Top 19 Healthy Recipes For Breastfeeding Moms

Now that you are breastfeeding, you’ll need to take care of your diet, as whatever you eat will directly impact the overall health of your child. No, we are not asking you to follow a particular diet while lactating as long as you are eating well-balanced meals. A balanced meal that includes healthy fruits and vegetables will ensure that you get all the essential dietary nutrients, vitamins and minerals you and your baby require.

To help you out, we’ve compiled a list of healthy and delicious recipes to keep your energy levels up while breastfeeding. From cookies to smoothies to savories, whatever your cravings are, we’ve got simple and nourishing recipes for you.

Top 19 Healthy Recipes For Breastfeeding Moms

1. Turkey And Bean Burrito:

Turkey and bean burrito healthy recipe for breastfeeding moms

You Will Need:

  • 2 tablespoons of canola oil
  • 1 tablespoon of chopped garlic
  • 1 cup chopped onion
  • 1-pound ground turkey
  • 1 can of rinsed black beans
  • 1 tablespoon of chili powder
  • 1/2 teaspoon of dried oregano
  • 1 cup sodium-free chicken stock
  • 3/4 cup grated cheddar cheese
  • 6 large whole wheat tortillas
  • 1/4 cup chopped fresh cilantro
  • 3/4 cup salsa
  • 1 large ripe avocado, peeled, halved and sliced

How To:

  1. Preheat the oven to 425 degrees Fahrenheit and grease a baking dish.
  1. In a large frying pan, heat the canola oil. Add chopped onions and sauté for a few minutes or until it is light golden color.
  1. Add chili and garlic powder and sauté for a minute.
  1. Reduce the flame to medium; add ground turkey and sauté for 5 minutes or until the meat isn’t pink.
  1. Add oregano, beans, chicken stock, increase the flame and simmer for 5 minutes or until the liquid disappears.
  1. Divide the filling into six portions and fill in the six tortillas. Sprinkle some cheese and a few slices of avocado.
  1. Roll, tuck, and place the burrito in the baking dish, seam-side down
  1. Spoon the salsa over the burritos and sprinkle the remaining cheese over it. Bake for 20 minutes or until the cheese melts.
  1. Garnish with chopped cilantro and serve. It is among the best healthy recipes and protein-rich food choices that will make you happy and full.

Meg, a mother and a fitness trainer, shares her postpartum meal plan during breastfeeding. She explains, “I have a breakfast burrito with regular eggs instead of egg whites, and I also have a fruit cup with grapes and apples. I believe this will keep me full for a while. I deliberately added more fat to this meal, including extra cheese, avocado, and bacon, than I usually have. Hopefully, this will keep me satisfied (i).”

2. Fruit And Nut Energy Bars:

Fruit and nut energy bars healthy recipes for breastfeeding moms

You Will Need:

  • 1 cup chopped dried apricots
  • 2 cups of chopped and pitted Medjool dates
  • 1/2 cup pepitas
  • 1/2 cup roasted cashews
  • 3 tablespoons of flax meal
  • 1/8 teaspoon of salt
  • 1/2 teaspoon of cinnamon

How To:

  1. Combine chopped dried apricots and Medjool dates in the food processor and process until well combined.
  1. Now add ½ cup of roasted, unsalted cashews, flax seed, pepitas, salt, cinnamon and pulse until you get a sticky mixture.
  1. Line a baking dish with parchment paper, transfer the mixture to it and flatten to get an even layer. Refrigerate for an hour or until firm.
  1. Cut into bars or squares and serve this tasty nursing food.

