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Fresh Milk Supply Boosting Summer Foods for Nursing Moms Easy Guide

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A collection of simple, fresh summer foods designed to naturally boost milk supply for nursing moms while keeping them nourished and hydrated during hot months.

Ingredients

Scale
  • 1 teaspoon fennel seeds (whole or ground)
  • 1 cup rolled oats (90g)
  • 1 small cucumber, diced
  • 1 medium carrot, diced
  • 1 cup spinach or kale (about 30g), chopped
  • A handful of raw or roasted almonds (unsalted)
  • 1 cup watermelon chunks (150g)
  • 1 teaspoon freshly grated ginger or powdered ginger
  • Fresh basil leaves
  • Fresh mint leaves
  • ½ cup plain Greek yogurt (120g), unsweetened
  • 1 tablespoon chia seeds
  • 1 medium sweet potato (about 7 oz or 200g), peeled and cubed
  • A pinch of ground turmeric
  • Lemon juice (for salad dressing)
  • Olive oil (for salad dressing)

Instructions

  1. Prepare the oats: Cook 1 cup rolled oats in 2 cups water or milk over medium heat for 5-7 minutes until creamy, stirring occasionally.
  2. Chop fresh veggies: Dice cucumber, carrot, and chop spinach or kale; set aside in a bowl.
  3. Make fennel and ginger infusion: Simmer 1 teaspoon fennel seeds and 1 teaspoon grated ginger in 2 cups water for 10 minutes. Strain and cool.
  4. Prepare sweet potatoes: Peel and cube sweet potato, steam or boil until tender (10-15 minutes). Mash lightly and stir in a pinch of turmeric.
  5. Create hydrating smoothie: Blend watermelon chunks, Greek yogurt, chia seeds, and fresh mint leaves until smooth.
  6. Assemble salad: Toss cucumber, carrot, greens, chopped almonds, and basil leaves. Dress with lemon juice and olive oil.
  7. Serve: Enjoy fennel-ginger tea alongside your meal, with mashed sweet potatoes as a nutrient-dense side.

Notes

Start prepping the fennel-ginger infusion and sweet potatoes simultaneously to save time. Add extra liquid if oats stick. Drink chia seed smoothies soon after blending or add water for thinner texture. Tear herbs by hand to preserve oils. Store leftovers properly and consume within recommended times.

Nutrition

Keywords: milk supply, lactation foods, nursing moms, summer foods, breastfeeding nutrition, hydration, healthy snacks

Find it online: https://freshforkful.com/fresh-milk-supply-boosting-summer-foods-for-nursing-moms-easy-guide/