4 ultimate lactation smoothies that also nourish and replenish

The importance of nutrition for breastfeeding mothers cannot be overstated. A nutrient rich diet not only helps a mother in replenishing her nutrient reserves, it also improves the nutritional content of the breast-milk. Although the need to eat right shouldn't discourage mothers from breastfeeding, adding a few nutrient dense meals a day can make sure that they do not get depleted nutritionally. 

The great thing about smoothies is that they are quick to make, and provide concentrated nutrition, while tasting amazing! Although we recommend new mothers to stay on warm & soupy diets for first 2-3 weeks postpartum, smoothies are  a great addition to your routine after those initial weeks.

Below are few of our favorite smoothies which are full of beneficial ingredients for new moms. Get a week worth of ingredients and rotate between these flavors so you never get bored. You can always use milk of your choice and replace ingredients you don't have (that's the great thing about smoothies, isn't it). If you are adding protein powder (we recommend only vegan protein powders which are relatively free of hormones and don't cause bloating) in your smoothie, increase the quantity of milk so it doesn't become very thick.

Recipe

Same recipe for all the smoothies - blend all the ingredients (except the optional sweeteners) together till you get a good consistency. Drizzle a little bit of sweetener (maple syrup, honey or date syrup) on top.

Green Goddess (of Milk)

Avocados are a great source of healthy fats, B vitamins, folate, and calcium. Spinach is rich in iron, calcium and protein, while flaxseeds provide additional lactation boost and omega-3 fatty acids. This smoothie also helps in curbing sugar craving, and keeping moms full longer

Ingredients 

• 1 cup milk of choice (we like almond milk for this recipe)
• ⅓ -  ½ avocado
• 2 tbsp oats
• 1 cup baby spinach
• ½ medium size banana (frozen or fresh)
• 2 tsp Lactation Smoothie Mix
• 1 tbsp flaxseed meal 
• 1 tsp honey or maple syrup (optional)

Berry Milky

Blueberries are one of the richest source of antioxidant in fruits along with being good source of vitamins. Chia seeds are super dense in nutrients like omega-3, protein, iron, calcium, and magnesium. To top it, they are so delicious in smoothies that I almost always add them in whichever flavor I am making. Ginger has soothing properties, helps in digestion and also supports lactation.

We have included ghee as an optional ingredient in this recipe. Ghee has grounding properties and helps in balancing elements in a mother's body according to Ayurveda. It helps in better absorption of fat soluble vitamins, aids digestion and supports healing, being a true superfood for pregnancy and postpartum. 

Ingredients 

• 1 cup milk of choice (we like almond milk for this recipe)
• ½ cup blueberries
• 3-4 strawberries
• 3 tbsp oats
• 2 tbsp chia seeds
• ½ inch ginger, chopped or crushed
• 2 tsp Lactation Smoothie Mix
• 1 tsp ghee or coconut oil 

CocoZen

Coconut is one of the healthiest foods for new moms. It is also one of the very few foods that are a source of lauric and capric fatty acids, which are essential components of breast-milk and help in boosting baby's immunity with their antimicrobial and antiviral properties. Studies have shown that presence of these healthy fats in mother's diet can increase their quantity in the breast-milk within hours of consumption. Coconut flakes and coconut oil should be a part of breastfeeding mother's diet and adding it in smoothie is one of the easiest ways to consume it.

Papaya is packed with healthy nutrients like non-acidic vitamin C, vitamin A and flavanoids. It is also an excellent digestive aid with high fiber content.

Ingredients 

• 1 cup milk of choice (we like coconut milk for this recipe)
• ½ cup papaya, peeled and diced
• 1 tbsp coconut flakes
• 2 tsp coconut oil or 1 tsp MCT Oil
• ⅓ cup frozen mango or pineapple
• 2 tsp sesame seeds or flaxseed meal
• dash of turmeric
• 2 tsp Lactation Smoothie Mix
• 1 tsp honey or maple syrup (optional)

Nutty Nana Yogi Mama 

A little bit of a tongue twister, but so good for the  palate (and body). This recipe is full of healthy fats and nutrients from nuts along with calcium and protein from milk and yogurt. Oats and lactation smoothie mix help in giving milk supply a boost, while other ingredients work towards strengthening and nourishing mother's body.

Ingredients 

• 1 cup milk of choice (we like almond milk for this recipe)
• ½ banana, frozen or fresh
• 3 tbsp oats
• 1 tbsp almond butter
• 5-6 walnuts 
• ⅓ cup yogurt or vegan alternative
• 2 tsp Lactation Smoothie Mix
• 1 tsp cocoa nibs
• 2 dates or 1 tsp honey

Posted by Shruti Mishra

Shruti is the founder of Osh Wellness. She is a graduate from Natural Gourmet Institute, NY and a certified IIN Nutritionist. She has been working with food & nutrition since 8 years and is also a fresh mom herself.