5 Delicious Recipes For Lactating Mothers

Pramita P N ·
5 Delicious Recipes For Lactating Mothers

Postpartum Meal Plan

Breastfeeding is a truly wonderful experience. After waiting months to meet your little one, breastfeeding brings about an overwhelming feeling of love and is a perfect opportunity to bond with your child. The fact that some mothers want to but can’t just breaks our heart. But don’t worry! Breastfeeding has become a part of a daily dilemma for many mothers. Early breastfeeding challenges are quite common and in most cases, it’s only temporary. There might be many reasons as to why your baby is not getting enough milk at each feeding.

Some of the common reasons include exhaustion, extreme stress, previous breast surgeries, hormonal imbalances, poor recovery after birth, underdeveloped breasts, poor latch and in very rare cases, cancer. Now before you start over-analyzing these yellow flags. We have put together a couple of recipes with the consultation of our nutritionist Dr Shweta to make things easier for you.


Recipes

Mother’s nutrition has a huge impact on the quality and quantity of breast milk (1). Dr Shweta recommends a balanced nutritious diet that is rich in calcium, protein, vitamins and minerals for new mothers. Here is the list of recipes you could try out to increase your breast milk supply.


Methi Pulao

Make it a point to prepare greens at least 4 times a week. Fenugreek ranks the highest in the list of foods that increase lactation. In India methi is delivered right at your doorstep, every other street vendor sells methi leaves.

Ingredients

  • Basmati Rice - 1 cup
  • Onion - 2 medium
  • Tomatoes - 3
  • Ginger garlic paste - 1 tsp
  • Methi leaves - 1 cup
  • Ghee/butter - 1 tsp
  • Coriander powder - 2 tsp
  • Chilli - 1 tsp
  • Turmeric - ¼ tsp
  • Garam masala - ¾ tsp
  • Salt to taste
  • Oil - 1 tsp
  • Jeera - 1 tsp
  • Fennel - 1 tsp
  • Bay leaf - 1

Directions

  • Cut the onion and tomatoes finely and soak the rice in water for 20 minutes.
  • In a pan, add ghee and fry the drained rice for a couple of minutes.
  • Heat oil and add fennel, cumin, bay leaf and cumin. After it sizzles add the onion and saute till it looks translucent.
  • Then add ginger garlic paste and all the spice powder.
  • Add tomatoes and then add the methi leaves. Saute till the leaves wilt.
  • Add salt, 2 cups of water and rice. Cover and cook for about 3 whistles.
  • Serve hot with raita.

Sabudana Khichdi

Many mothers swear by tapioca root for increased lactation. Tapioca can up your breast milk supply to a great extent, it is a good source of iron and increases 27mg of iron in lactating mothers says, Dr Shweta. Consume it with vitamin C sources for better absorption of iron from tapioca.

Ingredients

  • Sabudana - 1 Cup
  • Roasted peanuts - ½ cup
  • Ghee - 3 tsp
  • Jeera - 1 tsp
  • Green chillies - 2 or 3
  • Curry leaves a few
  • Turmeric a pinch
  • Salt as required
  • Lemon juice to taste

Directions

  • Soak the sabudana in enough water and use it after 5 hours.
  • In a pan, add oil and cumin seeds. Once it sizzles, add the chillies and curry leaves.
  • Fluff the sabudana with a fork, add peanut powder and salt.
  • Cook on an open pan, so the sabudana does not form lumps.
  • Garnish it with coriander and lemon.
  • Serve it hot with chutney.

Masoor Dal Tadka

Being a good source of fibre and protein, it is very essential for lactating mothers. Especially red lentil or masoor dal has shown to increase lactation, and it is also easily digestible. This dish is simple and comforting, it can also become a regular recipe on your diet chart.

Ingredients

  • Masoor dal - ½ cup
  • Green chilli - ½
  • Chopped Onion - 1
  • Ginger - 1 inch
  • Garlic - 3 cloves
  • Turmeric - ¼ tsp
  • Ghee - 3 tsp
  • Mustard - 1 tsp
  • Cumin seeds - 1 tsp
  • Chilli powder - ½ tsp
  • Curry leaves a few
  • Salt to taste
  • Hing a pinch

Directions

  • Soak the dal and cup the chillies, ginger, garlic and onion.
  • Pressure cook the dal with appropriate water, with chillies, garlic, onion and ginger. Mash the dal, once cooked.
  • Add a little more water and bring the dal to boil on a medium flame.
  • In a pan, add the mustard levees, once it sputters. Add cumin, hing, red chilli powder and curry leaves. Fry for a few minutes and pour it over on the dal.
  • Garnish with coriander leaves and serve hot with chapati or rice.

Oats cutlet recipe

Oats is a nutritional powerhouse loaded with iron, fibre, folic acid, antioxidants, vitamins and minerals. Oats have become a regular in many nursing mom’s diets because of their marvellous effects on breast milk volume and texture. Fuel yourself with a nutritious tea time snack.

Ingredients

  • Roasted Oats - ½ cup
  • Panner - ¼ cup
  • Grated carrot - 2 tbsp
  • Mashed Boiled Potato - ½ cup
  • Ginger and green chilli paste; ½ tbs
  • Chilli powder - ½ tsp
  • Garam masala - ¼ tsp
  • Salt, if needed,
  • Oil for shallow frying

Directions

  • In a bowl, combine oats, potato, ginger-chilli paste, carrot, paneer, salt, garam masala and chilli powder.
  • Divide them into equal parts and make them into patties.
  • Heat 3-4 tsp of ghee in a pan and shallow fry the oats patties on both sides until it is golden brown.
  • Serve hot with green chutney or ketchup.

Sesame Seeds Laddu

Favourable and packed with iron, manganese, calcium, phosphorus, magnesium, copper and fibre. These laddus are sure to gratify you and your baby. The nutty flavour of the sesame and sweetness of jaggery is sure to leave you wanting more.

Ingredients

  • Sesame seeds -1 cup
  • Powdered Jaggery - ½ cup
  • Roasted peanuts - ½ cup

Directions

  • Dry roast the sesame seeds until it sizzles.
  • You can roast peanuts yourself and then powder them or buy roasted peanuts directly and powder them.
  • Grind the sesame seeds coarsely and add powdered jaggery to them. Grind both together until they are well combined.
  • Transfer it to a plate and then add powdered peanut. Mix well.
  • Make laddu and store it in an airtight container.

To sum up, Dr Shweta insists to stay calm and relaxed, with proper nutrition and dietary supplements will help to keep your breast milk supply up. If something you ate does not agree with your infant, stop that food for 48 hours and see if the symptoms disappear.


Related Posts

Previous Post

Next Post

Leave a comment