Green Goddess Lactation Smoothie

 

 

by Carrie Saum

GreenGoddessSmoothie

After all of the shakes, parfaits, cookies, cakes, and bowls of oats, you might be ready for some green.  As it turns out, this is just the thing.

For weeks, I started my day out with this tasty green smoothie.  As a working mom who also pumped exclusively, I found it difficult to make good choices for breakfast.  The convenience foods were much easier and took less effort, and on mornings when I was struggling to stay awake, (much less gather all my pump gear and my baby and my baby’s gear and leave the house before 8:00 AM), I found that too many extra steps made me crazy.

In an effort to fuel my brain, my body, and my baby, I decided to make a slight shift.  I still grabbed my convenience foods for nursing snacks, (because, holy moly, making milk makes you HANGRY!), but I started my day with this instead.

The reason why I call this smoothie the Green Goddess? Well, I felt like a goddess when I drank it.  I noticed that I moved more easily through my work day, my brain seemed to fire faster, and my milk more plentiful.  It provided a necessary punch of energy, essential vitamins, healthy fats, and amino acids.  Plus, I felt really good knowing that my baby was getting all of those fantastic nutrients, too.

This takes FIVE MINUTES to prepare and you have great morning fuel.

  • 1 Tbsp almond butter
  • 1 cup fresh spinach, tightly packed (or a pretty healthy handful if you aren’t into measuring…like me.)
  • 1 celery stalk, roughly chopped
  • 1 green apple, seeded and cored, roughly chopped
  • 1/2 cucumber, peeled and chopped
  • 2 fresh basil leaves (optional, but great for milk and taste)
  • 1 tsp (heaping) flax meal (optional, but great for milk)
  • 1/2 avocado
  • 1 cup water

Directions: Combine everything in blender or magic bullet and blend until smooth. Chill in freezer for 20 minutes or drink immediately.

Let’s keep ourselves fueled, mamas.  Feeding babies and taking care of ourselves is hard work.

Channelling The Inner Goddess,

Carrie

*Note: It’s important to point out that most women aren’t going to need to eat food with the intention of upping their milk supply, if everything is working the way it is supposed to, your baby will know how to up your supply just fine themselves. Skin-to-skin and feeding on demand are the best ways to increase breastmilk supply to meet your baby’s needs. (Concerned you have low supply? Read this to help figure out if it is something you need to be concerned about.) For those women, galactalogues just happen and they don’t need to think about it. But some women, like me, do need a boost. As a mom who ended up exclusively pumping and indeed having low supply such that I ended up on medication solely to increase my milk production, I know what it’s like to look for anything, anything at all that would help my body make even just a little more milk to help feed my baby. With the support of my health care providers, we tried everything. It becomes “I will eat all the cookies, I will drink all the shakes, I will eat all the parfaits!” if it even just makes me feel like I’m doing something to address the low supply struggle, it is worth it.
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If you love this smoothie recipe, you might like this recipe for Paleo Salted Chocolate Chunk Cookies or these Grain-Free Crepes Florentine over on Our Stable Table.


IMG_2895Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge.
Carrie has extensive first-hand experience in vast array of medical and service fields. With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management.In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and author. She lives in Portland, Oregon with her husband and young son.

 

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Milk-Boosting Blueberry Parfait

*Note: It’s important to point out that most women aren’t going to need to eat food with the intention of upping their milk supply, if everything is working the way it is supposed to, your baby will know how to up your supply just fine themselves. Skin-to-skin and feeding on demand are the best ways to increase breastmilk supply to meet your baby’s needs. (Concerned you have low supply? Read this to help figure out if it is something you need to be concerned about.) For those women, galactalogues just happen and they don’t need to think about it. But some women, like me, do need a boost. As a mom who ended up exclusively pumping and indeed having low supply such that I ended up on medication solely to increase my milk production, I know what it’s like to look for anything, anything at all that would help my body make even just a little more milk to help feed my baby. With the support of my health care providers, we tried everything. It becomes “I will eat all the cookies, I will drink all the shakes, I will eat all the parfaits!” if it even just makes me feel like I’m doing something to address the low supply struggle, it is worth it.

 parfait

I think it’s safe to say spring is here. This season in the Pacific Northwest is unpredictable, but stunning. I’m loving all of the colors coming to life right outside my window. Right now, I am enjoying an unusually cloudless sky, windows open, and sunlight so bright it almost hurts my eyes. The birds chirping happily away and the daffodils poking their faces up to the sun makes for a rare gem of a day.  It’s spectacular.

In addition to craving the watery spring sunshine, I’m also craving certain things with the change of seasons. Like berries. Spring reminds me to fall in love with all things new and fresh and vibrant. I’m also craving ease, which is hard to come by at the moment. Because motherhood. It seems I’m always burning the candle at about 6 different ends, and I’m toast by the midday. Here’s something easy, healthy, and nutrient dense for a healthy, milk boosting snack. Or breakfast, lunch, dinner. Did I mention it’s easy? Because it is. And fabulously satisfying.

Did I mention I eat this all the time? Honestly, I just can’t get enough of it this time of year.

Ingredients

1/2 cup plain organic Greek yogurt (full fat ya’ll)

1/3 cup blueberries or other seasonal berry (I picked some last year and put them in the freezer.  They thaw really well in this recipe.)

1/4 cup unsalted, raw pecan pieces

1/4 cup unsweetened, shredded coconut

1 Tbsp raw honey, divided (Raw honey is great for allergies, and immunity.)

2 tsp flax seed meal

A few sprinkles of cinnamon

Spring time cheer

Directions:

1) Layer in this order: yogurt, flax meal, blueberries, coconut, pecans, cinnamon, a small drizzle of honey.

2) Repeat step one.

3) Eat it.

You can use any yogurt you’d like, but keep in mind that the more nutrient dense your food is, the better you’ll feel. Greek yogurt is a great, nutrient dense option, and flax is really good for your supply. Your baby and your body will thank you for putting such tasty, healthy food in your body.

If you have blood sugar concerns, stevia works great in lieu of honey, just as long as you use it sparingly. I use it as well and have found that less is definitely more with that potent herb.

What are your favorite, easy lactation boosting foods for on the go?

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Want another sweet treat snack that’s actually good for you? If you can do nuts, you’ll love this Banana Cashew Ice Cream or Almond Joy Bars.

IMG_2895Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge.

Carrie has extensive first-hand experience in vast array of medical and service fields. With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management.In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and author. She lives in Portland, Oregon with her husband and young son.

 

 

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