3. Kale And Bacon Tart:

Kale and bacon tart healthy recipe for breastfeeding moms

You Will Need:

  • 250 grams butter puff pastry sheet, defrosted
  • 2 large eggs
  • 1/4 teaspoon of salt
  • 1 cup half-and-half cream
  • 100 grams of bacon, chopped into 4 slices
  • 1/8 teaspoon of pepper
  • 1 cup sliced red onions
  • 8 cups of baby kale
  • 1/8 teaspoon of nutmeg

How To:

  1. Line a 9-inch tart pan with puff pastry. Trim the edges and prick the bottom with a fork.
  1. Place the tart pan on a baking sheet and bake for 10 minutes or until it is golden brown in color.
  1. In another bowl, beat cream and eggs until uniform. Season with pepper, salt, and nutmeg.
  1. Place the bacon in a shallow pan and sauté for 4 minutes or until it turns crisp. Pour all the fat, leaving just one tablespoon.
  1. Add the onions and sauté for 3 minutes or until the onions are golden brown in color.
  1. Add kale and sauté for another 2 minutes.
  1. Transfer the mixture into the tart shell and spread evenly.
  1. Pour the egg mixture over the top and stir using a fork.
  1. Bake for 25 minutes or until the filling sets. Let the tart stand for 10 minutes before serving. Kale may lead to gas in some breastfed babies, so eat this dish in moderation.

4. Grilled Prawns With Fennel Stew:

Grilled prawns with fennel stew healthy recipe for breastfeeding moms

You Will Need:

  • 200 grams of raw, shelled king prawns
  • 1 clove garlic, crushed
  • 2 tablespoons of olive oil
  • 150 grams of fennel bulb
  • 100 grams carrot
  • 100 grams of red cabbage
  • 1 teaspoon of fennel seeds
  • A handful of fresh dill
  • 1 teaspoon of clear honey
  • ½ tablespoon of white wine vinegar
  • Crusty bread, to serve

How To:

  1. In a bowl, add prawns, one teaspoon olive oil, and garlic and mix well. Season with pepper and toss to coat. Leave the mixture aside for 30 minutes.
  1. Meanwhile, shred the red cabbage and slice the fennel bulb finely. Peel and grate the carrot and chop the dill roughly. Put all these vegetables in a bowl and toss to mix.
  1. Whisk the remaining olive oil, white wine vinegar and honey with a pinch of salt and pepper. Drizzle over the vegetables and toss to coat. As for the fennel slaw, place it on two serving plates and set aside.
  1. Preheat the grill and line a grill pan.
  1. Thread the prawns on skewers and grill for 8 to 10 minutes or until cooked through.
  1. Serve the slaw prawns with the fennel slaw and bread.
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5. Vegetable Barley Soup:

Vegetable barley soup recipe for breastfeeding moms

You Will Need:

  • 1 onion, chopped
  • 1 tablespoon of sunflower oil
  • 3 medium carrots, peeled and chopped
  • 1 small leek, trimmed and sliced
  • 3 sticks of celery, chopped
  • 100 grams of pearl barley, rinsed
  • 1 clove of garlic, crushed
  • 1 medium parsnip, peeled and chopped
  • 100 grams of kale or cabbage, shredded
  • 1 ¼ liter of hot vegetable stock
  • Bread, to serve

How To:

  1. Heat oil in a large pan and add the onion, garlic, celery, leek, parsnip, carrots and season with salt and pepper.
  1. Cover the pan with a grease-proof paper and lid the pan. Reduce the heat and simmer for 15 minutes, stirring once or twice.
  1. Now discard the paper and add the vegetable stock and pearl barley. Cover and bring to a boil. Reduce the flame and simmer for 30 minutes or until the barley tenderizes.
  1. Now add cabbage or kale, whatever you are adding to the soup and simmer uncovered for 1 to 2 minutes.
  1. Adjust the seasoning and serve with bread.

6. Beef Stew And Dumplings:

Beef stew and dumplings recipe for breastfeeding moms

You Will Need:

  • 1-kilogram stewing steak, chopped
  • 1 tablespoon of extra virgin olive oil
  • 1 clove garlic, crushed
  • 1 onion, roughly chopped
  • 300 grams turnips, peeled and roughly chopped
  • 5 medium carrots, peeled and thickly sliced
  • 1 bay leaf
  • 700ml of hot beef stock
  • 500ml bottle of ale
  • Steamed kale, to serve

For Dumplings:

  • 150 grams of self-raising flour
  • 80 grams of beef suet
  • 25 grams of porridge oats

