Now that you are breastfeeding, you’ll need to take care of your diet, as whatever you eat will directly impact the overall health of your child. No, we are not asking you to follow a particular diet while lactating as long as you are eating well-balanced meals. A balanced meal will ensure that you get all the essential dietary nutrients you and your baby require. To help you out, we’ve compiled a list of healthy and delicious recipes to keep your energy levels up while breastfeeding. From cookies to smoothies to savories, whatever your cravings are, we’ve got everything covered for you.
Top 18 Healthy Recipes For Breastfeeding Moms
1. Turkey And Bean Burrito:
You Will Need:
2 tablespoons of canola oil 1 tablespoon of chopped garlic 1 cup chopped onion 1-pound ground turkey 1 can of rinsed black beans 1 tablespoon of chili powder 1/2 teaspoon of dried oregano 1 cup sodium-free chicken stock 3/4 cup grated cheddar cheese 6 large whole wheat tortillas 1/4 cup chopped fresh cilantro 3/4 cup salsa 1 large ripe avocado, peeled, halved and sliced
How To:
2. Fruit And Nut Energy Bars:
You Will Need:
1 cup chopped dried apricots 2 cups of chopped and pitted Medjool dates 1/2 cup pepitas 1/2 cup roasted cashews 3 tablespoons of flax meal 1/8 teaspoon of salt 1/2 teaspoon of cinnamon
How To:
3. Kale And Bacon Tart:
You Will Need:
250 grams butter puff pastry sheet, defrosted 2 large eggs 1/4 teaspoon of salt 1 cup half-and-half cream 100 grams of bacon, chopped into 4 slices 1/8 teaspoon of pepper 1 cup sliced red onions 8 cups of baby kale 1/8 teaspoon of nutmeg
How To:
4. Grilled Prawns With Fennel Stew:
You Will Need:
200 grams of raw, shelled king prawns 1 clove garlic, crushed 2 tablespoons of olive oil 150 grams of fennel bulb 100 grams carrot 100 grams of red cabbage 1 teaspoon of fennel seeds A handful of fresh dill 1 teaspoon of clear honey ½ tablespoon of white wine vinegar Crusty bread, to serve
How To:
5. Vegetable Barley Soup:
You Will Need:
1 onion, chopped 1 tablespoon of sunflower oil 3 medium carrots, peeled and chopped 1 small leek, trimmed and sliced 3 sticks of celery, chopped 100 grams of pearl barley, rinsed 1 clove of garlic, crushed 1 medium parsnip, peeled and chopped 100 grams of kale or cabbage, shredded 1 ¼ liter of hot vegetable stock Bread, to serve
How To:
6. Beef Stew And Dumplings:
You Will Need:
1-kilogram stewing steak, chopped 1 tablespoon of extra virgin olive oil 1 clove garlic, crushed 1 onion, roughly chopped 300 grams turnips, peeled and roughly chopped 5 medium carrots, peeled and thickly sliced 1 bay leaf 700ml of hot beef stock 500ml bottle of ale Steamed kale, to serve
For Dumplings:
150 grams of self-raising flour 80 grams of beef suet 25 grams of porridge oats
How To: Beef stew and dumplings are one of the best recipes for nursing moms as it is rich in iron, which helps keep you active throughout the day.
