Snack Recipes for Breastfeeding Moms!

Table of Content

• What is Breastfeeding?

• Nutrition Requirement for Breastfeeding Moms

• One-Handed Snacks for Breastfeeding

• Indian Snacks for Breastfeeding Moms

• Quick Snacks for Breastfeeding Moms

• What are Lactation Cookies?

• Take-Home Points

• FAQ on Snack Recipes for Breastfeeding Moms

What is Breastfeeding?

Nursing or commonly known as Breastfeeding is a process where children get breastmilk full of antibodies and essential vitamins, via a natural process of lactation in females.

As per the world health organization, breastfeeding starts in the first hour of a baby’s life. The WHO says breastfeeding’s ideal duration is six months. It is a process that works both ways, for babies and mothers too. It is the sole source of passive immunity for the just born babies against many many diseases. For mothers, it helps in decreasing the risk of postpartum depression, and contraction of the uterus, and the major benefit is the least risk of breast cancer, cardiovascular disease, diabetes, and rheumatoid arthritis. It’s nature’s way to gift immunity.

Nutrition Requirement for Breastfeeding Moms

Pregnancy and breastfeeding are the utmost important period to be taken care of in diet, eating habits, and stress-free mindset. You can boost breastfeeding moms with their favorite cravings and short, quick, and healthy snacks. Just need to remember the following recommended nutritional values which are necessary to meet their nutritional needs. An additional of 330 to 400 calories are required tot produce enough quantity of milk.

As per the CDC, women need to choose nutrition-rich food with the required quantity of proteins, carbohydrates, vitamins, and minerals for growth and lactation.

According to the national library of medicine, the nutrient requirement for non-pregnant, pregnant, and lactation females are as follows: 

One-Handed Snacks for Breastfeeding

When you are breastfeeding it’s a sure thing that moms are busy feeding the baby all time without feeling tired, that’s how moms become an expert at multitasking. To maintain the health and energy of breastfeeding moms, they always need to have one hand on a healthy snack as the other hand is busy feeding the baby.

LACTOGENIC SNACKS: TAKE THESE TO IMPROVE MILK PRODUCTION

Given below are variety of lactogenic snacks which must be taken by breastfeeding mother. These snacks improve milk production.

These snacks are lactogenic too! (improve milk production)

1. Almonds are easy dried snack full of protein and with a kick of energy. You can grab a handful without worrying about the mess and cooking skills. These are available in many flavors, you get to choose your own flavor and you get a lot of variety to try.

2. Cream cheese is nutritious and healthy, one can’t say no to cream cheese. It never disappoints. Good source of vitamin A. it is a type of snack and food ingredient that goes along with almost everything; you can enjoy it as pasta sauce, macaroni and cheese dip, basil pesto and cream cheese, popcorn and hot sauce, etc.

3. Deviled eggs may sound scary but it is not! It is full of nutrition and delicious in taste. Look for the recipe in the following paragraphs.

4. Apples always come with delightful benefits. For a little change in taste, you can add honey, peanut butter or simply salt for a better taste and quick snack vibe.

5. Potato chips are easiest and simplest whole source of carbohydrates, none can deny when offered one for a quick bite! To make it healthy and nutritious you can simply make it at home, it takes very less time and just 3, 4 ingredients.

6. Carrots contains beta-carotene, a great snack with a lot of nutrition and taste is carrot, you can enjoy this with a side of hummus, and mayonnaise, or eat it raw.

7. Smoothies are quick and refreshing semi-solid snack, the very good advantage of a smoothie is that you can change it according to your taste with multiple ingredients.

8. Lactation snacks Walmart: Walmart has come up with special lactation cookies for breastfeeding moms that support soft breastfeeding.

• Oatmeal chocolate chips, Salted caramel

• Rainbow candy

• Munchkin Milkmakers lactation cheddar

• Boobies bar superfood breastfeeding

• Frida postpartum Gummies for lactation

• OREO casters Soft snack

• Lactation tea by oat mama

And a lot of other simple quick and breastfeeding snacks you can find at Walmart.

9. Avacado brownie fulfills your sweet cravings with the side of nutrition, this is the best snack to have

10. Cheese cubes are the best source of calcium.

11. Rice cake is a very good and tasty snack, you can top it up with some honey, chocolate, peanut butter even maple syrup.

12. Quick veggie salad gives you minerals, vitamins, phytoestrogen (helps in milk production), iron, and calcium. Add vegetables like spinach, mustard greens, kale, beet leaves, arugula, broccoli, and seaweed.

13. Dried fruits like apricot, dates, and figs are a rich source of calcium, fiber, potassium and vitamin A and C.

14. Strawberries

15. Dark chocolate.

16. Oatmeal protein balls

17. Green papaya is one of the most popular lactogenic food in Asia.

18. Fennel, available in seed form, it contains phytoestrogen and tryptophan.

These are a few one-handed snacks for breastfeeding moms which you can enjoy at any time.

These are so easy and delicious that you can have it for your breakfast,, as an evening snack, for midnight cravings, or even as a complete meal.

Indian Snacks for Breastfeeding Moms

If you want to enjoy a change in taste and food, no other food is as good as Indian food that is delicious yet super healthy at the same time, Indian snacks are as outstanding as the hype you have seen, and you get exactly what you have imagined it to be!.

1. Pearl millet idli: A study performed on breastfeeding mothers in India, has shown positive results with these recipes. These are steamed cakes that are healthy and quick to make.

2. Wheat and sweet potato Kesari: It is sweet porridge/pudding.

3. Sweet potato barfi/ sweet thick bar.

4. Pyasam: A sweet thick soup, with jaggery, milk and sweet potato puree.

5. Garlic roti/lehsun roti: This aromatic herb roti with spices aid in your digestion and stimulates the production of breastmilk.

