Every mum knows that breastfeeding is a challenging task for both the baby and the new mama.

It is even more challenging if you have a low milk supply. In order to continue breastfeeding and to increase your milk supply fast, you have to take charge of your diet.

You need to add milk-stimulating foods, like brewer’s yeast, wheat germ, flax seed meal and whole oats in your diet and drink enough water. 

Apart from caring for your newborn, your top priority should be eating and drinking enough throughout the day, therefore, you need to carry some snacks and water bottles with you wherever you go. But eating the same snacks over and over again might be boring so for a change try these recipes for a boost as the ingredients in the lactation recipes here may promote an increase in breast milk.

Give it go!

 

 

1. Pumpkin Spice Lactation Smoothie

By Rebecca 

 

 

Ingredients

• 1 ½ cups unsweetened coconut milk (or other milk of choice)
• 1 tablespoon pumpkin puree (canned or fresh)
• 1 carrot (chopped)
• 1/2 cup mango (fresh or frozen)
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/8 teaspoon ginger
• 1/8 teaspoon cloves
• 1 tablespoon collagen peptides (optional)
• Honey (or other desired sweetener) to taste (optional)
• Handful of ice cubes (optional)

 

Directions

1. Place all ingredients in blender.
2. Blend until creamy & smooth.
3. Top with coconut whipped cream & crushed walnuts (optional) and enjoy!

 

 

 

2. No Bake Lactation Protein Bar Recipe

By  Larisha Campbell 

 

 

Ingredients

• 1 1/2 cup rolled oats
• 1 cup almond butter (any nut butter or sunflower butter would also work)
• 3/4 cup unsalted almonds ,roughly chopped
• 1/2 cup chopped walnuts
• 1/2 cup pistachios ,shelled
• 1/2 cup sunflower seeds
• 1/3 cup cashews (roughly chopped)
• 1/3 cup raw honey
• 1/3 cup unsweetened applesauce (we use homemade)
• 1/3 cup ground flaxseed
• 1/4 heaping cup dried blueberries
• 1/4 heaping cup dried cranberries
• 1/4 cup chia seeds
• 1/4 cup debittered brewer’s yeast (omit if not breastfeeding)

 

Directions

1. In a large bowl, combine all ingredients.
2. Mix well until everything is very well combined.
3. Line an 8×8 pan with wax paper.
4. Place ingredients in wax lined pan.
5. Firmly press down with the back of a spoon.
6. Place in freezer overnight or at least 3-4 hours.
7. Remove wax paper from pan and peel away from mixture.
8. Cut in half, then cut each half into eight bars for a total of 16 bars.
9. Place in container or bag and put back into freezer.
10. Remove servings as needed 2-3 hours before consuming.

 

 

 

3. Choc Chip Lactation Cookies

By  Jessica 

 

 

Ingredients

• 3 cups old-fashioned rolled oats
• 1 1/2 cups unbleached organic all-purpose flour
• 5 tablespoons brewers yeast
• 3 tablespoons ground flaxseed
• 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 12 tablespoons organic unsalted butter
• 4 tablespoons unrefined organic virgin coconut oil
• 1 1/2 cups organic cane sugar
• 1 large egg + 1 large egg yolk
• 2 teaspoons vanilla extract
• 1 1/2 cups dark chocolate chips/chunks, I like ghirardelli
• feel free to add: unsweetened flaked coconut chopped almonds, 1 to 2 tablespoons of almond butter

 

Directions 

1. Preheat the oven to 350 degrees F.
2. In a large bowl, whisk together the oats, flour, yeast, flaxseed, baking powder, soda, cinnamon and salt.
3. In the bowl of your electric mixer, beat the butter and coconut oil on medium speed until creamy. Add in the sugar and beat on medium to high speed until fluffy, about 4 to 5 minutes, scraping down the sides of the bowl if needed. Add in the egg and egg yolk, beating until combined, about 2 to 3 minutes. Add in the vanilla extract and beat until combined again. Gradually add in the dry ingredients, beating on low speed until just combined and mixed. Stir in the chocolate chips with a spatula until they are evenly dispersed.
4. Scoop the dough into 1-inch rounds (I use an ice cream scoop so they are fairly uniform in size) and place on a baking sheet about 2 inches apart. Bake for 10 to 14 minutes, or until the bottoms are just golden. Let cool completely before storing in a sealed container.

