As a new mom, one of your top priorities is likely to be supporting your body’s natural ability to produce milk and nourish your baby. The first few weeks after giving birth can be a challenging time, and it’s common to feel concerned about your milk supply or struggling with engorgement. Fortunately, there are many delicious and nutritious recipes that can help support lactation and make the journey easier.
From oatmeal-based treats to savory meals and snacks, these 18 nourishing lactation recipes will provide you with a wealth of inspiration for boosting your milk supply, managing symptoms like engorgement and nipple soreness, and simply fueling your body for the demands of motherhood. Whether you’re looking for sweet or savory options, we’ve got you covered.
In this article, we’ll be diving into 18 different recipes that are specifically designed to support lactation and provide a boost to your milk supply. From classic comfort foods to innovative twists on traditional dishes, these recipes use ingredients like brewer’s yeast, flaxseed, and fenugreek to help stimulate milk production and promote overall health.
Oatmeal lactation cookies with flaxseed and brewer’s yeast
These wholesome cookies are designed to support lactation and digestion, featuring a blend of oatmeal, flaxseed, and brewer’s yeast. Perfect for breastfeeding mothers or anyone seeking a nutritious snack.
Ingredients:
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 1/4 cup unsalted butter, softened
– 1/4 cup honey
– 1 large egg
– 1 tablespoon ground flaxseed
– 1 teaspoon brewer’s yeast
– 1/2 teaspoon baking soda
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, whisk together oats, flour, and baking soda.
3. In a separate bowl, cream together butter and honey until smooth. Beat in egg and flaxseed.
4. Add yeast mixture to dry ingredients; stir until just combined.
5. Drop rounded tablespoonfuls of dough onto the prepared baking sheet, leaving about 2 inches between each cookie.
6. Bake for 12-15 minutes or until lightly golden.
Cooking Time: 12-15 minutes
Yield: Approximately 24 cookies
Lactation smoothie with banana, oats, and almond butter
Boost your lactation journey with this nourishing smoothie, packed with wholesome ingredients that support milk production.
Ingredients:
– 1 ripe banana
– 2 tablespoons rolled oats
– 2 tablespoons almond butter
– 1 cup unsweetened almond milk or breastmilk-friendly alternative
– 1 tablespoon honey or maple syrup (optional)
– Ice cubes (as needed)
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness by adding more honey or maple syrup if desired.
3. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Tips:
– Use frozen banana for an extra creamy texture.
– Substitute other nut butters like cashew or peanut butter if you prefer.
– Store leftovers in the fridge for up to 24 hours.
Enjoy your delicious and nutritious lactation smoothie!
Fenugreek-infused lactation tea with fennel and ginger
This soothing tea blend combines the natural galactagogue properties of fenugreek with the digestive benefits of fennel and the warming properties of ginger to support breastfeeding mothers. Enjoy a warm, comforting cup after a meal or before bed.
Ingredients:
– 1 teaspoon dried fenugreek leaves
– 2 teaspoons dried fennel seeds
– 1-inch piece fresh ginger, peeled and sliced
– 1 quart water (boiling)
– Honey or sugar to taste (optional)
Instructions:
1. Bring the water to a boil.
2. Add the dried fenugreek leaves, fennel seeds, and ginger slices.
3. Reduce heat and simmer for 10-15 minutes.
4. Strain the tea into a cup using a fine-mesh sieve or cheesecloth.
5. Discard solids and add honey or sugar to taste, if desired.
Cooking Time: 10-15 minutes
Yield: 1 quart (approximately 4 cups)
Creamy lactation porridge with quinoa and coconut milk
Nourish your body and support lactation with this comforting porridge, featuring quinoa, coconut milk, and a hint of sweetness.
Ingredients:
– 1 cup cooked quinoa
– 2 cups water or breastmilk (or a combination)
– 1/4 cup unsweetened coconut milk
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
Instructions:
1. In a medium saucepan, combine quinoa and water/breastmilk. Bring to a simmer over medium heat.
2. Reduce heat to low and cook for 15-20 minutes, stirring occasionally, until the liquid is absorbed and the quinoa is creamy.
3. Stir in coconut milk, honey/maple syrup (if using), and salt.
4. Simmer for an additional 5 minutes, whisking constantly, until the porridge has thickened slightly.
5. Serve warm or at room temperature.
Cooking Time: 20-25 minutes
Lactation-boosting spinach and cheese muffins
These moist and flavorful muffins are packed with nutrients to support lactation, making them a perfect snack for nursing mothers. With the added benefits of spinach and cheese, these treats will not only satisfy your cravings but also provide essential vitamins and minerals.
Ingredients:
– 2 cups whole wheat flour
– 1 cup grated cheddar cheese
– 1/2 cup fresh spinach leaves, chopped
– 1/2 cup milk (dairy or non-dairy)
– 1 large egg
– 1/4 cup honey or maple syrup
– 1 teaspoon baking powder
– Salt to taste
Instructions:
1. Preheat oven to 375°F (190°C). Line a muffin tin with paper liners.
2. In a bowl, whisk together flour, cheese, spinach, and baking powder.
3. In another bowl, combine milk, egg, and honey or maple syrup. Whisk until smooth.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
5. Divide batter evenly among muffin cups.
6. Bake for 18-20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
Cooking Time: 18-20 minutes
Warm lactation latte with turmeric and cinnamon
Kickstart your day with a soothing and nourishing latte, perfect for breastfeeding mothers or anyone seeking a comforting beverage. This recipe combines the warmth of lactation-enhancing spices with the creaminess of milk to create a delightful drink.
Ingredients:
– 1 cup milk (dairy or non-dairy, such as almond or coconut)
– 1 teaspoon turmeric powder
– 1/2 teaspoon cinnamon powder
– 1 tablespoon honey (optional)
Instructions:
1. In a small saucepan, warm the milk over medium heat.
2. Add the turmeric and cinnamon powders to the milk. Whisk until well combined and the mixture is smooth.
3. Bring the mixture to a gentle simmer, then reduce the heat to low and let it cook for 5-7 minutes or until the flavors have melded together.
4. Remove from heat and stir in honey if desired.
5. Pour into your favorite mug and enjoy.
Cooking Time: 10-12 minutes
Lactation energy balls with dates and sesame seeds
As a breastfeeding mom, it’s essential to fuel your body with nutrient-rich foods that support milk production and overall well-being. These no-bake lactation energy balls are a delicious and convenient way to boost your energy levels while supporting healthy lactation.
Ingredients:
– 1 cup rolled oats
– 1/2 cup pitted dates, chopped
– 1/4 cup sesame seeds
– 1/4 cup coconut flakes
– 1 tablespoon honey
– 1/4 teaspoon sea salt
Instructions:
1. In a food processor or blender, combine oats, dates, sesame seeds, and coconut flakes. Process until well combined and slightly chunky.
2. Add honey and sea salt; process until the mixture forms a sticky dough.
3. Roll the dough into small balls, about 1 inch in diameter. You should end up with around 12-15 energy balls.
4. Store in an airtight container at room temperature for up to 5 days or freeze for up to 2 months.
Cooking Time: None! These no-bake bites are ready in minutes.
Garlicky lactation pasta with kale and Parmesan
Garlicky Lactation Pasta with Kale and Parmesan: A hearty and flavorful pasta dish that combines the richness of lactation sauce with the earthiness of kale and the salty kick of Parmesan cheese.
Ingredients:
– 8 oz. spaghetti
– 2 cloves garlic, minced
– 1 cup lactation sauce (see note)
– 2 cups chopped curly kale
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Bring a large pot of salted water to a boil. Cook the spaghetti according to package instructions until al dente.
2. In a large skillet, heat the lactation sauce over medium-high heat. Add the minced garlic and cook for 1-2 minutes or until fragrant.
3. Add the chopped kale to the skillet and cook until wilted, about 3-4 minutes.
4. Combine the cooked spaghetti, lactation sauce mixture, and Parmesan cheese in a large serving bowl. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Note: Lactation sauce is a creamy white sauce made from a mixture of milk, butter, flour, and spices. You can make your own or use store-bought lactation sauce.
Lactation-friendly carrot and ginger soup
This comforting soup is a perfect blend of nutrients and flavors to support milk production and overall well-being during the lactation period. With carrots, ginger, and other wholesome ingredients, this recipe is not only delicious but also gentle on your digestive system.
Ingredients:
– 2 medium-sized carrots, chopped
– 1-inch piece of fresh ginger, peeled and grated
– 4 cups vegetable broth (lactation-friendly)
– 1/2 cup coconut milk or lactation-safe alternative
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large pot, sauté the chopped carrots and grated ginger in a little water until tender.
2. Add vegetable broth and bring to a boil. Reduce heat and simmer for 20-25 minutes.
3. Use an immersion blender or transfer the soup to a blender to puree until smooth.
4. Stir in coconut milk or lactation-safe alternative. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 30-40 minutes
Sweet potato lactation pancakes with maple syrup
Sweet Potato Lactation Pancakes with Maple Syrup Recipe
These fluffy pancakes packed with sweet potato goodness are the perfect treat to support lactation and satisfy your cravings. Made with wholesome ingredients, these pancakes are a delicious way to nourish your body while breastfeeding.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1/2 cup rolled oats
– 1/4 cup whole wheat flour
– 1/4 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 cup milk (whole or lactation-supporting)
– 1 large egg
– 2 tablespoons honey or maple syrup
– 2 tablespoons melted coconut oil or unsalted butter
– Fresh fruit and whipped cream for topping (optional)
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a bowl, whisk together oats, flour, baking powder, and salt.
3. Add mashed sweet potatoes, milk, egg, honey or maple syrup, and melted coconut oil or butter. Whisk until smooth.
4. Drop batter by 1/4 cupfuls onto the skillet or griddle.
5. Cook for 2-3 minutes or until bubbles appear on surface and edges start to dry. Flip and cook for another minute.
6. Serve warm with fresh fruit, whipped cream, or a drizzle of maple syrup.
Cooking Time: 10-12 minutes
Lactation granola with almonds and dried apricots
This lactation granola with almonds and dried apricots is a delicious and nutritious snack to support milk production and overall well-being during the postpartum period. With its perfect blend of healthy fats, protein, and complex carbohydrates, this recipe is sure to satisfy your cravings and provide the necessary sustenance for a thriving breastfeeding journey.
Ingredients:
– 2 cups rolled oats
– 1 cup chopped almonds
– 1/2 cup dried apricots, chopped
– 1/4 cup honey
– 2 tablespoons coconut oil
– Pinch of salt
Instructions:
1. Preheat oven to 325°F (165°C).
2. In a large bowl, mix together oats, almonds, and dried apricots.
3. In a separate bowl, whisk together honey and coconut oil until well combined.
4. Pour the wet ingredients over the dry ingredients and stir until everything is evenly coated.
5. Spread the mixture onto a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes or until lightly toasted, stirring occasionally.
7. Let cool completely before storing in an airtight container.
Cooking Time: 20-25 minutes
Herbed lactation chicken stew with barley
This hearty stew combines the tender flavor of lactation chicken with the nutty taste of barley, all wrapped up in a fragrant herb bundle. Perfect for a cozy evening meal.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 cups lactation milk (or substitute with whole milk)
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and sliced
– 1 celery stalk, sliced
– 1 cup pearl barley
– 4 sprigs fresh thyme
– 2 sprigs fresh rosemary
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large pot or Dutch oven, combine chicken, lactation milk, onion, garlic, carrots, celery, barley, thyme, and rosemary.
3. Season with salt and pepper to taste.
4. Bring mixture to a boil, then cover and transfer to the preheated oven.
5. Cook for 45-50 minutes or until chicken is cooked through and barley is tender.
6. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 45-50 minutes
Lactation-friendly avocado and chickpea salad
This refreshing salad is perfect for lactating mothers, as it’s rich in nutrients and easy to digest. Made with creamy avocados, protein-packed chickpeas, and a hint of lemon, this recipe is a great way to nourish your body while breastfeeding.
Ingredients:
– 2 ripe avocados
– 1 can chickpeas (drained and rinsed)
– 2 tablespoons freshly squeezed lemon juice
– 1/4 teaspoon salt
– 1/4 cup chopped fresh parsley
Instructions:
1. Cut the avocados in half and remove the pit.
2. In a large bowl, mash the avocado with a fork until mostly smooth.
3. Add the chickpeas, lemon juice, and salt to the bowl. Stir until well combined.
4. Sprinkle chopped parsley on top of the salad and serve.
Cooking Time: 5 minutes (prep time only)
Blueberry lactation muffins with wheat germ
These moist and flavorful muffins are packed with nutrients to support lactation and overall health, making them a perfect treat for breastfeeding mothers. With the added benefit of wheat germ, these muffins provide a boost of omega-3 fatty acids and fiber.
Ingredients:
– 1 1/2 cups whole wheat flour
– 1/2 cup rolled oats
– 1/4 cup wheat germ
– 1/2 cup granulated sugar
– 1/2 cup plain Greek yogurt
– 1 large egg
– 1 teaspoon vanilla extract
– 1 cup fresh or frozen blueberries
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together flour, oats, wheat germ, sugar, and salt.
