As a new mom, there’s nothing more important than ensuring you’re producing enough milk to nourish your little one. While breastfeeding can be a challenge, having the right foods and drinks can make all the difference. That’s why we’ve put together 18 delicious and nutritious lactation recipes specifically designed for nursing moms. From sweet treats like oatmeal lactation cookies with flaxseed and brewer’s yeast to savory dishes like lactation-boosting carrot and ginger soup, these recipes are packed with ingredients that support milk production.
Whether you’re a seasoned pro or just starting out on your breastfeeding journey, these recipes offer a wealth of options for nourishing both yourself and your baby. And the best part? They’re all easy to make and require minimal prep time – perfect for busy moms on-the-go!
Oatmeal lactation cookies with flaxseed and brewer’s yeast
These soft-baked cookies are packed with nutritious ingredients designed to support lactation and help increase milk production for breastfeeding mothers. Flaxseed adds omega-3 fatty acids, while brewer’s yeast provides a natural boost of nutrients.
Ingredients:
– 2 cups rolled oats
– 1 cup all-purpose flour
– 1/2 cup unsalted butter, softened
– 1/4 cup brown sugar
– 1/4 cup honey
– 1 large egg
– 1 tablespoon flaxseed
– 1 teaspoon brewer’s yeast
– Pinch of salt
Instructions:
1. Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together oats, flour, and flaxseed.
3. In a large bowl, cream together butter, brown sugar, and honey until smooth. Beat in egg.
4. Gradually add dry ingredients to wet ingredients and mix until a dough forms.
5. Fold in brewer’s yeast.
6. Drop tablespoon-sized balls of dough onto prepared baking sheet, leaving 2 inches between each cookie.
7. Bake for 12-15 minutes or until lightly golden.
Cooking Time: 12-15 minutes
Lactation smoothie with banana, oats, and almond butter
This creamy smoothie is specifically designed to support lactation and provide essential nutrients for breastfeeding mothers. With the goodness of banana, oats, and almond butter, this recipe is a perfect blend of healthy fats, complex carbohydrates, and protein-rich ingredients.
Ingredients:
– 1 ripe banana
– 2 tablespoons rolled oats
– 2 tablespoons creamy almond butter
– 1/2 cup unsweetened almond milk (or breastmilk)
– Pinch of salt
Instructions:
1. In a blender, combine the banana, oats, and almond butter.
2. Blend until smooth and creamy, stopping to scrape down the sides as needed.
3. Add the almond milk and salt; blend until well combined.
4. Pour into a glass or bottle and serve immediately.
Cooking Time: None
Fenugreek-infused lactation tea
This soothing tea blend combines the benefits of fenugreek with other natural ingredients to support breastfeeding and overall maternal well-being. This recipe makes one batch, perfect for a busy new mom on-the-go!
Ingredients:
– 1 tablespoon dried fenugreek leaves
– 1 teaspoon dried peppermint leaves
– 1 teaspoon dried lemon balm leaves
– 1 cup boiling water
– Honey or maple syrup (optional)
Instructions:
1. In a teapot or infuser, combine the dried fenugreek, peppermint, and lemon balm leaves.
2. Pour in the boiling water and let steep for 5-7 minutes.
3. Strain the tea into a cup using a strainer or cheesecloth.
4. Add honey or maple syrup to taste, if desired.
Cooking Time: 5-7 minutes
Tips:
– Store leftover tea in an airtight container in the fridge for up to 24 hours.
– Enjoy this calming tea hot or warm throughout the day, or as needed.
– Consult with your healthcare provider before using fenugreek if you have any underlying medical conditions.
Lactation-boosting carrot and ginger soup
This comforting soup is a perfect blend of nutrients to support lactating mothers, with carrots providing a rich source of vitamin A and ginger offering anti-inflammatory properties. With just a few simple ingredients, you can create a delicious and nutritious meal that will help increase milk supply and promote overall well-being.
Ingredients:
– 2 large carrots, chopped
– 1-inch piece of fresh ginger, peeled and grated
– 4 cups vegetable broth
– 1/2 cup coconut cream or heavy cream (optional)
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the chopped carrots and grated ginger in a little water until tender.
2. Add the vegetable broth and bring to a boil.
3. Reduce heat and simmer for 20-25 minutes or until the carrots are very tender.
4. Use an immersion blender or transfer the soup to a blender and puree until smooth.
5. If desired, add coconut cream or heavy cream and blend until well combined.
6. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Quinoa and spinach lactation bowl
This recipe combines protein-rich quinoa with iron-packed spinach and creamy lactation-friendly ingredients to create a satisfying and nutritious bowl perfect for new mothers.
Ingredients:
– 1 cup cooked quinoa
– 2 cups fresh spinach leaves, chopped
– 1/2 cup lactation-friendly milk (such as oat or almond)
– 1 tablespoon chia seeds
– 1 teaspoon honey
– 1/4 teaspoon salt
– 1/4 cup sliced almonds
– 1/4 cup diced pineapple
Instructions:
1. In a medium bowl, combine cooked quinoa, chopped spinach, lactation-friendly milk, chia seeds, honey, and salt. Mix well.
2. Top with sliced almonds and diced pineapple.
3. Refrigerate for at least 30 minutes to allow flavors to meld.
4. Serve chilled.
Cooking Time: 5-7 minutes (cooking quinoa) + 30 minutes (refrigeration time)
Enjoy your nutritious and delicious Quinoa and Spinach Lactation Bowl!
Lactation granola bars with dates and nuts
These no-bake granola bars are a nutritious snack to support lactation while breastfeeding, thanks to the combination of oats, nuts, seeds, and dates. Perfect for busy mamas on-the-go!
Ingredients:
– 2 cups rolled oats
– 1 cup chopped dates
– 1/2 cup chopped almonds
– 1/4 cup chia seeds
– 1/4 cup shredded coconut
– 1 tablespoon honey
– 1/4 teaspoon sea salt
Instructions:
1. In a large mixing bowl, combine oats, dates, almonds, and chia seeds.
2. In a small saucepan, heat the honey over low heat until smooth.
3. Pour the warm honey mixture over the dry ingredients and stir until well combined.
4. Press the mixture into a lined or greased 8×8-inch baking dish.
5. Refrigerate for at least 30 minutes to set.
6. Cut into bars (approximately 12-16).
Cooking Time: None! These no-bake granola bars are ready in just 10 minutes of prep time.
Enjoy your delicious and lactation-supportive snack!
Pumpkin spice lactation muffins
Pumpkin Spice Lactation Muffins: Nourish Your Body with These Wholesome Treats
These moist and flavorful muffins are infused with the warm spices of pumpkin pie, making them a perfect treat for anyone looking to support their breastfeeding journey.
Ingredients:
– 1 1/2 cups whole wheat flour
– 1 cup rolled oats
– 1/2 cup canned pumpkin puree
– 1/4 cup honey
– 1/4 cup coconut oil
– 2 large eggs
– 1 teaspoon vanilla extract
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon salt
– 1/2 cup chopped walnuts (optional)
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together flour, oats, and spices.
3. In a separate bowl, combine pumpkin puree, honey, coconut oil, eggs, and vanilla extract. Whisk until smooth.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
5. Fold in chopped walnuts, if using.
6. Divide batter evenly among muffin cups. Bake for 20-25 minutes or until a toothpick inserted into the center of a muffin comes out clean.
Yield: 12 muffins
Lactation-friendly lentil and vegetable stew
This hearty stew is a breastfeeding mom’s best friend! Packed with protein-rich lentils, fiber-filled vegetables, and soothing herbs, this recipe is specifically designed to support milk production and overall lactation health.
Ingredients:
– 1 cup dried green or brown lentils
– 2 cups water or breastmilk-friendly broth (such as chicken or vegetable)
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 red bell pepper, seeded and chopped
– 1 teaspoon dried thyme
– 1/2 teaspoon dried parsley
– Salt and pepper to taste
Instructions:
1. In a large pot, combine lentils and water/broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
2. Add chopped onion, garlic, carrots, celery, and bell pepper to the pot. Cook for an additional 10-15 minutes or until vegetables are tender.
3. Stir in thyme and parsley. Season with salt and pepper to taste.
4. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 35-40 minutes
Sweet potato and kale lactation hash
Sweet Potato and Kale Lactation Hash: A Nutritious Breakfast Boost
A delicious and nutritious breakfast recipe that combines the natural sweetness of sweet potatoes with the earthy flavor of kale, perfect for lactating mothers seeking a meal to support their milk production.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 2 cups curly kale, stems removed and chopped
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese or 1/4 cup toasted pecans for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1/2 teaspoon salt and spread on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook for 3-4 minutes, or until softened.
