Smoothies are an excellent way to start the day. Even more so when you're a lactating mama!
Have them for breakfast, lunch, brunch, a snack, at midnight, or at 3am - you'll be up feeding anyway!
Smoothies are so easy and fast to make and clean up fast too when you have a Nutri-Bullet...seriously! There isn't always time to make food so this is a quick alternative when you need an on the go snack.
The key is making them taste good too, without sorbets and unhealthy ingredients, so check out these recipes to follow.
Most smoothies taste best on the spot, but if necessary they can keep in the fridge up to 48 hours (24 for green smoothies), making them an excellent late (or middle of the) night snack. Oatmeal smoothies are even great after sitting overnight.
Make the most of these smoothies by focusing on lactation boosting ingredients.
You'll see one common thread between all these smoothies - almond milk. Almond milk is your new lactation boosting best friend! We prefer the organic vanilla kind for these smoothies but use whatever flavor you like.
It is not only delicious, but also packed with Vitamin E and Omega 3. Omega 3 helps lactation boosting hormones to produce more milk, and Vitamin E heals itching caused by post pregnancy stretch marks. Yay! [Source]
WHAT YOU NEED: The ingredients, and a NutriBullet or Vitamix. These smoothies just don't blend like you want them to unless you get a high powered mixer like the two we just mentioned. (non sponsored, they are just really cool kitchen must haves especially for moms)
Get ready for some seriously scrumptious smoothies. Here are 4 of our yummiest lactation boosting smoothies.
1. Green Almond Smoothie
Lactation Boosters = spinach, beet leaves, almond milk
Spinach and beet leaves are packed with iron, calcium, and folic acid. They also have detoxifying agents. Beet leaves have a slightly earthy taste and using them in a smoothie like this brings out their sweetness.
- 1 cup fresh spinach
- 1 cup beet leaves (the tops off beets)
- 1/2 cup applesauce (about 1 single serving tub)
- 1/2 cup mixed frozen berries ; organic
- 1 Tbsp flaxseed meal
- 1 heaping tbsp natural, salted peanut butter
- 1/2 - 3/4 cup unsweetened or vanilla almond milk ; we like the sweetened vanilla most
To make: Place all ingredients in your blender and hit blend! Add some ice if you like. Put the milk in the first and then the leaves to help blend quickly and evenly. Use a Nutribullet or Vitamix for the best results...they honestly work so amazing!
2. Oatmeal Apricot Smoothie
Lactation Boosters = oatmeal, apricot, almond milk, yogurt
Oatmeal is an energy boosting lactation food machine! It is high in fiber which is good for digestion and is even considered to aid in keeping diabetes at bay during post pregnancy. Read about a simple way to keep Gestational Diabetes at bay here.
Apricots are another lactation hero. Apricots have Vitamin C, A, calcium, and potassium plus chemicals called phytoestrogens. These sneaky guys mimic estrogen to help regulate milk producing hormones and increase lactation.
- 1/4 cup quick cook oats
- 1/2 cup unsweetened or vanilla almond milk, divided
- 2 medium apricots (fresh or canned)
- 1/4 cup whole-milk yogurt or delicious greek yogurt
- 2 tablespoons ground flaxseed
- Pinch of cinnamon
To make: Cover oats in 1/4 cup of almond milk and let sit for 30 minutes. Pit fresh apricots or strain from a can and then chop roughly. Blend all together. Add ice if you like and a bit more milk if you prefer a thinner smoothie.
3. Carrot Ginger Smoothie
Lactation Boosters = carrot, ginger, cumin, apricot, almond milk
Carrots, carrots, carrots! You're gonna feel better than the bunny rabbit with this one! Carrots are super high in Vitamin A which is excellent for lactation. Fresh ginger is packed with ketones which help the body turn fat into energy. Very helpful when breastfeeding.
A little goes a long way though. Ginger also boosts the immune system and reduce conditions of inflammation. Get some more info on ginger and breastfeeding here.
In general, breastfeeding moms are told to stay away from too much spice, but a little cumin is a notable and yummy exception.
- 1/2 cup applesauce (about 1 single serving tub)
- 1/2 cup canned apricot
- 1 tsp fresh ginger (a small knob)
- pinch of ground cumin
- 1/4 cup carrot juice
- 1/2 cup unsweetened or vanilla almond milk
To make: Add the liquids to your blender first, then the fruit. Add ice if you want to. This one may sound a little weird, but it's so fresh and refreshing! Come back and tell us how you liked it once you've tried it.
4. Oatmeal Date Smoothie
Lactation Boosters = dates, oats, almond milk, hemp seeds
So you may notice that this recipe has four ingredients and ALL FOUR are listed as lactation boosters. Yep, you can take this one to the bank! We know all about oats and almond milk already. Awesome. Dates are high in fiber and calcium. And hemp seeds are high in essential fatty acids which we lose quite a bit of when lactating.
This recipe is pulled straight from the Trader Joe's website and is delicious!
- 3 pitted large medjool dates or 4-6 smaller regular dates
- 1/4 cup quick cook or rolled oats
- 1 cup unsweetened or vanilla almond milk
- 3 tbsp TJ's hemp seed
To make: soften dates and oats by pouring a 1/2 cup of boiling water over them and letting it sit for about 1 min. Then drain and blend with all other ingredients. Pop it in the fridge to get nice and cold. Enjoy!
Smoothie Add Ins for Boosting and Taste:
- Vanilla Protein Powder: This adds sweetness and more nutrition to your smoothie, Go with vegan protein powder to lose the fattening elements of whey protein and gain all the yumminess instead. Vega makes an awesome protein powder as well as Plant Fusion. They are worth the cost because they taste great and are super high quality and nutrient dense. The vanilla flavor is delish and natural! Be careful...use only organic super high quality protein powder!!
- Brewer's Yeast: Believed to be a great galactagogue, comes from a one celled fungus and is a byproduct of beer making. It is know for nutrients like B (not B-12 though), selenium, and iron to name a few. Don't use too much is you have yeast issues.
- Chia Seeds: Top any smoothie with the garnish of chia seeds! Go organic. They have very mild nutty earthy flavor and add lots of good protein, calcium, and anti oxidants to your smoothie making you feel full and satisfied. This is important baby gets deep down rich nutrients for his/her brain development.
- Nut Butters: These are essential fats to help with baby and mom's nutritional and protein needs. Check with your doc about sensitivity to nuts and allergens in regards to nut butters.
As always, consult your doctor before making diet changes.
***Links are totally NON sponsored, just things we really like and love!