As a new mom, breastfeeding your baby can be an incredible experience. Not only does it provide essential nutrients and antibodies to your little one, but it also creates a strong bond between you two. However, many mothers struggle with low milk supply or difficulty producing enough milk to meet their baby’s needs. Fortunately, there are plenty of delicious and nutritious lactation recipes that can help boost your milk production and support your breastfeeding journey.
In this article, we’ll share 18 lactation recipes that use natural ingredients like flaxseed, brewer’s yeast, and fenugreek to promote milk supply and overall health. From tasty oatmeal cookies to soothing teas and soups, these recipes are designed to nourish both you and your baby. Whether you’re a new mom looking for inspiration or an experienced breastfeeding pro seeking some fresh ideas, we’ve got you covered.
Stay tuned for our first recipe, [insert recipe title], which combines the power of oatmeal, flaxseed, and brewer’s yeast in a delicious cookie that’s perfect for snacking on-the-go.
Oatmeal lactation cookies with flaxseed and brewer’s yeast
These wholesome cookies are packed with nutrients to support lactation, thanks to the combination of oatmeal, flaxseed, and brewer’s yeast. With a subtle nutty flavor and chewy texture, they make a perfect snack for breastfeeding moms.
Ingredients:
– 2 cups rolled oats
– 1 cup all-purpose flour
– 1/2 cup coconut sugar
– 1/4 cup brown sugar
– 1/2 cup mashed banana
– 1/4 cup flaxseed
– 1 teaspoon brewer’s yeast
– 1/2 teaspoon baking soda
– 1/2 teaspoon salt
– 1/2 cup unsalted butter, melted
– 1 large egg
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, coconut sugar, brown sugar, and baking soda.
3. Add mashed banana, flaxseed, brewer’s yeast, melted butter, and egg. Mix until a dough forms.
4. Scoop tablespoon-sized balls of dough onto the prepared baking sheet, leaving 2 inches between each cookie.
5. Bake for 12-15 minutes or until lightly golden.
Cooking Time: 12-15 minutes
Coconut milk lactation smoothie with bananas and almonds
Boost your lactation and nourish your body with this creamy, delicious smoothie!
Ingredients:
– 1 ripe banana
– 1/2 cup unsweetened coconut milk
– 1 tablespoon almond butter
– 1/4 teaspoon vanilla extract
– Pinch of salt
– 1/2 cup ice
– Chopped almonds for garnish (optional)
Instructions:
1. Add the banana, coconut milk, almond butter, vanilla extract, and salt to a blender.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides as needed.
3. Add the ice and blend until well combined and frosty.
4. Taste and adjust sweetness or creaminess if desired.
5. Pour into a glass and garnish with chopped almonds, if desired.
Cooking Time: None! This smoothie is ready in just 2-3 minutes of blending time.
Enjoy your delicious and nutritious lactation smoothie!
Lactation-boosting lentil and spinach soup
As a breastfeeding mom, it’s essential to fuel your body with nutrient-rich foods that support lactation. This hearty lentil and spinach soup is a delicious way to do just that, packed with protein, fiber, and iron to help promote milk production.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water or breastmilk-friendly broth (such as chicken or vegetable)
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups fresh spinach leaves
– 1 teaspoon olive oil
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the lentils, water or broth, and spinach. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Season with salt and pepper to taste.
Cooking Time: 35-45 minutes
Fenugreek-infused lactation tea with honey and lemon
Fenugreek-infused lactation tea is a natural remedy for breastfeeding mothers to support milk production and flow. This soothing blend combines the benefits of fenugreek, honey, and lemon to create a calming and comforting drink.
Ingredients:
– 1 tablespoon dried fenugreek leaves (trigonella foenum-graecum)
– 1 teaspoon loose-leaf black tea
– 1 tablespoon pure honey
– Juice from 1/2 lemon (about 1 tablespoon)
– 1 cup boiling water
Instructions:
1. In a small saucepan, bring the boiling water to a simmer.
2. Add the dried fenugreek leaves and let it steep for 5-7 minutes or until the liquid has reduced slightly.
3. Strain the tea into a cup using a fine-mesh sieve or cheesecloth. Discard the solids.
4. Add the loose-leaf black tea to the tea and let it steep for an additional 2-3 minutes.
5. Stir in the honey until dissolved.
6. Squeeze the lemon juice into the tea and stir well.
Cooking Time: 10-12 minutes
Enjoy your soothing Fenugreek-infused lactation tea with honey and lemon, brewed to support breastmilk production and overall well-being.
