For Mums, For Toothless

13 *Healthy* & *Quick* Recipes to Pump Up Breast milk in *at-most* 48 hours

17/02/2017
foods that increase breast milk production

A lot of women suffer from low milk supply and the problem is on the rise these days. The problem of low milk supply generally hits the mothers during the first month. Primary causes of low milk supply are insufficient mammary tissues or hormonal problems. And the good part is most of them are treated by changing your diet game: Either by taking supplements or by having good healthy nutritious foods.

This blog is solely dedicated to the recipes which will change your breastfeeding game quickly than you would have imagined. So jump on to read 13 delicious recipes which are easy to make and healthy to eat.

#1

Oatmeal Munchies

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Ingredients:     

  • 2 cups of Oatmeal,
  • 1 cup of Ground Flax Seeds,
  •  ½ cup of Mini Chocolate Chips,
  • ½ tsp of Brewer’s Yeast,
  • ½ cup of Peanut Butter,
  • ⅓ cup of Honey,
  • 1 tsp Vanilla.

Recipe:

Mix first 4 ingredients together, next add remaining. Refrigerate for an hour and then make them into small balls. After that, refrigerate again for an hour. Store the leftover.

 

#2

Quinoa Cheese Bake

Ingredients:

  • 1½ cups Quinoa
  •  3 cups Vegetable Broth or 3 cups water
  • 2 teaspoons of your favourite Seasoning blend
  • 2 tablespoons extra-virgin Olive oil
  • 1 large Onion, quartered and thinly sliced
  • 2 large Broccoli crowns, cut into bite-sized pieces
  • ⅓ cup sliced sun-dried Tomatoes or sliced black olives
  • Salt and freshly ground Pepper to taste
  • 1½ cups grated Cheddar Cheese
  • 2 large or 3 medium Tomatoes, sliced

Recipe:

  1. Preheat the oven to 400º F.
  2. Combine the quinoa, broth, and seasoning in a saucepan. Bring to boil, then lower the heat, cover, and simmer until the water is absorbed about 15 minutes.
  3. Meanwhile, heat the oil. Add the onion and sauté until golden. Add the broccoli and enough water to keep the skillet moist. Cover and steam until the broccoli is tender-crisp, about 5 to 7 minutes.
  4. In a mixing bowl, combine the cooked quinoa with the broccoli mixture, dried tomatoes or olives, and half of the cheese. Season with salt and pepper and stir well.
  5. Transfer the mixture to a lightly oiled, shallow two-quart casserole. Arrange the tomato slices over the top. Sprinkle evenly with the remaining cheese.
  6. Bake until the top is golden and crisp, about 20 to 25 minutes. Let the casserole stand for 5 minutes, and serve.

 

#3

Banana Smoothie

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Ingredients:

  • 1 Banana Sliced
  • ½ cup of Oats
  • 2 tbsp Flaxseeds
  • 1 ½ cup of Soy Milk or Almond Milk (any one of your favourites)
  • 1 cup of Ice

Recipe:

Blend Oats first so that the smoothie has a fine texture. Blend everything else afterwards to enjoy your delicious smoothie.

#4

Cheesy Chickpea and Pesto

Recipe:

3 cups cooked pasta + 1 tablespoon of olive oil + ½ cup chickpeas + 1.5 ounces crumbled cheese (Your favourite) + 1 cup halved grape tomatoes + 1 tablespoon prepared pesto.

#5

Chickpea Curry

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Ingredients:

  • 3 Tbsp (45 ml) grapeseed oil (or sub coconut oil)
  • 1 white or yellow Onion, diced
  • 1 tbsp ground Cumin
  • 3/4 tsp sea salt
  • 6 cloves Garlic, minced
  • 2 Tbsp fresh Ginger, minced
  • 1/2 cup fresh Cilantro, chopped
  • 2-3 fresh green Chillies, sliced with seeds
  • 1 Tbsp ground Coriander
  • 1 tsp Chilli Powder
  • 1 tsp ground Turmeric
  • 1 can puree or finely diced Tomatoes
  • 15-ounce (425 g) cans Chickpeas, slightly drained
  • 1 tsp Garam Masala
  • 2 Tbsp (30 ml) Lemon juice, plus more to taste

Recipe:

  1. Heat a large pot over medium heat. Once hot, add oil, onion, cumin, and 1/4 tsp salt.
  2. Add garlic, ginger, cilantro, and green chillies to a mortar and pestle and grind into a rough paste (or use a small food processor to pulse into a paste. Alternatively, just finely mince.) Then, add to the pan with the onions.
  3. Next add ground coriander, chilli powder, and turmeric and stir to coat. Add a little more oil at this point if the pan is looking dry.
  4. Next, add pureed tomatoes and chickpeas and remaining 1/2 tsp salt. If the mixture looks a little too thick, add up to 1 cup (240 ml) water (I added ~1/2 cup (120 ml)). You’re looking for a semi-thick soup consistency at this point, as it will cook down into more of a stew.
  5. Simmer (uncovered) for 15-20 minutes. Stir occasionally.
  6. Remove from heat and add lemon juice and garam masala. Stir to mix, then let cool slightly before serving.