How To:

  1. Heat the oil in a casserole dish and add half of the beef. Fry for 3 minutes or until it is browned all over. Remove from the dish and put it aside. Now cook the remaining beef and transfer to the same plate.
  1. Add the onion to the dish and some water. Season with salt and pepper. Fry over low heat for 3 to 4 minutes or until the water evaporates.
  1. Add garlic and fry for another two minutes.
  1. Transfer the beef to the pan, along with turnip, bay, and carrots.
  1. Pour in the beer and beef stock and bring it to simmer. Cover and cook in the oven for 3 hours.
  1. To make the dumplings, sift flour in a large bowl and add the oat, suet and a pinch of salt.
  1. Make a thick dough with cold water and shape in 8 small dumplings. Put the dumplings in the stew straight away.
  1. Cover and cook in the oven for 30 more minutes.
  1. The stew is ready when the dumplings are firm and have doubled in size.
  1. Discard the bay leaf, ladle the stew into the warm bowl and serve with steamed kale.

Beef stew and dumplings are among the best recipes for nursing mothers as they are iron-rich foods and can help maintain energy throughout the day.

7. Flank Steak And Asparagus Salad:

Flank steak and asparagus salad recipe for breastfeeding moms

You Will Need:

  • 2 tablespoons of fresh lemon juice
  • 3 tablespoons of garlic oil
  • 4 large eggs
  • 12 cups mixed spring greens
  • 1 pound of asparagus, ends snapped
  • 1 pound of raw flank steak
  • 2 cloves of garlic
  • 4 slices of whole-grain bread, toasted and cut into squares
  • 1 tablespoon of soy sauce
  • 8 teaspoons of grated Parmesan cheese
  • Salt and freshly ground black pepper

How To:

  1. Preheat the broiler or grill to medium.
  1. Whisk together lemon juice and garlic oil together. Season with salt and pepper and leave it aside.
  1. Place the mixed springs in a salad bowl.
  1. Now fill a skillet with water halfway and bring it to boil. Add asparagus and cook for 6 minutes or until tender.
  1. Remove the spears and leave it aside to cool.
  1. Using the same skillet, poach the eggs and cook over medium heat for 3 to 6 minutes.
  1. Rub garlic, soy sauce, salt, and pepper on both sides of the flank steak. Place the steak on a broiler pan or grill.
  1. Cook for 4 minutes, turn it over and cook for another 4 minutes.
  1. Transfer the steak to a chopping board and leave it to rest.
  1. Cut the asparagus into 1-inch pieces and transfer to the salad bowl along with the toast squares.
  1. Toss the salad mixture with the dressing and divide the salad among four bowls.
  1. Place a poached egg over the beans.
  1. Cut the flank into thin slices and arrange around the egg.
  1. Drizzle salad with the remaining dressing and steak juice.
  1. Lastly, sprinkle Parmesan cheese over it and serve.

8. Quinoa Pilaf With Pine Nuts And Cauliflower:

Quinoa Pilaf with pine nuts and cauliflower recipe for breastfeeding moms

You Will Need:

  • 1 cup quinoa, rinsed and drained
  • 2 cups of vegetable or chicken stock
  • 1 ½ cups roasted, steamed cauliflower florets
  • 2 tablespoons of golden raisins or chopped green olives
  • 2 tablespoons of toasted pine nuts or sliced almonds
  • 2 scallions, minced
  • 4 teaspoons of extra-virgin olive oil
  • ½ teaspoon of finely grated lemon zest
  • 2 teaspoons of lemon juice, divided
  • Chopped fresh parsley for garnishing
  • Coarse sea salt
  • Freshly ground black pepper

How To:

  1. In a small-sized saucepan, simmer the stock and add the rinsed and drained quinoa. Cover and simmer over medium heat for 20 to 25 minutes or until the liquid is absorbed and the grains expand.
  1. Mix the quinoa with the remaining ingredients and season with salt, pepper and lemon juice.
  1. Serve it hot or at room temperature.
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9. Guacamole:

Guacamole

You Will Need:

  • ¼ cup finely chopped onions
  • ¼ cup finely chopped tomatoes
  • ¼ teaspoon of finely chopped or minced garlic
  • ½ to 1 teaspoon of chopped serrano or jalapeño peppers
  • 2 tablespoons of chopped coriander leaves
  • 2 ripe avocados
  • 2 teaspoons of lemon juice
  • 2 teaspoons of extra virgin olive oil
  • Salt and crushed black pepper, to taste

How To:

  1. Cut avocados in half, remove the seed, and scoop out the flesh onto a chopping board. Chop the flesh into small pieces.
  2. Place all chopped ingredients, lemon juice, olive oil, salt, and black pepper into a bowl. Mix and mash gently for a chunky texture.
  3. Serve fresh homemade guacamole with garlic toast, tortilla chips, nachos, or as a side with burritos or quesadillas.
  4. Store the leftover guacamole in an airtight container and use it within one to two days.

10. Salmon Fillet With Pesto:

Salmon fillet with pesto healthy recipe for breastfeeding moms

You Will Need:

  • 4 salmon steaks of 175 grams each
  • Mixed salad to serve

For The Parsley Pesto:

  • 2 garlic cloves, roughly chopped
  • 25 grams of pine nuts
  • 40 grams of fresh flat-leaf parsley, stems removed
  • 1 teaspoon of salt
  • 25 grams of freshly grated Parmesan cheese
  • 125ml of extra virgin olive oil, divided

How To:

  1. To make the pesto, put parsley, garlic, pine nuts and salt in a food processor and process until you get a puree.
  1. Add the Parmesan cheese and blend for a brief time. Add the olive oil and blend again. If the consistency is still thick, then add some more olive oil and blend again. Transfer it to a bowl.
  1. Preheat the grill to medium, cook the salmon for 10 to 15 minutes or until the flesh turns pink, and flakes off easily.
  1. Transfer the salmon to the plates and top it with parsley pesto. Serve immediately with salad. This is one of the easy and filling whole-food recipes for breastfeeding moms.

11. Lactation Cookies:

Lactation cookies recipe for breastfeeding moms

You Will Need:

  • 1 cup of self-raising flour
  • 1 egg
  • ½ cup butter
  • 1 tablespoon of flaxseed meal
  • 3/4th cup brown sugar
  • 2 to 3 tablespoons of water
  • 1 tablespoon of vanilla extract
  • 2 tablespoons of brewer’s yeast
  • ½ teaspoon of Himalayan salt
  • ½ cups of steel cut oats

How To:

  1. In a large mixing bowl, combine butter and sugar and mix well. Then add the vanilla extract, egg and mix again.
  1. In another bowl, combine water with flax seed and let it sit for a few minutes.
  1. Finally, add the oats and make the biscuits.
  1. Place the cookies on a lined baking tray, flatten with the spoon and bake for 10 to 12 minutes. Lactation cookies are among the best healthy recipes for nursing moms to increase milk production.

12. Lactation Smoothie:

Lactation smoothie recipe for breastfeeding moms

You Will Need:

  • Frozen fruits of your choice
  • Ice
  • Almond milk
  • ¼ cup oats
  • 1 tablespoon of Brewer’s yeast

How To:

  1. Add all the ingredients in the blender jar and blend on medium for 2 minutes or until the smoothie gets the perfect texture.

A lactation smoothie is one of the delicious healthy recipes for nursing mothers that might help boost milk supply, making it an effective source of breastfeeding nutrition.