Quinoa lactation bowl with avocado and chickpeas
This nutritious bowl is a perfect combination of complex carbs, healthy fats, and plant-based protein to fuel your body. Whip up this easy recipe for a quick and satisfying meal.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 can chickpeas (15 oz), drained and rinsed
– 1 ripe avocado, diced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: lemon juice, chopped cilantro, and/or crumbled feta cheese for added flavor
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth.
2. In a separate pan, heat the olive oil over medium heat. Add the chickpeas and cook until lightly toasted (about 5 minutes).
3. Fluff cooked quinoa with a fork and transfer it to a bowl.
4. Top the quinoa with the chickpeas, diced avocado, and a squeeze of lemon juice (if using).
5. Season with salt and pepper to taste.
6. Garnish with chopped cilantro and crumbled feta cheese (if using).
Cooking Time: 20-25 minutes
Sweet potato and ginger lactation muffins
These moist and flavorful muffins are perfect for nursing mothers looking to support their milk supply while enjoying a delicious treat. With the natural sweetness of sweet potatoes and the warming spice of ginger, these muffins will become a staple in your breastfeeding journey.
Ingredients:
– 2 large ripe sweet potatoes, cooked and mashed
– 1/2 cup rolled oats
– 1/2 cup whole wheat flour
– 1/4 cup sugar
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 teaspoon ground ginger
– 1/2 cup plain lactation-friendly milk (such as oat or almond milk)
– 1 large egg
– 1 tablespoon honey
– 1/4 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, combine mashed sweet potatoes, oats, flour, sugar, baking powder, and salt.
3. Add milk, egg, honey, and ginger. Mix until smooth.
4. Fold in chopped walnuts, if using.
5. Divide batter evenly among muffin cups.
6. Bake for 20-22 minutes or until a toothpick inserted into the center comes out clean.
Cooking Time: 20-22 minutes
Lactation-friendly oatmeal with chia seeds and berries
Boost your lactation journey with this wholesome oatmeal recipe, packed with omega-rich chia seeds and antioxidant-rich berries. Perfect for a post-nursing-session pick-me-up or as a healthy breakfast option.
Ingredients:
– 1/2 cup rolled oats
– 1 tablespoon chia seeds
– 1/4 cup mixed berries (fresh or frozen)
– 1/2 cup unsweetened almond milk (or other lactation-friendly milk alternative)
– 1 tablespoon honey (optional)
– Pinch of salt
Instructions:
1. In a small pot, bring the almond milk to a simmer over medium heat.
2. Add the oats and reduce heat to low. Cook for 5-7 minutes or until creamy, stirring occasionally.
3. Stir in chia seeds and cook for an additional minute.
4. Add mixed berries and honey (if using). Cook for 1-2 minutes or until berries are heated through.
5. Season with a pinch of salt.
6. Serve warm and enjoy!
Cooking Time: 10-12 minutes
Garlicky kale and white bean lactation stew
This hearty stew is a nutritious and flavorful way to support lactation and fuel your body as you feed your baby. Made with tender kale, creamy white beans, and aromatic garlic, this recipe is perfect for breastfeeding mothers.
Ingredients:
– 1 bunch of curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 can (15 ounces) of cannellini beans, drained and rinsed
– 3 cloves of garlic, minced
– 2 tablespoons of olive oil
– 1 small onion, diced
– 4 cups of vegetable broth
– 1 teaspoon of dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the diced onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the torn kale and cook until wilted, about 5-7 minutes.
5. Add the cannellini beans, vegetable broth, and dried thyme.
6. Bring to a simmer and let cook for 20-25 minutes or until the flavors have melded together.
7. Season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Lactation energy balls with dates and walnuts
Nourish your body and support your breastfeeding journey with these delicious lactation energy balls, made with dates and walnuts. These bite-sized treats are packed with ingredients that promote milk production and provide a natural energy boost.
Ingredients:
– 1 cup pitted Medjool dates
– 1/2 cup chopped walnuts
– 1 tablespoon flaxseed oil
– 1 teaspoon brewers yeast
– Pinch of salt
Instructions:
1. In a food processor, blend the dates and walnuts until well combined.
2. Add the flaxseed oil, brewers yeast, and salt to the processor. Blend until a sticky dough forms.
3. Use your hands to shape the dough into small balls, about 1 inch in diameter.
4. Place the energy balls on a baking sheet lined with parchment paper.
5. Refrigerate for at least 30 minutes before serving.
Cooking Time: None! These energy balls are best served fresh and can be stored in an airtight container in the refrigerator for up to 3 days.
Pumpkin spice lactation latte with almond milk
As the seasons change, warm up with a delicious and nutritious latte that combines the comfort of pumpkin spice with the benefits of lactation-promoting ingredients. This recipe is perfect for breastfeeding mothers looking to support milk production while enjoying a tasty treat.
Ingredients:
– 1 cup almond milk
– 2 tablespoons lactation-friendly tea (such as fenugreek or blessed thistle)
– 1 teaspoon pumpkin puree
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– 1 tablespoon honey (optional)
Instructions:
1. Brew the lactation-friendly tea according to package instructions.
2. In a small saucepan, warm the almond milk over medium heat.
3. Add the pumpkin puree, cinnamon, nutmeg, and ginger to the warmed almond milk. Whisk until well combined.
4. Pour in the brewed tea and whisk until smooth.
5. If desired, add honey to sweeten.
6. Pour into a cup and enjoy.
Cooking Time: 10-15 minutes
Lactation-friendly salmon and brown rice bowl
This recipe is designed to provide a nutrient-rich and lactation-friendly meal that supports breast milk production and overall health for nursing mothers. With the perfect balance of omega-3 fatty acids, complex carbohydrates, and essential vitamins and minerals, this dish is both delicious and beneficial.
Ingredients:
– 1 salmon fillet (6 oz)
– 1 cup cooked brown rice
– 2 tablespoons olive oil
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Optional: chopped green onions, sesame seeds, or avocado for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and place the salmon fillet.
3. Drizzle olive oil over the salmon, then sprinkle with salt and pepper.
4. Bake for 12-15 minutes or until cooked through.
5. Cook brown rice according to package instructions.
6. Serve the baked salmon on top of the brown rice.
7. Squeeze lemon juice over the salmon and garnish with chopped green onions, sesame seeds, or avocado if desired.
Cooking Time: 20-25 minutes
Spinach and feta lactation omelet
This classic Greek-inspired omelet is a nutritious and delicious breakfast option, packed with protein-rich spinach and feta cheese. Perfect for lactating mothers or anyone looking for a healthy and satisfying morning meal.
Ingredients:
– 2 large eggs
– 1/4 cup fresh spinach leaves, chopped
– 2 tablespoons butter
– 1/4 cup crumbled feta cheese
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together eggs and a pinch of salt until well beaten.
2. Heat one tablespoon of butter in a medium non-stick skillet over medium heat.
3. Add chopped spinach and cook until wilted, about 30 seconds.
4. Pour in the egg mixture and cook for 2-3 minutes or until edges start to set.
5. Sprinkle crumbled feta cheese on half of the omelet.
6. Fold the other half over the filling.
7. Cook for an additional 30 seconds to a minute, until eggs are almost set.
8. Slide onto a plate and serve hot.
Cooking Time: Approximately 5-7 minutes
Lactation-boosting barley porridge with cinnamon
Boost your milk supply with this comforting and nutritious barley porridge, infused with the warmth of cinnamon. This recipe is perfect for breastfeeding mothers looking to support their lactation.
Ingredients:
– 1 cup whole grain pearl barley
– 4 cups water or breastmilk
– 1/2 teaspoon ground cinnamon
– Optional: sweetener of your choice (honey, maple syrup, or sugar)
Instructions:
1. Rinse the barley and place it in a medium saucepan.
2. Add the water or breastmilk to the saucepan and bring to a boil.
3. Reduce heat to low and simmer for 20-25 minutes, or until the barley is tender.
4. Stir in the cinnamon and sweetener (if using).
5. Serve warm, or let cool and refrigerate for up to 24 hours.
Cooking Time: 20-25 minutes
Lactation-friendly chicken and vegetable stir-fry
As a breastfeeding mom, it’s essential to fuel your body with nutrient-rich foods that support lactation. This simple and delicious stir-fry recipe is packed with calcium, vitamins, and minerals to help promote milk production.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 cups mixed vegetables (bell peppers, carrots, broccoli, mushrooms)
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon soy sauce (lactation-friendly, no added hormones)
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned and cooked through (5-6 minutes).
