This yummy green lactation smoothie made with peach, banana, spinach and avocado is packed with fiber, protein and healthy fats. It’s a perfect breakfast smoothie for nursing moms (and the whole family, too!).
Breastfeeding women are often worried about their milk supply. Trust me, working at a WIC clinic I see plenty of lactating women worried they aren’t giving their baby enough to eat. And I get it – I’ve nursed all four of my kids and struggled with the same thoughts and worries.
Which is why, being a dietitian, I often turn to foods to help – in addition to more skin-to-skin, and breastfeeding and/or pumping, of course.
Smoothies are super easy to make and are usually done in about 5 minutes. I know time and ease of preparation are important to busy, sleep deprived mamas.
INGREDIENTS
The ingredients in this green smoothie are all whole foods-based. There is no added sugar, just all-natural sugars. I use regular cow’s milk in this recipe. However, feel free to swap it out for your favorite non-dairy milk to make it vegan.
I prefer to freeze my banana slices beforehand because it make the smoothie an icier consistency. However, if you forget or don’t have time, a regular room-temperature banana will work just fine. You could also freeze the avocado in slices, if you want.
RECIPE FAQ
What makes this a lactation smoothie?
Some of the ingredients in this smoothie are what’s known as galactagogues. Galactagogues are foods or herbs that are thought to promote lactation.
In this smoothie I chose to include the galactagogues of oats, brewer’s yeast, spinach, and flax seed. Another example of a lactation-promoting recipe is my lactation boosting oatmeal raisin cookie oatmeal.
Can I drink lactation smoothies if I’m not breastfeeding?
Absolutely! Though some of the ingredients in this smoothie are known to promote lactation, it doesn’t mean you will start making milk simply by eating them.
If not breastfeeding or nursing, I recommend making the smoothie as is but without the brewer’s yeast powder. Sometimes brewer’s yeast imparts a bitter flavor. If you do use it, I recommend using Solgar brand (affiliate link) because it tends to not be as bitter as other brand’s I’ve tried. However, I don’t even taste/notice the half teaspoon in this recipe.
So for all the non-breastfeeding people let’s just call this a healthy peach banana green smoothie. Drink up!
Is this recipe healthy?
Of course! Nursing mamas need some good-for-you nutrition to help give them energy and nutrients to feed their baby.
This green lactation smoothie is packed with vitamins and minerals, such as vitamins A and C, calcium, iron, B vitamins, folate, choline, potassium, manganese, magnesium and zinc.
This smoothie has 440 calories (using 1% milk) and contains 12.3 grams of fiber and 18.6 grams of protein. Breastfeeding women need extra calories to help with milk production. This smoothie is a healthy way to add a bit extra in! There is 11.6 grams of fat, but the majority of those are healthy unsaturated fats, thanks to the avocado and flax seed.
There is no added sugar in this smoothie! All the sugar is natural sugar from the milk, banana, peaches, lemon juice, and date.
If you are watching your carbohydrate intake, it’s important to note that smoothies in general are usually higher in carbs. This is due to the fact that they contain fruit, milk and sometimes fruit juice or added sugar like honey, maple syrup or table sugar. Keep in mind that this recipe makes 1 large smoothie. If needed, you can only drink half and have a small side such as a hard boiled egg to decrease carbohydrates.
By using whole fruits to sweeten this smoothie, it adds fiber. This will have a positive impact on blood sugar levels. However, if you have diabetes you will still need to check your blood sugar levels to see how this smoothie affects you.
For normal healthy postpartum women, this would make an excellent breakfast smoothie!
If you try this recipe, feel free to give it a rating and/or comment below!
MORE SMOOTHIE RECIPES
- Mango Turmeric Smoothie – A fresh, immune-boosting smoothie that is guaranteed to brighten up your morning.
- Strawberry Banana Chocolate Smoothie – A delicious and healthy way to get your chocolate fix in at breakfast!
- Peanut Butter Banana Oatmeal Smoothie – Another smoothie with oats, which would be another easy lactation-promoting smoothie to add to your arsenal of quick breakfasts.
- Wild Blueberry Vanilla Smoothie – A perfect balance of flavors, this blueberry smoothie hits all the right notes when you are looking for something sweet, simple, and tasty.
- Wild Blueberry Mint Smoothie – Sweet mint flavor combined with juicy blueberries makes a refreshing combination in this recipe.
- Peachy Green Smoothie Bowl – Switch things up by making a smoothie bowl. This recipe is fun to make and even more fun to eat!
- Immune Boosting Wild Blueberry Beet Smoothie – Another delicious smoothie recipe with ingredients that will help increase your immune system and satisfy your hunger.
Green Lactation Smoothie
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Yield: 1 large smoothie 1x
- Category: breakfast
- Method: blender
- Cuisine: American
- Diet: Gluten Free
Description
This yummy green lactation smoothie made with peach, banana, spinach and avocado is packed with fiber, protein and healthy fats. It’s a perfect breakfast smoothie for nursing moms.
Ingredients
- 1 cup milk of choice
- 1/4 small avocado
- 1/2 medium banana (preferably frozen slices)
- 1/2 cup frozen peach slices
- 1/2 cup packed spinach
- 1 medjool date, pitted
- 1/4 cup rolled oats
- 1 Tablespoon milled flaxseed
- 1/2 teaspoon brewer’s yeast powder
- 2 Tablespoons lemon juice
- 1/2 teaspoon vanilla extract
Instructions
- Place all ingredients into a blender. Blend 60 seconds, or until it reaches your desired consistency.
- Pour into a cup and enjoy!
Notes
The nutrition info is calculated using 1% milk.
Nutrition
- Serving Size: 1 smoothie
- Calories: 440
- Sugar: 43 g
- Sodium: 140 mg
- Fat: 11.2 g
- Saturated Fat: 2.6 g
- Trans Fat: 0 g
- Carbohydrates: 74 g
- Fiber: 12.3 g
- Protein: 18.6 g
- Cholesterol: 12 mg
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