According to my husband, this is our Kiwi Banana Smoothie with a handful of spinach, but it is also my Green Lactation Smoothie boosted with all good things a mother needs during breastfeeding. So, Moms read on! Guys, don’t get discouraged. My husband loves it too. 🙂
Simple green smoothie ingredients
I selected all the ingredients very carefully to make this lactation smoothie recipe. They are all there for a reason.
- Spinach leaves
- Fortified almond milk
- Chia seeds
- Hemp powder
Nutrients in the lactation smoothie
First, a quick disclaimer: All data is coming from Cronometer calculated for a 30 something average height average weight breastfeeding mom drinking the whole smoothie in one go 🙂
This lactation smoothie recipe gives you 2 servings, which is around 0.4 liters (~2 cups). Although, I can drink it in one go. :))) So in total, it is 435 Calories (16.5g protein). Awesome, right?
So why did I choose these smoothie ingredients?
- Kiwi is so high in Vitamin C that eating only one can almost cover your needs for the day. This recipe calls for two so I am at 130%.
- Raw baby spinach leaves cover way more than your Vitamin A (130%) and K (320%) needs for the whole day. Not to mention high in folate (23%) and in iron (18%).
- Banana adds natural sweetness and will give you energy in the form of fibers and carbs (15%).
- Fortified almond milk is to get you a lot of Vitamin D, E, B12, and Calcium (47%).
- Chia seeds are added for healthy Omega 3 fats (137%) and more iron (18%).
- Oats are also there for iron, but also to provide calories and fullness.
- Hemp powder is just to boost the protein (6g) and the iron (34%) content of this already amazing lactation smoothie.
- Lime is for the taste as you don’t really lack any Vitamin C now.
However, this smoothie is not a magic potion. When you drink it, your milk will not double immediately. But, it is a perfect way to get a large number of nutrients. It can definitely be part of a healthy diet that at the end help your nurse your baby as long as you want.
Are smoothies good for lactation?
Yes, because the key thing during breastfeeding is getting a wide variety of nutrients. Not only for your little one to grow, but also for you to keep your energy up. Trust me, as a mommy of two, you need it. While I was pregnant and worrying about whether I eat enough, my OBGYN said that
Don’t worry, the baby will gets everything she needs from you. The question is whether there is anything remains for you.
I have a similar attitude towards breastfeeding now. I try to eat a wide variety and hope it gets to my baby girl and remains some for me. If you’d interested in reading more about breastfeeding, take a look at this article at La Leche League (No.1. worldwide breastfeeding support organization) titled Breastfeeding on a Vegan Diet.
I also recommend the following articles on vegan foods during breastfeeding:
- Breastfeeding on a Plant-based Diet by Raise Vegan
- It is never too early to think about nutrition by The Veggie Society
- The Myth of the “Breastfeeding Diet” by Emily (Journey of Parenthood)
How to make kiwi banana smoothie?
Now, it truly is easy. Add the kiwis, the banana, the spinach leaves, the milk, the juice of a lime and the what I call them smoothie boosters (chia seeds, oats, and hemp powder) to your blender and blend them until nice and creamy. If you choose frozen bananas, then you will get a colder but still drinkable smoothie, which is quite refreshing.
This recipe is raw vegan, vegetarian and WFPB-friendly (whole foods plant-based). However, it is only gluten-free if you buy certified gluten-free rolled oats like this one. Oats are naturally gluten-free, although they are usually cross-contaminated with other grains. If you are interested to read more about oats, you can always visit the UK’s Coeliac Website.