Breastfeeding doesn’t necessarily mean that you are eating for two, but you need to make sure that you are getting the right nutrients and fluids to keep you both healthy. Breastfeeding moms only need about 300 extra calories per day for a total of 2,000 calories up to 2,300 calories every day. After learning about dos and don’t of breastfeeding diet, breastfeeding recipes can help you get what you need and enjoy what you’re eating in the process. This article contains some nutritionally dense tasty recipes for busy moms.
Healthy Recipes for Breastfeeding Moms
Healthy recipes for breastfeeding moms don’t have to be boring at all. As a matter of fact, you will probably enjoy these fun recipes for nursing moms that don’t skimp at all on taste.
1. Grilled Flank Steak Over Leafy Greens with Sautéed Asparagus
This protein packed lunch or dinner gives you lots of protein and vitamins from leafy greens without sacrificing flavor.
What You Need:
- 1
lb. Flank Steak - 12 c. Spring Mix Greens
- 1 lb. Asparagus (ends trimmed)
- 3 tbsp. Olive Oil
- 2 cloves Garlic (crushed)
- 1 Tbsp. Soy Sauce
- 2 Tbsp. Lemon Juice
- Pinch Sea Salt
- Pinch Pepper
Instructions:
- Preheat your grill. While you are waiting, mix together olive oil, salt, pepper, lemon juice with whisk.
- Rub a little salt and pepper on the flank steak. Sprinkle with Soy sauce and place on grill.
- Place a dash of olive oil in pan with crushed garlic and sauté until tender.
- Turn steaks after cooking 3 to 5 minutes on each side.
- Place spring greens on plate and top with cooked steak. Drizzle with olive oil and lemon juice mixture.
- Top with asparagus.
2. Garlic Tofu Sauté with Spinach Compote
Believe it or not, there are breastfeeding recipes for non-meat eaters. This quick stir-fry can fill you up for a tasty meal full of vitamins.
What You Need:
- 1 lb. Firm Tofu (Patted dry)
- 1 bag Fresh Spinach
- 1 tsp. Sesame Oil
- 2 cloves Garlic (crushed)
- 1 Shallot (chopped)
- 1 inch Ginger Root
- 2 tsp. Soy Sauce
- 2 tsp. Cornstarch
- ½ tsp. Sugar
- ½ c. Vegetable or Chicken Stock
- Sea Salt
- Pepper
Instructions:
- Whisk together chicken stock and cornstarch and set aside.
- In a separate bowl, combine soy sauce, sesame oil, and sugar.
- Heat oil in skillet. Stir fry shallots and tofu and then add garlic and ginger. Cook for 1 minute then add spinach.
- Pour in soy sauce mixture and simmer until spinach is wilted. Pour in cornstarch and cook 2 minutes until thickened. Serve with rice.
3. Spinach and Goat Cheese Macaroni with Sausage
Macaroni and cheese is one of all-time favorite breastfeeding recipes and this twist on a popular favorite gives you nutrition and taste packed into one dish.
What You Need:
- ¾ lb. Elbow Macaroni
- ½ c. Goat Cheese
- 2 tbsp. Olive Oil
- ½ small Red Onion
- 1 bag Spinach Leaves
- ½ Sausage (crumbled)
Instructions
- Boil macaroni until tender and drain.
- Heat oil in skillet and cook sausage until done.
- Add chopped red onion and cook until done.
- Throw in spinach and allow to wilt.
- Pour drained noodles into skillet with sausage and spinach. Stir in goat cheese and stir until melted through.
4. Fruit and Yogurt Smoothie
Smoothies are great for anytime snacks to give you a boost of vitamins and energy.
What You Need:
- ½ c. Frozen Strawberries
- ½ c. Yogurt
- ½ c. Orange Juice
- 1 c. Baby Spinach Leaves
- ½ Banana
- ¼ c. Walnuts
- 1 tbsp. Honey
Instructions:
- Pour all ingredients into blender and blend on high until all ingredients are smooth.
- It is helpful to pour the orange juice in first, then add other ingredients.
- Pour into glass and enjoy.
