Breastfeeding is a unique stage in your life when the food you eat feeds both you and your child. Eating well-balanced meals and trying some healthy lactation-boosting recipes for breastfeeding mothers is the best strategy to gain optimum nutrition and sustain good milk production (1) (2). Browse through these lactation-boosting, easy-to-prepare recipes that will not only benefit your health but may also increase your breast milk supply. These delicious and easy lactation-boosting recipes will also provide you and your taste buds a break from the stress of preparing and eating nutritious, well-balanced meals.
12 Healthy Lactation-Boosting Recipes
These 12 healthy lactation-boosting recipes provide nourishment and may boost your milk supply.
1. Pumpkin oatmeal lactation smoothie
You will need:
½ cup rolled oats ¼ cup pumpkin puree 1 cup unsweetened Greek yogurt 1 apple (chopped) ½ banana (sliced) ½ cup almond milk 1tbsp mixed nuts (chopped) 3-4 blueberries (sliced, for garnish)
How to prepare:
2. Nursing omelet
You will need:
2 whole eggs 1tbsp sesame oil 1 red onion (peeled and chopped) ¼ cup cherry tomatoes (halved) ¼ cup chopped chives ¼ cup zucchini (thinly sliced) ¼ cup cheddar (grated) 4-5 olives (finely chopped) Salt and black pepper, to taste
How to prepare:
3. Finger millet and blueberry pancake
You will need:
½ cup millet flour ½ cup whole wheat flour ½ cup blueberries (chopped) 1 whole egg 1 banana (mashed) 1tsp baking powder 1tsp salt 1tbsp oil 1tbsp mixed nut and dried fruits (chopped)
How to prepare:
4. Healthy and hearty lactation cookies
You will need:
2 ½ cups rolled oats 2 cups wheat flour 1 cup unsalted butter (melted) 1½ cup brown sugar ¼ cup water ¼ cup brewers’ yeast 2tbsp ground flaxseed 2 egg yolks 1½ tsp vanilla bean paste 1tbsp wheat germ 1tsp baking soda ½ tsp cream of tartar ½ tsp salt
How to prepare:
5. Tuna and avocado sandwich
You will need:
2 multigrain bread slices 2 lettuce leaves 1 (5oz.) can solid white tuna 1 tomato (sliced) 2tbsp Feta cheese 2tbsp homemade avocado sauce 1tbsp minced red onion 1tsp dried oregano ½ tsp Dijon mustard Salt and black pepper, to taste
How to prepare:
6. Veggie delight soup
You will need:
4 cups homemade vegetable broth 1 large can (28oz.) tomatoes (diced) 1 white onion (chopped) 2 carrots (peeled and chopped) 2 celery stalks (chopped) 2 cups seasonal vegetables (chopped) 6 garlic cloves (minced) 2 bay leaves 2tbsp extra virgin olive oil 1tbsp lemon juice 1tsp salt ½ tsp curry powder ½ tsp dried oregano and thyme 2 cups water
How to prepare:
7. No-bake lactation bites
You will need:
1 cup quick oats ½ cup Rice Krispies ½ cup peanut butter ½ cup ground flaxseed ½ cup dried fruits 1tbsp sesame seeds 1tbsp pumpkin seeds ⅔ cup date syrup/ coconut sugar 1tsp vanilla bean paste 1tbsp coconut oil
How to prepare:
8. Easy lactation muffin
You will need:
1 cup whole wheat flour 1 cup oatmeal 1½ cups milk ½ cup walnuts (chopped) ½ cup toasted almonds (chopped) ¾ cup raisins (sliced) ⅓ cup brown sugar ⅔ cup coconut oil 2 eggs 3tbsp unsalted butter 2tbsp cinnamon powder 1½ tbsp Brewer’s yeast 1½ tbsp ground flaxseed 1tbsp baking powder 1tsp vanilla bean paste 1tsp salt
How to prepare:
9. Chicken quinoa casserole
You will need:
1 cup chicken (cooked and shredded) 2 cups quinoa ½ cup cheddar cheese (grated) ⅓ cup parmesan cheese (shredded) 1 cup low-fat milk 1 cup cream of chicken soup (condensed) ½ cup bell pepper (diced) ½ cup cherry tomatoes (halved) ½ cup broccoli (chopped) ½ cup mushroom (chopped) 1 onion (finely chopped) 2tbsp olive oil 1tsp Italian seasoning 1tsp chili powder
How to prepare:
10. Overnight lactation oats
You will need:
½ cup rolled oats ½ cup coconut milk ½ cup sliced mixed fruits (raspberries, apple, mango, and kiwi) 2 tbsp chopped nuts and dried fruits 1tsp cinnamon powder 1tsp honey/ maple syrup ½ tbsp chia seeds
How to prepare:
11. Creamy golden milk smoothie
You will need:
1 cup ripe banana (sliced) 1 cup fresh carrot juice 1 cup light coconut milk ½ tsp turmeric powder 1tbsp fresh ginger 1 tbsp toasted pumpkin seeds (finely chopped) ¼ tsp cinnamon powder ⅛ tsp black pepper powder Pinch of fresh nutmeg powder
How to prepare:
12. Fruit and nut lactation shake
You will need:
1 cup almond milk 1 cup papaya (chopped) ½ cup mixed berries (chopped) 1 banana (chopped) 2tbsp fig and Medjool dates (finely chopped) 1tbsp toasted nuts (chopped) 1tsp seeds trail mix 1tsp sweet syrup
How to prepare:
