1. Oatmeal Banana Lactation Smoothie

**Oats** are rich in iron, which is known to boost milk supply, while **bananas** add natural sweetness and potassium.

Ingredients

•  1 cup almond milk
•  1/2 cup rolled oats
•  1 banana
•  1 tablespoon flaxseed
•  1 tablespoon almond butter
•  1/2 teaspoon cinnamon
•  1 teaspoon honey (optional)

Instructions

Blend until smooth and enjoy!

2. Berry Lactation Smoothie

Ingredients

• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon chia seeds
•  1 tablespoon flaxseed
• 1 tablespoon honey
• 3/4 cup almond milk

• 1/2 cup Greek yogurt

Instructions

Blend all ingredients until smooth. The chia and flaxseeds provide omega-3s, which are important for baby's brain development.

3. Chocolate Almond Lactation Smoothie

Craving something sweet? This **chocolate** and **almond** smoothie is indulgent yet packed with milk-boosting ingredients.

Ingredients

• 1 cup almond milk
• 1 banana
• 1 tablespoon cocoa powder
• 1 tablespoon almond butter
• 1 tablespoon brewer’s yeast
• 1 tablespoon honey
• 1 teaspoon vanilla extract

Instructions

Blend all ingredients until creamy. Brewer’s yeast is a key ingredient for increasing milk supply.

4. Green Lactation Smoothie

Spinach is loaded with iron, while the addition of flaxseed and brewer’s yeast makes this smoothie a lactation powerhouse.

Ingredients

• 1 cup spinach
• 1 banana
• 1/2 avocado
• 1 tablespoon flaxseed
• 1 tablespoon brewer’s yeast
• 1/2 cup coconut water
•  1/2 cup almond milk

Instructions

Blend all ingredients until smooth. This nutrient-dense smoothie is great for both hydration and milk production.

5. Peanut Butter Banana Lactation Smoothie

Peanut butter is rich in protein and healthy fats, making this smoothie both delicious and satiating.

Ingredients

• 1 cup almond milk
• 1 banana
• 2 tablespoons peanut butter
• 1 tablespoon flaxseed
• 1 tablespoon brewer’s yeast
• 1 teaspoon honey

Instructions

Blend all ingredients until smooth. This smoothie is perfect for a quick, energy-boosting snack.

6. Pumpkin Spice Lactation Smoothie

Packed with real pumpkin and spices, this smoothie is a fall favorite that’s rich in vitamins and minerals.

Ingredients

•  1/2 cup pumpkin puree
•  1 banana
•  1/2 cup Greek yogurt
•  1 tablespoon flaxseed
•  1 tablespoon maple syrup
•  1/2 teaspoon pumpkin spice
•  1/2 cup almond milk

Instructions

Blend all ingredients until smooth. The pumpkin spice adds warmth and flavor, making this a cozy and comforting option.

7. Mango Coconut Lactation Smoothie

Mango and coconut combine for a tropical treat that’s not only refreshing but also rich in vitamin C and healthy fats.

Ingredients

•  1 cup frozen mango
•  1/2 cup coconut milk
•  1/2 cup Greek yogurt
•  1 tablespoon chia seeds
•  1 tablespoon flaxseed
•  1 teaspoon honey

Instructions

Blend all ingredients until smooth. This smoothie is perfect for hot days when you need a refreshing pick-me-up.

8. Apple Cinnamon Lactation Smoothie

This smoothie combines the comforting flavors of apple and cinnamon with the milk-boosting power of oats and flaxseed.

Ingredients

• 1 apple, cored and chopped
• 1/2 cup rolled oats
• 1/2 teaspoon cinnamon
• 1 tablespoon flaxseed
• 1 tablespoon almond butter
• 1 cup almond milk

Instructions

Blend all ingredients until smooth. The apple adds fiber and natural sweetness, making this smoothie both satisfying and nutritious.

9. Tropical Lactation Smoothie

This vibrant smoothie is full of pineapple and papaya, which are believed to help with lactation, along with coconut for added healthy fats.

Ingredients

•  1/2 cup frozen pineapple
•  1/2 cup frozen papaya
•  1/2 cup coconut milk
•  1/2 cup Greek yogurt
•  1 tablespoon flaxseed
•  1 tablespoon honey

Instructions

Blend all ingredients until smooth. This smoothie will transport you to a tropical paradise while supporting your milk supply.

10. Avocado Berry Lactation Smoothie

Avocado adds creaminess and healthy fats, while berries bring antioxidants and a burst of flavor.

Ingredients

•  1/2 avocado
•  1/2 cup mixed berries
•  1 banana
•  1 tablespoon chia seeds
•  1 tablespoon flaxseed
• 1/2 cup Greek yogurt
•  1 cup almond milk

Instructions

Blend all ingredients until smooth. The avocado makes this smoothie extra creamy, while the berries add a refreshing tartness.

