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5 In breastfeeding/ Motherhood/ postpartum/ Recipes

What to eat to increase your milk supply

what to eat to increase your milk supply
This post contains affiliate links meaning I make a small commission.

If you are breastfeeding or pumping, you might be searching for ways to increase your milk supply. I have always struggled with supply issues and it’s something that every nursing mama has experienced at one time or another in their journey. One thing that I learned is that diet plays a huge role in milk production.

I’m sharing what to eat to increase your milk supply plus my favorite recipe for lactation boosting overnight oats.

Galactagogues

If you have been doing research on ways to increase your milk supply, you may have seen the word “Galactagogue”. What is a galactagogue? A galactagogue or latogenic food is any food that can help increase lactation. You may have heard your friends say that eating a lactation cookie or drinking a beer has helped increase in their milk supply. This is because there are certain foods that contain milk boosting ingredients.

Here is a list of some of the more popular galactagogues:

what to eat to increase your milk supply

 

 

What to eat to increase your supply

Eating a balanced diet is important not only for enhancing your supply, but also for making sure that your baby is getting all those vital nutrients as well. In the beginning of my breastfeeding journey, I was eating healthy, but I found that I was not eating enough to maintain a supply. Once I started adding in more nutrient dense foods and incorporating a galactagogue at each meal, I noticed a boost in my supply.

(It’s important to note that this does not replace the importance of frequent feedings or pumping. Remember when breastfeeding, demand = supply!)

1.) Breakfast

Overnight Oats – I’ve seen those mason jar recipes floating around pinterest but never ventured to make them until I was breastfeeding. Not only is this recipe filled with milk-making goodness, but it’s also super easy to make the night before and keeps me feeling satisfied.

Here’s my easy recipe:

Overnight Oats

Ingredients:

-1 cup of rolled oats

– 3/4 cup of almond milk (I like my oats a little thicker, but if you like yours to be a little thinner, add more)

– 1 banana

– 1 tbsp peanut butter

– 1 tbsp of ground flax seed

– honey

Directions:

1.) In a mason jar add your oats, almond milk, banana and peanut butter. Mix well.

2.) Store in fridge until the next morning.

3.) Top with ground flax seed and drizzled honey to taste.

what to eat to increase your milk supply

 

2.) Snack

Yogurt with a handful of almonds

3.) Lunch

Spinach salad with grilled chicken

Fruit

4.) Snack

Veggies and hummus

5.) Dinner

Some kind of protein over brown rice

Asparagus or broccoli

6.) Dessert/Something sweet

Berries with chocolate hummus

Chocolate milk made with almond milk

Hydrate, Hydrate, Hydrate!

Since your milk is composed of 80% water, it’s also important to stay really hydrated!

I find that I drink more water if it’s always on hand and I have a straw. I love my Yeti and these stainless steel straws.

I’ve also seen success with Mother’s Milk tea which contains many lactogenic herbs. Shoot for at least 3 cups a day.

 

Be sure to stay tuned for my tips on how to get the most out of your pumping sessions!

And if you liked this post, please share with your all of your friends who are breastfeeding.

 

what to eat to increase your milk supply

 

 

2 In food/ Recipes

2 tried and true recipes to get your family to eat more plants

easy plant based recipes

This post is sponsored by Barilla but the content and opinions expressed here are my own.

Anyone who knows me knows that carbs are my love language! Give me a nice warm bowl of pasta and I am one happy girl. However, what I don’t love is the way carbs make me feel tired and pack on those pounds. I recently discovered Barilla’s new chickpea pasta and suddenly I don’t feel so bad about eating all that pasta.  Made with one ingredient, (chick peas), it’s a nice low-carb pasta alternative and offers up some plant-based protein too.  Plus, it’s a great way to sneak those veggies in for your kids.

Here are two easy recipes your whole family (including the picky little ones) will be sure to love.

Pesto pasta with peppers, artichokes and pine nuts

plant based

Ingredients:

  • 1 box of Barilla chickpea rotini pasta
  • Extra virgin olive oil
  • 2 tsps of chopped garlic
  • 2 peppers diced
  • 1 can of artichoke hearts
  • 2 tbsps of pine nuts
  • 4 tbsps of basil pesto

Directions:

  • Bring a pot of water to a boil
  • Add 1 box of Barilla chickpea rotini pasta
  • While the pasta is cooking, in a saucepan, warm some EVOO over medium heat
  • When the EVOO and pan is warm, add 2 tsps of chopped garlic and lightly brown.
  • Once the garlic is brown, add the peppers and artichoke hearts to the pan and lightly roast on both sides then reduce heat.
  • When the pasta is al dente (about 7-8 minutes), drain in a colander.
  • In a large bowl, mix together pasta, roasted garlic, peppers, artichokes and pine nuts. Stir in basil pesto. (I used about 4 tbsps but you can use as much or as little as you want to taste).
  • Optional: Add some fresh grated cheese (I love parmesan) and some chopped parsley.

