Quick And Complete Recipes To Make While Breastfeeding

During breastfeeding it is very important that the diet provides the mother and baby with all the nutrients they need, but time for elaborate preparations is scarce. If mothers do not have help, they need a recipe book of super-nutritious and easy-to-prepare dishes.

The needs of proteins and some minerals and vitamins increase during the lactation period, which should last up to two years at least, according to the World Health Organization. Some nutrients to pay special attention to are B vitamins, especially folic acid, vitamin C, iodine, zinc, iron, and magnesium.

With vegetable and organic foods

It is recommended that the mother’s diet is based on foods of plant origin and organic production as far as possible. Conventional products may contain traces of pesticides with hormonal effects (they are endocrine disruptors) that are especially dangerous for the baby during the first months of life (also during pregnancy).

Fat and sweet products should be consumed in moderation. Caffeine should also be avoided or consumed only in very small amounts. Alcohol is “prohibited”.

Keeping these rules in mind, you are ready to make healthy menus for breakfast, lunch and dinner. Remember that if you increase the quantities you cook and store them in the fridge, you will have meals prepared for the following days.

An ideal breakfast for a nursing mother

Porridge for breakfast is especially suitable during lactation. The classic ones are usually made with oats and provide you with zinc, many B vitamins, iron and magnesium.

The nuts and seeds are also rich in these nutrients and are a nice addition for breakfast. In order for your body to be able to use iron optimally, you should always take it with some vitamin C. To do this, serve your porridge with a little fruit.

Delicious and healthy vegan porridge

Ingredients (for 2 servings):

• 2 apples
• 1 tablespoon unrefined coconut oil
• 4 tablespoons maple syrup
• 600 ml of almond milk
• 160 g oats
• 2 tablespoons chia seeds
• 2 teaspoons cinnamon
• 1 pinch of cardamom
• 3 teaspoons of almond butter

preparation:

1. Wash the apples well and cut them in half. Remove the heart and cut them into small cubes.
2. Gently heat the oil in a skillet and add the apples.
3. Add the maple syrup and fry for no more than a minute. This is how apples are caramelized.
4. Heat the almond milk in a separate saucepan until warm.
5. Now mix the rolled oats and chia seeds in the milk, so that a smooth porridge is formed.
6. Season the porridge with cinnamon and cardamom to taste.
7. Let the porridge simmer for a few minutes over medium heat. Keep stirring constantly so nothing burns.
8. Finally, you can add the almond butter. This is how you give your porridge an annotated note.
9. Spread the porridge evenly between two bowls and garnish with the caramelised apples.

If you don’t feel like eating oatmeal, you can prepare porridge with millet or buckwheat. These cereals are also rich in the nutrients mentioned above.

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A lunch to fill you with energy

You are interested in eating fresh food and you can do it with a good salad enriched with lentils, beans or chickpeas, foods that provide you with protein, zinc, B vitamins, iron and magnesium. If the legumes are already cooked, you can prepare these recipes in just a few minutes and even take them with you.

Chickpea salad

Ingredients (for 4 servings)

• 250 g of tomatoes
• 1 onion
• 2 bell peppers
• 1 cucumber
• 400 g of cooked chickpeas
• 1 bunch of parsley
• 1 clove garlic
• 4 tablespoons of olive oil
• 1 tablespoon of lemon juice
• salt and pepper

Elaboration:

• Wash the tomatoes and cut them into pieces.
• Peel and chop the onions.
• Clean and chop the peppers and cucumber.
• Place the chickpeas in a colander and rinse.
• Put the tomatoes, onions, peppers, and chickpeas in a bowl.
• Wash and chop the parsley.
• Mix the parsley with the rest of the ingredients.
• Peel and chop the garlic.
• Combine the garlic, olive oil, and lemon juice in a dressing.
• Season the dressing with salt and pepper.
• Mix the dressing with the chickpea salad.

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Dinner

Nutritious soups are a great option for dinner. You can also easily prepare more quantity to have a healthy meal ready to eat just by heating it. A broccoli soup provides you with plant proteins, some B vitamins (especially folic acid), and magnesium.

Broccoli soup

Ingredients (for 4-6 servings):

• 1 large or 2 small broccoli
• 3-4 medium potatoes
• 1 onion or a piece of leek
• 3 tablespoons olive oil
• 2 teaspoons of salt
• 1/2 teaspoon ground cumin
• 1.5 – 2 liters of water
• 1 bunch of green parsley
• 2 tablespoons of plain Greek yogurt
• Pepper to taste

Elaboration:

1. Wash the broccoli head and cut into individual rosettes.
2. Peel the stem and cut it into medium cubes.
3. Peel the potatoes and cut them into cubes too.
4. Finely chop the onion. If you use leeks, cut them into thin rings.
5. Put a little oil in a saucepan and fry the onion pieces until they are transparent.
6. Pour the fried onions into the water. Add the prepared vegetables and season with salt, pepper and cumin.
7. Let the soup cook for about 15 minutes, until the vegetables are tender.
8. Wash and chop the parsley while the broccoli soup cooks.
9. Blend the cooked vegetables and add the yogurt, stir well.
10. Sprinkle the broccoli soup with the chopped parsley before serving.

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