13. Chocolate Chip Banana Muffins:

Chocolate chip banana muffins recipe for breastfeeding moms

You Will Need:

  • 1/3 cup of butter, soft or melted
  • 3-4 ripe bananas
  • 1 teaspoon of vanilla
  • 1 cup of sugar
  • 1 egg
  • 1 cup of flour
  • 1 teaspoon of baking soda
  • 1/2 cup of rolled oats
  • 2 tablespoons of Flax Seed
  • 2 tablespoons of Brewer’s Yeast
  • 1 cup of chocolate chips
  • 1 cup of chopped nuts of your choice
  • A pinch of salt

How To:

  1. Preheat the oven to 350 degrees Fahrenheit and place the muffin liners in the muffin pan.
  1. In a mixing bowl, mash the bananas. Add the melted butter and mix well.
  1. Next, add egg and vanilla and mix again. Lastly, add sugar and mix until it is well-blended.
  1. In a separate mixing bowl, combine baking soda, flour, salt, flax seed and Brewer’s yeast until well combined.
  1. Now add the banana mixture to the dry ingredients. Once it is well combined, add the rolled oats to it.
  1. Next, add the nuts and chocolate chips and mix well.
  1. Fill the muffin pan 3/4th way up and bake for 30 to 35 minutes or until the toothpick inserted comes out clean.
  1. Let it cool on the wire rack and then serve.

14. Mother’s Tea:

Mother's tea, healthy recipe for breastfeeding moms

You Will Need:

  • ½ cup dried, nettle leaf
  • ½ cup of dried alfalfa leaf
  • ½ cup of dried, red raspberry leaf
  • ½ cup of dried dandelion leaf
  • ¼ cup of fennel seeds
  • ¼ cup of dried blessed thistle
  • Ground cinnamon

How To:

  1. Combine the herbs in a jar with a tight-fitting lid.
  1. Take one cup of boiled water and add two teaspoons of tea mixture to it.
  1. Let the tea steep for 15 minutes before drinking. Consume three to five cups of this tea every day. A very easy and great recipe for breastfeeding moms.

15. One-Pan Lasagna:

One-pan lasagna, healthy recipe for breastfeeding moms

You Will Need:

  • 2 tablespoons of extra-virgin olive oil
  • 1 can of peeled San Marzano tomatoes
  • 1 pound of lean ground grass-fed beef
  • 1 small yellow onion, cut into wedges
  • 4 baby carrots, cubed
  • 1 cup organic chicken stock
  • 1⁄2 cup ricotta cheese
  • 1 garlic clove, thinly sliced
  • 3 ounces of fresh spinach leaves, stems removed and chopped
  • 4 ounces of fresh mozzarella, cubed
  • 4 lasagna noodles, divided into 11⁄2-inch pieces
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How To:

  1. In an ovenproof skillet, heat the oil over medium flame and cook the beef for 5 to 7 minutes or until the meat has browned.
  1. Meanwhile, in a food processor, combine carrots, tomatoes, garlic, onion, and shop until it is coarsely ground.
  1. When the beef is cooked, pour the extra fat and add the tomato mixture, ricotta, spinach and stock to it. Mix well.
  1. Immerse the lasagna noodles into the sauce and sprinkle mozzarella sauce over it.
  1. Bake the lasagna for 10 to 15 minutes or until the cheese melts. Remove the pan from the over and leave it to stand for 10 minutes. Serve warm.

16. Chicken With Goat Cheese And Basil:

Chicken with goat cheese and basil, healthy recipe for breastfeeding moms

You Will Need:

  • 3 boneless chicken breasts, with skin
  • 3 large fresh basil leaves
  • 4-5 oz. of garlic-and-herb goat cheese
  • Kosher salt
  • Olive oil
  • Freshly ground pepper

How To:

  1. Preheat the oven to 75 degrees.
  1. Place the chicken breast on the baking sheet and loosen the skin with the fingers, leaving an edge attached.
  1. Cut the goat cheese into ½ inch thick slices. Put two slices of goat cheese under the skin of the chicken breast along with a large basil leaf.
  1. Pull the skin over the meat as much as you can so that the chicken doesn’t dry.
  1. Rub the chicken pieces with olive oil and sprinkle salt and pepper generously over it.
  1. Bake for 25 to 40 minutes or until the skin browns lightly and the meat is cooked through.
  1. Serve hot or at room temperature.

