6 Best Breastfeeding Smoothie Recipes And Important Ingredients To Use

Breastfeeding smoothie

Motherhood brings a lot of challenges and exciting changes. One of those memorable journeys is breastfeeding. Through breastfeeding, the connection between mom and baby can’t be compared to anything else. It’s simply amazing.

But not everything is beautiful in new parenthood, and there will be times when things will get so hectic that mothers may forget to eat.

Also, milk supply can be affected by many things, such as stress, lack of sleep, and insufficient nutrients in the mother’s diet.

A breastfeeding smoothie, or lactation smoothie, is a practical way to eat and get the nutrients you need to be healthy and have a high-quality milk supply, but also it’s a way to boost milk supply.

Smoothies are great as they can be pre-made or at least have the components mixed in a bag in the freezer, so you only to take the portion you need, add milk, almond milk, yogurt, or juice, and mix in a blender for a quick and easy meal. You can also add some honey or other sweeteners if you have a sweet tooth.

Prep time for a healthy smoothie is also short, so it won’t take much of your precious time to be prepared.

And a lactation smoothie is such a convenient and delicious way to feed yourself that you can do it while breastfeeding your baby or on the go, so there’s no need to sit down and dedicate a particular time to eat.

Lactation smoothies are made with ingredients packed full of nutrition that can be consumed by breastfeeding moms and the whole family. The ingredients are all-natural and provide different benefits for everyone.

How does the breastfeeding smoothie work?

The main idea behind a lactation smoothie is adding ingredients that are considered milk-boosting foods and that contain galactagogues.

It’s believed that galactagogues increase the level of prolactin in the women’s body, therefore, boosting milk production. There’s currently no scientific evidence behind this common belief, it’s more anecdotal, but many nursing moms and lactation consultants swear by this.

There’s a list of food commonly used to boost breast milk supply, so mixing some of these is the base of the lactation smoothie. At the very least, you’ll be getting healthy nutrients while breastfeeding.

Foods with beta carotene

Beta carotene is a nutrient found in many red and orange vegetables, including yams, beets, and carrots. These vegetables are included in the list of galactagogues and, besides claiming to boost your milk supply, they provide plenty of minerals and iron.

Dark leafy greens

Kale, arugula, spinach, swiss chard, and collard greens contain phytoestrogen, which regulates estrogen in women and men. Therefore they may support lactation and increase breast milk production. They’re also a source of vital enzymes, vitamins, and minerals.

lactation smoothie, lactation smoothie recipes

Fennel

It’s believed that this vegetable and its seeds increase milk production. You can add it to your food, smoothies, or eat it raw. It has a slightly bitter taste but can be masked with other ingredients.

Grains

Oats, brown rice, and barley can also be added to your lactation smoothie because of their anti-inflammatory properties. They are considered complex carbohydrates, which make you feel fuller for longer. Also, oats can be regarded as comfort food, and it’s believed that comfort food may help release oxytocin, a hormone that directly affects breast milk production.

There are different types of oats, including old-fashioned oats, rolled, and instant, and you could use whichever you like. Another plus of oats is that they are gluten-free.

Beans, chickpeas, and lentils

Legumes in general, but especially chickpeas and lentils, have been recommended to breastfeeding moms to increase their milk supply and keep a healthy diet.

But be careful with beans because they may make you and your baby gassy if consumed in large quantities.

Brewer’s yeast

Brewer’s yeast or nutritional yeast contains phytoestrogens (which we already explained regulates estrogen) and is a fantastic source of protein and iron.

Nuts and nut butter

Nuts are packed full of healthy fats (including polyunsaturated fat), protein, magnesium, and fiber, among so many others. Adding whole nuts or nut butter to your diet or breastfeeding smoothies may support milk production while providing a lot of benefits and, sometimes, improving the flavor and texture of the lactation smoothie.

Sesame seeds

This galactagogue is an excellent source of calcium and can be used as a whole or in its cream version called tahini. It gives this nutty flavor to smoothies that makes them delicious. Flaxseed also has similar benefits as sesame seeds.

Breastfeeding smoothie, lactation smoothie recipes

Green papaya

Breastfeeding moms are recommended to consume up to 115-120 mg of Vitamin C daily, and one small green papaya can have almost 100 mg of this nutrient. This fruit is also a good source of Vitamin A and other minerals.

Since green papaya is an unripe fruit, you’ll need to cook it to soften it before you eat it. Suppose you don’t like the taste or want the trouble of cooking it. In that case, ripe papaya is also a great source of vitamins and minerals, and fiber, which is necessary to prevent constipation and support good intestinal health.

Fenugreek

This herb has been commonly used in alternative medicine, and it’s included in most lactation teas. Fenugreek seeds or powder have become popular in Indian cuisine, and it tastes slightly sweet and nutty.

Ginger

Ginger is one of those superfoods that seems to be present everywhere, and experts claim it’s beneficial for practically everything. This versatile food can be consumed in many versions: fresh, dehydrated, as a powder, oil, or juice. It has anti-inflammatory properties and helps with healthy digestion, among many other benefits.

Ginger needs to be used carefully to avoid its strong spicy taste from overpowering everything else, but it’s very delicious.

