These Lactation Green Smoothie Parfaits have been on rotation over here and for a good reason! They’re delicious, loaded with nutrients, and contain ingredients that are known to promote breast milk production.
Ever since having my baby 3 months ago, I’ve been doing everything I can to increase my milk supply. Some things haven’t worked and others have made a noticeable difference. Some of the foods that have helped me a lot have been oats, flax seeds, brewer’s yeast, almonds, and greens (especially kale!).
I try to consume these foods in different ways on a daily basis. Breakfast is usually a bowl of oats with flax and chia seeds or this lactation green smoothie parfait. You can also have the smoothie on its own–without the chia pudding–as a light and nourishing snack. My tahini chocolate chip lactation cookies are another delicious and nutritious snack option, which I’ve found super helpful as well.
I prefer to use kale as the base as I’ve found it works better than other greens in increasing my supply. Feel free to experiment though and try other greens you have available. Moringa powder is another superfood I like to add, which is rich in iron, calcium, vitamins A, E, K, and protein. It’s also known to be a natural galactagogue, promoting the flow of a mother’s milk. I understand it’s not an ingredient most people have on hand, so you can skip it if you can’t find any. Even without the moringa, these parfaits are loaded with vitamins, minerals, phytonutrients, protein, fiber, and healthy fats, which will surely be helpful and satisfying.
Please leave a comment below or tag me in your photos @nutriholist #nutriholist on Instagram or Facebook if you try this recipe and let me know if you also noticed a difference. Enjoy! XO
Lactation Green Smoothie Parfait
Ingredients
Chia Pudding:
- 4 Tbsp chia seeds
- 1 cup almond milk
- 1/2 tsp vanilla extract
- Optional: 1/2-1 tsp pure maple syrup
Green Smoothie:
- 2 cups packed kale or spinach
- 1/2 cup oats
- 4 Tbsp flax seeds
- 1 large banana (or 2 small)
- 1 apple
- 1 tsp cinnamon
- 1/2 tsp vanilla
- 1 1/2 cups water
- Optional: 2 tsp moringa powder
- Optional: 2 scoops pasture-raised collagen
Instructions
- For the Chia Pudding: Mix the chia seeds with almond milk, vanilla, and maple syrup if desired. Stir a few times until the seeds are all covered with liquid. Let it sit for a few minutes to gel while preparing the smoothie.
- For the Green Smoothie: Add all the ingredients to a blender and blend until smooth.
- Assemble: Pour the chia pudding into glasses or jars and top with the green smoothie. Garnish with berries, coconut flakes, nuts, or seeds and enjoy!
