What to Eat When You’re Breastfeeding

Simple tips on how to boost your breast milk.

Most nursing moms deal with milk supply issues at one time or another. It can be super stressful, wanting to breastfeed your baby and not knowing if you’ll be able to.

Alicia Simpson is here to help. She’s an International Board Certified Lactation Consultant, registered dietitian, and author of Boost Your Breast Milk.

Simpson’s all-in-one guide features 75 easy, yummy recipes that boost milk supply (from teas, tonics, and smoothies to soups, stews, and salads). Each recipe features one or more lactogenic foods: edible plants and herbs that increase the production of milk. If you or someone you love is breastfeeding, be sure to reference this essential list of lactation friendly superfoods, with simple ways to add them to the everyday-diet.
 

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LACTOGENIC FOODS AND EASY WAYS TO ADD THEM TO YOUR DIET

Barley, Malt, Oats … replace sugar with unsweetened barley malt syrup and eat plenty of whole grains

Moringa … try moringa leaf powder capsules or add moringa powder to your salad dressing

• Fenugreek … add fenugreek seeds to a curry sauce (see the recipe for Impossibly Good Curry below)

Milk Thistle … try milk thistle tea

Shatavari … in capsule form (60 mg per kg of body weight, three times a day) aids milk production during menstruation

• Papaya … enjoy as fresh fruit, unsweetened juice, dried, or in capsule form

• Fennel, Basil, Lemon Basil … add to salads or sauces, fresh or dried


Eating a healthy, well-balanced diet while breastfeeding is key, but that doesn’t mean you have to skimp on flavor. Here’s a savory curry recipe, rich in breastfeeding superfoods, that will help nourish your body—and your baby.

IMPOSSIBLY GOOD CURRY
Makes 8 Servings

Ingredients
14 ounces (400 g) extra firm tofu, pressed and cubed
6 whole cardamom pods
6 whole cloves
10 whole peppercorns, any color
2 teaspoons fenugreek seeds
3 tablespoons extra virgin olive oil
½ medium onion, diced
3 garlic cloves, sliced thin
3 bay leaves
1 cinnamon stick
1-inch (2.5 cm) piece fresh ginger, minced or grated
3 tablespoons curry powder
1½ tablespoons brown sugar
½ teaspoon ground coriander
¼ teaspoon red pepper flakes, optional
1½ cups (360 ml) water
½ cup (120 ml) coconut milk
1 tablespoon fresh lemon juice
1/8 teaspoon salt

 

Directions

1. Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.

2. Place the cubed tofu in a single layer on the prepared baking sheet and bake about 15 to 20 minutes, until firm. While the tofu is roasting, prepare the curry.

3. Place the cardamom, cloves, peppercorns, and fenugreek seeds in the center of a 5-inch (13 cm) square piece of cheesecloth and tie closed in a bouquet garni, making sure that the contents can’t easily escape.

4. Warm the oil in a medium saucepan over medium heat and cook the onion until lightly browned, 3 to 5 minutes. Add the garlic and cook until tender, about 1 minute. Mix in the bay leaves, cinnamon stick, ginger, curry powder, brown sugar, coriander, and red pepper flakes, if using. Cook and stir for about 3 minutes. Pour in the water and bring to a boil. Add the bouquet garni. Reduce the heat to low, cover, and simmer for 30 minutes.

5. Mix in the coconut milk, lemon juice, salt, and roasted tofu and continue cooking for at least 15 minutes. Remove the bouquet garni, cinnamon stick, and bay leaves before serving.

 

PER SERVING

Calories 300; Total Fat: 23 g; Saturated Fat: 6 g; Cholesterol: 0 mg; Sodium: 95 mg; Total Carbohydrate: 17 g; Dietary Fiber: 6 g; Sugar: 6 g; Protein: 12 g; Vitamin A: 18 mcg; Vitamin C: 5 mg; Calcium: 260 mg; Iron: 4.5 mg

Rich in calcium, iron, pantothenic acid, phosphorus, magnesium, zinc, selenium, copper, and manganese.

 

 

 

 

Recipe from Boost Your Breast Milk: An All-in-One Guide for Nursing Mothers to Build a Healthy Milk Supply © Alicia C. Simpson, 2017. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold. theexperimentpublishing.com

 

Photo Credit: Shutterstock.com


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