Final Tips for Lactation Smoothies

- **Brewer’s Yeast**: A common ingredient in lactation smoothies, brewer’s yeast is rich in B vitamins and helps boost milk production.
- **Hydration**: Ensure you’re drinking plenty of fluids throughout the day. Coconut water, almond milk, and cow's milk are great liquid bases for smoothies.
- **Customization**: Feel free to mix and match ingredients based on your taste and what you have on hand. Adding a scoop of protein powder can make your smoothie even more nourishing.

These lactation smoothies are a great way to incorporate nutrient-rich foods into your diet while supporting your milk supply. Whether you enjoy them for breakfast, a snack, or dessert, these recipes offer a delicious and convenient way to nourish both yourself and your baby.

BOOST, BOOST, BOOST THAT MILK! Breastfeeding is hungry work! Mom's have to quickly access nursing before hangry baby arrives! 

On average we all need about 500 extra calories a day while breastfeeding. Lucky us, right?! But where those calories come from is important. We all know eating healthy is vital when we're feeding our little ones too, but did you know some foods actually increase lactation?

Oatmeal is one of the very best foods to increase lactation, as are eggs, dairy, and blueberries. Wait, what does all that add up to? Muffins! Delicious, healthy, easy, sweet blueberry oatmeal muffins. 

So, here is our favorite blueberry oatmeal lactation muffin recipe packed with nutritious ingredients for you and your baby. Plus, we've added a few extra sneaky ingredients to boost milk supply like carrots (yep!) and almonds. Genius-ness! 

Blueberry Oatmeal Lactation Muffin Recipe

Ingredients

• 1/2 lb carrots or 2-3 full size carrots
• 1 cup cows milk (low-fat is recommended and okay for new moms)
• 1 tbsp white sugar 
• 1/2 tsp cinnamon
• 1/3 cup vegetable oil
• ½ cup brown sugar, lightly packed
• 1 egg
• 1 cup all-purpose flour
• 1 cup quick-cooking oatmeal
• 1 tsp baking powder
• ½ tsp baking soda
• ¼ tsp salt
• 1 cup frozen or fresh blueberries
• 1/4 cup slivered almonds
• 6 tsp large crystal sugar like Demerera
• 3 tbsp room temperature butter

Instructions

1. Step 1 - Scrub, peel, and chop carrots into 1 inch pieces. Place in a pot with the milk, white sugar, and cinnamon. Add just enough water to barely cover the carrots. Cook over medium heat until the carrots are soft. Blend or mash with a regular or stick blender/potato masher until you have yummy, sweet carrot puree. You should have about 1 cup. Cool mixture to room temp. NOTE: You can skip Step 1 and use something else instead...baby food!! It's true! (And delicious!) Many companies offer "strained carrots" or "carrot puree." It's great for baby and for you. Look for brands where the only ingredient is carrot. Just measure out one cup and stir in a little sugar and cinnamon if you wish. Now you're ready to move on to...
2. Step 2 - Preheat oven to 350°F. Line a 12 cup muffin tin with paper liners. (Or spray 12 cup muffin pan with nonstick spray if you prefer.)
3. Step 3 - Mix your wet ingredients. Combine oil, brown sugar, carrot puree, and egg in a small bowl and mix it all together well. 
4. Step 4 - Mix your dry ingredients. Combine flour, oatmeal, almonds, baking powder, baking soda, and salt in another larger bowl and mix well. 
5. Step 5 - Add the wet ingredients into the dry and stir well with a nice big spoon until you don't see any loose dry ingredients in the bowl (or in your stand mixer) - 10-15 stirs should do it. You'll have a lumpy batter - that's okay! The carrots and oatmeal will be lumpy and that's good. Don't over mix or your muffins will be dense, and nobody wants a dense muffin! You want airy fluffy muffins.
6. Step 6 - Gently stir in your blueberries. 
7. Step 7 - Divide between your 12 muffin cups. The mixture should come about 3/4 of the way up the sides of the pan. An ice cream scoop or 1/4 cup measuring cup is a good way to do this evenly. 
8. Step 8 - Place butter, large crystal sugar, and butter in a small bowl and rub it all together with your fingers until you end up with a yummy buttery crumble. Divide over the 12 muffins to make a delicious topping. 
9. Step 9 - Bake at 350°F for 25-30 minutes. Try to let them cool a little before you dig in!

Store your blueberry oatmeal lactation muffins in an airtight tupperware to keep them moist. They should last up to a week. If you want to freeze them, wrap them individually in saran wrap and keep in a zip-lock bag in the freezer.

Feel like a snack or a quick breakfast? Remove the saran wrap, wrap the muffin in a paper towel and pop it in the microwave for 30 seconds.

Enjoy mama and keep going! You're doing great!

Find some stylish and practical nursing wear that you'll be needing for when your milk supply is up to par here.

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Find more tips on how to establish a good milk supply here.

