When you’re breastfeeding, your body is working hard to provide your baby with all of their nutritional needs.
During this time, it’s important to eat healthy. If you aren’t getting enough calories or enough essential nutrients, then it could affect the quantity and quality of your milk supply. Here are some easy and healthy recipes to try while breastfeeding.
For a healthy, delicious breakfast that you can quickly grab, try apple oatmeal muffins. Oats are filled with fibre, protein, and iron, and are helpful in boosting milk production. One batch can last you a couple of days.
Apple oatmeal muffins:
- 1 cup quick cooking rolled oats (not instant oatmeal)
- 1 cup plain yogurt
- 1 cup chopped apples (either peeled or unpeeled)
- 1 egg
- 1 cup all purpose flour
- ¼ cup vegetable oil
- ⅓ cup brown sugar
- ½ tsp baking soda
- 2 tsp baking powder
- 2 tbsp sugar
- ½ tsp cinnamon
- 2 tbsp sugar
- Preheat the oven to 200 degrees C. Grease muffin pan or line with muffin cups.
- Mix the oats and yogurt together in a bowl. Let soak for 10 minutes, then add in the egg, brown sugar, and vegetable oil.
- Mix the flour, baking powder, and baking soda together in a separate bowl.
- Combine the two mixtures and stir together. Add in the chopped apples.
- Fill each cup with batter. Mix the cinnamon and sugar together. Sprinkle it over the top of each muffin.
- Bake for 18-20 minutes, or until they are nicely browned on top. Do a toothpick test to make sure they’re cooked all the way.
For another quick meal, you can try adding almonds into a cup of Greek yogurt. The yogurt will provide probiotics for your body while the almonds are rich in calcium, magnesium, and DHA.
It’s important to get plenty of protein while breastfeeding. Eggs are a great source of protein, also have crucial nutrients such as vitamin A, calcium, folic acid, and iron. Leafy greens such as spinach, kale, and cos lettuce are the best sources for all of these things. For a quick and easy source of eggs and leafy greens, try making a quiche with spinach or kale. Try this kale and bacon quiche recipe. if you aren’t a fan of kale, substitute it with spinach.
Kale and bacon quiche
- 2 large eggs
- 8 cups baby kale
- 1 cup extra light thickened cream
- Chopped bacon (optional)
- 1 cup sliced red onions
- ¼ tsp salt
- ⅛ tsp pepper
- 1 butter puff pastry sheet (optional)
- Preheat oven to 200 degrees C.
- Either grease the pie plate/pan with butter or line it with the puff pastry. Trim edges and prick bottom and sides of crust with a fork. Bake at 215 degrees C for 10 minutes or until it’s a light golden colour.
- Beat eggs with cream. Add in salt and pepper.
- Sauté the bacon in a frying pan until it starts to crisp. Add in the onions and sauté until they’re lightly browned. Add the kale and sauté until fully wilted.
- Mix the bacon, onions and kale in with the eggs and stir together. Pour into pan.
- Bake for 25 minutes. Let stand for 10 minutes before serving.
For a healthy dinner, try whole wheat pasta with baby kale, red pepper pesto, almonds, and garlic. Not only is it delicious, but it’s filled with essential nutrients that will keep you feeling full for longer!