If you have breastfed a baby, then you know there are some days when your supply might take a dip. There are also those growth spurt days when you just can’t seem to keep up with demand! I am currently breastfeeding my third child so I always keep lactogenic foods around the house for just such emergencies. I have made the lactogenic cookie dough before, but sometimes I need something quicker. A lactogenic smoothie can be whipped up in a flash, and if you have a high-powered blender, you can even make them taste like ice cream!
So, for all of you breastfeeding Mama’s out there, I really wanted to get up a post about how to make a lactogenic smoothie! The key players in this smoothie that are lactogenic are: almond milk/butter, oats, molasses, flax, brewers yeast and moringa*. The banana, vanilla, and optional chocolate are there for flavor.
*A note on Moringa (because you may not have heard about this one): In the Philippines, Moringa powder in the form of capsules have long been prescribed by many physicians to help mothers increase breast milk supply. Studies showed that when mothers took 250-350 mg capsule form twice per day, they had significantly increased volumes of milk production as well as increased baby weights. I use the powder in this recipe, but you can take it in capsule form as well.
If you want to read more about lactogenic foods and everything breastfeeding, I HIGHLY recommend picking up the book Motherfood, my copy is so worn out from reading it and referencing it all the time! This book is where I got a lot of the information for making up this recipe! Also, check out my Motherhood Page for all of my favorite mothering resources (and stuff I wish I had known before I got pregnant with my first!)
How to Make a Lactogenic Smoothie
- 1 frozen ripe banana (I like them frozen because it makes the texture of the smoothie like ice cream!)
- 1 cup almond milk
- 1 cup ice (more or less)
- 1/4 cup gluten free rolled oats — where to find
- 2 Tbsp almond butter
- 2 Tbsp unsulphured molasses — where to find
- 2 Tbsp golden flax seeds — where to find
- 1 Tbsp brewers yeast — where to find
- 1 Tbsp Moringa powder — where to find
- 1 tsp vanilla
- Optional: cocoa powder or chocolate protein powder, for a chocolate flavor
- Put all of the ingredients into the blender, except the ice
- Start on medium and blend as you turn it up. Use the plunger (if you have one with your blender) to make sure its all blended well, especially the flax seeds
- Once its nice and smooth, add in the ice to the consistency you like. I have been known to add an entire tray of ice to make a LARGE amount of lactogenic “ice cream”
- Sprinkle with some cocoa powder or top with some homemade whipped cream to make it really fun!
- Enjoy immediately, it will turn to soup otherwise
- To give it a nutritional boost, sometimes I add in a handful of blueberries and a handful of leafy greens too!
Here is a pic of my lactogenic smoothie (with the greens and blueberries added) in a serving bowl. This girl means business!
If you want to get your hands on more healthy smoothie recipes, I encourage you to check out this recipe collection “99 Weight Loss Smoothie Recipes“. They are backed by science and are pretty awesome! Plus, the books is FREE!
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