Recipe | Nourishing Breastfeeding Smoothie

nourishing-lactation-smoothie

You’ve been up all night, haven’t been to the grocery in weeks, and are attached at the boob to a tiny human.

Welcome to motherhood.

I’ve been in your shoes - four times - and I can tell you there’s nothing quite like wandering around the kitchen at 2am frantically searching for something to satiate your rabid hunger. New babies take so much out of us (about 400 calories a day!) and demand all of our time and attention. While we’re worrying about how to increase milk supply, the best things to eat as a new mom, what even are lactation cookies, and will I ever sleep again? our babies are sipping away at this liquid gold and we’re hungry!

Today’s smoothie recipe is a really special one for all my new mamas. It includes Majka Nourishing lactation powder which is a simple, wholesome protein powder for new moms. Normally, I stay away from quick fixes, powders, shortcuts when it comes to my food. But when you’re a new mama, it’s all about the nutrition and milk supply and it’s about getting it quickly and easily!

Some of my favorite ways to easily and quickly kick the nutrition up a notch when you’re a hungry new mama:

  1. Lactation cookies - the jury is still out on if these actually work to increase milk supply (most current research points towards no) BUT if you find or make some with wholesome ingredients from real foods they can make for a really filling, delicious, relaxing snack that can then lead to increasing your breast milk supply! (research shows that foods that are comforting can help facilitate letdown and, in turn, increase supply)

  2. Smoothies - I love smoothies because they’re simple, nutrient dense, and delicious. Bonus points if I don’t actually have to measure anything. This nourishing breastfeeding smoothie is a handful of this and a handful of that and blend away! A few things to keep in mind:

    • watch the sugar - fruits are super high in sugar which is fine (you need the energy), but make your smoothies with more veggies than fruits.

    • bonus points for protein - your body needs protein especially while breastfeeding, to support all the changes happening in your body (while pregnant you need about 70 grams a day!). toss in a spoonful of your favorite nut butter, a scoop of Majka Nourishing lactation powder, or a handful of nuts to round out the protein content in your smoothie!

    • go for the greens - it’s not just a trend - green smoothies are packed with nutrients that you and your baby will benefit from. you can’t go wrong with some kale, spinach, swiss chard, arugula (my favorite!). load it up!

    • find something a little unexpected - smoothies can get boring after a while. same thing day in and day out. and while they can be one of the best things to eat as a new mom, you need some excitement and variety in your life! consider adding things like cilantro, black pepper, cinnamon, turmeric, or cayenne to your smoothie!

  3. Trail Mix - keep a stash of nuts or trail mix in the following places: (1) your bedside table, (2) the glovebox of your car, (3) your purse/diaper bag, (4) your office desk. Nuts are a great source of protein and a little sugar from some chocolate chips or dried fruit will help keep your energy up from those marathon feeding sessions!

And now to the good stuff …

nourishing-lactation-smoothie

Nourishing Breastfeeding Smoothie

Ingredients:

1 handful kale

1 handful spinach

½ small cucumber

Juice of 1 lemon

1 Handful of cilantro

1 Handful of parsley

1 scoop of Majka Nourishing lactation powder

1 blood orange

1 banana

2 cups of coconut water

1 cup of filtered water

Directions:

Blend it all up together and enjoy!

*you definitely do NOT have to be breastfeeding to enjoy this smoothie. It’s super nutrient dense and delicious for anyone! and if you’re not breastfeeding, it won’t make you suddenly start lactating ;)

A Seven Day Meal Plan

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If you're like me, the weekend is when the meal planning and grocery shopping happens. Or, if you're in the trenches, it's when you run to the store because you're out of milk and toss a bunch of stuff in your cart and hope you can make a meal out of it for the week ahead.

I see you, mama. 

Luckily, I've made it super simple for you. Below is a SEVEN day meal plan! 

This plan is perfect for mamas looking to get on track to a healthier diet. If you are breastfeeding or pregnant, make sure to add one or two of the snacks from the snack list in the Nourish Library to get enough calories to support that little one of yours!
 

Monday

  • Breakfast: Greek yogurt with strawberries and oats.

  • Lunch: Whole-grain sandwich with vegetables.

  • Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.

Tuesday

  • Breakfast: Oatmeal with raisins.

  • Lunch: Leftover tuna salad from the night before.

  • Dinner: Salad with tomatoes, olives and feta cheese.

Wednesday

  • Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit.

  • Lunch: Whole-grain sandwich, with cheese and fresh vegetables.

  • Dinner: Mediterranean lasagne.

Thursday

  • Breakfast: Yogurt with sliced fruits and nuts.

