12 Yummy Lactation Smoothie Recipes To Boost Milk Supply

Baby Tips

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Breastfeeding is a special journey with specific nutritional needs. Your nutrient and calorie requirement is higher as your body needs more calories and nutrients to produce breast milk and facilitate postpartum recovery. Healthy snacking options, such as lactation smoothies, added to your nursing diet could help meet these needs with ease.

Lactation smoothies are prepared by blending animal or plant-based milk and/or yogurt with fruits, veggies, seeds, nuts, sweeteners, and cereals. Lactation experts suggest nursing momsopt for quick-to-make, customizable, and nutritious snacks, such as smoothies, to avert cravings and avoid eating junk food (1).

Read on to learn some delicious 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

Image: Shutterstock

You will need:

  • ¼ cup rolled oats (powdered)
  • ½ cup frozen strawberries
  • ½ cup skimmed milk
  • 1 frozen banana
  • 1tbsp honey
  • 1tsp flax seeds powder

How to prepare: 

  1. Put all the ingredients in a mixer or blender and blend into a smooth-flowing liquid.
  2. Pour into a serving glass and relish this delectable drink with few baked apple chips or one or two lactation cookies.

2. Berrylicious smoothie

Image: Shutterstock

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: 

  1. Put all the ingredients into a blender and blend until you have a smooth, lump-free liquid.
  2. You can add some water to adjust the recipe’s consistency if needed.
  3. Pour the smoothie into a cup and try right away with a teaspoon of seeds and nut trail mix.

3. Peanut butter and blueberry smoothie

Image: Shutterstock

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:

  1. Put all the ingredients into a food processor or blender and blend until smooth-flowing liquid forms.
  2. Add some water and scrape the sides of the processor or blender jar to ensure no lumps are left.
  3. Pour into a serving cup or glass and have it right away or store it in the refrigerator for later use.
  4. You can add a teaspoon of chia seeds and a handful of chopped nuts to add more calories and nutrients to the recipe.

4. Mango lassi smoothie

Image: Shutterstock

You will need:

  • 1 cup frozen mango
  • 1 cup unsweetened Greek yogurt
  • ¼ cup hemp seeds (chopped)
  • ⅛ tsp turmeric powder
  • ⅛ tsp cardamom powder
  • Pinch of cardamom powder

How to prepare:

  1. Blend all the ingredients to form a smooth fluid. Add some water to adjust consistency, if needed.
  2. Pour into a serving cup and refrigerate for 15 to 20 minutes to chill.
  3. Enjoy your mango lassismoothie with a bite-sized sandwich or mini quiche.

5. Peachy banana smoothie

Image: Shutterstock

You will need: 

  • 1 cup frozen berries
  • ½ cup peach (peeled, cored, and diced)
  • ½ cup orange juice
  • 1 ripe banana
  • 4tbsp plain, unsweetened, Greek yogurt
  • 1tbsp honey

How to prepare:

  1. Put diced peach into a blender and blend into a semi-smooth puree. Add some water while blending peach and scrape it from the jar’s sides.
  2. Once the blend looks semi-smooth, add all the other ingredients and blend one final
  3. Pour the smooth-flowing, lump-free liquid into a serving cup and relish the refreshing taste.
  4. You can refrigerate the smoothie for later use or for chilling.

6. Summer sunshine

Image: Shutterstock

You will need:

  • 300ml fresh pineapple juice
  • 2 ripe nectarines
  • 1 mango (chopped)
  • 3tbsp unsweetened Greek yogurt
  • 2tbsp fresh ginger juice
  • 1tbsp jaggery powder

How to prepare: 

  1. Combine all the ingredients and blend them into a smooth liquid using a food processor or blender.
  2. Pour into a serving glass and enjoy the smoothie with a mini club sandwich or a peanut butter toast.

7. Milky raspberry smoothie

Image: Shutterstock

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: 

  1. Blend all the ingredients except sesame seeds into a smooth smoothie using a blender.
  2. Pour into a cup and garnish with sesame seeds. Enjoy with crunchy nachos or small Tex-Mex wrap.

8. Super green smoothie

Image: Shutterstock

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: 

  1. Put all the ingredients into a blender and blend at high speed until you get a smooth smoothie.
  2. Pour in a cup and drink immediately for best taste and flavor.

9. Carrot vegan smoothie

Image: Shutterstock

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: 

  1. Blend all the ingredients into a smooth fluid using a blender.
  2. Drink this delicious and nutrient-rich smoothie during midday to beat the midday exhaustion.

10. Chocolate avocado smoothie

Image: Shutterstock

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:

  1. Blend avocado, banana, cocoa powder, almond butter, and kale into a smooth paste.
  2. Add coconut milk and hemp seeds and blend again.
  3. Pour this smooth-flowing, delicious smoothie into your cup and relish sip-by-sip.

11. Daydream smoothie

Image: Shutterstock

You will need:

  • 3 cups papaya (peeled and chopped)
  • 2 oranges (juiced)
  • 1avocado (peeled, cored, and diced)
  • 1 banana (diced)

How to prepare: 

  1. Blend all the ingredients smoothly using a food processor or blender.
  2. Pour into a glass and enjoy the smoothie to beat your after-breakfast cravings.
  3. You can add two tablespoons of rolled oats and a handful of white sesame seeds to this recipe if you like.

12. Tropical mango and coconut smoothie

Image: Shutterstock

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:

  1. Put all the ingredients in a blender or food processor and blend into a smooth liquid.
  2. Pour into a glass and enjoy drinking with a salad or sandwich.

Lactation is a demanding journey requiring moms to eat healthy, well-balanced meals. You can enjoy three main meals and two to three snacks to ensure you eat optimally for yourself and your baby. While there are several healthy snacks to try, lactation smoothies are quick, easy-to-prepare, customizable, and hydrating options that can refresh you and beat your blues.

References:

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