 

#6

Pulses (Especially Red Lentils)

Ingredients:

  • 3/4 cup Lentils (Your favourite)
  • 2 cup Water
  • 1/2 teaspoon Ginger paste
  • 2 halved Green Chilli
  • 1/2 teaspoon Red Chilli powder
  • 2 tablespoon Ghee (Refined Butter)
  • 1 teaspoon Lemon juice
  • 2 pinch Salt
  • 1 chopped Onion
  • 1/2 teaspoon Garlic Paste
  • 1 teaspoon Cumin seeds
  • 1/2 teaspoon Powdered Turmeric
  • 2 sprigs Mint leaves

Recipe

  1. Wash the dal well, and put in pressure cooker with two cups of water. Wait till it becomes soft and mushy, and keep aside.
  2. In another pan or pot, heat oil or ghee. Fry cumin seeds till they become brown, similarly add onions and fry for a while.
  3. Stir and fry for a few seconds, before adding green chillies and stir again. Add the tomatoes and fry till they become soft.
  4. Now add the cooked dal from the cooker and pour about two cups of water.
  5. Add salt and all the other spice, stir and keep on low flame for about 10 minutes till it settles down nicely.
  6. Stir well and you can add lemon juice if you want at the end.

 

#7

Sesame Seeds Laddoos

Sesame for increasing breast milk

 

Ingredients:

  • ⅓ cup Sesame seeds 
  • ¼ cup Peanuts
  • ¼ cup desiccated Coconut
  • ½ cup heaped powdered Jaggery or grated jaggery 
  • 3 tablespoon Water
  • ¼ teaspoon Cardamom powder
  • Some Oil for greasing the palms

Recipe:

Roasting:

  1. Heat a kadhai or pan and add 1/3 cup sesame seeds in it. On a low flame roast the sesame seeds till they pop and change the colour. Remove and keep aside in a plate.
  2. then add 1/4 cup peanuts.Dry roast the peanuts on a low flame stirring often till they become crunchy and get a few black spots on them.Remove the peanuts in a mortar-pestle.Crush them and keep them aside
  3. In the same pan, add 1/4 cup desiccated coconut. Stir continuously and roast the coconut till it becomes light golden or golden. switch off the burner. Remove from the pan and keep aside.

Preparing jaggery syrup and laddoos:

  1. In the same pan or kadhai, take 1/2 heaped cup powdered jaggery or grated jaggery and 3 tbsp water. Keep the kadhai on the stove top on a low flame and stir the jaggery so that it dissolves.
  2. On a low flame simmer this jaggery+water solution. it will start bubbling first.You have to continue to cook till you come to a softball stage in the jaggery solution.
  3. To check the soft ball stage, take 1 tbsp water in a small bowl. drop a bit of jaggery solution in the water. remove it and it should be sticky and form itself into a softball.
  4. At this stage, switch off the flame and add the dry roasted mixture of sesame seeds, desiccated coconut, crushed peanuts and cardamom powder.
  5. Mix the dry roasted mixture with the jaggery solution very well.
  6. when the mixture is still hot, begin to form laddoos from it. if too hot, then wait for a minute and then form the laddoos. spread some oil in your palms to form the laddoos. if you are not able to form laddoos when the mixture is too hot, then wait for some seconds and then make the laddoos.
  7. You can also use a 1/2 to 1 tablespoon spoon for scooping the mixture and making the laddoos. then just shape the laddoos once you scoop them out.
  8. Make all the til laddoos this way. store in an airtight jar at room temperature.

#8

Hummus

Ingredients:

  • 1.5 cups dried white Chickpeas, soaked in water for 8 to 9 hours and then cooked
  • ½ cup Olive oil, add more if required
  • 2 to 3 Garlic cloves, chopped
  • 1 tablespoon Lemon juice
  • ½ teaspoon Red Chilli powder or cayenne pepper
  • ½ teaspoon Black Pepper powder
  • 1 teaspoon Cumin powder
  • ½ cup roasted and powdered white Sesame Seeds or ½ cup tahini
  • salt as required

Recipe:

  1. Roast the sesame seeds and then powder these finely.
  2. Take the cooked chickpeas, all the spices, salt and garlic in a blender.
  3. Add the powdered sesame seeds, lemon juice and olive oil.
  4. Blend to a smooth paste.
  5. Serve the hummus with warm pita bread garnished with a few sprigs of parsley

#9

Brown Rice Pulao

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Ingredients:

  • 1 cup soaked Brown Basmati Rice
  • 1 chopped Carrot
  • 2 sliced & slit Green Chilli
  • 2 green Cardamom
  • 1/4 teaspoon Cumin seeds
  • 2 teaspoon Refined oil
  • 1/4 cup shelled Peas
  • 4 cup Water
  • 2 medium sliced Onion
  • 6 chopped Bean
  • 1/2 cup chopped Broccoli
  • 1/4 inches Cinnamon
  • 2 Clove
  • 3 pinches salt
  • 1/2 teaspoon minced Garlic
  • 1 handful chopped Coriander leaves

Recipe:

  1. To make this healthy pulao recipe, heat 1 teaspoon oil in a heavy-bottomed pan and add the cinnamon, cumin seeds, cardamoms and cloves in it.
  2. Saute all the ground ingredients well for about 45 seconds, then add the onions and garlic.
  3. Stir-fry until onions turn brown and translucent. Now add the soaked rice, vegetables, green chillies and salt. Mix them well.
  4. Pour 3 to 4 cups of water. Simmer over the low flame until most of the water has evaporated and rice is cooked and vegetables are tender.
  5. Remove and transfer to a serving bowl.
  6. Garnish with coriander leaves and serve it hot.

Note: You can add your favourite vegetables. No need to add the exact same.

#10

Sweet Potatoes and Spinach Quesadillas:

Ingredients:

  • 2 medium Sweet Potatoes
  • 1 cup Red Wine Vinegar
  • 1/2 cup Sugar
  • 4 black Peppercorns
  • 1 large red Onion, sliced
  • 1/4 teaspoon Kosher Salt
  • 1/4 teaspoon freshly ground Black Pepper
  • 8 flour Tortillas
  • 5 cups baby spinach (about 4 ounces)
  • 1 cup shredded Mozzarella Cheese
  • 4 teaspoons Olive oil

Recipe:

  1. Microwave potatoes until they are soft.
  2. Meanwhile, combine vinegar, sugar, and peppercorns; bring to a boil and stir to dissolve sugar. Place onion slices in a medium heatproof bowl; pour hot vinegar mixture over onion and let stand 10 minutes. Drain onion slices and transfer to a plate to cool.
  3. Split cooked potatoes open with a knife; remove flesh and transfer to a bowl (you should have about 1 cup). Use a fork to mash potato with salt and pepper; divide potato filling among 4 tortillas. Top each with 1 heaping cup spinach, 1/4 cup cheese, and another tortilla.
  4. Heat a large nonstick skillet over medium-high heat. Working in batches, heat 1 teaspoon oil and transfer 1 quesadilla to skillet; cook until quesadilla is crisp and cheese is melted (about 3 minutes per side). Transfer cooked quesadilla to a serving plate. Repeat with remaining oil and quesadillas. Cut quesadillas into quarters and serve each with 1/4 cup pickled onions.

#11

Sweet Potato fries:

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Recipe:

  1. Preheat oven to 450 degrees F.
  2. Line a sheet tray with parchment. In a large bowl toss sweet potatoes with just enough oil to coat. Sprinkle with paprika, garlic powder, salt and black pepper.
  3. Spread sweet potatoes in single layer on prepared baking sheet. Bake until sweet potatoes is tender and golden brown, turning occasionally, about 20 minutes.
  4. Let cool 5 to 10 minutes before serving.

 

#12

Spinach Salad:

INGREDIENTS

  • 115g (1 cup) Walnut pieces
  • 125ml (1/2 cup) fresh Orange juice
  • 60ml (1/4 cup) Olive oil
  • 1 tablespoon Honey
  • 1 garlic Clove, crushed
  • Pinch of ground Cinnamon
  • 150g baby Spinach leaves

METHOD

  • Place the walnuts in a medium saucepan over medium heat and cook, stirring, for 3 minutes or until golden. Transfer to a chopping board and coarsely chop.
  • Whisk together the orange juice, oil, honey, garlic and cinnamon in a small bowl. Taste and season with salt and pepper.
  • Place the baby spinach and walnut in a serving bowl. Drizzle over the dressing and toss to combine. Serve.

#13

Salmon:

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Ingredients:

  • 1 tablespoon Garlic powder
  • 1 tablespoon dried Basil
  • 1/2 teaspoon salt
  • 4 (6 ounces) Salmon
  • 2 tablespoons Butter
  • 4 lemon Wedges

Recipe:

  1. Stir together the garlic powder, basil, and salt in a small bowl; rub in equal amounts onto the salmon fillets.
  2. Melt the butter in a skillet over medium heat; cook the salmon in the butter until browned and flaky, about 5 minutes per side. Serve each piece of salmon with a lemon wedge.

Another ingredient which can show massive benefits is FENUGREEK. You can have 1 tbsp of Fenugreek daily during the first month of breastfeeding. If you have any other recipe or ingredient which has worked fo you, Please share with us in the comments section below.

 

 

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1 Comment

  • Reply Denver Mosson 20/06/2017 at 1:27 pm

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