These Tips and Recipes Will Help You Increase Breastmilk Production

Exclusively breastfeeding means that you are indeed your baby’s breakfast, lunch, dinner and, multiple snacks throughout the day. Many moms know that it is important to nourish their bodies with food and to stay hydrated, however not a lot of moms take specific action to increase their milk supply. I’ve found that it can be so satisfying making homemade treats that help boost my supply while also adding some variety to my usual diet.

With a newborn and a toddler it can be task finding time to focus on myself. Luckily for me I have a toddler who has become a very assertive helper in the kitchen. If it was up to her, we would bake everyday, have cookies, brownies, cakes, are all her favorite treats. While I too have an indenting sweet tooth, I have found ways to use our kitchen bonding time to make tasty homemade treats that both support and boost my milk supply.

Foods That Increase Supply

Try adding these foods in your daily diet to increase your milk supply.

  • Chocolates
  • Nuts
  • Avocados
  • Oats/Oatmeal
  • Fenugreek (seeds)
  • Garlic

Two Recipes To Increase Production

Ice Cube Tray Chocolates

There is often speculation about eating chocolate while pregnant or breastfeeding because of the theobromine, which is a stimulant. Just as caffeine is okay in moderation so is chocolate, so ditch the worries and treat yourself! Although dark chocolate has been found to have higher amounts of theobromine it is important to know that not all chocolate is the same (wanna really treat yourself, incorporate a gourmet chocolate) and dark chocolate also has been deemed a “superfood” due to its high level of antioxidants and nutrients it possess.

One cool thing about making these treats post-valentine's day is that candy is on sale!!!! And yes, that includes the gourmet chocolate. (I am all about a deal!!!)

Ingredients:

•12oz dark chocolate (or milk chocolate), divided

•2 tablespoons coconut oil, divided

•1/4 cup raw almonds

 

Add-ins (optional)

•If you are not a fan of almonds, try other nuts such as macadamia nuts or cashiers (preferably raw and unsalted)

•Fruits- use the ice tray mold to your advantage by creating a variety. If you enjoy chocolate and fruit combined incorporate diced strawberries, bananas, or blueberries!

 

Directions:

Step 1
Combine half of the chocolate chips and 1 tablespoon of the coconut oil in a microwavable bowl; microwave, stirring every 20 to 30 seconds until smooth, about 1 to 1 1/2 minutes total. Divide chocolate mixture among molds of the ice cube tray (silicone ice molds also work well and they come in a variety of fun shapes & designs). Use a small brush or the end of a knife to spread mixture evenly in each mold.

Freeze 3 minutes.

Step 2
Divide almonds ,or your choice of nuts or fruit, among chocolate cube bases. Repeat process of melting remaining chips and oil; pour over each filling. Freeze 20 minutes. Release treats from ice tray, and enjoy. Store in a sealed container in refrigerator up to 5 days.

Most ice trays have approx. 16 mold. Serving size will vary

Avocado Banana Green Smoothie

I am always seeking time-saving techniques to help me pack in as much fruits and veggies within my day as possible. But after preparing homemade baby food for my 6 month old and cooking a separate meal for my toddler, I am often looking for an easy way out to adequately nourish myself. I’ve found smoothies to be great time savers and I never get bored with them. While breastfeeding I strive to incorporate as many ingredients that will support and boost my milk supply as possible. This recipe is jam-packed with ingredients that do just that! The healthy fats avocados are made of are good for both mom and baby while bananas and yogurt also have great added benefits as well. Another great thing about this smoothie is that it’s vegan!

Ingredients:

•1 large frozen banana (ripe, peeled & sliced)

•1/4 ripe avocado (1/2 for creamier texture)

•2 tablespoons plain or vanilla non-dairy yogurt (optional)

•1 cup dairy-free milk, unsweetened almond milk or oat milk

 

Add-ins (optional)

•1/2 cup or large handful of greens (spinach or kale; preferably frozen)

•1/4-1/2 cup frozen fruit (such as berries)

 

Directions:

  • In blender, add frozen banana, avocado, yogurt and dairy-free milk. At this time, add any desired add-ins, such as additional fruits and vegetables.

  • Blend on high until creamy and smooth, scraping down sides as needed. If smoothie is too thick, add more dairy-free milk to thin. If too thin, add more frozen banana or avocado.
  • Taste and adjust flavor as needed, adding more banana for sweetness or more avocado for creaminess.

 

Best served immediately after blending (leftovers okay if covered in refrigerator up to 24 hours or in the freezer up to 2 weeks)


About The Author

Shene Martinez is a birth professional and mother of two. She holds multiple certifications in childbirth, breastfeeding, and family planning. Shene helps new moms thrive with her parenting and postnatal classes she teaches to expecting families in the San Francisco Bay Area.

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