4. Add chopped kale to the skillet; cook until wilted, about 2-3 minutes.
5. Once sweet potatoes are cooked, add them to the skillet with kale mixture. Season with salt and pepper to taste.
6. Serve hot, topped with crumbled feta cheese or toasted pecans if desired.
Cooking Time: Approximately 30-35 minutes
Lactation energy balls with coconut and chia seeds
As a breastfeeding mother, it’s essential to fuel your body with nutrient-rich foods to support milk production. These no-bake energy balls are packed with coconut, chia seeds, and lactation-boosting ingredients to help you stay energized throughout the day.
Ingredients:
– 2 cups rolled oats
– 1 cup dried dates, pitted
– 1/2 cup shredded coconut
– 1/4 cup chia seeds
– 1 tablespoon honey
– 1/4 teaspoon sea salt
– 1/4 cup lactation-boosting blend (such as fenugreek and blessed thistle)
– 2 tablespoons unsweetened almond milk
Instructions:
1. In a large bowl, combine oats, dates, coconut, and chia seeds.
2. In a small bowl, mix honey, sea salt, and lactation-boosting blend.
3. Add the wet ingredients to the dry mixture and stir until well combined.
4. Gradually add almond milk until the mixture forms a dough-like consistency.
5. Roll into balls, about 1 inch in diameter.
6. Store in an airtight container in the refrigerator for up to 5 days.
Cooking Time: None! These energy balls are no-bake and ready to go!
Barley water with fennel seeds for lactation
This ancient remedy has been passed down through generations as a natural way to support lactation and promote breast milk production. By combining the nutritious goodness of barley with the galactagogue properties of fennel seeds, this recipe is a simple and effective way to encourage milk flow.
Ingredients:
– 1 cup pearl barley
– 2 cups water
– 1 tablespoon fennel seeds
– Optional: honey or lemon to taste
Instructions:
1. Rinse the barley in a fine-mesh strainer and place it in a large pot.
2. Add the water and bring to a boil. Reduce heat, cover, and simmer for 30 minutes.
3. Strain the barley mixture into a clean pot or teapot, discarding any solids.
4. Add the fennel seeds and let steep for an additional 10-15 minutes.
5. Strain again if desired, then serve warm or at room temperature. You can add honey or lemon to taste.
Cooking Time: 45-60 minutes
Lactation-friendly chicken and brown rice casserole
Nourishing Nourishment: Lactation-Friendly Chicken and Brown Rice Casserole Recipe
As a breastfeeding mom, it’s essential to fuel your body with nutrient-rich foods that support milk production. This comforting casserole is a delicious way to get the nutrients you need while supporting lactation.
Ingredients:
– 1 1/2 cups cooked brown rice
– 1 cup boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 1/4 cup unsalted butter, melted
– 1 cup frozen peas and carrots
– 1/2 cup lactation-friendly milk (such as oat milk or coconut milk)
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 350°F (175°C).
2. In a large mixing bowl, combine cooked brown rice, chicken, melted butter, peas and carrots, lactation-friendly milk, thyme, salt, and pepper. Mix well.
3. Transfer the mixture to a 9×13 inch baking dish.
4. Bake for 25-30 minutes or until the casserole is hot and bubbly.
5. Serve warm and enjoy!
Cooking Time: 25-30 minutes
Blueberry and flaxseed lactation pancakes
These delicious blueberry and flaxseed lactation pancakes are designed to support a nursing mother’s milk supply, thanks to the combination of galactagogues like oats and flaxseeds. With their fluffy texture and sweet flavor, they’re a great breakfast or snack option.
Ingredients:
– 1 cup rolled oats
– 1/2 cup whole wheat flour
– 1/4 cup ground flaxseed
– 1/2 cup sugar
– 1/2 cup plain Greek yogurt
– 1 large egg
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1 tablespoon honey
– 1/4 cup fresh or frozen blueberries
– 1 tablespoon coconut oil, melted
Instructions:
1. In a bowl, whisk together oats, flour, flaxseed, sugar, and baking powder.
2. In a separate bowl, combine yogurt, egg, and honey. Stir until smooth.
3. Add the wet ingredients to the dry ingredients and stir until just combined.
4. Gently fold in blueberries and melted coconut oil.
5. Cook on a non-stick skillet or griddle over medium heat for 2-3 minutes per side, or until bubbles appear on surface.
6. Serve warm and enjoy!
Cooking Time: 8-10 minutes
Lactation-boosting garlic and herb roasted salmon
Nourish Your Body with Garlic and Herb Roasted Salmon
As a breastfeeding mother, it’s essential to fuel your body with nutrient-rich foods that support lactation. This recipe for garlic and herb roasted salmon is packed with omega-3 fatty acids, vitamins, and minerals that can help increase milk production and overall health.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 2 tablespoons chopped fresh parsley
– 2 tablespoons chopped fresh dill
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the baking sheet, leaving some space between each piece.