6. Stuffed flatbread (Puran Poli): It is a wheat, lentil, and sweet potato combination, which is sweet in taste.

7. Paneer pakoras:  These are full of protein snacks.

8. Whole wheat salad hummus wrap: This is rich in vitamins, iron, and a high amount of fiber. This is easy to make with even leftover chapatis.

9. Rajma rice: It is a meal dish you could enjoy as brunch too, that will provide you folic acid.

10. Cabbage and moong dal salad:  A protein-rich salad.

11. Dhokla:  It is best enjoyed as an evening snack or as breakfast. Fluffy steamed snack, low in calories, rich in fibers and nutrients that promote weight loss.

12. Quick methi seed and dry fruit laddoo: These are specially made for pregnant and breastfeeding women that provide 246kcal of energy, 26g of carbohydrates, and 3.5g of protein. One laddo early in the morning, keeps your blood sugar balanced along with your body temperature. 

Quick Snacks for Breastfeeding Moms

Avacado Brownie

Ingredients:

2 medium ripe avocado

½ cup of maple syrup

¼ cup of sugar

2 eggs

Vanilla extract

½ teaspoon of baking soda

½ cup of wheat flour

½ cup semi-sweet chocolate chips

Process:

Preheat oven to 350 degrees and set aside a lightly greased 8 x 8 baking dish.

In a food processor, add the avocado, maple syrup, and sugar. Blend well. Then add the eggs and vanilla extract. Mix well so that all of the ingredients are blended together. Make sure to scrape the sides for any remnants.

Gently add in the flour, baking soda, salt, and cocoa and mix well.

Turn off the processor and remove the blade. Stir in the chocolate chips using a spoon or spatula.

Spread the batter into the pan evenly. Bake for 25-30 minutes or until done. Test the middle of the batter with a knife toothpick to make sure nothing sticks.

Remove from heat and let cool before cutting into squares. Enjoy!

Deviled Egg

Ingredients:

2 to 3 hard-boiled eggs

Dijon mustard

Mayo or yogurt

Salt to taste

Black pepper, garlic powder

Process:

Place the eggs in a saucepan and add enough water such that eggs are 1 ½ inch above the water level. Heat on high so that the water starts to boil, cover it and slow down the heat and cook for 1 minute, remove the heat and leave it covered for 14 minutes. Now rinse it with cold water for a minute. 

Now crack the egg shells in cold running water, cut the eggs in equal half and remove the yolk. Place your egg whites on one plate. Scramble the yolk, add mustard, garlic powder, mayo/yogurt and salt. 

Spread the yolk mixture evenly on the eggs and serve. 

Garlic Roti

Ingredients:

Wheat, jowar, bajra, fresh garlic, and spice powders

Process:

mix all the ingredients in a deep bowl and knead them into a soft dough with the use of warm water.

Divide the dough into equal portions and roll out each portion in a circle.

Heat a nonstick pan and cook the roti evenly on both sides, you can add ghee while cooking the roti on the pan for rich flavor.

Enjoy your lehsun roti with your favorite dip.

Pearl Millet Idli/Steamed Cake

Ingredients:

Coarsely ground pearl millet (57 g),

Curd (29 g),

Water (14 g)

Sodium bicarbonate (0.1 g)

Salt (1.0 g)

Process:

Mix together coarsely ground pearl millet, curd, and water. Allow sitting for 1 hour. Add salt and sodium bicarbonate and mix into batter. Portion batter into idli mold and cook with steam for 20 to 30 minutes until firm. Serve warm.

Wheat and Sweet Potato Kesari/Sweet porridge/pudding

Ingredients:

Wheat flour (13 g),

Sweet potato puree (13 g)

Sugar (13 g)

Ghee (10 g)

Cardamom powder (0.5 g),

Hot water (51 g)

Process:

In pan over low flame, heat the ghee, add wheat flour, and roast until color changes, approximately 10 to 15 minutes. Add sweet potato puree, stirring constantly, and cook for 5 minutes. If necessary adjust consistency with water. Stir in sugar and cardamom. Serve warm.

Sweet Potato barfi/Sweet thick bar

Ingredients:

Sweet potato puree (49 g),

Ground peanuts (16 g),

Sugar (16 g),

Ghee (2 g),

Cardamom powder (0.3 g)

Cinnamon powder (0.3 g)

Water (16 g)

Process:

In pan on medium heat, boil sugar and water into a thick syrup. Add remaining ingredients and stir continuously until mixture is thick. Spread onto a greased plate, allow to cool, and cut for serving. Serve room temperature.

What are Lactation Cookies?

Lactation cookies, also known as breastfeeding cookies, are nutrient-dense cookies made specifically for women that produce breastmilk that contains lactogenic (milk-producing) ingredients like brewer's yeast, flaxseed meal, and oats.

These added nutritional benefits make them a much better option for nursing moms than regular cookies.

Is pumpkin smoothie Good snack for Breastfeeding Moms?

No matter the season, canned pumpkin can create the flavors of fall in smoothie form. For a creamy drink, blend 1/3 cup pumpkin puree, a frozen banana, 1 cup almond milk, 1 tablespoon honey, and a dusting of cinnamon. It is a good healthy snack.  

Take-Home Points

The breastfeeding period required an extra amount of care and diet to keep the mother and baby healthy.

During the period of breastfeeding, take rest and eat fresh food, and combine your meals with nutritious foods and beverages that will keep you hydrated and energetic.

Fulfill your craving in this period, this will only make you happy and improve lactation, with quality milk for the baby’s health.