5. Tossed Salmon and Rice with Veggies
This cold salmon dish is great on a hot summer day for lunch or dinner. This nutritious and tasty dish packs well for lunch on-the-go.
What You Need:
- 6 oz. Salmon Fillet
- 1 pat Butter
- 1 c. Rice (cooked and cooled)
- 1 c. Garden Peas (cooked and cooled)
- 2 Tbsp. Red Pepper
- ½ Cucumber
- 3 small Green Onions (chopped)
- 2 tbsp. Dill
- 2 tbsp. Olive Oil
- 3 tbsp. Rice Vinegar
- 1 tsp. Honey
- Salt
- Pepper
Instructions:
- Heat oven to 350 degrees. Place the salmon into a foil pouch and top with pat of butter.
- Lay on cookie sheet and place in oven 15 to 30 minutes until flaky and light pink.
- Take out of oven and set aside to cool.
- Take cooked rice and place in bowl add cooked peas and toss.
- Chop red pepper, green onions and cucumber and toss in.
- Add salmon. Mix in dill, olive oil, rice vinegar, honey, salt and pepper. Toss one more time and enjoy!
6. Leafy Mixed Greens with Avocado and Pine Nuts
Leafy greens provide plenty of magnesium, vitamins, and calcium. Avocado contains healthy oils and fats, along with the crunch of pine nuts makes this a delicious treat anytime.
What You Need:
- 7 oz. Leafy Mixed Greens (Spring Mix)
- 2 oz. Pine Nuts
- 4 oz. Green Beans
- 4 oz. Corn
- 4 oz. Cherry tomatoes
- 1 Ripe Avocado
- 2 Hardboiled eggs
- Your favorite salad dressing
Instructions:
- Toast pine nuts in skillet till lightly browned. You can use canned green beans and corn or blanch fresh in a pan of water.
- Slice tomatoes, avocado, eggs and toss together with leafy greens.
- Top with your favorite dressing.
7. Oatmeal Muffins with Apple
Breastfeeding recipes can include treats to satisfy your sweet cravings without sacrificing nutrition.
What You Need:
- 1 c. Quick Oats
- 1 c. Plain Yogurt
- 1 Egg
- ? c. Brown Sugar
- ¼ c. Vegetable Oil
- 1c. All Purpose Flour
- 2 tsp. Baking Powder
- ½ tsp. Baking Soda
- 1 c. Chopped Apple
- 2 tbsp. Sugar
- ¼ tsp. Cinnamon
Instructions:
- Heat oven to 400 degrees.
- Line a muffin pan with muffin cups and set aside.
- Stir together oats, yogurt, egg, brown sugar and oil. Allow to sit for 10 minutes.
- In separate bowl, sift together flour, baking powder, baking soda.
- Stir into yogurt/oat mix.
- Add apples to mixture and stir just until mixed. Place in muffin cups and sprinkle with cinnamon and sugar.
- Bake for 18 to 20 minutes until knife in center comes out clean.
8. Nursing Cookies
Nursing cookies contain healthy all-natural ingredients that support a healthy milk supply. Plus, they taste great!
What You Need:
- 1 c. Butter (softened)
- 1 c. Sugar
- 1 c. Brown Sugar (firmly packed)
- 4 tbsp. Water
- 2 tbsp. Flax seed (ground)
- 2 Eggs
- 1 Tsp. Vanilla
- 2 c. Flour
- 1 tsp. Baking Soda
- 1 tsp. Sea Salt
- 4 tbsp. Brewer’s Yeast
- 3 c. Quick Oats
- 1 c. Chocolate Chips
Instructions:
- Heat oven to 350 degrees.
- Mix flax seed with the water and let sit 3 to 5 minutes.
- In a separate bowl, cream butter, sugar, eggs, vanilla and flaxseed.
- In another bowl, sift together flour, baking soda, salt and brewer’s yeast.
- Mix wet with dry ingredients and fold in oats and chocolate chips.
- Form into teaspoon size balls and bake on cookie sheet for 12 to 14 minutes.
- Cool and eat.