We don't have to tell you that breastfeeding is hard work, right? You've probably got a lot more. By now you may know that your body needs proper nourishment to keep your milk flowing.
But it can be challenging to find the time (or energy!) To prepare a quick meal or supper. And let’s face it, healthy eating can be the last thing on your mind right now. However, it is important to give yourself regular fuel so that you can feel better.
In addition, eating a nutritious and light daily diet is the best way to ensure the availability of healthy milk for your baby.
Fortunately, there are many quick and easy-to-prepare recipes made with ingredients that can help improve your milk. Also, these recipes are packed with the nutrients you need as a nursing parent.
Here are some delicious recipes that can help you stay strong and can give your milk energy.
Food for Breastfeeding Moms
1. Pumpkin spice lactation smoothie
In the fall or not, this pumpkin lactation smoothie has all the flavor of a traditional latte spice latte. Also, it is full of nutritious ingredients, such as pumpkin, which can boost naturally Buy your Fountain milk.
Remember to choose whole milk or milk substitutes that are fortified with vitamin A, vitamin D, calcium, and possibly vitamin B-12 to support your breastfeeding needs. Look at the recipe.
INGREDIENTS
1 ½ cups unsweetened coconut milk (or another optional milk)
1 tablespoon pumpkin puree (canned or fresh)
1 carrot (carved)
1/2 cup mango (fresh or frozen)
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon spoon
1/8 teaspoon clove
1 teaspoon collagen peptides (optional)
Honey (or another favorite beverage) to taste (optional)
A handful of ice cubes (optional)
POINTS
Put all the ingredients in a blender.
Stir until creamy and smooth.
Top with whipped coconut cream and crushed walnuts (optional)
Enjoy!
2. Blueberry lactation muffins
These easy-to-make blueberry lactation muffins are loaded with healthy ingredients like flax seeds, blueberries and eggs. Also, it is gluten free and incorporates natural sweetness honey, so they are lower in sugar than traditional muffins. Look at the recipe.
Ingredients
1 1/4 cups free oat flour
1/2 cup tapioca flour
1/2 cup ground flax
3 tablespoons of yeast
1/2 teaspoon cinnamon
1 teaspoon baking soda
1/2 teaspoon of salt
2 eggs
1/3 cup raw honey
1/3 cup vanilla sugar without sugar or coconut milk
2 tablespoons coconut oil melted and cooled
1 teaspoon vanilla extract
1 teaspoon lemon juice or apple cider vinegar
1 1/4 cup of blueberries and more
1 tablespoon oat flour
Instructions
Preheat the oven to 350 · F. Line 9-10 cups of muffin with liners and sprinkle the liners with an unstoppable cooking spray (I like a coconut oil spray).
In a small medium bowl, combine oat flour, tapioca flour, ground flax seeds, brewer's yeast, cinnamon, baking soda and salt.
In a large separate bowl, mix the eggs together, honey, vanilla, almond milk, coconut oil and lemon juice until smooth and well combined. Add the dry ingredients to the wet ingredients and stir until just combined.
In the same bowl dry ingredients were present, add the blueberries and toss with 1 tablespoon of oat flour. This helps them not to sink under the muffins. The batter will be too big.
Use a large spoon to fill the prepared muffin layers all the way to the top, but not the top. It should fill 9 to 10 cups of muffin. Place a few more blueberries on top of each one before baking. Bake in a preheated oven for 20-24 minutes or until the toothpaste is clean.
Transfer the muffin tin to a cooling compartment and allow to cool for 5-10 minutes then remove the canned muffins and allow to cool completely or warm up.
Notes
You can substitute blueberries with a different fruit or 3/4 cup of chocolates!
3. Non-baking lactation bites
This non-baking bite is perfect for a quick meal between nurse sessions or when traveling. They only take 10 minutes to compile, and are sure to satisfy your sweet cravings in a fast, healthy way. Look at the recipe.
INGREDIENTS
2 cups of classic oats
1/2 cup ground or milled flaxseed
3 tablespoons brewer’s yeast
1 cup peanut butter or almond butter
1/2 cup honey
1 teaspoon vanilla
1/2 cup of dark chocolate
INSTRUCTIONS
In a bowl of an electric mixer fitted with a paddle attachment, add all the ingredients except the chocolate chip. Mix at low speed until the mixture is well combined. Add the chocolate chips.
Mix the mixture into two tablespoons the size of smooth balls and place on a parchment baking sheet. Refrigerate for 30 minutes or enjoy immediately. Once the bite has stopped, transfer it to an airtight container and store in the refrigerator for up to 2 weeks.
NOTES
The mixture can be pressed into an 8 × 8-inch baking dish and cut into bars, if desired. Other add-ins of choice: 1/2 chopped nuts (such as almonds or walnuts) and 1/2 cup dried fruit
4. Healthy lactation cookies
Let's face it - everyone needs a cookie from time to time. Parents especially breastfeed! This recipe combines nutritious ingredients such as oats, flax, yeast beer, and spices to create a delicious and nutritious cookie. Look at the recipe.5. Breastfeeding mother's tea
Staying hydrated while breastfeeding is important. This home-made tea blend can help you get the job done. It uses herbs and spices such as fennel, which has been shown to have the properties of galactogenic Reliable Source, which means it can help increase milk secretion. Look at the recipe.
