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 smoothies you can make to ramp things up.
The ingredients inside these snacks, teas, and smoothies are considered milk-boosters. Some of those ingredients are fenugreek, brewer’s yeast, oats, and nuts. Spinach and flax contain phytoestrogens, which are thought to promote lactation, as well. What’s great about smoothies is that you can combine several of these milk-boosting foods quickly together. 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.
PB&J Lactation Smoothie
(Recipe from Parents.com)
Ingredients
- 1 cup 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 in the blender, followed by the rest of the ingredients. Cover and blend on high until smooth. Stop and scrape the sides as needed. (About 30 seconds.)
Very Berry Lactation Smoothie
(Recipe from FreshMilkMama.com)
- 2/3 cup fresh or frozen berries
- 1/2 cup yogurt (use Greek yogurt for extra protein)
- 1 cup 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 all of the oats.)
Banana Oatmeal Lactation Smoothie
(Recipe from Parents.com)
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 of the 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.
Dark Chocolate, Peanut Butter and Banana Lactation Smoothie
(Recipe from EatGood4Life.com)
For those of you with a sweet tooth, this lactation smoothie is for you!
- 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: In a blender, add the chocolate chips, cocoa nibs, cocoa powder, peanut butter, and 1 cup almond milk. Blend for about 30 seconds. Add other remaining ingredients and blend until smooth.
Blueberry Pancake Lactation Smoothie
( Recipe from Parents.com)
Bottoms up! 🙂
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