Whether it happens right from the get-go or it happens later into the nursing cycle, new mothers that are breastfeeding worry about their milk supply at one point or another, even if they don't actually have a low milk supply.

However, while some fret and eventually end up giving up breast feeding to make sure their babies are getting enough to eat, mothers can be empowered by the knowledge of knowing what to do in order to establish and increase their milk supply.  It can be done and just keep going. Here's some tips to get you started. 

Start Breastfeeding Early

The longer you wait to start nursing, the less milk your body will produce as it thinks you don't need it. Don't wait too long to start nursing your baby, or you may not be able to. Babies can start nursing as early as an hour after delivery. Nurse early and often to assure your milk production is up to snuff.

Of course it also does take a while at times for milk to come in.  It can take a few days or a week for that flow to come and then boom...baby's favorite food. Don't give up mama, just be a little patient those first four days.

Get Enough Rest

This is kind of asking for the moon with a newborn in the house, but the amount of rest we get does affect how much milk we produce. If you are extremely sleep deprived, you will produce less milk than while well rested. Be sure to get as much sleep as possible.  Dads can also help breastfeeding moms by doing some extra things around the house and holding baby while you get some naps in.  

Eat Well and Frequently

There are a lot of foods that can help with milk production like oatmeal, carrots, fennel, and nuts. However, instead of limiting yourself to a few foods, a well-rounded, healthy diet with plenty of protein and leafy greens is best.

Cut down on the sugar and carbohydrates though, they won't be doing your milk supply any favors.  Watch out for smoothies with too much juice and sugar.  You can make super lactation yummy smoothies at home with good quality, whole ingredients. 

It is also worth noting that you may be excited to drop any baby weight now that the baby is out of there, but dieting will severely limit your milk supply. Exercise is great, but dieting will see you producing less milk.  

So now don't be confused.  You can eat to your hearts content all the delicious and healthy proteins, good fats, and veges that you can.  As long as your calories are dense with nutrients and not loaded with calories from bad fats and sugars...your weight won't go up and you may find yourself looking and feeling much healthier than ever. 

Stay Hydrated

As this is your first child, you won't know it yet, but breastfeeding occasionally feels like they are sucking all the moisture out of you. In a way, they are, but if you want to keep providing, you need to stay hydrated. Keep at least one bottle of water by your breastfeeding spot to quench your thirst and make sure you are drinking plenty of water throughout the day.

Pump It Out

Pumping your breast milk not only allows you to have comfortable breasts when your baby isn't hungry, but it also allows you to keep a stockpile of breast milk to feed your child. Pumped breast also feel so much better if you decide you are going to exercise.

However, one of the most important effects that pumping your breast milk can have is that it helps you to keep producing and produce more. After all, the more breast milk you are using, the more breast milk you will produce.  

Get a good quality pump, some easy to pump in nursing tank tops, and you're set to pump when ever and where ever. 

Store the extra breast milk for hassle free feedings. 

Use Both Breasts

If you favor one breast during breastfeeding, switch it up. Once your baby slows down its feeding, switch to the other breast and let your baby nurse until they either fall asleep or detach. This leads to longer feeding sessions that result in more milk production.

Practice Skin-to-Skin Feeding

Skin-to-skin contact, or Kangaroo Care, with you newborn has a number of great developmental benefits, but they can also help with breastfeeding. Not only do newborns breastfeed for longer sessions when in contact with their mothers, but they nurse for, on average, three months longer. The skin contact stimulates hormones in your body that allow you to create more breast milk, longer.  

This can be done from day one.  Oh and don't leave dad out.  After baby has nursed let him lay on dad's chest skin to skin for a while so you catch that...wait for it...lil nap.  We know those are hard to come by.

Go on a Nursing Vacation

This may sound silly, but for many new mothers, it works really well. The idea of a nursing vacation is that you and your baby spend a couple of days hanging out just watching Netflix, or going to your local coffee shop and reading a book, taking a chill out session at the park, or strolling in the mall, and letting your baby nurse whenever they want to.

This is not only a good way to bond, but it allows you to let your baby sleep next to their favorite food source which can stimulate your body to produce more milk.

For nursing outside of the house just grab your favorite nursing hoodie and tops that are super simple to access breastfeeding any where, like the ones from anekantsquick.  They have quick nursing access features and look really cute with anything.  Fuss free and your baby gets fed on demand.

Relax

This should be obvious. Our body tends to shut down non-essential processes when we are stressed, and producing breast milk is considered non-essential. Take a break, breathe deeply, and just relax.  

Get Help Early

If all these tips aren't helping you produce more milk, then it is best to consult a doctor or breastfeeding specialist right away. You may have clogged milk ducts or some other completely treatable problem that will save you some long nights of stressing over if your baby is getting enough to eat.  A IBCLC near you or your physician is the best go to for professional advise and help.

KEEP GOING MAMAS! You're doing great!!