3. Add the mixed vegetables, garlic, and soy sauce. Stir-fry for 4-5 minutes or until the vegetables are tender-crisp.
4. Season with salt and pepper to taste.
5. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Turmeric golden milk lactation drink
This warm, comforting drink is a natural remedy to support lactation and overall health during breastfeeding. With the anti-inflammatory properties of turmeric and the nourishing qualities of coconut milk, this golden milk recipe is a must-try for new mothers.
Ingredients:
– 1 cup coconut milk
– 1/2 teaspoon turmeric powder
– 1/4 teaspoon ginger powder
– 1 tablespoon honey (optional)
– Pinch of salt
Instructions:
1. In a small saucepan, warm the coconut milk over low heat.
2. Add the turmeric and ginger powders, whisking until well combined.
3. Bring the mixture to a 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 using) and salt.
5. Pour into a mug and enjoy while warm.
Cooking Time: 10-12 minutes
Lactation-approved blueberry and almond butter smoothie
As a breastfeeding mother, it’s essential to fuel your body with nutritious and delicious foods that support milk production and overall well-being. This smoothie recipe is specifically designed to meet the needs of lactation, combining the benefits of blueberries, almond butter, and protein-rich Greek yogurt.
Ingredients:
– 1 cup frozen blueberries
– 2 tablespoons almond butter
– 1/2 cup plain Greek yogurt
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey (optional)
– Ice cubes (as needed)
Instructions:
1. In a blender, combine frozen blueberries, almond butter, Greek yogurt, and almond milk.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add honey if desired for sweetness, and blend again to combine.
4. Pour into a glass and serve immediately. You can add ice cubes if you prefer a thicker consistency.
Cooking Time: None! This is a quick and easy smoothie that’s ready in minutes.
Enjoy your nourishing blueberry almond butter smoothie and support your lactation journey with this delicious and nutritious treat!
Lactation hummus with whole wheat pita
As a new mom, it’s essential to prioritize self-care and nourishment during this critical period. This recipe combines the benefits of lactation-boosting ingredients with a tasty and healthy snack.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup freshly squeezed lemon juice
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1/2 teaspoon ground cumin
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup lactation-supporting herbs (such as fenugreek, red clover, or alfalfa)
– 2 whole wheat pita breads
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a blender or food processor, combine chickpeas, lemon juice, garlic, olive oil, cumin, paprika, salt, and pepper.
3. Blend until smooth, then stir in lactation-supporting herbs.
4. Cut whole wheat pita breads into triangles or strips.
5. Serve hummus with pita chips for a satisfying snack.
Cooking Time: None required! Simply blend the ingredients together and serve.
Carrot and ginger lactation soup with coconut milk
Nourish Your Body with a Soothing Carrot and Ginger Lactation Soup
This creamy soup is not only delicious but also packed with nutrients that support lactation. The combination of carrots, ginger, and coconut milk creates a rich and comforting broth that’s perfect for new mothers looking to boost their milk supply.
Ingredients:
– 2 medium-sized carrots, chopped
– 1-inch piece of fresh ginger, grated
– 4 cups vegetable or chicken broth
– 1 can (14 oz) full-fat coconut milk
– 1/2 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the chopped carrots and grated ginger in a little bit of oil until tender.
2. Add the broth, coconut milk, and cumin. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup is creamy.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 20-25 minutes
Summary
New mothers looking to support their breastfeeding journey will appreciate these 18 nutritious lactation recipes. From sweet treats like oatmeal lactation cookies and sweet potato muffins, to savory dishes like lentil soup and chicken stir-fry, these recipes are designed to boost milk production and support a healthy nursing experience. Incorporate ingredients like brewer’s yeast, flaxseed, and fenugreek into your meals for an extra lactation-boosting kick. Try out these delicious and easy-to-make recipes to support your breastfeeding journey.