3. In a large bowl, combine yogurt, egg, and vanilla extract. Stir until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Gently fold in blueberries.
6. Divide batter evenly among muffin cups.
7. Bake for 20-22 minutes or until golden brown.
Cooking Time: 20-22 minutes
Lactation-boosting lentil and vegetable curry
This recipe combines the benefits of lentils, rich in protein and iron, with a medley of vegetables to create a nutritious and flavorful curry that supports lactation. This dish is perfect for breastfeeding mothers looking to boost their milk supply.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 medium onions, chopped
– 2 cloves garlic, minced
– 1 large carrot, peeled and grated
– 1 large red bell pepper, seeded and sliced
– 1 can (14 oz) diced tomatoes
– 1 tsp ground cumin
– 1 tsp curry powder
– Salt and pepper, to taste
– 2 cups water or breastmilk-friendly milk alternative
Instructions:
1. In a large pot, sauté onions, garlic, carrot, and bell pepper in a little water until tender.
2. Add lentils, diced tomatoes, cumin, curry powder, salt, and pepper. Stir well.
3. Pour in water or breastmilk-friendly milk alternative and bring to a boil.
4. Reduce heat and simmer for 30-40 minutes or until lentils are tender.
5. Serve hot, garnished with fresh cilantro if desired.
Cooking Time: 45-50 minutes
Pumpkin spice lactation overnight oats
Kick-start your lactation journey with these deliciously healthy Pumpkin Spice Overnight Oats, carefully crafted to support milk supply and nourish your body. Perfect for busy moms on-the-go!
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1/4 cup canned pumpkin puree
– 1 tablespoon honey
– 1/2 teaspoon pumpkin pie spice
– Pinch of salt
– Optional: chopped walnuts or pecans for topping
Instructions:
1. In a jar or container, combine oats, almond milk, pumpkin puree, honey, pumpkin pie spice, and salt. Stir until well combined.
2. Refrigerate overnight (at least 8 hours) to allow the mixture to soak and thicken.
3. In the morning, give the oats a stir and add your preferred toppings, if using.
4. Serve chilled and enjoy!
Cooking Time: None! Let the oats work their magic while you sleep.
Lactation-friendly salmon with quinoa and asparagus
Nourish Your Body with This Delicious Lactation-Friendly Salmon Recipe
Boost your milk supply and support breastfeeding with this flavorful salmon dish, packed with protein-rich quinoa and vitamin-enriched asparagus.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup cooked quinoa
– 2 cups fresh asparagus, trimmed
– 2 tbsp olive oil
– 1 tsp lemon zest
– Salt and pepper to taste
– 2 cloves garlic, minced (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. Drizzle olive oil over the salmon; sprinkle lemon zest and salt.
5. Roast in the preheated oven for 12-15 minutes or until cooked through.
6. Meanwhile, cook quinoa according to package instructions.
7. Toss asparagus with a pinch of salt, pepper, and garlic (if using). Steam for 4-6 minutes or until tender.
8. Serve salmon atop quinoa, accompanied by steamed asparagus.
Cooking Time: 20-25 minutes
Chocolate lactation protein shake with chia seeds
This decadent protein shake combines the richness of chocolate, the creaminess of lactation, and the nutty flavor of chia seeds to create a post-workout treat that’s both satisfying and nutritious.
Ingredients:
– 1 scoop lactation protein powder
– 1/2 cup unsweetened almond milk
– 1 tablespoon unsweetened cocoa powder
– 1 teaspoon honey
– 1/4 teaspoon vanilla extract
– 1/2 cup chia seeds
– Ice cubes (as needed)
Instructions:
1. Combine lactation protein powder, almond milk, cocoa powder, honey, and vanilla extract in a blender.
2. Add chia seeds and blend until well combined.
3. Add ice cubes if desired for a thicker consistency.
4. Blend until smooth and creamy.
Cooking Time: None! This is a quick and easy recipe that’s ready in seconds.
Summary
New moms, rejoice! This collection of 18 nourishing recipes is designed to support lactation and promote a healthy milk supply. From oatmeal cookies with flaxseed and brewer’s yeast to creamy porridge with quinoa and coconut milk, these delicious dishes are packed with ingredients that can help increase milk production. Other highlights include smoothies, teas, granola, and even chicken stew – all carefully crafted to support breastfeeding. Whether you’re a new mom looking for easy recipes or just trying to boost your supply, this article has something for everyone.
Leave a Reply