Got Milk? A Lactation Bite Recipe
If you are an expecting momma-to-be or currently a nursing mom, congratulations on your newest (or soon to be newest) addition to your family! You may already have your first celebration meal as a mommy picked out (sushi anyone?), but we’ve got you covered with a healthy diet recipe after childbirth, especially if you plan on breastfeeding. This recipe features our no-bake Energy Bite Mix as seen on Gugu Guru
Nutrition for Breastfeeding
Not many moms are familiar with the “fourth trimester,” as that sounds contradictory, but after giving birth, you still need to be aware of what foods you are eating. Your diet affects milk production thereby passing on what you eat to your little one through breastfeeding. Learning the proper nutrition for optimal breast milk production is key to creating a solid milk supply. Now you should still enjoy the foods you love in moderation, but try to avoid those that cause inflammation like processed foods, alcohol, sugar, gluten, dairy and soy. By focusing on eating real, whole foods, your breast milk will be its very best, providing your newborn with optimal nourishment for proper growth.
Best Foods for Breastfeeding
Although there are a number of foods that are said to help increase breastmilk production, here are a few of the top contenders.
Brewer’s yeast is high in B Vitamins, which can help increase breastmilk supply. Although B vitamins can’t turn you into Wonder Woman overnight (wouldn’t that be nice), they can help give your body more energy in the form of ATP, which is essential when you are a new mom! Brewer’s Yeast can be added to cookies, bars or energy bites, and can also be sprinkled into smoothies.
Fennel may help with better breastfeeding and can be found most commonly in teas. Or add it to a salad or soup, roast it with olive oil, salt and pepper and enjoy it on its own or slice it up and serve with a homemade vegetable dip. Just make sure you enjoy the taste of licorice, as fennel closely resembles the taste of licorice. If you aren’t a fan of fennel, try fenugreek instead.
A common herb used in many breastfeeding supplements, fenugreek is said to stimulate sweat production, which can simultaneously stimulate milk ducts. Fenugreek’s flavor profile offers hints of maple and celery and is most commonly consumed in teas or in other supplemental forms.
Flax seeds have similar properties to galactagogues (like Fennel/ Fenugreek), an herbal remedy that can potentially boost milk production in lactating women. Flax seeds are also naturally high in Omega-3 fatty acids, which contribute to a healthy diet for both mom and baby. This in turn can simultaneously lead to more milk production for breastfeeding moms. Creation Nation is proud to use ground Organic Golden Flaxseed in all of our Protein Bar & Energy Bite Mixes.
Not only does oatmeal taste delicious and is extremely satisfying, but it’s also high in iron and can help new moms with maternal anemia raise their iron levels, which in turn increases milk supply. Oatmeal has also been known to lower bad cholesterol (LDL), which can also simultaneously increase milk supply. Talk about a win win! Just be sure to opt for good old fashioned rolled oats without any sugars and artificial sweeteners, like Creation Nation’s Vegan Energy Bite Mix, which is chock full of gluten-free (purity protocol) rolled oats.
Some other foods that may help increase breastmilk supply include:
- Almonds (and other nuts)
- Dark Leafy Greens like Spinach
- Fresh Ginger Root
- Sesame Seeds
Most lactation cookies on the market are loaded with sugar and can be very expensive. Some products are even packed full of nuts, which cannot be enjoyed by every mom or baby. If you’re looking for “the perfect” lactation cookie, make your own that fits perfectly with you and your baby’s nutritional needs in minutes with our No-bake Mixes.
We hope you'll try our quick, easy, and delicious approach to utilizing many of these nutritious ingredients, and make a batch of homemade lactation cookies, bars or bites!
Creation Nation Lactation Bites Recipe
- Energy Bite Mix Oat Yes! Chocolate Chip
- 1 Tbls Fenugreek or Fennel powder
- 1/2 Cup Water or Applesauce
- 1/2 Cup Almond or Sunflower Butter
In a medium-size mixing bowl, mix together all of the ingredients with a fork. Roll your mixture into 24 bite-sized balls (or 12 larger balls using an ice cream scooper).
Breastfeeding doesn’t always come easily to all new moms and can be challenging at times. Remember to give yourself some grace, and be patient with the process. Support and self care like no-bake lactation bites might be just what the doctor ordered!
Not a new or nursing mom, but know someone who is? Share this blog post with them or make a batch of homemade lactation cookies to share with the new moms in your life! Don’t forget to save some for yourself ;).