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Motherhood

7 Healthy and Delicious Recipes for New Mothers

Breastmilk is the best form of nutrition for the baby. Low milk supply can become a cause of worry and we tend to eat more and more to produce more milk, But eating the right food with enough hydration is the key to increasing breastmilk supply.

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Harleen Kaur
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7 Healthy and Delicious Recipes for New Mothers

7 Healthy and Delicious Recipes for New Mothers

Welcome to Motherhood sweets. The fourth trimester is a challenging yet overwhelming phase, but you will get through it.

In the initial few months, breastmilk is considered to be the best form of nutrition for your baby. While you all want to ensure that your babies get ample nutrients needed for nourishment through the feed, ensuring proper breastmilk supply can be hard at times. Low milk supply can become a cause of worry and we tend to eat more and more to produce more milk, but eating the right and healthy food with enough hydration is the key to increasing breastmilk supply, not your extra and extra servings of food.

 7 Healthy and Delicious Recipes for Breastfeeding and Lactating Mothers

A breastfeeding/ lactating mother should consume an extra 500 calories to meet the breastfeeding requirements of her baby. Also, you should make sure that you include plenty of green vegetables, fresh fruits, lean meat, eggs, whole wheat, pulses etc. in your daily diet to boost your milk supply.

  • Methi (fenugreek) roti is indeed a nutritious food for Indian breastfeeding mothers. Fenugreek is believed to help increase milk production in lactating mothers. Methi (fenugreek leaves) is a good source of various vitamins and minerals, including vitamin A, vitamin C, vitamin K, folic acid, iron, calcium, and magnesium.
Methi Paratha Recipe | Soft Methi Ka Paratha | Methi Ki Roti میتھی پراٹھا
Fenugreek can be a simple, effective way to boost your Breastmilk production

 

Here's a simple recipe for methi roti:
  • Mix 1 cup whole wheat flour (atta)
  • And 1/2 cup finely chopped fresh methi leaves (fenugreek leaves)
  • Add 1/4 teaspoon of turmeric powder, Cumin powder, and coriander powder 
  • Salt and red chilli powder (adjust according to your preference
  • Knead the dough and make chapati or parantha as per your choice.
  • Prefer eating parantha with low-fat yoghurt or curd for extra protein.

 

  • Oatmeal: Oats are a fantastic whole-grain choice for breastfeeding mothers. They are rich in iron, fibre, and beta-glucans, which can help boost milk production and provide sustained energy. Try having oatmeal in your diet, especially as your breakfast.
Banana Oatmeal
Banana oatmeal will fuel you up for the day

Here's a simple recipe for Oatmeal Porridge

  • Boil 1/2 cup rolled oats in 1 cup milk or water.
  • Cook the oats, stirring occasionally,(usually about 5-7 minutes)
  • After the oats are cooled down, Add 1/2 banana or any other fruit sliced
  • Garnish It with a few chopped nuts (almonds, walnuts, etc.) and honey.
  • You can add a Pinch of cinnamon (optional)

 

  • Vegetable Pulao with Brown Rice: Brown rice is a whole grain that provides complex carbohydrates and is a good source of energy. It also contains B vitamins and minerals.
Veg Pulao Recipe {2 ways} Mild & Spicy Vegetable Pulav
A wholesome diet for new mother

Here's a simple recipe for Vegetable Pulao

  • Soak brown rice for 30 minutes before cooking
  • Saute Onions and ginger garlic paste in a pan
  • Add Assorted vegetables (carrots, peas, bell peppers, etc.)
  • Some Whole spices (cinnamon, cloves, cardamom) for aroma and flavour
  • Add water, and double the quantity of rice taken.
  • Once the water comes to a boil, add soaked rice
  • Some salt and freshly cut coriander.
  • Quinoa  Salad: Quinoa is a complete protein, that contains all essential amino acids. It's also rich in iron, magnesium, and fibre and is an amazing food for breastfeeding mothers. Amarnath or rajgiri seeds make for a great Indian superfood alternative to exotic quinoa seeds.
Mediterranean Quinoa Salad Recipe Recipe - Wendy Polisi
Quinoa salad is typically served cold

Here's a simple recipe for Quinoa salad:

  • Take 1 cup of quinoa, rinse it thoroughly and cook as per instructions
  • Combine the cooked quinoa, and chopped vegetables like cucumber, bell peppers, tomatoes, etc.)
  • Add fresh herbs like mint, cilantro
  • Crumble in feta cheese or paneer.
  • Drizzle with olive oil and lemon juice for a light dressing.
  • Season with salt and pepper, and toss everything together.
  • Your refreshing and nutritious quinoa salad is ready to enjoy.

 

  • The Postpartum Laddus (lactation balls and energy boosters): Post Delivery Laddu are based on a traditional recipe which helps women in recovery and aids breastfeeding. Each Laddoo is full of Proteins, Minerals, and Vitamins and is made with Dry Fruits like Almond, Pista, Dates, cashews, Raisin, Poppy Seeds, and Organic jaggery. Desi ghee and Herbs Improve strength and Immunity with regular intake.
Best postnatal gond giri laddu | Maa Mitahara
Postnatal laddus; Energy and immunity boosters

Here's a simple recipe for the Postpartum Laddus

  • Mix roasted nuts powder like cashews, pista, almonds and poppy seeds
  • Add flax seeds powder for an extra dose of omega-3 fatty acids
  • Add Organic Jaggery (No refined white Sugar)
  • Some Ginger Powder, Methi Powder to aid digestion
  • Wheat flour or oats flour as per your choice
  • Ghee or butter to roll them in laddu or balls.
  • Date and Apple Shake: Apples and dates are so nutritious and beneficial for breastfeeding mothers. Apples and dates are rich in vitamins such as vitamin C, vitamin A, and certain B vitamins. They also contain minerals like potassium and iron, which can be important for overall health and recovery after childbirth.
Sugar free Apple, Dates and Walnut milk shake Recipe by Vaishali Singh - Cookpad
Dates and Apple Shake with Walnuts

Here's a simple recipe for Dates and Apple Shake

  • Take 6-7 dates, deseeded and finally chopped
  • 1 medium apple, peeled and chopped
  • 1 cup milk (dairy or dairy-free)
  • 1 tablespoon almond butter or peanut butter (optional)
  • a pinch of  ground cinnamon
  • Blend the ingredients together and enjoy
  • Fennel, Cumin and Carom seeds tea: Fennel, Cumin and Carom seeds tea can be beneficial for lactation in some cases. Fennel seeds (saunf), Cumin seeds(jeera) and carom seeds (ajwain) are believed to have properties that can support digestion, alleviate bloating, and promote overall well-being. While there's no scientific evidence to definitively prove their effects on milk production, they are commonly used in traditional practices to aid lactating mothers.
AJWAIN-ZEERA-SAUNF DETOX TEA FOR WEIGHT LOSS - Fashion & Lifestyle Blog - Pakistani Fashion Blog | SiddySays
Fennel- Cumin- Carom seeds tea(Saunf -Ajwain- Jeera chai)

Here's a simple recipe for Fennel and Carom seeds tea( Saunf-ajwain chai):

  • Boil the Water
  • Add 1 teaspoon of fennel seeds (saunf)
  • Add 1 teaspoon of carom seeds (ajwain) to the boiling water.
  • Allow it to Simmer at low heat for about 5-10 minutes.
  • After simmering, Strain the tea to remove the seeds

Remember that a well-rounded healthy diet, proper hydration, adequate rest, and nursing or pumping frequently are important factors for maintaining a healthy milk supply during lactation. Make sure you eat everything in moderation because your baby is getting all the essential nutrients for his growth and development from breast milk only.

LOVE AND SUPPORT ALWAYS.....!!

breastmilk breastfeeding healthy diet breastmilk supply postpartum care postpartum food new mother diet lactation mother breastfeed breastfeeding essentials