10 Easy Lactation-Boosting Recipes for Breastfeeding Moms

Breastfeeding is an extremely crucial phase in a new mother’s life. It imbibes a feeling of fulfillment and strengthens the bond a mother shares with their newborn baby. However, breastfeeding is an equally tough phase in every woman’s life.

From the physical pain to the restricted milk flow, several factors affect the normal breastfeeding process. Since breastfeeding transfers nutrients to the baby and supports their growth and immunity, what the mother eats matters a lot during that period.

This article will walk you through a list of the top 10 lactation-boosting recipes that support optimal milk production.

What are the top Lactation-boosting recipes?

Nutrition plays a very crucial role in milk production. If a new mother isn’t eating well, chances are that it will directly affect the degree of lactation and even prevent optimal milk production for the baby.

Following are some of the top recipes to boost breast milk production:

1. Nursing Omelete

This healthy and hearty breakfast is packed with a balance of protein, minerals, vitamins, and fiber too.

What do you need?

• Eggs – 2
• Sesame oil – 1 tsp
• Veggies of your choice – chopped or diced
• Cheese – ¼ cup
• Olives (optional) – as per taste
• Salt and pepper – as per taste

How to make it?

• Take a mixing bowl and add the eggs, and beat them with a whisk until they are light and frothy.
• Add the chopped vegetables and fold and mix everything
• Add your seasonings and mix everything once again.
• Take a pan and let it heat up for a few seconds.
• Add sesame oil to the pan and wait until it heats up.
• Add the egg mixture into the pan.
• Cook one side over medium flame and then flip it over.
• Add the cheese and fold over the omelet to let it melt.
• Serve with some crushed pepper on top.

2. Blueberry Lactation Muffins

Despite sounding like a dessert, these blueberry muffins are packed with nutrients, are full of flavor, and simultaneously boost lactation in new mothers.

What do you need?

• Blueberries – 1 cup
• Flaxseed (ground) – ½ cup
• Eggs – 1 or 2
• Sugar – 1 cup
• Vanilla essence – ½ tsp
• Flour (substitute with gluten-free flour if needed) – 1-2 cups
• Oil or butter – ½ cup
• Baking powder – ½ tsp

How to make it?

• Start by mixing your wet ingredients in a bowl. This includes the egg, oil/butter, and soaked flaxseed ground.
• In another bowl, sift the flour, sugar, and baking powder.
• Add the dry ingredients to the wet ingredients and mix and fold until it forms a smooth batter.
• Add the blueberries and fold again.
• Take a muffin tray and line it with muffin molds.
• Spoon the mixture individually into the molds.
• Bake it in the oven at 350 degrees Fahrenheit for 20 minutes.
• Take it out of the oven and let it cool down before enjoying them.

3. Pumpkin Oatmeal Smoothie

This is a hit or miss among most new mothers. If you are seeing no improvements in lactation even with trying different breastfeeding techniques, we’d recommend looking into this recipe.

What do you need?

• Rolled oats – ½ cup
• Pumpkin puree – ½ cup
• Greek yogurt – 1 cup
• Banana – ½ sliced
• Almond milk – 1 cup
• Nuts – ¼ cup
• Blueberries – ½ cup

How to make it?

• Take your blender and chuck all the ingredients into the blender.
• Blend everything on high speed until it becomes a smoothie consistency.
• Check once or twice to adjust the liquid in the smoothie, if needed.

4. No-bake Lactation Bites

When you are a new mother, you are short on time. So, batch-making these no-bake lactation bites can be a great way to boost your breast milk, and you don’t have to worry about making them every day. You can make a batch and freeze them for eating throughout the week.

What do you need?

• Rolled oats – 1 cup
• Ground flax seeds – 1 cup
• Dates (chopped) – 2 tbsp
• Sugar or maple syrup – 1-2 tbsp
• Peanut butter – 1 tbsp

How to make it?

• Start by roasting the rolled oats in a pan until it starts to turn a little toasted.
• Transfer that to the blender.
• Add all the other ingredients to the blender.
• Blend on high speed until everything combines and reaches a thick and sticky consistency.
• Take it out, and then roll it into smaller balls.
• Eat it on the go or freeze it for eating later.

5. Millet and Blueberry Pancake

Having access to a filling breakfast is crucial for a healthy breastfeeding journey. Since moms lose quite a lot of calories with breastfeeding, eating a filling and healthy meal is necessary to keep their energy up throughout the day.

What do you need?

• Millet flour – ½ cup
• Wheat flour – ½ cup
• Blueberries – 1 cup
• Egg – 1
• Banana – 1
• Baking powder – 1 tsp
• Salt – a pinch
• Sugar or sweetener – as per taste
• Dried fruits and nuts – as per taste

How to make it?

