Here are some great recipes with lactation boosting ingredients!
A big thank you to Kelsey Beamish, Registered Holistic Nutritionist for providing these! Give her a follow on Instagram @kootenaynutrition
1/2 cup butter
3/4 cup packed brown sugar
1 1/2 cup old-fashioned quick-cook rolled oats
3/4 cup all purpose flour or whole wheat flour
2 1/2 tbsp brewers yeast
1 1/2 tbsp ground flaxseeds
1/4 tsp baking powder
1/4 tsp baking soda
1/4 tsp ground cinnamon
1/4 tsp salt
1/4 cup maple syrup
1 tsp vanilla extract
1/4 cup shredded unsweetened coconut
Other add-ins of choice:
1/3 cup semi-sweet chocolate chips, dark chocolate chips, raisins, nuts, etc. – endless possibilities!
Preheat oven to 350F.
Prepare two baking sheets with parchment paper or silicon slip mats and set aside.
In a large bowl or using a stand mixer, cream together the butter and sugar with a hand mixer until fluffy.
In a small bowl, combine the oats, flour, brewers yeast, ground flaxseeds, baking powder, baking soda, cinnamon and salt. Mix to combine.
Gradually add the dry ingredients to the mixture, occasionally scraping the sides.
Add the coconut and any add-ins and stir in by hand using a wooden spoon or spatula.
Using your hands, roll the cookies into golf ball sized rounds, and place on the prepared baking sheets.
Press down with your fingers to slightly flatten.
(If the dough is too sticky for rolling, pop in the fridge to chill-out for 10 to 20 minutes).
Bake cookies for 10-12 minutes, or until golden on the bottom and lightly golden on top.
Transfer to a cooling rack and let cool completely.
Keep in an air tight container and snack away!
*I do not recommend freezing these.
Almond Butter Lactation Cookies
2 cups creamy almond butter
1 cup old-fashioned quick-cook rolled oats
1 tsp vanilla extract
1 tbsp ground flax meal
2 tsp brewers yeast
¼ cocoa powder
⅓ cup maple syrup or honey
Preheat oven to 350F.
Prepare a baking sheet with parchment paper, or a silicone baking mat.
In a large bowl, combine all ingredients and, using a spatula or wooden spoon, mix until combined.
Using a cookie scoop or your hands, form balls and place onto the baking sheet.
Using your hand or the back of a spoon, press down to flatten.
Bake for 12-15 minutes.
Allow to cool on a cooling rack.
These can be frozen!
The easy (and cheap) lactation muffins
1 package Quaker muffin mix (carrot, blueberry, bran)
1 cup + 2 Tbsp water
1 tbsp brewer’s yeast
Add-ins, about ½ cup of: chopped walnuts, chopped pecans, dried fruit, diced apples, frozen blueberries (in the blueberry mix), shredded carrots (carrot mix), chocolate chips, anything!
Preheat oven to 375F
Lightly spray a 12-muffin pan, or line with paper liners
Pour half the package of mix into mixing bowl (as indicated in the package instructions)
Add the brewer’s yeast
Stir to combine.
Add in any mix-ins and stir to incorporate.
Spoon batter into pans to ¾ of the way full.
Bake in the center of the oven on the middle rack for 20-22 minutes or until golden brown on top.
Cool completely before removing from the pan.
Chocolate Chip Lactation Muffins
1 cup old-fashioned rolled oats
1 1/4 cup all-purpose flour or whole wheat flour
2/3 cup packed brown sugar
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
2 tbsp ground flaxseed
2 tbsp Brewer’s Yeast
1 tbsp vanilla extract
½ cup plain Greek Yogurt (I recommend at least 2% fat, not fat-free)
½ cup milk or dairy-free milk (like almond, cashew, etc)
4 tbsp melted butter
2 large eggs, lightly beaten
1 cup mini chocolate chips
Heat oven to 350F.
Spray or line a 12-Muffin Pan
Whisk together the greek yogurt, eggs, melted butter, & vanilla extract until smooth.
In a large bowl, combine oatmeal, flour, brown sugar, flaxseed, baking powder, baking soda, salt and Brewer’s Yeast and mix well.
Slowly add wet mixture to dry mixture, stirring gently to combine
Add in the chocolate chips, being careful not to over-mix
Add muffin batter to muffin time, fill about 3/4 of the way
Bake 20-25 min (use a toothpick to test! Insert it into the middle of the muffins and if it comes out clean, they are fully cooked!)
Let cool before removing.
Lactation Energy Balls (no bake)
2 cups Old-Fashioned Oats
1/2 cup ground flax seed
1/2 tablespoon Brewer’s Yeast
1/2 cup peanut butter or nut butter of choice
1/3 cup honey or maple syrup
1 teaspoon vanilla
1/2 cup chocolate chips, M&Ms, dried fruit, chopped nuts
Combine all ingredients together in a large bowl and mix until it starts to clump together.
Using your hands, start forming balls about the size of a toonie, and place them on a baking sheet.
Place the balls in the freezer for 2+ hours until they have formed and become more solid.
Keep these balls in an air-tight container or bag in the freezer, removing them when you want them to thaw before eating, or keep in an air-tight container in the fridge and eat within 2 weeks.
Greek Bean Salad
1 (450 mL) can white kidney beans drained & rinsed well
2 mini cucumbers (or 1/2 English cucumber), chopped
1-2 tablespoons red onion, chopped
1 red or orange bell pepper, chopped
10 ounces little tomatoes (grape, cherry, etc.), halved
1/3 cup Kalamata olives pitted & chopped (optional but high in fatty acids)
1 tablespoon fresh parsley, chopped
1/2 teaspoon dried oregano
1/2 cup crumbled feta cheese
1 tablespoon olive oil
1 tablespoon red wine vinegar
Salt & pepper to taste
Add all ingredients to a salad bowl and toss.
Adjust ingredients as needed (e.g. more oil, vinegar, salt & pepper)
Serve right away or chill first (flavors will meld more)
Remember - check out Kelsey's instagram for more information about pre and postnatal nutrition!