  • Lunch: Leftover lasagne from the night before.

  • Dinner: Broiled salmon, served with brown rice and vegetables.

Friday

  • Breakfast: Eggs and vegetables, fried in olive oil.

  • Lunch: Greek yogurt with strawberries, oats and nuts.

  • Dinner: Grilled lamb, with salad and baked potato.

Saturday

  • Breakfast: Oatmeal with raisins, nuts and an apple.

  • Lunch: Whole-grain sandwich with vegetables.

  • Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.

Sunday

  • Breakfast: Omelet with veggies and olives.

  • Lunch: Leftover pizza from the night before.

  • Dinner: Grilled chicken, with vegetables and a potato. Fruit for dessert.

Adjust as necessary for your own preferences and dietary needs!

Recipe | Brussels + Beans Nourish Bowl

vegan-nourish-bowl

The simplicity of checking macros off a list never ceases to amaze me. Carbs, protein, fat, all mixed together in one million delicious ways to create a nutrient-dense meal. Don't get me wrong, there are plenty of unhealthy ways to combine those nutrients. But when they come together as colorfully and deliciously as this, it's pretty magical. Does anyone else get this excited about food? Just me ...?

This would be amazing with some chopped walnuts and green apple shavings too or whatever is fresh and in season at the farmers market! The beans and the gnocchi combine to make a really delicious, simple base to allow some of the extra flavor from the brussels sprouts and the lemon juice come through. What's gnocchi?

Gnocchi is basically a potato ball or potato dumpling. It actually means 'lumps' in Italian. It can be made with other ingredients like semolina, ordinary wheat flour, egg, cheese, potato, breadcrumbs, cornmeal but usually potatoes. They're delicious little pillows of dough that can be enjoyed with the same kinds of toppings you'd use on any pasta dish. Pesto, tomato sauce, butter, whatever your fancy.

 

Brussels + Beans Nourish Bowl

 

Ingredients

1 package gnocchi
15oz white beans (rinsed and drained if canned)
1 pound brussels sprouts trimmed and halved
1/4 cup sliced radishes
juice of 1 lemon
handful of sprouts (broccoli, bean, alf alfa are great)
olive oil
salt and pepper to taste
*optional red pepper flakes

Instructions

Preheat oven to 425 degrees

Place brussels sprouts in a large cast iron skillet with a couple glugs of olive oil, salt and pepper. Cook on medium-high on the stovetop for 5-10 minutes until the bottoms begin to blacken. Shake the pan a few times and pop it in the oven. Cook for an additional 15-20 minutes shaking the pan periodically to make sure even cooking.

While the brussels sprouts bake, cook gnocchi according to package (boil water, toss 'em in for a few minutes until they float), drain and place in a large bowl. 

When the brussels sprouts are finished, place with gnocchi and beans and add the rest of the ingredients. 

Toss together and add salt and pepper and red pepper flakes to taste.

ENJOY!

vegan-nourish-bowl
vegan-nourish-bowl

Recipe | Simple Vegan Nachos

vegan-nachos

Simplicity is always my goal with meals.

I find myself with lofty goals of complicated home-cooked meals only to fall back on old simple favorites. Not to be disappointed, but rather, inspired and satisfied with what I've come up with. 

These vegan nachos are delicious, nutrient dense, simple, and quick to make. If you're like me and prep basics at the beginning of the week you'll already have rice and beans cooked and ready to go! If not, rice is simple to make and you can always use canned beans if the thought of doing it on your own is overwhelming (it took me years to finally get in the habit).

The beauty of these vegan nachos is that you can really dress them up any you like. Don't love radishes? Swap 'em for pumpkin seeds or more avocado. Add cilantro, more lime juice, or swap it out and toss in some ground turkey. This is a simple, quick base to which you can add or adjust pretty much anything!


vegan-nachos

Vegan Nachos

Ingredients

Corn tortilla chips
1 cup sticky white rice
15oz cooked black beans (drained and rinsed if canned)
Juice of 1 lime
1 cup cherry tomatoes
2-3 thinly sliced radishes
1 avocado sliced
a handful of fresh cilantro

Instructions

vegan-nachos

Cook the rice according to the package (I find adding 1/4 cup extra water makes the rice softer and thicker) and prep the beans.

Spread the chips out on a platter with enough space between so the toppings don't get too crowded.

Top with rice, beans, radishes, and lime juice.

Heat broiler on HIGH and place tomatoes on the top rack to broil for about 5 minutes (watch carefully!) or until they start to bubble and blacken a bit.

Add the tomatoes to the platter and top with the avocado and cilantro. 

Enjoy!