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Apple Pie Lactation Smoothie

Apple pie smoothies

Photo borrowed from Tasty-Yummies. Thank you, and remember never to let your kid play with your laptop, because you too will lose all of your photos. 🙁

The humble apple, it turns out, is actually a powerful galactagogue that increases your serum prolactin levels, and therefore, your milk supply. This vegan smoothie also harnesses the power of almonds, flax and brewer’s yeast, and warming spices such as ginger and cinnamon, which are used in China and India to help women recover from birth and produce more milk.


Beet, Apple and Carrot Salad

Beets apples carrots

Photo borrowed from the Hungry Husky! Thank you!

Sweet root veggies are all powerful milk boosters that are packed with nutrients and antioxidants, but sadly beet, the queen of all root veggies, doesn’t taste that great on her own. The lemon and apple in this salad neutralize the earthiness of the beet. But it won’t prevent your pee turning red, so be aware of that.


Superfood Quinoa Bars

QuinoaSuperfood quinoa is both nutrient dense, satisfying, and a powerful galactagogue. These simple bars are easy to make in advance and provide a powerful milk boost when you’re running low on energy. The addition of whole wheat flour in the non-gf recipe also ensures that you’re satisfied and don’t have any blood sugar dips, which can easily affect your milk supply.


Veggie-Loaded Meatballs

Veggie Loaded MeatballsGetting kids, and moms, to eat their vegetables is a tricky task, but this simple  meatball recipe hides three of mother nature’s most powerful, milk-boosting superfoods: carrots, beets and kale.
All of these help increase milk supply, and provide essential nutrients, as well as adding both flavor and fiber in place of breadcrumbs. While cooking, the vegetables release their juices, forming a beautifully savory pan sauce that would go great over barley, millet, polenta or potatoes, all of which help build a nutritious supply of milk!

Sweet Harvest Barley Salad

Sweet Harvest Barley SaladThis recipe is a fall dish, filled with the rich, deep flavors and abundance of Thanksgiving: rich bacon, intensely sweet dried fruits, and delicate, chewy barley.
Many people don’t know Barley, even though in other parts of the world it’s a staple for families and breastfeeding moms. It is rich in iron, magnesium and vitamin B6, which is the perfect combination for moms on the the go.
This recipe is vegetarian, but feel free to add turkey for an extra protein boost. You can also sub the butter for walnut or pumpkin oil, with equally delicious results.

Colorful Kale Salad

 Colorful Kale Salad

One day I was at the grocery store with my father, he asked me why I was buying beets and kale. “Because they are healthy, dad!” He shrugged his shoulders, and in his signature, thick German accent he said: “That’s what we used to feed to our cows and horses in winter. And for what it’s worth, the cows always had great milk.”
Thanks, dad! (more…)

Flax Crackers

flax crackers

Your crackers won’t look this pretty, but grinding the flax before eating it ensures proper absorption.

There are so many great dips for nursing moms, but regular pretzels, bread sticks, pita and corn chips can all cause blood sugar spikes that make your milk dip and your weight soar.
Flax crackers are a great alternative: high in protein and fiber and rich in alpha linoic acid (which converts into Omega 3’s), a great brain food for moms and babies alike. The nutritional yeast in this recipe is loaded with B vitamins, and gives you an added boost of energy.
Another great thing about these crackers is that you can easily change up the flavor by adding garlic, curry powder, or any other seasoning you like!


  • 1 cup flaxseed, ground (in food processor) or flaxseed meal
  • 1/3 cup nutritional yeast
  • ½ teaspoon salt
  • ½ teaspoon ground black pepper
  • 1/3 cup water


  1. Preheat your oven to 400 °F.
  2. Combine all of the ingredients in a large bowl, and stir all the ingredients until a thick paste forms. It should be malleable and stick to the spoon. Add more water if necessary.
  3. Line a baking sheet with parchment paper.
  4. Spread a thick layer, about 1/8 of an inch, onto the parchment paper, making sure that the edges are nice and thick.
  5. Bake for 15 minutes or until edges turn dark, remove from the heat, and allow to cool before eating.

Milk-Boosting Almond Milk

Almond milk in glass bottles.

Photo courtesy of

Almonds are a rich source of protein, as well as vitamin E, vitamin B2, B3, and B1, and minerals like magnesium, copper, phosphorus, calcium, iron, and zinc, all of which boost energy and help depleted moms recover their strength. Adding a touch of millet to this almond milk helps create a thicker, smoother consistency, and adds additional B vitamins.  (more…)