Recipes for Breastfeeding Mothers to Keep Energy Up and Boost Lactation

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Recipes for Breastfeeding Mothers

If you are exclusively breastfeeding your baby, this means that you are the main 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 that may help you pep up your milk supply. Here, we shall acquaint you with some easy to make nutritious recipes that may help boost your energy levels and milk supply too.

What Should You Eat When Breastfeeding?

A breastfeeding mother should consume 500 calories more 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 Nursing Mothers Should Avoid Eating?

Where some food items may prove to be 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.

10 Healthy and Delicious Breastfeeding Recipes

Here we have some easy to make 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 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

  • Heat oil in a pan.
  • Add mustard seeds, fenugreek seeds, chillies and ginger in the hot oil. Cook for a minute.
  • Add turmeric, salt and potatoes.
  • Make a paste of the poppy seeds by adding some water.
  • Add this paste to the potatoes.
  • Fold the spinach leaves and cook until done.

Serve hot with roti or parantha

Spinach And Potatoes With A Dash Of Poppy Seeds

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 water
  • 2 tsp sesame seeds
  • 1 tbsp vegetable oil
  • Pepper powder and salt to taste

How To Make

  • Heat oil in a heavy bottomed pan.
  • Put garlic and onions, sauté till golden brown.
  • Add tomatoes and cook for few minutes.
  • Add methi leaves and cook until done.
  • Add water and pressure cook for one whistle.
  • Take half the quantity and churn it in the blender.
  • Mix with rest of the soup and cook for 15-20 minutes.
  • Add pepper and salt to taste.

3. Tea With Fennel Seeds

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

What You Need

  • 1 tsp fennel seeds
  • ¼ cup milk
  • ¾ cup water
  • Tea leaves
  • Sugar to taste

How To Make

  • Heat water in the pan, add fennel seeds and boil for some time.
  • Add everything and simmer for 2 to 3 minutes.
  • Enjoy your fennel tea.
  • You may have this two times a day.

Tea With Fennel Seeds

4. Vegetable Dalia

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

What You Need

  • ½ dalia
  • 1 cup water
  • 1 cup 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

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

5. Yummy Barley Porridge

This is an ideal meal to get over 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

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

Barley Porridge

6. Nutritious Bajra Dosa

This recipe is ideal for a mum to be. It helps in boosting iron levels and preventing constipation.

What You Need

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

How To Make

  • Soak all the ingredients overnight.
  • Grind the ingredients into a smooth batter by adding little water.
  • Add salt and let it ferment for 6 to 7 hours.
  • Heat a flat pan, grease with oil.
  • Pour dosa batter and spread. Cook on both sides.
  • Serve with sambar or chutney.

7. Beetroot Pulao

This is an ideal confinement food recipes for breastfeeding moms.

What You Need

  • 1 cup rice
  • 1 ½ cup water
  • 1 beetroot, finely chopped
  • 1 tsp cumin seeds
  • 1 tsp coriander powder
  • 1 green chilli, chopped
  • ¼ cup chopped coriander leaves
  • 1 tbsp Oil
  • Salt

How To Make

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

Beetroot Pulao

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

  • Dry roast all the ingredients in a heavy bottomed pan.
  • let the seeds cool down, add 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, soaked overnight
  • 1 onion, chopped
  • 1 green chilli, chopped
  • ½ tsp cumin powder
  • 1/2 tsp coriander powder
  • ½ tsp chilli powder
  • ¼ cup chopped coriander leaves
  • 1 tbsp oil
  • Salt

How To Make

  • Grind moong daal with some water.
  • Add all the ingredients in the chila batter.
  • Heat a flat pan, grease with oil.
  • Pour chila batter and spread nicely.
  • Cook on both sides.
  • Serve the hot chila with green chutney or any sauce of your choice.

Moong Daal Chila

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 water
  • ½ brown sugar
  • ½ tbsp ajwain powder
  • ½ mixed nuts

How To Make

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

The above-mentioned are some easy to make recipes that may help a newbie-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.

Also Read: Best Foods to Eat after Delivery

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