[ad_1]
Blend a delicious and nourishing Lactation Smoothie to boost energy and milk supply—even if you only have one free hand to make it! Plus, find nutritious add-ins to make it even more satisfying.
Lactation Smoothie
When nourishing a baby, it can be so (so!) hard to also nourish ourselves. And while we all know that we should, it can be daunting simply due to the demands on our bodies and our time. Which is where smoothies come in.
Smoothies are, hands down, one of the very best ways that I found to feed myself well when caring for babies (and toddlers).
They are quick to make, it’s easy to pack in a load of nutrients, and they are incredibly easy to drink even if you need to be caring for baby at the same time.
This lactation smoothie is meant to help breastfeeding mamas nourish themselves with a delicious mix of healthy fats, protein, and ingredients that may help keep milk supply strong.
TIP: Check out my go-to snacks for Breastfeeding Moms too.
Ingredients You Need
To make this easy smoothie you need:
TIP: You can also add Brewer’s yeast and/or protein powder for additional nutrients if desired.
Step-by-Step Instructions
Here’s the basic steps for making this smoothie. Scroll down to the bottom of this post for the full how-to instructions.
- Add the ingredients to the blender.
- Blend very well, starting on low and working up to high.
- Serve immediately or store for up to 24 hours.
TIP: See the Notes section of the recipe for five additional flavor options, including three that add veggies to the mix.
More Flavors to Try
You can start with the base strawberry banana smoothie flavor, then try these delicious variations:
- Strawberry Cauliflower: Add ½ cup raw cauliflower florets to the main recipe.
- Strawberry Cocoa: Add 1 tablespoon unsweetened cocoa powder to the recipe.
- Strawberry Spinach: Add 1 cup lightly packed baby spinach to the recipe.
- Berry Sweet Potato: Trade in blueberries or raspberries for the strawberries and add ¼ cup mashed sweet potato.
- Mango Kale: Trade in mango for the strawberries and use ½ cup frozen kale.
- Strawberry Chocolate Peanut Butter: Add 1 tablespoon unsweetened cocoa powder and trade in peanut butter for the almond butter.
TIP: If you don’t have OJ, feel free to use milk instead.
Frequently Asked Questions
The best way to boost milk supply is to drink a lot of water. It is commonly suggested to drink a cup or two of water each time you nurse the baby.
Anecdotally, this is an often recommended supplement to boost milk supply and it has been shown to increase lactation in ruminants (like cattle and sheep). There have not been any studies evaluating the effectiveness or safety on supplementation in humans, though it is high in B vitamins.
Drink lots of fluids, and aim to eat a mix of foods that provide healthy fats, protein, complex carbohydrates, and flavor that appeals to you. Oatmeal is often suggested as a good food to eat while breastfeeding.
Best Tips for Success
I’d love to hear your feedback on this recipe if you try it, so please comment below!
Easy Lactation Smoothie (6 Flavors!)
Blend up a nutritious and satisfying Lactation Smoothie and customize it with add-ins and flavors you prefer. This is an easy meal for any tired mama!
Ingredients
- 1 cup plain Greek yogurt (I prefer whole milk)
- 1/2 cup orange juice
- 1/2 cup frozen banana slices (from about 1 small)
- 1/2 cup strawberries
- 2 tablespoons rolled oats (or instant oats)
- 1 tablespoon hemp seeds (optional)
- 1 tablespoon almond butter
Add-ins (optional):
- 1/2 cup cauliflower florets
- 1/2 cup baby spinach (lightly packed)
- 1/4 cup mashed sweet potato
- 1 tablespoon cocoa powder
- 1 tablespoon Brewer’s yeast
Instructions
-
Add all ingredients (and any chosen add-ins) to the blender.
-
Starting on low, blend very smooth as you work up to a high speed.
-
Serve immediately.
Notes
Add Brewer’s yeast if desired for additional potential milk boosting benefits.
Add a scoop of protein powder if desired to add more protein.
Dairy-free: Use non-dairy yogurt.
Gluten-free: Use GF certified rolled oats.
Nut-free: Omit the almond butter.
Flavors to try:
- Strawberry Cauliflower: Add ½ cup raw cauliflower florets to the main recipe.
- Strawberry Cocoa: Add 1 tablespoon unsweetened cocoa powder to the recipe. (Add 1 tablespoon maple syrup if it tastes at all bitter)
- Strawberry Spinach: Add 1 cup lightly packed baby spinach to the recipe.
- Berry Sweet Potato: Trade in blueberries or raspberries for the strawberries and add ¼ cup mashed sweet potato.
- Mango Kale: Trade in mango for the strawberries and use ½ cup frozen kale.
- Strawberry Chocolate Peanut Butter: Add 1 tablespoon unsweetened cocoa powder and trade in peanut butter for the almond butter.
Nutrition
Calories: 494kcalCarbohydrates: 55gProtein: 33gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 8gMonounsaturated Fat: 7gTrans Fat: 1gCholesterol: 10mgSodium: 77mgPotassium: 1072mgFiber: 7gSugar: 30gVitamin A: 391IUVitamin C: 111mgCalcium: 332mgIron: 4mg
[ad_2]
Source link