[KISSBOBO]

1. Oats – A Natural Milk Booster

Oats are a popular galactagogue, meaning they help increase milk production. They are high in fiber, iron, and essential nutrients that support energy levels and digestion.

Recipe Idea: Oatmeal Lactation Cookies

• 1 cup rolled oats
• 1 banana (mashed)
• 2 tbsp flaxseeds
• 1 tbsp brewer’s yeast
• ¼ cup honey or maple syrup
• ¼ cup almond butter
• ½ cup dark chocolate chips (optional)

Mix all ingredients, scoop onto a baking sheet, and bake at 350°F (175°C) for 12-15 minutes.

2. Salmon – Rich in Omega-3s

Salmon is loaded with DHA, a crucial omega-3 fatty acid that supports baby brain development. It also provides high-quality protein and vitamin D, essential for both mom and baby.

Recipe Idea: Grilled Lemon Garlic Salmon

• 1 salmon fillet
• 1 tbsp olive oil
• Juice of 1 lemon
• 2 cloves garlic (minced)
• Salt and pepper to taste

Marinate the salmon with the ingredients and grill for about 10 minutes.

3. Leafy Greens – Packed with Iron & Calcium

Kale, spinach, and Swiss chard are rich in iron, calcium, and folate, which help replenish nutrients lost during pregnancy and labor.

Recipe Idea: Spinach & Cheese Omelet

• 2 eggs
• ½ cup fresh spinach
• ¼ cup feta or mozzarella cheese
• 1 tsp olive oil

Whisk the eggs, cook them in a pan with olive oil, add spinach and cheese, and fold into an omelet.

4. Almonds – A Healthy Fat Source

Almonds are packed with healthy fats, protein, and calcium. They provide long-lasting energy and help keep breast milk rich and creamy.

Recipe Idea: Almond & Date Energy Bites

• 1 cup almonds
• 1 cup pitted dates
• 1 tbsp coconut oil
• ½ tsp cinnamon

Blend all ingredients, form into small balls, and refrigerate.

5. Fenugreek – A Traditional Lactation Herb

Fenugreek seeds are well-known for stimulating milk production. They are often consumed as tea or added to meals.

Recipe Idea: Fenugreek Tea

• 1 tsp fenugreek seeds
• 1 cup hot water
• 1 tsp honey (optional)

Steep the seeds in hot water for 10 minutes, strain, and enjoy.

6. Greek Yogurt – High in Protein & Probiotics

Greek yogurt provides protein, calcium, and probiotics to support gut health and overall immunity for both mom and baby.

Recipe Idea: Berry Yogurt Smoothie

• 1 cup Greek yogurt
• ½ cup mixed berries
• 1 tbsp chia seeds
• ½ cup almond milk

Blend all ingredients until smooth.

7. Sweet Potatoes – High in Vitamin A

Sweet potatoes are an excellent source of vitamin A, which plays a crucial role in baby’s vision and immune system development.

Recipe Idea: Mashed Sweet Potato Bowl

• 1 medium sweet potato (boiled and mashed)
• 1 tbsp coconut oil
• A pinch of cinnamon

Mash everything together and serve warm.

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