So, as you can see, to make a lactation smoothie, you don’t necessarily need a recipe or complicated instructions. You can simply mix some of the ingredients we’ve listed and combine them with other nutritional elements like bananas, mangoes, apples, cacao nibs, honey, etc., and make your own lactation smoothie recipe.

But if you want ideas for a smoothie with flavor profiles proven to work and taste great, here are some effortless lactation smoothie recipes we’ve compiled.

Strawberry banana oatmeal smoothie recipe

The combination of fresh strawberry, sweet bananas, and smooth oatmeal mixed with other delicious ingredients makes up for a delicious lactation smoothie that can be a hit for mothers and their families.

Here is a recipe for a strawberry banana lactation smoothie:

  • 1/4 cup of old-fashioned oats
  • 1 medium fresh banana*
  • 8 frozen strawberries*
  • 1 tbsp honey
  • 1/2 tsp vanilla
  • 1 tsp brewer’s yeast
  • 1 tsp flax seed ground
  • 1/2 cup milk (or milk substitute)

Instructions 

  1. Put oats into a blender and give them a few pulses.
  2. Add the remaining ingredients and blend until smooth; adjust thickness with milk.

*You can switch the frozen strawberries and a fresh banana for fresh strawberries and a frozen banana or use both frozen.

Chocolate lactation smoothie

The flavor profile of this lactation smoothie is simple and a beloved combination by most people: cocoa powder, peanut butter, and frozen banana. It contains other ingredients for added benefits and texture, such as rolled oats, ground flaxseed, and milk.

Add up to two cups of ice and top this delicious lactation smoothie with whipped cream, and it becomes more of a milkshake. Which you won’t be able to get enough of! Here’s the recipe:

  • 1 frozen banana
  • 1/4 cup old-fashioned oats
  • 2 tbsp peanut butter (or other nut butter)
  • 1 tbsp flax seed (up to 2 tbsp)
  • 2 tbsp 100% cacao powder
  • 3/4 cup milk (or non-dairy milk)

Instructions

  1. In a blender, add the oats and give them a few pulses. 
  2. Add remaining ingredients, except ice, and blend until well combined. Then add ice if desired, and blend until smooth.

lactation smoothie recipes

Avocado lactation smoothie

Avocados are full of essential fatty acids that breastfeeding moms need, and when you blend them, they have the creamy texture of ice cream.

Here is the recipe for this lactation smoothie:

  • 1/3 cup rolled oats
  • 1 cup milk (or non-dairy milk)
  • 1/2 avocado, 3-4 oz.
  • 1 peeled orange (or two clementines)
  • 1 cup baby spinach leaves
  • 1 tablespoon maple syrup

Instructions 

  1. In a blender, add the oats and give them a few pulses.
  2. Add all ingredients to a blender and blend until smooth.

Carrot cake lactation smoothie

The spicy flavor and smell of carrot cake transports us to a cozy evening sitting by the fire and enjoying a peaceful evening. For this recipe:

  • 1/4 cup old-fashioned oats
  • 1/2 tbsp brewers yeast
  • 1 tbsp almond butter (or other nut butter)
  • 1 tbsp ground flaxseed
  • 1 cup carrots cooked
  • 1/2 cup fresh pineapple diced*
  • 1 tbsp fresh ginger grated
  • 3/4 cup milk (or non-dairy milk)
  • 1/8 tsp cinnamon
  • 1/2 tsp vanilla
  • Maple syrup, if desired

Instructions 

  1. In a blender, add the oats and give them a few pulses.
  2. Add all of the ingredients to the blender and blend until smooth.

*Drained pineapple that’s canned in juice can be a substitute for fresh.

Blueberry lactation smoothie recipe

Besides the all-natural ingredients, we’ll be adding protein powder to this recipe. Do some research before choosing a protein powder because there are some specially made for breastfeeding moms. Here is the recipe:

  • 1/2 banana
  • 1/2 cup frozen blueberries
  • 1 tbsp cashew butter (or other nut butter)
  • 1 tbsp flax meal
  • 2 tbsp old-fashioned oats
  • 1 tsp brewer’s yeast
  • 1 1/2 cups milk (or non-dairy milk)
  • 1 scoop of vanilla whey

Instructions 

  1. In a blender, add the oats and give them a few pulses.
  2. Add all of the ingredients to the blender and blend until smooth.

Pumpkin spice lactation smoothie

When fall comes, pumpkin spice is everywhere. So for you to not feel left out, here’s the recipe for Pumpkin spice lactation smoothies.

  • 1/2 cup old-fashioned oats
  • 1 tbsp ground flax seeds
  • 1/2 cup pumpkin puree (canned or fresh and cooled)
  • 1 cup milk (or non-dairy milk)
  • 1 tsp pumpkin pie spice mix
  • 1/2 cup Greek yogurt
  • 1 tsp vanilla
  • 1 tbsp maple syrup
  • 1 frozen banana (sliced)
  • extra ice
  • 1 tbsp brewer’s yeast (Optional)

Instructions 

  1. In a blender, add the oats and give them a few pulses.
  2. Add all of the ingredients to the blender and blend until smooth.

Conclusion

There are endless combinations of lactation smoothie recipes. Smoothies are a quick and healthy way to ensure you’re getting nutrients that you need for your little one.

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