7. Flank Steak And Asparagus Salad:
You Will Need:
2 tablespoons of fresh lemon juice 3 tablespoons of garlic oil 4 large eggs 12 cups mixed spring greens 1 pound of asparagus, ends snapped 1 pound of raw flank steak 2 cloves of garlic 4 slices of whole-grain bread, toasted and cut into squares 1 tablespoon of soy sauce 8 teaspoons of grated Parmesan cheese Salt and freshly ground black pepper
How To:
8. Quinoa Pilaf With Pine Nuts And Cauliflower:
You Will Need:
1 cup quinoa, rinsed and drained 2 cups of vegetable or chicken stock 1 ½ cups roasted, steamed cauliflower florets 2 tablespoons of golden raisins or chopped green olives 2 tablespoons of toasted pine nuts or sliced almonds 2 scallions, minced 4 teaspoons of extra-virgin olive oil ½ teaspoon of finely grated lemon zest 2 teaspoons of lemon juice, divided Chopped fresh parsley for garnishing Coarse sea salt Freshly ground black pepper
How To:
9. Salmon Fillet With Pesto:
You Will Need:
4 salmon steaks of 175 grams each Mixed salad to serve
For The Parsley Pesto:
2 garlic cloves, roughly chopped 25 grams of pine nuts 40 grams of fresh flat-leaf parsley, stems removed 1 teaspoon of salt 25 grams of freshly grated Parmesan cheese 125ml of extra virgin olive oil, divided
How To:
10. Lactation Cookies:
You Will Need:
1 cup of self-raising flour 1 egg ½ cup butter 1 tablespoon of flaxseed meal 3/4th cup brown sugar 2 to 3 tablespoons of water 1 tablespoon of vanilla extract 2 tablespoons of brewer’s yeast ½ teaspoon of Himalayan salt ½ cups of steel cut oats
How To:
11. Lactation Smoothie:
You Will Need:
Frozen fruits of your choice Ice Almond milk ¼ cup oats 1 tablespoon of Brewer’s yeast
How To: A lactation smoothie is one of the delicious healthy recipes for nursing mothers and also helps to boost milk supply. It provides all the nutrition that is needed while breastfeeding.
12. Chocolate Chip Banana Muffins:
You Will Need:
1/3 cup of butter, soft or melted 3-4 ripe bananas 1 teaspoon of vanilla 1 cup of sugar 1 egg 1 cup of flour 1 teaspoon of baking soda 1/2 cup of rolled oats 2 tablespoons of Flax Seed 2 tablespoons of Brewer’s Yeast 1 cup of chocolate chips 1 cup of chopped nuts of your choice A pinch of salt
How To:
13. Mother’s Tea:
You Will Need:
½ cup dried, nettle leaf ½ cup of dried alfalfa leaf ½ cup of dried, red raspberry leaf ½ cup of dried dandelion leaf ¼ cup of fennel seeds ¼ cup of dried blessed thistle Ground cinnamon
How To:
14. One-Pan Lasagna:
You Will Need:
2 tablespoons of extra-virgin olive oil 1 can of peeled San Marzano tomatoes 1 pound of lean ground grass-fed beef 1 small yellow onion, cut into wedges 4 baby carrots, cubed 1 cup organic chicken stock 1⁄2 cup ricotta cheese 1 garlic clove, thinly sliced 3 ounces of fresh spinach leaves, stems removed and chopped 4 ounces of fresh mozzarella, cubed 4 lasagna noodles, divided into 11⁄2-inch pieces
How To:
15. Chicken With Goat Cheese And Basil:
You Will Need:
3 boneless chicken breasts, with skin 3 large fresh basil leaves 4-5 oz. of garlic-and-herb goat cheese Kosher salt Olive oil Freshly ground pepper
How To:
16. Yangchow Fried Rice:
You Will Need:
4 cups of cooked long-grain rice, cooled 2 teaspoons of soy sauce 2 tablespoons of chicken stock or water 1 teaspoon of salt 8 cooked medium shrimp 1/2 teaspoon of sugar 1/2 cup chopped ham 1/2 cup chopped cooked chicken 2 tablespoons of vegetable oil 3/4 cup bean sprouts 1/2 cup frozen peas 1/4 cup chopped green onion
How To:
17. Molasses Wheat Bread:
You Will Need:
3/4 cup canola oil, divided 1/4 cup flax seeds 4 cups whole-wheat flour 2 teaspoons of baking powder cup all-purpose flour 2 teaspoons of baking soda 3 cups buttermilk 1 1/2 teaspoons of salt 2/3 cup toasted wheat germ 3/4 cup blackstrap molasses
How To:
18. Peanut Baked Chicken:
You Will Need:
1/2 cup smooth, natural, unsalted peanut butter 2 tablespoons of low-sodium soy sauce 3 tablespoons of fresh lemon juice 1/2 teaspoon of cayenne pepper 1 tablespoon of brown sugar 3 tablespoons of water 1 1/2 pound of boneless, skinless chicken breast
How To:
