BIWOC & LGBTQ FRIENDLY

5_lactation_recipes_for_breastfeeding_moms

5 Lactation-Boosting Recipes for Breastfeeding Moms

Breastfeeding is a magical experience that forms a lasting bond between mother and child. Unfortunately, many new mamas struggle with lactation when it comes to breastfeeding their little ones. The little one you shared your body with for the last 9 months is now in your arms, and as before, you are the source of their life.

It’s okay if the immense love you’re feeling right now is mixed with a bit of uncertainty. Bringing a child into the world is a pretty big deal, but you also may be concerned about whether you can produce the amount of nourishment they’ll need to thrive and grow.

However, this is a common concern that a lot of mothers have. To help you feel more at ease about nursing, we’ve put together some lactation-friendly recipes, foods, and general advice so that you can take your mind off of your milk supply and live in the moment with your precious little gift.

Lactation Boosting Foods (Galactagogues)

Galactagogue is a fancy name for substances that naturally increase breast milk production. Galactagogues come in various foods and herbs, and anyone can easily use them in lactation-boosting recipes. As a matter of fact, you probably already consume them regularly and don’t know it.

Lactation-friendly foods:

– Pumpkin
– Oats or Oatmeal
– Brown rice
– Chickpeas or garbanzo beans
– Lean proteins
– Electrolight rich beverages (such as coconut water)
– Healthy fats like eggs and avocados
– Herbs like turmeric and fenugreek
– Dark green leafy vegetables
– Moringa leaf

Lactation Boosting-Recipes for Breastfeeding Moms:

Lactation-friendly Pumpkin Chai Latte

Usually, when we think of pumpkins, we think of autumn. But you can enjoy this warm, delightful treat and stimulate milk production any time of the year.
lactation_latte_recipe
Directions:

– Bring ½ cup water to a gentle boil in a small saucepan.
– After removing the water from heat, add the teabag.
– Let the tea bag steep for a few minutes, depending on how strong you like your tea.
– Next, add the pumpkin purée, almond milk, vanilla, pumpkin spice blend, and salt to the saucepan.
– Whisk in the cornstarch. Pour the mixture into a blender and blend until the ingredients are creamy. (1-2 minutes)
– After the mixture is blended, pour it back into the saucepan.
– Warm the mixture on low heat to your liking.
– Finally, top with totally optional whipped cream and star of anise or cinnamon stick.

Stimulating Southwest Vegetarian Bake

Think brown rice is bland? Well, this recipe begs to differ. This savory south of the border dish includes more than one lactation boosting ingredient. Plus, the whole family will love it!
lactation_vegetable_bake_recipe
Directions:

– Bring water to a boil, and then add the rice.
– Cover the pot, reduce the heat and simmer, for 35-40 minutes until tender. – Preheat oven to 350°
– Layer beans, corn, tomatoes, cheddar cheese, and rice in a large bowl.
– Then, mix in the salsa, sour cream (optional), and pepper.
– After mixing food, transfer it to a baking dish coated with cooking spray.
– Add in the onion and olives.
– Bake, uncovered, 30 minutes until everything is heated all the way through and the cheese is melted.
– Let stand 10 minutes before serving and enjoy.

Mediterranean Chickpea Salad

This colorful Mediterranean-style salad could give breastfeeding moms the boost in lactation they need while helping them get back to their pre-pregnancy shape!
chickpea_lactation_boosting_salad_recipe
Directions: Toss ingredients together in a bowl and drizzle with vinegarette dressing.
Enjoy!

Spinach Salad with Salmon and Lactation-Boosting Dressing

In reality, dark leafy greens should be a staple in every breastfeeding mom’s diet. However, this recipe takes greens and mixes them nicely with other nutrient-rich powerhouses like salmon and sweet potatoes. Then couples them with a lactation-friendly dressing.
salmon_spinach_salad_breastfeeding_recipe
Directions:

Combine ingredients in a bowl and toss with dressing. Enjoy!

Moringa Leaf Morning Smoothie

This spicy little plant may be lesser known to the masses, but it lacks nothing in the ‘good for you’ department. Moringa leaf is packed with vitamin C, calcium, potassium, iron, amino acids, protein, and antioxidants. Not to mention, it’s a natural galactagogue! You can find it in powder form at your local health food store.
moringa_lactaction_smoothie_recipe
Directions:

Put the ingredients in a blender and blend until smooth. Enjoy!

The Best Defense is a Good Offense

Diet is undeniably the most important part of sustaining your milk supply. But outside of diet, you can do some other proactive things to make sure your milk supply is strong and steady.

– Nurse or pump frequently
– Reduce stress
– Get plenty of rest (sleep when baby sleep if possible)
– Take hot showers

Benefits of Breastfeeding for Baby

There is no denying that breastfeeding can be emotionally draining, physically exhausting, and mentally taxing. However, it is one of the best things a healthy mother can do for her newborn child. Whenever you’re feeling overwhelmed, remember that you’re doing the best you can for yourself and your baby.
Here are just a few of the benefits of breastfeeding:

– Vital nutrients and antibodies are transferred to the baby during nursing
– Builds strong immunity against common childhood illnesses such as ear infections, asthma, childhood obesity
– Builds immunity against more common illnesses such as colds and the flu
– Lowers the risk of SIDS (Sudden Infant Death) or Crib Death

Benefits of Breastfeeding for You:

– Reduced risk of heart disease, breast cancer, ovarian cancer, and type 2 diabetes
– Breastfeeding helps you lose baby weight
– It’s convenient (no waking up to make bottles at 3 a.m.)
– Breastfeeding is free!

Word of advice

It’s always best to speak with your care provider before starting or stopping any routine. The professionals at MidWife 360 can help devise a plan that is right for you, your body, and your baby. Contact us today for more information.

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