11 FOODS FOR BREASTFEEDING MUMS
We've rounded up eleven foods to keep your boob-juice flowing. From smoothies to cookies to tea, we've got it all.
11. No-Bake Bites
Well, when taking care of a newborn becomes your 9 to 5, you don't exactly have the time to bake. So we know no-bake foods will be a hit with you. These no-bake bites are great for snacking on when you're taking a break from your nursing. Besides, they are super-easy to make (only 10 minutes to prepare). Plus, they are sweet as honey.
10. Pumpkin Spice Smoothie
Perfect for Autumn when pumpkins are in season. You'll love the taste of it which is similar to traditional pumpkin spice latte. All you need to make it creamy is add some really good dairy milk or milk substitutes packed with vitamins (A, B-12 and D), and calcium.
9. Blueberry Muffins
So easy-peasy to make! We love the ingredients which are so healthy (gluten-free and low-sugar) - blueberries, flax seed, eggs, and honey (for taste).
8. Herbal Tea
Water makes up 87% of breast milk, so it makes sense to stay hydrated to boost your milk supply. Drinking herbal tea is your best bet to improve hydration. This herbal tea is a mixture of herbs and spices such as fennel and has galactogenic properties (boosts the body's secretion of breast milk).
7. Healthy Cookies
There's nothing like munching on some crunchy cookies. But cookies can also be junk culprits, so the healthier made, the better. This recipe blends healthy ingredients like flax, oats, brewer's yeast and spices without compromising taste.
6. Overnight Oats
Oatmeal is a galactagogue (increases milk supply naturally), and breastfeeding mums can enjoy it by making overnight oats. So get those jars out of the cupboard and get to it. You can eat overnight oats in so many ways. One way is to add toppings such as walnuts, chia seeds and fresh fruits. You can also enjoy it with dairy milk or milk substitutes that contain vitamins and minerals. You cannot eat overnight oats instantly (for obvious reasons). You'll have to put them in the refrigerator overnight and eat them the next day for breakfast.
Our list will not be complete without an egg recipe. Eggs may have been taboo during pregnancy, but not when you're nursing. This recipe is a healthy spin-on omelet - you can make it with healthy fats such as avocado, cheddar cheese and some greens for extra nutrition.
4. Green Smoothie
Sometimes with all the hustle and bustle, you will need something to nourish you while you're on the go. A smoothie works in this case. And what is better than a smoothie made from leafy greens? Blend it with soy or nut milk, and you have a vegan drink packed with all the calories, vitamins and minerals your body needs.
3. Bone Broth
Bone Broth (made with a slow cooker) can be the powerhouse of minerals (calcium, magnesium and phosphorus), collagen and amino acids your body needs to heal after delivery. It's a much healthier choice than coffee.
2. Turmeric and Kale Chicken Soup
Turmeric is a galactagogue which promotes healthy lactation. Kale, a dark green veggie, contains phytoestrogens that increase breast milk production. Put these two ingredients together, and you make a nutritious chicken soup.
1. Salmon Salad with dressing
For a breastfeeding mum, three things are a must-eat; proteins, healthy fats and veggies (especially greens). If you are looking for food that blends all three, it's a salmon salad. Top it up with a turmeric and fenugreek dressing for more lactation-boosting and anti-inflammatory benefits..
By Nana Ama Afoa Osae I Writer I GreatWonderful Team
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