After childbirth, your body has specific nutritional and calorie requirements that need to be met to produce breast milk and facilitate postpartum recovery. Lactation smoothie recipes can help you meet these nutritional needs with ease. Lactation smoothies are a blend of animal or plant-based milk or yogurt with fruits, veggies, seeds, nuts, sweeteners, and cereals. In addition, lactation experts suggest that nursing moms opt for easy, quick-to-make, customizable, yet nutritious snacks, such as smoothies, to curb cravings and avoid eating junk food (1). Read this post for some delicious, customizable lactation smoothie recipes for breastfeeding moms.
12 Lactation Smoothie Recipes
While lactation smoothies are healthy, they should never replace main meals. Instead, their consumption is as beneficial as snacks, filling the gap between meals. Here are some nutritious, delectable, and diverse lactation smoothies that you can add to your lactation diet (2).
1. Strawberry and banana lactation smoothie
You will need:
¼ cup oatmeal ½ cup frozen strawberries ½ cup skimmed milk 1 frozen banana 1tbsp honey 1tsp ground flaxseed
How to prepare:
2. Berrylicious smoothie
You will need:
2 cups fresh spinach 1 cup frozen, unsweetened strawberries 1 cup fat-free milk 1 banana (chopped) ½ cup blueberries ½ kiwi (sliced)
How to prepare:
3. Peanut butter and blueberry smoothie
You will need:
1 cup unsweetened almond milk ½ cup Medjool dates (chopped) ½ cup frozen raspberries or strawberries 1 banana (sliced) 2tbsp peanut butter
How to prepare:
4. Mango lassi smoothie
You will need:
1 cup frozen mango 1 cup unsweetened Greek yogurt ¼ cup ground hempseed A pinch of turmeric powder A pinch of cardamom powder A pinch of cardamom powder
How to prepare:
5. Peachy banana smoothie
You will need:
1 cup frozen berries 1 avocado (peeled, cored, and diced) ½ cup orange juice 1 ripe banana 4tbsp plain, unsweetened, Greek yogurt 1tbsp honey
How to prepare:
6. Summer sunshine
You will need:
300ml fresh pineapple juice 2 ripe nectarines 1 mango (chopped) 3tbsp unsweetened Greek yogurt A bit of fresh grated ginger 1tbsp honey or maple syrup
How to prepare:
7. Milky raspberry smoothie
You will need:
2 cups raspberries 1 cup of overnight soaked dried apricots 200ml coconut milk 2tbsp Greek yogurt 1tbsp toasted white sesame seeds
How to prepare:
8. Super green smoothie
You will need:
2 cups coconut milk 1 cup baby kale or baby spinach 1 cup frozen green grapes ½ ripe avocado (peeled, cored, and mashed) ¾ cup cucumber pieces ¼ tsp ginger (grated) Agave nectar or honey, to taste
How to prepare:
9. Carrot vegan smoothie
You will need:
2 cups carrots (blanched) 1 cup unsweetened almond milk 1 cup fresh pineapple (diced) ¼ cup instant oats 2tbsp almond butter 2tbsp fresh ginger, grated 1tbsp brewer’s yeast ¼ tsp cinnamon powder Maple syrup, to taste
How to prepare:
10. Chocolate avocado smoothie
You will need:
1 cup skimmed milk or almond milk 1tbsp dark cocoa powder 1 banana (diced) ½ avocado (peeled, cored, and chopped) 1tbsp almond butter 1½tsp hemp seeds Handful kale
How to prepare:
11. Daydream smoothie
You will need:
3 cups papaya (peeled and chopped) 2 oranges (juiced) 1avocado (peeled, cored, and diced) 1 banana (diced)
How to prepare:
12. Tropical mango and coconut smoothie
You will need:
200ml coconut milk 150g frozen mango (diced) 1 banana (chopped) 4tbsp plain low-fat yogurt 1tbsp flaxseed, sunflower, and pumpkin seed powder
How to prepare:
