Nursing moms who struggle with low milk production will do just about anything to help increase their milk supply. Fortunately, there are several things you can do. There are snacks and cookies you can eat, teas you can drink, and lactation smoothies you can make to ramp things up.
The ingredients in these snacks, teas, and smoothies are considered milk boosters. Some of those ingredients included are fenugreek, brewer’s yeast, oats, and nuts. Spinach and flax contain phytoestrogens, which are also thought to promote lactation. What’s great about smoothies is that you can combine several of these milk-boosting foods quickly. It’s also an easy and fast way to get several of these ingredients in your system.
So what are some yummy lactation smoothie recipes? We’ve found 5 that we love that we had to share.
1. PB&J Lactation Smoothie
Ingredients
- 1 cup of low-fat milk
- 1/2 banana, frozen
- 1/3 cup rolled oats
- 1 cup frozen blueberries
- 2 tsp ground flaxseeds
- 2 tbsp creamy peanut butter
Directions: First, add the milk to the blender, followed by the rest of the ingredients. Cover and blend on high until smooth. Stop and scrape the sides as needed. (This will take about 30 seconds.)
Recipe from Parents.com
2. Very Berry Lactation Smoothie
- 2/3 cup fresh or frozen berries
- 1/2 cup yogurt (use Greek yogurt for extra protein)
- 1 cup of milk of choice
- 1/3 cup rolled oats
- 1 tbsp ground flaxseed or wheat germ
- 1 tbsp honey or sweetener of choice (try agave – so good!)
- 1 tsp Brewer’s Yeast
Directions: First, blend together the berries, yogurt, and milk. (Add milk to the blender first.) Then, add in the oats, flaxseed/wheat germ, sweetener, and brewer’s yeast and blend again until smooth. (This will take a while to get smooth with the oats.)
3. Banana Oatmeal Lactation Smoothie
While you might not expect it, cooked oatmeal lends a thick, creamy texture to this banana and maple-sweetened smoothie. Oats, nut butter, and brewer’s yeast are believed to boost milk supply, making this a perfect snack for nursing moms.
Ingredients
- 3/4 cup unsweetened almond milk
- 1 frozen banana, broken into thirds
- 1/3 cup rolled oats
- 1 tbsp almond butter
- 1 tbsp Brewer’s Yeast
- 1 1/2 tsp maple syrup (plus more to taste)
- 1/4 tsp ground cinnamon
- 1/2 cup ice cubes
Directions: Add all ingredients to the blender, starting with the milk. Cover and blend on high until smooth, stopping and scraping the sides as needed. (About 30 seconds.) Taste and add additional maple syrup if desired.
Recipe from Parents.com
4. Dark Chocolate, Peanut Butter, and Banana Lactation Smoothie
This lactation smoothie is for those with a sweet tooth!
Ingredients
- 3 cups almond milk
- 2-3 frozen bananas, chopped
- 1 tbsp unsweetened dark cocoa powder
- 1/4 cup dark chocolate chips
- 1 tbsp raw cacao nibs (optional)
- 1/4 cup flaxseed meal
- 2-3 tbsp organic peanut butter
Directions: Add the chocolate chips, cocoa nibs, cocoa powder, peanut butter, and 1 cup almond milk to a blender and blend for about 30 seconds. Add the remaining ingredients and blend until smooth.
Recipe from EatGood4Life.com
5. Blueberry Pancake Lactation Smoothie
Craving some yummy pancakes but want fewer calories that will still increase your milk? Try this delicious calcium and protein-rich smoothie. And for a pretty pink twist, use raspberries instead of blueberries. 😉
Ingredients
- 1 cup reduced-fat milk
- 2/3 cup reduced-fat plain Greek yogurt
- 1 1/4 cup frozen blueberries
- 1/2 tsp vanilla extract
- 1/8 tsp ground cinnamon
- 2 tbsp pure maple syrup
Directions: Add all ingredients to the blender, starting with the milk. Cover and blend on high until smooth, stopping and scraping the sides as needed. (This will take about 30 seconds.)
Recipe from Parents.com
Bottoms up! 🙂
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