 

 

 

4. Blueberry Oatmeal Lactation Muffins

By Molly

 

 

Ingredients

• 1 1/4 cups gluten free oat flour
• 1/2 cup tapioca flour
• 1/2 cup ground flax
• 3 tablespoons brewers yeast
• 1/2 teaspoon cinnamon
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 2 eggs
• 1/3 cup raw honey
• 1/3 cup unsweetened vanilla almond milk or coconut milk
• 2 tablespoons coconut oil melted and cooled
• 1 teaspoon vanilla extract
• 1 teaspoon lemon juice or apple cider vinegar
• 1 1/4 cup blueberries plus more for topping
• 1 tablespoons oat flour

 

Directions

1. Preheat oven to 350·F. Line 9-10 muffin cups with liners and spray the liners with nonstick cooking spray (I like coconut oil spray).
2. In a small to medium bowl, whisk together the oat flour, tapioca flour, ground flax seed, brewers yeast, cinnamon, baking soda and salt.
3. In a separate large bowl, whisk together eggs, honey, vanilla, almond milk, coconut oil and lemon juice until smooth and well combined. Add dry ingredients to wet ingredients and stir until just combined.
4. In the same bowl the dry ingredients were in, add the blueberries and toss with 1 tablespoon of oat flour. This helps them not sink to the bottom of the muffins. The batter will be very thick.
5. Use a large spoon to fill the prepared muffin liners all the way to the top, but not over the top. It should fill 9 to 10 muffin cups. Place a few extra blueberries on top of each one before baking. Bake in the preheated oven for 20-24 minutes or until a toothpick inserted comes out clean.
6. Transfer muffin tin to a wire cooling rack and allow to cool for 5-10 minutes then remove the muffins from the tin and allow to cool completely or serve warm.

 

 

 

5. Herbal Nursing Mum Tea

By Katie Wells

 

 

Ingredients

• ½ cup red raspberry leaf
• ¼ cup alfalfa leaf
• ½ cup nettle leaf
• ¼ cup fenugreek seeds
• ¼ cup fennel seeds
• ¼ cup chamomile flowers
• ¼ cup dandelion leaf

 

Directions

1. Mix herbs and store in a glass jar. To brew, add 1 Tablespoon herb mix to 2 cups of boiling water and simmer on stove for 10-15 minutes.
2. Strain and serve.
3. Can also make by the gallon using ½ cup dried herb mix and store in refrigerator after straining.

 

 

 

6. Nursing Omelet

By Jill Amery

 

 

Ingredients

• 2 free-range eggs
• 1 tablespoon of organic butter
• 1 tablespoon of organic whipping cream
• 1 diced organic turkey sausage
• ½ an avocado sliced
• ¼ cup chopped chives & cilantro
• ¼ cup grated sharp cheddar
• Sea salt and pepper to taste
• Salsa to garnish

 

Directions

1. Chop and sauté sausage in a cast iron skillet until soft.
2. While sausage cooks, crack eggs into a bowl & add cream & a touch of salt (Cream protects the fragile nutrient in the egg, and the fat in the cream aids absorption of vitamin A from the yolk and butter).
3. Whisk eggs & cream lightly. (Not too long or the omelet will be tough).
4. Add butter to skillet and coat entire surface, tip skillet and add in egg mix slowly.
5. Reduce heat to medium and wait for underside to lightly brown.
6. When cooked add chives, cilantro, avocado slices and cheese to top, switch temperature to low.
7. With a spatula, flip omelet in half. Allow one side to cook and flip. Beware to not overcook.
8. Slide omelet on to a plate and enjoy.  You may garnish with salt and pepper, salsa or eat with sprouted grain toast, don’t forget the butter.

 

 

 

7. Turmeric and kale chicken soup

By  Rebecca 

 

 

Ingredients:

• 2 tbsp extra virgin olive oil, divided
• 1 lb boneless, skinless chicken thighs or breasts
• 1 medium onion, chopped
• 2 medium carrots, peeled and chopped
• 2 celery stalks, chopped
• 4 cloves garlic, peeled and minced
• ½ cup pearled farro
• 6 cups roast chicken bone broth (see Instant Pot recipe here)
• ½ tsp fresh thyme
• 1 1×1 inch piece of rind for good quality parmesan cheese (optional)
• ½ tsp ground turmeric
• 2 loosely packed cups kale, stemmed and chopped
• Salt & pepper to taste

 

Directions

1. Set Instant Pot to “Sauté” and add 1 tablespoon olive oil. Add chicken and sauté in pot until browned on both sides (does not need to be cooked through).
2. Remove chicken from pot and place on a plate.
3. With Instant Pot still on “Sauté” add the second tablespoon of olive oil and sauté onions, celery and carrots until soft, about five minutes. Stir in garlic and cook for one minute more.
4. Add chicken back into pot along with farro, bone broth, parmesan rind and turmeric. Lock the lid in place and cook soup on high pressure for 12 minutes.
5. When cooking time ends, natural pressure releases for 5 minutes, then quick release.
6. Set Instant Pot to “Warm.” Remove lid and discard parmesan rind. Use a fork to shred chicken into bite sized pieces. Stir in kale and allow the soup to sit for 2 minutes to allow the kale to soften. Season with salt and pepper to taste. Serve immediately.