Good nutrition plays a vital role in breastfeeding and for a new mum, it can be difficult to maintain a balanced diet. Optivance have formulated the mummy smoothie especially for breastfeeding mums to provide extra nutritional goodness at a time when they need it most.
Kristy Peterson is the nutritionist behind formulating such a much needed product for breastfeeding mums and has put together a list of her favourite recipes to help you enjoy.
This blueberry and banana smoothie is the go-to, all time fave and most popular mixed with the Mummy Smoothie. It is packed full of antioxidant rich ingredients, fibre and health fats.
Blueberries are one of the highest antioxidant rich foods of all common fruits and vegetables, protecting your body from free radicals that cause havoc on health. They have been shown to improve brain function and memory, a common complaint experienced by new mothers. Rich in vitamin C, 1 cup of blueberries provides 25% of your RDI of vitamin C, which supports immune system function, healing and collagen synthesis. Bananas are rich in fibre and resistant starch, which can both assist with balancing blood sugar levels as well as enhancing digestive health. Then there is the little hemp seed, it is a nutritional powerhouse, consisting of high protein, rich healthy omegas, vitamins and minerals. They are a great source of vitamin E and minerals such as magnesium, potassium and calcium. Amazing nutrient dense food for mother and baby which partners perfectly with the mummy smoothie ingredients.
ADD in’s; Greek yoghurt or coconut yoghurt for a creamier texture, chia seeds, flax seeds, goji berries to increase antioxidant status.
The ever so loving ‘Green Smoothie’ that’s really made a stance in the smoothie department over the last few years. This one is easy to make, highly nutritious, energising and filling. Perfect for mums on-the-go.
Coconut water is extremely hydrating and acts as an electrolyte, whilst spinach is alkalising and full of non-haem iron. Then there is the luscious avocado who is full of beneficial fats and fibre keeping you fuller for longer, is incredibly nutrient dense for mother and baby and great for optimising absorption of fat-soluble vitamins
Sesame seeds (tahini) are an extremely rich source of calcium and contain estrogen like plant properties that can enhance breastmilk whilst also replenishing mother’s calcium stores. Flaxseeds also contain phytoestrogens and can support breastmilk supply whilst providing essential fatty acids for baby’s neurological development. Almonds are high in proteins and fatty acids and are also considered galactagogues, which can increase milk supply.
ADD in’s; oats contain plant estrogens which are associated with increasing and supporting milk supply, they contain the fibre Beta-glucan, which also acts like a galactagogue (increases milk supply) as well as a beneficial fibre for digestive health.
Cacao Powder, not to be confused with cocoa, is a superfood loaded with flavonoids and magnesium. One of the richest sources of magnesium, it can help with combatting fatigue, aiding in restorative sleep and help in nurturing the nervous system, it can help boost mood and improve cognitive function.
Blend together and enjoy!
Top with a drizzle of cacao nibs.
Medjool dates are a caramel flavoured, nutrient dense, sweet treat that have been used for centuries to provide a rich source of vitamins and minerals. Anecdotal reports are said that dates help to increase prolactin, the hormone that tells your body to produce milk. They are naturally sweet for a pick me up, high in fibre and calcium rich. Dates also contain tryptophan, an amino acid that is required as a precursor for making serotonin (our feel-good neurotransmitter). In the middle east, fresh dates are given to mothers straight after giving birth.
Avocados are full of beneficial fats and fibre keeping you fuller for longer, are incredibly nutrient dense for mother and baby and great for optimising absorption of fat-soluble vitamins.
Greek Yoghurt is high in protein and lower in lactose. Contains a great serving of calcium and will make smoothie creamy and delicious.
Flax seeds are full of essential fatty acids and phytoestrogens, it is thought that flax seeds can help increase your milk supply whilst delivering a great source of plant based omega 3 fatty acids, they also make the smoothie rich and creamy!Serves 1
Blend together and enjoy!
BREAKFAST ON THE RUN
Blend together and enjoy!
Top with a drizzle of honey.
This one is great for mums on the run.
Oats contain plant estrogens which are associated with increasing and supporting milk supply, they contain the fibre Beta-glucan, which also acts like a galactagogue (increases milk supply) as well as a beneficial fibre for digestive health.
Hemp seeds, little nutritional dynamos, consisting of high protein, rich healthy omegas, vitamins and minerals. They are a great source of vitamin E and minerals such as magnesium, potassium and calcium.
Chia seeds are an excellent source of protein, calcium, iron, fibre and essential fats, all of which are essential for breastfeeding mothers. Chia can help with assisting weight-loss as they are high in soluble dietary fibre, they can help you feel fuller for longer.
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