15 Healthy Recipes for Breastfeeding Moms to Try

If you are exclusively breastfeeding your baby, this means that you are the primary source of nutrition for your baby until he starts eating solid foods or gets his nutrition from other sources. Therefore, when you are breastfeeding, you must pay heed to your diet and nutrition. Certain foods may help you pep up your milk supply. Here, we shall acquaint you with some easy-to-make nutritious recipes for breastfeeding mums that may help boost your energy levels and milk supply too. Additionally, we will provide healthy recipes for nursing mothers to ensure you and your baby get the best possible nutrition during this crucial period. Eating a well-balanced diet is essential for maintaining your health and optimizing your breastfeeding journey.

What Should You Eat When Breastfeeding?

A breastfeeding mother should consume an extra 500 calories to meet the breastfeeding requirements of her baby. Also, you should make sure that you include plenty of green vegetables, fresh fruits, lean meat, eggs, whole wheat, pulses etc. in your daily diet. Make sure you eat everything in moderation because your baby is getting all the essential nutrients for his growth and development from breast milk only.

What Should Nursing Mothers Avoid Eating?

Where some food items may prove to be a boon for your baby’s health and well-being, others may lead to complications. Therefore, you must avoid alcohol, caffeinated beverages, excess consumption of fish (high-levels of mercury), excessive amounts of dairy, etc.

15 Healthy and Delicious Breastfeeding Recipes

Here we have some easy-to-make and delectable recipes for lactating mothers.

1. Spinach and Potatoes With a Dash of Poppy Seeds

This simple yet healthy Indian breastfeeding recipe is loaded with calcium, iron, and loads of dietary fibre.

What You Need

• 1 bunch of spinach, cleaned and chopped
• 4-5 medium-sized potatoes, chopped
• ½ cup poppy seeds
• 1 tsp mustard seeds
• 1 tsp fenugreek seeds
• 2 green chillies, finely chopped
• 1/2 tbsp fresh ginger, finely chopped
• 2 tbsp oil (any vegetable oil)
• ½ tsp turmeric powder
• Salt to taste

How to Make

1. Heat oil in a pan.
2. Add the mustard seeds, fenugreek seeds, chillies, and ginger in the hot oil. Cook for a minute.
3. Add the turmeric powder, salt, and potatoes.
4. Make a paste of the poppy seeds by adding some water.
5. Add this paste to the potatoes.
6. Fold the spinach leaves into the potato mixture and cook until done.

Serve hot with roti or parantha

2. Yummy Methi Soup

This is one of the most healthy and tasty soup recipes for breastfeeding moms.

What You Need

• 1 cup chopped methi leaves
• 1 medium-sized tomato, chopped
• 1 medium-sized onion, chopped
• 4-5 cloves of garlic, minced
• 2 cups of water
• 2 tsp sesame seeds
• 1 tbsp vegetable oil
• Pepper powder and salt to taste

How to Make

1. Heat oil in a heavy-bottomed pan.
2. Put the garlic and onions in the pan, and sauté till golden brown.
3. Add the tomatoes and cook for a few minutes.
4. Add the methi leaves and cook until done.
5. Add water and pressure cook for one whistle.
6. Take half of the mixture and churn it in the blender.
7. Mix with the rest of the soup and cook for 15-20 minutes.
8. Add pepper and salt to taste.
9. Mix well and serve hot.

3. Tea With Fennel Seeds

This fragrant and yummy tea recipe is beneficial for lactating mothers.

What You Need

• 1 tsp fennel seeds
• 2 pods of cardamom
• ¼ cup of milk
• ¾ cup of water
• Tea leaves
• Sugar to taste

How to Make

1. Heat water in a pan, add the fennel seeds and cardamom and boil for some time.
2. Add everything and let it simmer for 2 to 3 minutes.
3. Filter the tea in a cup and enjoy a comforting cup of tea.
4. You may have this two times a day.

4. Vegetable Dalia

This savoury delicacy with veggies is good to pep up your milk supply.

What You Need

• ½ dalia
• 1 cup of water
• 1 cup of mixed chopped vegetables (carrots, cauliflower, potatoes, capsicum, etc.)
• 1 onion, chopped
• 1 tsp cumin seeds
• 1 tsp chilli powder
• 1 tbsp oil
• Salt to taste

How to Make

1. Heat oil and add the cumin seeds in a pan.
2. Add the onion, and cook for a minute.
3. Add all the vegetables, chilli powder, and salt.
4. Add the dalia and cook with vegetables for 3-4 minutes.
5. Add the water, cover, and cook for 8-10 minutes or until done.