Herbal Nursing Mom Tea
10m 7 ingredients
Produce
1/2 cup: Nettle, leaf
1/2 cup: Raspberry, red leaf
Baking & spices
1/4 cup: Fennel seeds
1/4 cup: Fenugreek seeds
Other
null: ¼ cup alfalfa leaf
null: ¼ cup chamomile flowers
null: ¼ cup dandelion leaf
6. Overnight Oats
Some breastfeeding parents swear by oatmeal to increase their milk supply. This oats night recipe is made ahead of time - look like a small gift for your future.
And a very flexible recipe, perfect for busy moms. Try adding nutritious water-based additives such as walnuts, fresh fruit, and chia seeds.
When replacing milk with milk, make sure you choose a product that contains more vitamin D and calcium to better support your breastfeeding. Look at the recipe.
INGREDIENTS
Folding cups of the Cup
1 Cup Cup Choice Milk (Almond, Soy, etc.)
1 tsp Cinnamon
½ tsp Pure Vanilla Extract
2 Tbsp nuts / seeds (slices of almonds, walnuts, etc.)
1-2 Tbsp optional sweets (such as honey, maple or agave syrup)
Optional ingredients: Fresh fruit, chia seeds and / or flaxseed, nut butters, dark chocolate, or cocoa powder
One clean pot with a lid
POINTS
Combine all the ingredients with your extra options in the pot. Stir until combined. Cover with a lid and refrigerate overnight.
When you are ready to eat, top oats at night by sprinkling your favorite milk, fresh fruit, ground nuts and sweetener to your liking. Enjoy!
7. Slow cooker bone broth
This nutritious broth recipe is full of amino acids, collagen, and minerals that your body needs to heal after delivery. Bone broth can serve as a warm, nutritious coffee, if you try to reduce your caffeine consumption. Look at the recipe.
8. Salmon salad and milk dressing
While breastfeeding it is important to eat plenty of protein, healthy fats, and colorful vegetables. This delicious salad recipe covers everything.Also, the dressing is made with TurmericTrusted Source and FenugreekTrusted Source, both of which have strong anti-inflammatory properties. Look at the recipe.
Recipe:
Spinach Salad:
½ cup spinach
5 oz grilled salmon
½ avocado
¼ cup beet
½ cup blessed sweet potato
Qu cup quinoa
2 tbsp Majka dressing salad
Majka Dress:
1 tsp turmeric
1 tsp fenugreek
Lemon juice (from 1 lemon)
4 tbsp olive oil
Beat the garlic
Directions
Preparing the salmon: Set the baking oven at 450 degrees. After that, place the salmon on a baking sheet, add salt and pepper, and place in the oven for 12 minutes.
Preparing the potatoes: Cut the potatoes into small cubes and spread evenly on a baking sheet. Sprinkle with olive oil and place in oven for 30 minutes.
Preparation of quinoa: Soak quinoa in boiling water (enough water to be one and a half times the amount of quinoa). Add salt and oil if desired, then cover and cook over low heat. Simmer after 10 minutes to make sure the quinoa is fully cooked.
Combine all ingredients and sprinkle with Majka dressing salad. Enjoy
9. Nursing omelet
Don't be afraid to eat a lot of healthy fats while breastfeeding. This omelet includes many sources of healthy fats such as avocado, cheddar cheese and eggs. Throw in some vegetables to get some food boosters! Look at the recipe.
Ingredients
2 free eggs
1 tablespoon organic butter
1 teaspoon of natural whipped cream
1 organic turkey sausage
Slic the avocado sliced
The cup ves chopped & cilantro
¼ A cup of sharp cheddar cheese
Sea salt and pepper to taste
Salsa decoration
Instructions
- Chop and sausé sausage in a cast iron skillet until soft.
- While the sausage is cooking, break the eggs in a bowl and add the cream and salt touch (Cream protects the delicate egg yolk, and the creamy fat helps absorb vitamin A from the skin and butter).
- Whisk eggs and light cream (Don't be too long or the omelet will be hard).
- Put the butter in a skillet and coat all over, tip the skillet and add in the egg mix a little.
- Reduce heat to medium and wait for the bottom to turn a little brown.
- When cooked add chives, cilantro, avocado slices and cheese to the top, change the temperature to low.
- With a spatula omelet omelet in half. Allow one side to cook and flip. Be careful not to drink too much.
- Slide the omelet to set the plate and enjoy. You can garnish with salt and pepper, salsa or eat whole grain bread, not forgetting butter.
10. Green lactation smoothie
When your hands are full to take care of your baby, you may need a quick source of calories. This green smoothie is an easy way to get your vegetables while you are breastfeeding.
For vegan, we recommend that you choose solid soy or peanut milk as a base to meet breastfeeding needs. Look at the recipe.
Thank you,
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