4. Drizzle olive oil over the salmon, then sprinkle minced garlic evenly among the fillets.
5. Top each piece of salmon with chopped parsley and dill.
6. Season with salt and pepper to taste.
7. Roast in the preheated oven for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Spinach and mushroom lactation frittata
This Spinach and Mushroom Lactation Frittata is a nutritious and delicious breakfast or brunch option, packed with nutrients to support lactation. The spinach and mushrooms provide a boost of iron and folate, while the eggs and cheese offer protein and calcium.
Ingredients:
– 6 large eggs
– 1/2 cup fresh spinach leaves, chopped
– 1/2 cup sliced mushrooms (such as cremini or shiitake)
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 cup shredded cheddar cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the onion and garlic; cook until softened, about 3-4 minutes.
3. Add the mushrooms and cook until they release their moisture and start to brown, about 5 minutes.
4. Add the chopped spinach and cook until wilted, about 1 minute.
5. In a large bowl, whisk together the eggs and a pinch of salt. Pour the egg mixture over the mushroom and spinach mixture in the skillet.
6. Cook for 2-3 minutes or until the edges start to set. Sprinkle with shredded cheese.
7. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the eggs are set and the cheese is melted.
Cooking Time: 20-25 minutes
Lactation-friendly avocado and chickpea salad
This creamy and protein-rich salad is a perfect snack or addition to your meals while breastfeeding. With its blend of healthy fats, fiber, and essential vitamins, it’s a great way to support lactation and overall wellness.
Ingredients:
– 2 ripe avocados, diced
– 1 can chickpeas (15 oz), drained and rinsed
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the avocado, chickpeas, and cilantro.
2. Squeeze the lemon juice over the mixture and toss gently to coat.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This salad is best served chilled, straight from the fridge.
Tips:
– Make sure to use ripe avocados for the best flavor and texture.
– Adjust the amount of lemon juice to your taste.
– Store leftovers in an airtight container for up to 24 hours.
Lactation smoothie bowl with berries and hemp seeds
Boost your milk supply and fuel your body with this nutrient-rich smoothie bowl recipe, perfect for breastfeeding mothers. This delicious and filling treat combines the benefits of lactation-boosting ingredients like fenugreek and flaxseed with the natural goodness of berries and hemp seeds.
Ingredients:
– 1 cup frozen mixed berries (such as blueberries, strawberries, and raspberries)
– 2 tablespoons hemp seeds
– 2 cups unsweetened almond milk or other non-dairy milk
– 1 tablespoon fenugreek powder (or 1/4 teaspoon whole fenugreek seeds)
– 1 tablespoon ground flaxseed
– 1 scoop lactation-promoting protein powder (optional)
– Toppings: sliced almonds, shredded coconut, and fresh berries
Instructions:
1. In a blender, combine frozen berries, hemp seeds, almond milk, fenugreek powder or whole seeds, and ground flaxseed.
2. Blend on high speed until smooth and creamy.
3. Pour the mixture into a bowl and top with sliced almonds, shredded coconut, and fresh berries.
4. Serve immediately and enjoy!
Cooking Time: 5 minutes
Lactation-friendly turmeric golden milk latte
Nourish your body with this soothing Lactation-friendly Turmeric Golden Milk Latte, perfect for new mothers looking to support their milk supply and overall well-being.
Summary
Nourish your nursing journey with these 18 delicious lactation recipes! From oatmeal cookies to quinoa bowls, and even smoothies and teas, these nutrient-rich dishes are designed to support milk production and overall health. Recipes feature ingredients like flaxseed, brewer’s yeast, fenugreek, and more, all carefully selected to promote lactation. Whether you’re looking for a quick breakfast or a comforting evening meal, there’s something here for every nursing mom. So go ahead, indulge in these tasty treats, and let your milk flow!
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