17. Yangchow Fried Rice:

Yangchow freid rice recipe for breastfeeing moms

You Will Need:

  • 4 cups of cooked long-grain rice, cooled
  • 2 teaspoons of soy sauce
  • 2 tablespoons of chicken stock or water
  • 1 teaspoon of salt
  • 8 cooked medium shrimp
  • 1/2 teaspoon of sugar
  • 1/2 cup chopped ham
  • 1/2 cup chopped cooked chicken
  • 2 tablespoons of vegetable oil
  • 3/4 cup bean sprouts
  • 1/2 cup frozen peas
  • 1/4 cup chopped green onion

 How To:

  1. In a small sized bowl, combine soy sauce, chicken stock, and sugar, salt and stir well to dissolve the sugar granules.
  1. Chop the shrimp into small chunks and leave it aside with the chicken and ham.
  1. Heat a wok and add some oil. Add chicken and ham and toss well. Add shrimp and cook for one minute.
  1. Add rice and toss well. Season with salt, pepper, and cook for another minute.
  1. Add the stock and stir to mix the rice. Add the peas and toss again. Keep cooking until the rice is evenly seasoned.
  1. Add the green onion and bean sprouts and toss well. Serve warm or hot.

18. Molasses Wheat Bread:

Molasses wheat bread, healthy recipe for breastfeeding moms

You Will Need:

  • 3/4 cup canola oil, divided
  • 1/4 cup flax seeds
  • 4 cups whole-wheat flour
  • 2 teaspoons of baking powder
  • cup all-purpose flour
  • 2 teaspoons of baking soda
  • 3 cups buttermilk
  • 1 1/2 teaspoons of salt
  • 2/3 cup toasted wheat germ
  • 3/4 cup blackstrap molasses

How To:

  1. Grind the flaxseed until you get a fine, powder-like texture. Leave it aside.
  1. Heat the oven to 375 degrees and grease two loaf pans with canola oil.
  1. In a large bowl, whisk together all-purpose flour, baking powder, whole-wheat flour and salt.
  1. Add buttermilk, canola oil, and molasses and stir well until well combined.
  1. Add wheat germ and the ground flax seed.
  1. Divide the batter between two prepared pans and even the top with the spatula.
  1. Bake the bread for 45 minutes or until the toothpick comes out clean.
  1. Remove from the oven and place on the cooling rack.

19. Peanut Baked Chicken:

Peanut baked chicken recipe for breastfeeding moms

You Will Need:

  • 1/2 cup smooth, natural, unsalted peanut butter
  • 2 tablespoons of low-sodium soy sauce
  • 3 tablespoons of fresh lemon juice
  • 1/2 teaspoon of cayenne pepper
  • 1 tablespoon of brown sugar
  • 3 tablespoons of water
  • 1 1/2 pound of boneless, skinless chicken breast

How To:

  1. Preheat the oven to 350 degrees Fahrenheit and line a baking sheet with foil.
  1. In a bowl, whisk peanut butter, soy sauce, and lemon juice. Next, add cayenne, brown sugar, water and mix again.
  1. Take ½ cup peanut sauce and coat the chicken breast with it.
  1. Lay the chicken on the baking sheet and bake for 25 minutes or until it is cooked through.
  1. Slice the chicken and serve with the remaining marinade.

Breastfeeding moms need a well-balanced, nutritious diet to fulfill their increased nutritional needs without being too high on calories. These delicious and healthy recipes for breastfeeding moms are a great way to enhance the quality of a nursing mother’s diet. You can add these dishes to your lactation diet to promote variety and ensure ample energy and optimum nutrient supply. What’s best, you can tweak the ingredients to make the final result healthier and personalized. Furthermore, you can enjoy healthy eating as these dishes are light, easy to prepare, and highly nutritious.

Key Pointers

  • To ensure adequate nutrient intake while breastfeeding, it is necessary to eat a well-balanced diet.
  • Some recipes with a perfect mix of health and taste include turkey and bean burrito, fruit and nut energy bars, and salmon filet with pesto.
  • Snacks such as lactation cookies and smoothies can help increase breast milk production.
  • One pan lasagna, yang chow fried rice, and peanut-baked chicken are good options to meet daily protein and carbohydrate requirements while nursing.

Article written by Baby Plumbing

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