Recipes: Naturally Nutritious Breastfeeding

Although it is essential for a mother to eat healthy, nutritious food whilst breastfeeding, there is no need for a special diet. As long as the food is good for you, it will be good for your baby. There are foods, however, that help lactation more than others, so including these within your diet is always going to be beneficial.

Overnight Oats

Oats are amazing at enabling the production of milk, and these overnight oats are fantastic for those nights when no one has been able to settle. Tired in the morning? Just take these from the fridge and you’re pretty much there, they’re ready to eat.

Ingredients:
120 ml of whole milk
2tbsp coconut milk (full fat)
50g of rolled oats
1 tsp chia seeds
½ tsp cinnamon
½ tsp honey (optional)
A selection of strawberries, raspberries, blueberries, and 1 tbsp chopped almonds (for the topping)

Method
1. Pop everything into a bowl (except the toppings) and mix together well. Then pour the mixture into an airtight jar.

2. Leave in the fridge for at least 6 hours (overnight is ideal) and enjoy!

Bone Broth Soup
Why is bone broth so good for women who have just given birth? It’s because it’s full of the exact vitamins and minerals that are needed to get you back to feeling like yourself again. Bone broth supports your immune system, your nervous system, and it improves digestion so you feel less bloated and uncomfortable. It will even lessen the symptoms of postnatal depression. It’s quite incredible. And of course, broths in general are a great way to keep hydrated, which is so important when breastfeeding.

Ingredients:
1 chicken carcass (this could be a Sunday roast leftover, but if you don’t have any leftovers, just roasting one up is fine)
1 leek
1 large onion
3 large carrots
2 cloves of garlic
1 tbsp balsamic vinegar
1 tbsp apple cider vinegar
Salt and pepper to taste
½ tsp chilli flakes
A handful of parsley
1 tbsp tomato puree
2 Oxo cubes (chicken flavoured)

Method
1. Remove all of the meat from the chicken carcass and then place the clean bones in a large pot. Cover with cold water, put the lid on, and bring to the boil. Once done, lower the heat and mix in all the rest of the ingredients.

2. Simmer for around 6 to 7 hours – the longer you leave it to do its own thing, the more nutrients will be released (you can leave the broth to simmer for up to 24hrs).

3. Once it is done, strain the broth. You can serve it straight away or leave it to cool and store for later. It can keep in the fridge for around a week. It can even be frozen, and can be kept for up to six months.

Avocado, Spinach & Fresh Salmon Salad
Salmon is amazing stuff. It is full of DHA (which you may know as omega-3). DHA is absolutely vital for the well-being of your baby’s nervous system and brain function, helping both to develop. Therefore, salmon is a fabulous menu must have for nursing mothers. Walnuts and spinach are both ideal breastfeeding foods too; they are great for increasing your iron levels and combating fatigue!

Ingredients:
150g smoked salmon
150g quinoa (for added flavour, cook it in chicken stock)
6 cherry tomato
1 yellow pepper1 stick of celery
1 tbsp currents
1 tbsp walnuts (chopped)
1 handful spinach
1 handful rocket
1 avocado (sliced)
50g feta cheese (crumbled)

Method:
1. Cook the quinoa following the on pack instructions, then drain thoroughly and allow to cool.

2. Pop the rocket, spinach, pepper, tomatoes, celery, walnuts, and raisins into a bowl and mix together. Add the quinoa and mix again.

3. Serve with salmon and avocado slices on top and sprinkle with feta cheese.