Motherhood is a beautiful yet challenging journey, especially during the postpartum phase when lactating mothers need to focus on proper nutrition to maintain their energy levels and ensure a steady milk supply. A well-balanced diet plays a vital role in a mother’s health as well as the baby’s growth and development. Instead of relying on store-bought supplements, new mothers can turn to delicious, homemade recipes that are packed with nutrients to aid lactation. Nutritionist Rakshita Mehra from Cloudnine Group of Hospitals shares three super nutritious recipes that can help boost milk supply and replenish energy levels.
1. Beetroot Oats Bites
A healthy snack option, these beetroot oats bites are rich in fiber and iron, both of which play a crucial role in milk production.
Serves: 2
Cooking time: 20 minutes
Ingredients:
- 70g Roasted rolled oats
- 40g Grated beetroot
- 50ml Almond milk
- 5g Ghee
- ¼ tsp Cardamom powder
- 2 tbsp Grated coconut
- 2 tbsp Chopped nuts (almonds, cashews, pistachios)
- 1 tbsp Chopped oilseeds (chia, flax seeds)
- 10g Date syrup
- Nutmeg powder for garnish
Method:
- Grind the roasted oats into a fine powder.
- In a heated pan, sauté the grated beetroot in ghee until soft.
- Add almond milk and cook until the mixture thickens.
- Gradually mix in the oat powder, cardamom powder, grated coconut, chopped nuts, oilseeds, and date syrup. Stir continuously to avoid lumps.
- Once the mixture starts to leave the sides of the pan, transfer it onto a greased tray and let it cool.
- Garnish with nutmeg powder and cut into square bites.
Nutritional benefits:
- Oats: Rich in beta-glucan, oats stimulate milk production.
- Beetroot: Provides iron, promoting red blood cell production and improving blood circulation.
2. Red Masoor Dal and Quinoa Soup
This protein-packed soup combines the goodness of red masoor dal and quinoa, both of which support milk production and postpartum recovery.
Serves: 1
Cooking time: 10 minutes
Ingredients:
- 40g Red masoor dal (washed and soaked)
- 10g Quinoa
- 30g Chopped onion
- 30g Chopped tomato
- 2 Crushed garlic cloves
- 15g Diced carrot
- ½ tsp Turmeric powder
- ½ tsp Cumin seeds
- ½ tsp Coriander powder
- ¼ tsp Black pepper powder
- 300ml Vegetable stock
- 1 tsp Olive oil
- A dash of lemon
- Salt to taste
- Coriander leaves for garnish
Method:
- Heat olive oil in a large pot and add cumin seeds, allowing them to splutter.
- Add onions and garlic, sautéing until golden brown.
- Add tomatoes, carrots, and all the spices, cooking for a few minutes.
- Add red masoor dal and quinoa, stir well, and pour in the vegetable stock.
- Let the soup simmer until cooked.
- Add a dash of lemon and garnish with coriander leaves before serving.
Nutritional benefits:
- Red masoor dal and quinoa: High-quality protein sources that support milk production.
- Iron: The iron in red masoor dal aids in postpartum recovery and boosts overall energy.
3. Spinach Onion Egg Coins
A quick and nutritious dish, these egg coins are packed with protein and iron, promoting lactation and helping boost milk quality.
Serves: 2-3
Cooking time: 10 minutes
Ingredients:
- 2 Large onions
- 2 Eggs
- 20g Whole wheat flour
- 30g Chopped tomato
- 15g Chopped carrot
- 10g Chopped spring onion
- 10g Chopped capsicum
- 30g Chopped spinach leaves
- ¼ tsp Black pepper powder
- ¼ tsp Garlic powder
- 1 tsp Ghee
- Salt to taste
- 1 tsp Avocado mash
- Parsley for garnish
Method:
- Slice the onions into thick rings and separate them.
- Beat the eggs in a bowl and mix in the chopped vegetables and spices until fluffy.
- Heat ghee in a pan and place the onion rings over low heat.
- Spoon the egg mixture into the middle of the onion rings, allowing it to set and cook. Flip to cook the other side.
- Garnish with parsley and top with avocado mash before serving.
Nutritional benefits:
- Eggs: Packed with high-quality protein and good fats, which are essential for milk production.
- Spinach: Rich in iron and folate, spinach supports lactation and provides an anti-inflammatory boost.
These three delicious, homemade recipes are designed to fuel lactating mothers with the right nutrients to help them stay healthy and energized during the postpartum period. By incorporating these nutrient-dense meals into their diet, new mothers can support their lactation journey naturally while ensuring they are nourishing both themselves and their babies.
