Peanut butter apple pie smoothie, red berry smoothie, strawberry coconut cashew smoothie, kiwi banana green smoothie, strawberry spinach and kale smoothie, pumpkin spice lactation smoothie, mango lassi smoothie are the best delicious lactation smoothie recipes you need to try.
One of the most challenging activities as a new mother is breastfeeding and managing lactating breasts. There is overwhelming scientific evidence which proves breastfeeding is the best diet for a newborn baby from the day they are born to six months of their age.
The World Health Organization (WHO) has published detailed studies on the nutritional needs of a breastfeeding mother. When you are breastfeeding, the body requirement for liquid intake increases because your body needs to be well hydrated to produce breast milk. You should be highly aware of the nutrient content in your body as now you need enough nourishment for two.
Apart from low fat proteins and grains and seeds, it is very important to consume vegetables, fruits and diary. And what better way to do that than smoothies? They are delicious, easy to make, and require very little time to prepare and consume- a dream come true for new mothers! Preparation time is usually 2-4 minutes!
9 Yummy Lactation Smoothie Recipes for Breastfeeding Moms
Peanut Butter Apple Pie Smoothie
To make this delicious smoothie you need:
- an apple
- 1 banana
- 1/4 cup oats (preferably the flavourless version)
- 2 tbsp peanut butter
- 1 tbsp flax
- 1/4 teaspoon cinnamon for taste
- 1/2 cup whole milk
Flax seeds are great for increasing breast milk production, and this recipe has a high amount of calcium and Vitamin C content. It’s absolutely delicious to drink. If you want it cold, add a couple of ice cubes to the blender when you’re mixing the ingredients and let them mix for 1-2 minutes until it is smooth.
Red Berry Smoothie
Kick start your morning with this juicy berry smoothie. You need
- 1 Tbsp of nutritional yeast
- 2 Tbsp of maca root powder (or another good organic flour/powder)
- 2 Tbsp of protein powder,
- some milk
- 1 Tbsp of almond butter cream for that extra creamy taste
Put all of this in a high speed blender and blend until smooth. This recipe is rich in calcium, protein, and Vitamin B12.
Strawberry Coconut Cashew Lactation Smoothie
Another delicious lactating smoothie which needs
- 1 frozen Banana
- 5-7 frozen Strawberries
- 1 cup vanilla almond milk (preferably unsweetened)
- 1/2 cup vanilla Greek yogurt
- 1/2 cup old fashioned oats
- 1/2 cup cashews
- 1/4 cup shredded coconut
- 1 tbsp chia seeds
- 1 tbsp ground flax seeds
- 1 tbsp honey
- 1/2 tsp brewers yeast
Brewer’s yeast is a galactogogue, which is a supplement most nursing mothers use because it supports lactation and makes more breast milk.
Add all of it in a blender and mix till you get the consistency you want. If you want it thinner, add some milk and blend again.
Kiwi Banana Green Smoothie
For this green smoothie you need
- 2 Kiwis
- 1 Banana
- 2 cup Fresh spinach leaves
- 1 cup Almond milk
- 3 Tbsp Oats
- 1 Tbsp Chia seeds
- 1 Tbsp Hemp powder
- 1 lime with its juice squeezed
Kiwi is rich in Vitamin C and spinach leaves, apart from containing Vitamin A and Vitamin K are rich in iron and folate. Chia seeds have Omega 3 fatty acids.
Chocolate Peanut Butter Banana Lactation Boosting Smoothie
For this smoothie you will need:
- cocoa powder (2-3 tbsp)
- peanut butter
- frozen banana
- rolled oats (old fashioned)
- ground flaxseed
- milk (you can use dairy free if needed)
- ice to make it thinner
Try to avoid processed oats as non-processed wheat is more delicious. Flax seeds contain phytoestrogens and essential fatty acids which increases lactation.
Strawberry Spinach and Kale Smoothie
For this you need
- 1/2 cups spinach,
- 1/2 cups kale,
- 1 orange ( with its peel removed),
- 8-10 fresh or frozen strawberries,
- 1 cup frozen or fresh mango and/or pineapple (cubed),
- 1/3 cup greek yogurt,
- 1/4 cup water
- And 1 tablespoon honey (optional, you can use it to sweeten the smoothie a little)
Dark green vegetables are very good for nutrition because they are packed with vitamins and minerals. Spinach and kale also contain phytoestrogens which help in breast milk production during breastfeeding.
Pumpkin Spice Lactation Smoothie
The ingredients needed for this are:
- 1/2 cup rolled oats
- 1 tablespoon ground flax seeds
- 1/2 cup pumpkin puree (canned or fresh and cooled)
- 1 cup milk (or your favorite non-dairy alternative)
- 1 teaspoon pumpkin pie spice mix
- 1/2 cup Greek yoghurt
- 1 teaspoon vanilla essence (or extract)
- 1-2 tablespoons maple syrup
- 1 frozen banana (sliced)
- extra ice (to adjust the thickness and consistency)
- 1 tablespoon Brewer’s Yeast which is optional
- galactagogue to increase milk production
Blend it all together and drink up! Pumpkin is rich in Vitamin A.
Mango Lassi Smoothie
For this you need some basic ingredients,
- 3/4 cup low-fat milk,
- 1/2 cup plain Greek yogurt,
- 2 cups frozen mango chunks,
- 1 tablespoon hemp seeds,
- 2 teaspoons honey,
- 1/8 teaspoon ground cardamom
- and 1/4 teaspoon cinnamon, plus more for garnish.
Blend it together for 30 seconds. This smoothie is rich in sodium, iron and calcium. Hemp seeds are rich in omega 3 fatty acids, iron and zinc.
Banana Almond Smoothie
For this protein packed smoothie you need
- one frozen banana cut into chunks,
- one tablespoon of almond butter or peanut butter,
- 2 spoons of flax seed,
- half a cup of almond milk or regular milk,
- some honey or maple syrup for taste,
- almond extract
Almonds are a healthy source of fatty acids and rich in calcium and protein, and it even makes the breast milk richer in nutrients.
Conclusion
There are several foods that are good to consume for lactating. Try to include green leafy vegetables, brewer’s yeast, flax seeds, almonds, avocados, chia seeds and hemp seeds in your smoothies. Other food items are whole grains, rich legumes and other lactogenic foods. Smoothies are a perfect and refreshing way to enrich your diet without feeling too filled up during breastfeeding!
References
https://wicworks.fns.usda.gov
https://www.parents.com/baby