5. Yummy Barley Porridge

This is an ideal meal to curb your hunger pangs at wee hours.

What You Need

• 2-3 tbsp barley (soaked overnight)
• A handful of mixed nuts
• 4 cups of water
• 1 tsp jaggery/brown sugar

How to Make

1. Pressure cook the barley, and after it cools down, grind it with some water.
2. Cook this paste with water and keep stirring to avoid any lumps.
3. Add the nuts and jaggery, and serve hot.

6. Nutritious Bajra Dosa

This recipe is ideal for new mothers who are breastfeeding. It helps in boosting iron levels and preventing constipation.

What You Need

• ¼ cup of urad dal
• ¼ cup of rice (parboiled)
• 1 cup of bajra
• 1 tsp methi seeds
• Salt

How to Make

1. Soak dal, rice, bajra, and methi seeds overnight.
2. Grind the ingredients into a smooth batter by adding a little water.
3. Add salt and let it ferment for 6 to 7 hours.
4. Heat a flat pan and grease it with oil.
5. Pour dosa batter and spread. Cook on both sides.
6. Serve with sambar or chutney.

7. Beetroot Pulao

This is an ideal food recipe for breastfeeding moms.

What You Need

• 1 cup of rice
• 1½ cup of water
• 1 beetroot, finely chopped
• 1 tsp cumin seeds
• 1 tsp coriander powder
• 1 green chilli, chopped
• ¼ cup of coriander leaves, chopped
• 1 tbsp oil
• Salt

How to Make

1. Heat oil in a pan and add the cumin seeds, chilli, beetroot, salt, and coriander powder.
2. Cook for 3-4 minutes then add the rice and cook for 2 minutes.
3. Add water and cook till the rice is done.
4. Garnish with coriander leaves.

8. Mukhwas

You can have this mouth freshener after every meal as it may help in pepping up the milk supply.

What You Need

• ½ cup pumpkin seeds
• ½ cup white sesame seeds
• ½ cup black sesame seeds
• ½ cup flax seeds
• ½ cup fennel seeds
• Salt to taste

How to Make

1. Dry roast all the ingredients in a heavy-bottomed pan.
2. Let the seeds cool down, mix in the salt, and store in an airtight container.

9. Moong Daal Chila

This easily digestible vegetarian breastfeeding recipe is a good option for newbie-mommies.

What You Need

• ½ green moong dal, soaked overnight
• 1 onion, chopped
• 1 green chilli, chopped
• ½ tsp cumin powder
• 1/2 tsp coriander powder
• ½ tsp chilli powder
• ¼ cup coriander leaves, chopped
• 1 tbsp oil
• Salt to taste

How to Make

1. Grind the moong dal with some water.
2. Add all the ingredients in the chilla batter.
3. Heat a flat pan, grease with oil.
4. Pour a spoonful of the batter and spread it nicely.
5. Cook on both sides.
6. Serve the hot chilla with green chutney or any sauce of your choice.

10. Ajwain Halwa

This sweet delicacy is a yummy way to pep up the energy levels of a nursing mommy.

What You Need

• ½ cup whole wheat flour
• ½ ghee
• 1 cup of water
• ½ brown sugar
• ½ tbsp ajwain powder
• ½ mixed nuts

How to Make

1. Heat the ghee in a pan, add the flour, and roast it until it turns brown.
2. Add the nuts and roast for a few minutes.
3. Add water and ajwain powder and cook for 3-4 minutes.
4. Add sugar and cook until it dissolves.
5. Serve hot.

11. Lentil and Sweet Potato Stew

This hearty stew is packed with nutrients beneficial for breastfeeding mothers.

What You Need

• 1 cup lentils
• 1 large sweet potato, peeled and cubed
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 can diced tomatoes
• 1 tsp cumin
• 1 tsp paprika
• 1 tbsp olive oil
• Salt and pepper to taste

How to Make

1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic, and sauté until soft.
3. Add the sweet potato, lentils, cumin, paprika, salt, and pepper. Stir well.
4. Pour in the vegetable broth and tomatoes.
5. Bring to a boil, then reduce heat and simmer for 30 minutes or until the lentils and sweet potato are tender.
6. Serve hot.

12. Oatmeal with Flaxseeds and Berries

This delicious breakfast option is rich in fiber and essential fatty acids.

What You Need

• 1 cup rolled oats
• 2 cups milk (or any plant-based milk)
• 1 tbsp ground flaxseeds
• 1 cup mixed berries
• 1 tbsp honey or maple syrup
• 1 tsp cinnamon

How to Make

1. In a saucepan, bring the milk to a boil.
2. Add the oats and reduce heat to simmer.
3. Cook for 5-7 minutes, stirring occasionally.
4. Stir in the flaxseeds and cinnamon.
5. Remove from heat and top with berries and honey or maple syrup.
6. Serve warm.

13. Chickpea Salad with Avocado

This refreshing salad recipe for breastfeeding mothers is loaded with protein and healthy fats.

What You Need

• 1 can chickpeas, drained and rinsed
• 1 avocado, diced
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1 small red onion, finely chopped
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

How to Make

1. In a large bowl, combine chickpeas, avocado, cucumber, bell pepper, and red onion.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper.
4. Toss gently to combine.
5. Serve immediately.

14. Quinoa and Vegetable Stir-Fry

This quick stir-fry is both nutritious and satisfying.

What You Need

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup broccoli florets
• 1 carrot, julienned
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 2 tbsp soy sauce
• 1 tbsp olive oil
• 1 clove garlic, minced
• Salt and pepper to taste

How to Make

1. In a saucepan, bring water to a boil. Add quinoa, reduce heat, and simmer for 15 minutes or until water is absorbed.
2. In a large skillet, heat olive oil over medium heat.
3. Add garlic and sauté until fragrant.
4. Add broccoli, carrot, bell pepper, and zucchini. Stir-fry for 5-7 minutes.
5. Add cooked quinoa and soy sauce. Stir well.
6. Season with salt and pepper.
7. Serve hot.

15. Almond and Date Smoothie

This smoothie is a perfect energy booster for breastfeeding moms.

What You Need

• 1 cup almond milk
• 1 banana
• 5-6 dates, pitted
• 1 tbsp almond butter
• 1 tsp chia seeds
• 1 tsp honey

How to Make

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Pour into a glass and serve immediately.

FAQs

1. Are there any ingredients I should avoid in recipes while breastfeeding?

Yes, some ingredients should be limited or avoided while breastfeeding. These include high-mercury fish, excessive caffeine, alcohol, and certain herbs like sage and peppermint, which may reduce milk supply. It’s always best to consult with a healthcare provider for personalized advice.

2. How can I make sure my breastfeeding recipes are balanced and nutritious?

To ensure your recipes are balanced and nutritious, include a variety of food groups such as lean proteins, whole grains, fruits, vegetables, and healthy fats. This ensures you get a wide range of nutrients needed for both you and your baby. Incorporating superfoods like spinach, sweet potatoes, and quinoa can also enhance the nutritional value.

3. Are there quick and easy breastfeeding-friendly recipes for busy moms?

Absolutely! Many recipes are both quick and nutritious. Smoothies, overnight oats, salads with lean proteins, and one-pot meals like stews or stir-fries can be prepared quickly and provide essential nutrients. Prepping ingredients in advance can also save time.

These are some easy-to-make and delicious recipes that may help a new mother with her milk supply and help her deal with low energy levels. However, if you are experiencing problems with your milk supply, you should see your doctor. Let us know which of these breastfeeding mom recipes have you tried!

References/Resources:

1. Boosting Your Breast Milk Supply With Galactagogues; American Pregnancy Association; https://americanpregnancy.org/healthy-pregnancy/breastfeeding/galactagogues-boosting-your-milk-supply/

2. Wesolowska. A, Pietrzak. B, Kociszewska-Najman. B, Wielgos. M, et. al.; Barley malt-based composition as a galactagogue – a randomized, controlled trial in preterm mothers (Ginekologia Polska); National Library of Medicine; https://pubmed.ncbi.nlm.nih.gov/33751522/

3. Herbal medicines & breastfeeding; The Women’s The Royal Women’s Hospital; https://www.thewomens.org.au/health-information/breastfeeding/medicines-drugs-and-breastfeeding/complementary-medicines-and-breastfeeding

4. Diet for Breastfeeding Mothers; Children’s Hospital of Philadelphia; https://www.chop.edu/pages/diet-breastfeeding-mothers

5. Maternal Diet and Breastfeeding; CDC Breastfeeding special circumstances; https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet.html

6. Nursing Your Baby — What You Eat and Drink Matters; EatRight.org; https://www.eatright.org/health/pregnancy/breastfeeding-and-formula/nursing-your-baby-what-you-eat-and-drink-matters

7. Breastfeeding nutrition: Tips for moms; Mayo Clinic; https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912

Also Read:

Best Foods to Eat After Delivery
Best Foods to Increase Breast Milk
Fruits to Eat and Avoid While Breastfeeding
Super Healthy Snacks for Breastfeeding Moms