, it's also challenging to prepare a meal and a snack that will help you have enough milk. According to Health Line, eating nutritious meals and snacks all day is the best way to ensure that you have a healthy milk supply.
There are many quick and easy-to-make recipes made to improve your milk supply. Aside from that, these recipes are packed with nutrients needed by a breastfeeding mom. Here are three delicious recipes that can keep you energized and will serve as your lactating-booster:
Pumpkin spice lactation smoothie
Pumpkin lactation smoothie has the flavor of a traditional pumpkin spice latte. Aside from its delicious flavor, it is packed with nutritious ingredients that naturally boost milk supply, as per NCBI. From Mama Thrive Wellness, here are the ingredients to prepare:
- 1 ½ cups unsweetened coconut milk (or other milk of choice)
- One tablespoon pumpkin puree (canned or fresh)
- One carrot (chopped)
- 1/2 cup mango (fresh or frozen)
- One teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1/8 teaspoon ginger
- 1/8 teaspoon cloves
- One tablespoon collagen peptides (optional)
- Honey (or other desired sweetener) to taste (optional)
- A handful of ice cubes (optional)
To make the pumpkin spice lactation smoothie, you just have to place all ingredients in a blender and blend all of it until the texture becomes creamy and smooth.
Lactation overnight oats
Breastfeeding moms would love oatmeal for boosting their milk supply. The overnight oats recipe is quick to go when you want to fill your tummy. Busy moms will surely prefer to have this meal as it is easy to cook; it is versatile and could add nutrient-dense toppings like fresh fruits, chia seeds, and walnuts. Here are the ingredients you need according to Crystal Karges:
- ½ Cup Rolled Oats
- 1 tsp Cinnamon
- 1 Cup Milk of Choice (Almond, Soy, etc.)
- 1-2 Tbsp sweetener of choice (such as honey, maple or agave syrup)
- ½ tsp Pure Vanilla Extract
- One clean jar with lid
- 2 Tbsp nuts/seeds (almond slices, walnuts, etc.)
- Add-in ingredients: Fresh fruit, chia and flax seeds, nut butter, dark chocolate, or cocoa powder (Optional)
To make overnight oats, mix all ingredients and any add-ins of your choice. Then, stir the ingredients until combined. Cover with lid and refrigerate the oats overnight. When it's time to eat the oats, add toppings with a splash of your favorite milk, groundnuts, fresh fruits, sweetener, or any ideal combination that you would like to put.
No-bake lactation bites
Lactation bites that do not require to be baked are perfect snacks for a busy hands-on mom. You may eat these snacks while on a nursing session or when on the go. A no-bake meal takes only ten minutes to satisfy your sweet cravings in a quick and ideal way. To start making no-bake lactation bites, prepare the following:
- 2 cups old-fashioned oats
- 1/2 cup ground or milled flaxseed
- Three tablespoons brewer's yeast
- 1 cup peanut butter or almond butter
- 1/2 cup honey
- One teaspoon vanilla
- 1/2 cup dark chocolate chips
According to The BakerMama, using electric mixer fitted in the bowl and with the paddle attachment put all the ingredients except for the chocolate chips. Mix on low speed until all parts are well combined. Stir and add the chocolate chips. On a parchment-lined baking sheet, roll the mixture into 2-tablespoon sized smooth balls. Then, place the no-bake bites in the refrigerator for 30-minutes. Once the bits are ready, you can transfer them to an air-tight container. You may store these bites in the fridge for up to two weeks for your snack supply.
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