• Take a mixing bowl and add the dry ingredients first.
• To that, add your egg, milk, and a little water to form a smooth pancake batter.
• Add the blueberries and fold everything in.
• Heat a non-stick pan and add the pancake batter.
• Top it up with some blueberries.
• Cooking each side on a medium flame for 2-3 minutes and flip through.
• Once done, plate them up and drizzle some maple syrup or pancake syrup on top.

6. Nursing Herbal Tea

Not just the heavy meals, nursing mothers also need good liquid supplementation in the body. A cup of herbal tea is not just nutritious but also relaxing for the body. Most herbal teas with fennel and other herbs have gallactogenic properties, which is crucial for breast milk production.

What do you need?

Lactation-boosting herbal tea (containing fennel) – teabags

How to make it?

• Heat up some water and transfer it to a cup.
• Add the tea bags and let them steep for 2-3 minutes.
• Sip on the tea and relax.

7. Lactation Cookies

Like the lactation bites, even the cookies are a good way to meal prep ahead of time and then eat them on the go whenever you feel like it.

What do you need?

• Rolled oats – 2-3 cups
• Wheat flour – 2 cups
• Butter (melted) – 1 cup
• Brown sugar – 1 cup
• Water – ¼ cup
• Yeast – ¼ tsp
• Ground flaxseed – 1 tsp
• Egg yolks – 2
• Vanilla essence – 1 tsp
• Baking powder – 1 tsp
• Baking soda – ½ tsp
• Salt – a pinch

How to make it?

• Preheat the oven to 350 degrees Fahrenheit and leave it aside.
• Mix the flaxseed with some water in a small bowl and let it bloom.
• Add the egg, butter, sugar, vanilla, and whisp to a bowl, and beat everything until the sugar has melted completely.
• Add the flour by sifting it into the bowl.
• Fold the flour inwards and mix until it forms a smooth dough-like texture.
• Let it rest in the refrigerator for 1 hour.
• Take it out, roll it into small balls, and line up on the baking sheet lined with parchment.
• Bake the cookies in the oven for 15 minutes.

8. Overnight Oats

As a new mom, reeling in the advantages of breastfeeding is fun and games until you have to run around the house in the morning with very little time. Mornings are often rushed when you are a new mom. So, if you have a hard time whipping up some breakfast, these overnight oats can be of amazing help.

What do you need?

• Rolled oats – 1 cup
• Chia seeds – 2 tbsp
• Sweetener – 1 tsp
• Fruit of your choice – ½ cup
• Nut butter – ½ tbsp
• Walnuts – 1 tsp
• Yogurt – 1 cup
• Milk – ½ cup

How to make it?

• Take a bowl or mason jar and add all the ingredients to it.
• Mix everything until it’s combined. Ensure there is enough liquid in the mixture.
• Leave it in the fridge overnight.
• Enjoy it the next day with a drizzle of nut butter, a few fresh fruits, etc.

9. Tuna and Avocado Sandwich

If you aren’t a sweet breakfast or lunch person, a savory sandwich should do the trick for you. The tuna and avocado sandwich is loaded with nutritious omega-3 fatty acids, healthy nutrients, vitamins, fiber, etc.

What do you need?

• Bread slices – 2
• Lettuce leaves – 2-3
• Canned tuna – 1 can
• Tomato – 2 slices
• Feta cheese – 2 tsp
• Avocado – ½
• Red onion – a few slices
• Herbs and spices – as per taste
• Salt and pepper – as per taste
• Yogurt or mayo – 2 tbsp

How to make it?

• Take your bread and put it in the toaster.
• Take a bowl and add the canned tuna and mashed avocado into it.
• Add some yogurt or mayo along with seasoning and spices and combine well.
• Lay out the filling on one slice of toast.
• Top it up with tomato, onion, and lettuce.
• Close the sandwich and enjoy.

10. Slow Cooker Bone Broth

When you are trying different types of breastfeeding techniques, feeling fatigued is normal. The energy loss is generally due to losing calories and being up with the baby at odd hours. This particular bone broth can boost immunity and support the mother’s overall health. Bone broth is also rich in collagen, minerals, and amino acids, which supports post-partum recovery too.

What do you need?

• Beef or chicken bones – 1-2 cups
• Spices (whole) – as per taste
• Onion – 1
• Vegetables (of choice) – cut into big chunks
• Salt and pepper – as per taste

How to make it?

• Take a deep-bottomed pan and add some water to it.
• Add the bones to the water and let it come to a boil.
• Skim off the frothy scum that settles on the top of the pot.
• Add the veggies and whole spices and let it simmer for 1 hour.
• Add seasonings and herbs as needed.
• Spoon it out and serve it hot.

Conclusion

These are some of the top lactation-boosting recipes that can support the health of the mother, all the while increasing breastmilk production. We have included a variety of recipes, including heavy and filling meals to quick snack options so you can pick and enjoy any kind of meal that suits your tastebuds.

Also Read :

1. Myths and Truths About Breastfeeding you need to know

2. 5 Important Tips for Breastfeeding While Pregnant