Healthy Recipes for Breastfeeding Moms

Posted by Taz Ami on

If you have had enough of the lactation cookies and want to try something nourishing that will increase your milk production, then look no further than our latest recipes for nursing mothers.  Your body requires a lot of energy to produce milk, so it is imperative that you have the proper nutrition to enable your body to make enough milk.

Coming from an Indian subcontinent family background, I have had the best mix of east and west when it came to my breastfeeding diet.

Some tips for making healthy foods for yourself:

  • Use milk boosting ingredients in your soups, such as bone broth, coconut milk, fennel, fenugreek, carom seed and garlic.
  • Slow cook your soups to make your life easier. Just put all the ingredients into a crock pot and let them cook overnight.
  • Avoid anything that irritates your baby or reduces your milk supply.
  • Make enough to freeze so that you can pull out and have on those days you just don’t have the time or strength to cook.

Here are some great recipes to give a little eastern flavor and boost to your meals.

Soup is good food! 

Methi Soup

Methi Soup

One of the best and healthiest meal choices for breast milk production is soup.  This Methi Soup (Fenugreek) is flavorful as it is made with fresh fenugreek leaves and dal (lentil) water.

Ingredients

  • 1 cup fresh fenugreek leaves
  • ½ cup onion, finely chopped
  • 1 ripe tomato, finely chopped
  • 3-4 garlic cloves, minced
  • 2 cups water or dal water (Cook in pressure cooker: 2 Tbsp Yellow Moong Dal (split yellow gram) in ½ cup water
  • Salt and pepper to taste
  • 2 tsp sesame seed oil

Method

  1. Heat oil in pan, add chopped onion, garlic and sauté until onions turn translucent
  2. Add the tomatoes and cook for a few more minutes
  3. Now add cleaned and chopped fenugreek leaves and sauté until the greens wilt
  4. Add 2 cups of diluted dal water, salt and simmer for 15 minutes. You can also pressure cook for 7-8 minutes.
  5. Blend half of the quantity and then add this to the rest of the soup and simmer for another 15 minutes. Add pepper to taste.

 

Snack on this!

Date and Oat Bars

Date and Oat bars

Naturally sweetened and no added sugar make these oat bars the perfect go to snack.  This recipe uses coconut oil, which helps to improve milk supply along with oats, dates and 2 types of seeds. 

Ingredients

  • 400 g oats
  • 20 dates, pits removed
  • 300 ml water
  • 200 g raisins
  • 100 g sunflower seeds
  • 3 tbsp coconut oil
  • 4 tbsp sesame seeds, toasted
  • 2 tsp cinnamon powder

Method

  1. Pre-heat oven to 400 F
  2. Place the dates in a saucepan with the coconut oil. Allow the dates and coconut oil to melt for about 5 minutes, until dates are nice and soft
  3. Next, place the date and coconut oil mixture into a blender with the water and blend to smooth paste
  4. Add oats, sunflower seeds, raisins and cinnamon to a mixing bowl and stir in the date mix. Add the sesame seeds
  5. Line a baking tray (about 6x9 inches) with baking paper, or grease with coconut oil. Pour the granola bar mix into baking tray and spread evenly
  6. Place tray in oven for about 30-35 minutes, until tops turn golden brown. Then remove from oven and let it cool for about 15 minutes before cutting.
  7. Store bars in airtight container at room temperature

 

Get strong!

Potato and Spinach with poppy seeds

Spinach and Potato

Here is an easy to make recipe to give your body strength with iron, calcium and fiber.  The poppy seeds give depth to the flavor and help to improve breast milk quality.

Ingredients

  • ¼ lb potatoes, chopped
  • 2 tbsp olive oil
  • 1 tsp fenugreek seeds
  • 1 tsp mustard seeds
  • ½ tbsp fresh garlic, crushed
  • 1 green chili pepper, chopped
  • 1 tsp finely crushed ginger
  • Salt to taste
  • ½ tsp turmeric powder
  • 2 tbsp poppy seeds
  • 1 big bunch of spinach, washed and chopped

Method

  1. Peel and finely chop potatoes. Place a pan on medium flame and add olive oil
  2. Sauté the fenugreek and mustard seeds, add fresh ginger, chopped green chili, and crushed garlic and stir
  3. Grind the poppy seeds with a little water to a paste and add to the potatoes
  4. Fold the spinach into the potato mixture, keep stirring until potatoes are cooked through. Do not overcook.

 

Get Energized!

Beetroot Rice

 Beetroot Rice

This colorful rice preparation is a feast for the eyes!  It is full of flavors and nutrients that will help bring energy to your weary body.

Ingredients

  • 1 ½ cusp red beetroot, finely chopped
  • 2 cups cooked rice
  • 1 green chili chopped
  • 1 tsp coriander powder
  • 1 tsp cumin seeds
  • ¼ cup of fresh cilantro
  • Salt to taste
  • 1 tbsp oil

Method

  1. Steam the chopped beetroot, keep the water for later use
  2. In a pan, add oil and cumin seeds. Then add chopped green chili and cooked beetroot.  Mix well
  3. Add coriander powder, chopped cilantro leaves and salt. Mix well
  4. Add cooked rice and the beetroot water. Mix gently

 

Enjoy Dessert!

Ajwain Halwa

 Ajwain Halwa

What is Ajwain, you ask?  It is a tiny seed with some amazing health benefits.  Ajwain is also known as Bishop’s weed or carom.  It not only helps for fighting colds but can help with gas and intestinal problems, facilitate digestion and help with lactation.  We use jaggery instead of sugar to sweeten this halwa making it healthier.  The addition of ginger not only adds flavor and spice but also aids in digestion and milk production

Ingredients

  • 1 cup whole wheat flour
  • ½ cup pure ghee
  • ½ cup jaggery powder
  • ½ tsp powdered ajwain seeds
  • ¼ tsp dry ginger powder
  • A pinch of cardamom powder
  • Water
  • Almond or cashew for garnishing

Method

  1. Heat ghee in a heavy bottom pan. Add whole wheat flour and roast on medium flame until it turns golden brown and the ghee starts to separate.  Be sure to remove all lumps.
  2. Add powdered carom (ajwain) seeds and dry ginger. Stir for a few minutes and add jaggery, mix well
  3. Pour water a little at time to the mixture until it thickens, then remove from heat. Garnish with nuts and a pinch of cardamom powder.  Serve hot.

So give these recipes a try and see how you can change up your meals and help your breast milk production at the same time.  Remember to always monitor your diet to make sure it is not causing any discomfort for baby.


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