plant based pasta

 

 

Lemon oregano rotini

plant based

Ingredients:

  • 1 box Barilla chickpea rotini pasta
  • Extra virgin olive oil
  • cherry tomatoes diced
  • 1 large cucumber diced
  • juice of 2 lemons
  • chopped oregano (about 2 1tbsp)
  • salt and pepper

 

Directions:

  • Bring a  pot of water to a boil.
  • Add 1 box of Barilla chickpea pasta.
  • Cook pasta until al dente (about 7-8 minutes).
  • Drain pasta in a colander.
  • While the pasta is cooking, dice up the cherry tomatoes (about 1 cup) and cucumber.
  • In a separate small bowl, take the juice of 2 lemons and mix with about 2 tbsps of EVOO. Add some chopped oregano, salt and pepper, stirring together.
  • In a large bowl, mix together pasta, tomatoes and cucumbers. Add the lemon juice/EVOO mixture, combine well.
  • Optional: top with some chopped oregano, grate lemon peel and shredded mozzerella cheese.

plant based

 

What are some ways you get your family to eat more veggies?

Click here to buy some Chickpea pasta for your family

easy plant based recipes

3 In food/ kids/ Recipes

5 minute Snow Ice Cream

snow ice cream

When life gives you snow you make ice cream right? It’s a nice way to treat yourself after breaking a sweat struggling to stuff your kids into their snowpants and jackets and arguing with them why they need a hat and gloves. All that work only for them to run outside and play for 5 minutes, you deserve something sweet.  And I suppose the little ones like it too!

Using only 4 ingredients that you probably already have in your kitchen, this is the easiest recipe to make your own snow ice cream.

Ingredients:

  • Fresh snow (I used about 6 cups)
  • 1/3 cup Granulated sugar
  • 1 cup Milk
  • dash of Salt
  • 1 tsp Vanilla extract

Directions:

  • In a large mixing bowl, whisk together all of your non-snow ingredients. Throw in the fridge while you go gather your snow.

making snow ice cream

making snow ice cream

  • Next, go outside and fill a large mixing bowl with snow. Your kids can help you with this part.

making snow ice cream

  • Bring your snow inside and immediately stir into your mixture you made earlier. Keep adding more snow until you get a scoopable ice cream consistency. I used about 6 cups. (You may need more snow depending on how light it is)

making snow ice cream

  • Scoop into dishes to serve or store in an air-tight container in your freezer for later. We prefer ours with sprinkles and in our PJs!

snow ice cream

snow ice cream

snow ice cream

1 In food/ Recipes

5 tips for a winning game day spread!

This post is sponsored by Frank’s Red Hot but the content and opinions expressed here are my own.

In our house, Sundays are for Sunday Funday, relaxing and kicking back with the family.  And if you know us, there’s always food involved.  During the fall season, my husband is a big football fan. (He loves his Patriots.) I’m not much of a football fan so for me, it’s basically a day of laying on the couch and eating yummy food with my family.

Today I’m sharing some of my tips for a quick and easy game day spread so that you can also enjoy time with your loved ones.

tips for game day party

1.) Keep it simple

Things like cheese, crackers, veggies, nachos and dip make for easy game day fare. And what’s game day without some chicken wings? I recently discovered Frank’s Red Hot wings in the freezer aisle at Walmart. They’re super easy to make, and come in a variety of flavors like their Original flavor, Buffalo, and my favorite Kickin BBQ.

sunday funday

 

2.) Use paper products for easy clean up

No one wants to have to do dishes afterwards. I love using paper products so that I can spend more time with my family.

 

3.) Do all your shopping in one place

I went to Walmart SuperCenter and got all of my groceries and paper products there. I also got some other household stuff we needed for the week as well. I’m all about one stop shopping to help save time.

 

4.) Serve a warm, fun, festive drink

I love to make either some apple cider or hot chocolate in the crock pot. It makes us feel like we’re having a little tailgate in our living room. 

tips for tailgating

 

5.) Think leftovers

Everyone in my family knows, when I’m in the kitchen, I cook for an army. It’s something I acquired from my dad. But the last thing I want is for someone to go hungry.  So I usually get creative with leftovers.

I take those leftover Kickin BBQ wings, cut the chicken off the bone and toss it in some quesadillas for my little dude. He loves them!

And those leftover buffalo or original flavor wings? Cut the leftover chicken off the bone and throw it in some garbage bread. I also like to take some Frank’s Red Hot sauce and mix it with a little Ranch dressing for some dipping!

 

buffalo chicken calzone



And there you have it friends! If you haven’t tried Frank’s Red Hot wings yet, go to your nearest Walmart and get some! And enjoy your next Sunday Funday!
Go Pats!

tips for tailgate party