If you're tired and exhausted while breastfeeding, the last thing you might think about is eating healthy food that helps you stay energetic, active, and supports your baby's health. Luckily, there are many quick and easy recipes made from ingredients that may help improve milk supply. Also, these recipes are packed with nutrients for both you and your baby.
Here are some tasty recipes that can help you stay active and might boost your milk supply.
Pumpkin and spice smoothie (breastfeeding smoothie):
Ingredients:
- 1 1/2 cups unsweetened coconut milk (or another milk of your choice)
- 1 tablespoon mashed pumpkin (canned or fresh)
- 1 carrot (chopped)
- 1/2 cup mango (fresh or frozen)
- 1 teaspoon vanilla
- 1/2 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1/8 teaspoon ginger
- 1/8 teaspoon cloves
- Honey (or any other sweetener you want) to taste (optional)
- Ice cubes (optional)
How to prepare:
- Put all the ingredients in the blender.
- Blend until smooth and creamy.
- Top with whipped coconut cream and chopped nuts (optional)
Cranberry muffins:
Ingredients:
- 1 cup oats
- 1 1/4 cups whole wheat flour
- 1/4 cup white sugar
- 1/4 cup brown sugar
- 1/2 teaspoon salt
- 1 tablespoon baking powder
- 1 1/2 cups blueberries
- 1 cup milk
- 1/4 cup vegetable oil
- 2 large eggs
- 1 teaspoon vanilla
Preparation method:
- Heat the oven to 425 degrees Fahrenheit. Lightly grease a 12-cup muffin tin with butter.
- Mix the dry ingredients together and gently fold in the blueberries until coated.
- Mix the wet ingredients together until foamy.
- Pour the wet ingredients over the dry. Using a rubber spatula, stir
- the wet ingredients gently until blended. Don't overmix or the muffins will be tough!
- Fill the muffin cups.
- Bake the muffins for 15 to 17 minutes, or until a toothpick inserted in the center of one of the middle muffins comes out clean.
- Take them out of the oven, and after 5 minutes remove the muffin tray and let them cool completely.
Turmeric and chicken soup:
Ingredients:
- 2 tablespoons olive oil
- ½ kilo of boneless, skinless chicken thighs or breasts
- 1 medium onion, chopped
- 2 medium carrots, peeled and chopped
- 2 chopped celery stalks
- 4 peeled and chopped garlic cloves
- 6 cups of chicken broth
- ½ teaspoon fresh thyme
- 1 piece of Parmesan cheese
- ½ teaspoon ground turmeric
- 2 cups kale, stems removed and chopped
- Salt and pepper to taste
Preparation method:
- Put the ingredients in the pressure cooker and add a tablespoon of olive oil. Add the chicken and fry it in the pot until it’s brown on both sides (no need to cook it through).
- Take the chicken out of the pot and put it on a plate.
- Add the second tablespoon of olive oil and sauté the onion, celery, and carrots until soft, about five minutes. Add the garlic and cook for another minute.
- Put the chicken back in the pot with bone broth, parmesan rind, and turmeric. Close the lid tight and cook the soup on high pressure for 12 minutes.
- When cooking time is done, release the pressure naturally for 5 minutes.
- Remove the lid and take out the parmesan rind. Use a fork to shred the chicken into small pieces. Stir in the kale and let the soup rest for two minutes so the kale cooks.
- Add salt and pepper to taste. Serve right away.
Overnight oats to eat in the morning:
Ingredients:
- ½ cup oats
- 1 cup milk of your choice (almond, soy, etc.)
- 1 teaspoon cinnamon
- Half a teaspoon of pure vanilla extract
- 2 tablespoons nuts/seeds (sliced almonds, walnuts, etc.)
- 1-2 tablespoons of chosen sweetener (like honey)
- Optional extras: fresh fruit, chia and/or flax seeds, nut butter, dark chocolate, or cocoa powder
How to prepare:
- Mix all ingredients with your favorite extras in a jar. Stir until combined. Cover and put in the fridge overnight.
- Put the oats overnight with a bit of your favorite milk, fresh fruit, ground nuts, and sweeteners as you like.
- Overnight oats are a simple way to add a nutritious breakfast or snack with minimal prep time. If you’re breastfeeding, consider adding this to main meals and snacks as a natural way to help support milk supply.
Oat energy balls with nuts (no bake):
Ingredients:
- 2 cups oats
- 1/2 cup ground or crushed flax seeds
- 3 tablespoons yeast
- 1 cup peanut butter or almond butter
- 1/2 cup honey
- 1 teaspoon vanilla
- 1/2 cup dark chocolate chips
Preparation method:
- In a blender bowl, add all ingredients except the chocolate chips. Mix on low speed until well combined. Stir in the chocolate chips.
- Mix the mixture into 2 tablespoons-sized smooth balls and place them on a baking tray lined with paper. Put it in the fridge for 30 minutes or enjoy it right away. Once firm, transfer it to an airtight container and store it in the fridge for up to two weeks.
