As I sit here at 26 weeks pregnant, I’m developing quite the collection of lactation smoothie recipes! My favorite thing about smoothies is how versatile they are: feel like a decadent, creamy avocado lactation smoothie? No problem! Feel like an icy, slushy-style tropical smoothie? You got it.
It gets even better, smoothies can easily be made:
- low carb
- full of protein
You can also add hidden vegetables (baby spinach, cucumber, kale, cauliflower… if you’re brave!) and things like protein powder or collagen powder for a nutritional boost. Annnnd, of course you can drink them for breakfast, as a light meal or as a snack. So convenient, especially when you’re breastfeeding!
This week I happened to have a bag full of avocados in my fridge – they’re ‘seconds’ so they’re an odd size (mostly tiny). Perfect size for a single serve smoothie! I also have a bag of frozen raspberries in my freezer… one of my favorite fruits for smoothies.
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Can I Drink Lactation Smoothies While Pregnant?
You sure can! I am. But, with some slight modifications.
Because I don’t actually need to be lactating right now, I’m avoiding adding Brewer’s Yeast to my smoothies, as I don’t want the aftertaste!
All the other ingredients are 100% healthy, pregnancy safe (provided there’s no current listeria warnings or anything over the ingredients in your state) and will provide a great boost to your nutrition.
I guess you could call it a healthy pregnancy smoothie?
Equipment Needed to Make a Smoothie
You definitely need a high-powered blender like a Vitamix or a Nutribullet to whip up a good smoothie. I love being able to throw in whatever I want to my smoothie and have it work out – ice cubes, frozen fruit, a handful of nuts – I personally use my Thermomix… so if you’ve got one of those you’re sorted!
I also have a cheaper, single-serve blender like this one which works out ok, so long as you aren’t trying to blend too many hard ingredients (or ice cubes).
What’s in my current favorite avocado lactation smoothie:
Avocado – a great source of healthy fats. It’s also very filling, which is awesome when you’re breastfeeding because the hunger is real. You don’t notice the flavor in a smoothie, so if you’re not a fan of the taste of avocados, this is a great way to work them into your diet! Avocados also give a smoothie a great texture – so thick and creamy!
Frozen Raspberries – naturally sweet and cold (helps your smoothie come out a nice drinking temperature). Raspberries are also on the lower carb side of things if you’re counting, which also means they’re less likely to spike your blood sugar levels (especially when in combination with the avocado.)
Pineapple – I just so happened to have some cut and ready to go in the fridge. Pineapple is good for Vitamin C and antioxidants. It’s a bit higher in carbs than the raspberries. You may have also heard of pineapple being used to induce labor naturally at home, however, the tiny quantity in this smoothie is not going to get labor going.
Brewer’s Yeast (Debittered) – famous for it’s milk boosting properties, you can add Brewer’s Yeast into this smoothie once your baby has arrived. The best kind to get is this one, which has been ‘debittered’ to take some of the strong aftertaste away.
Rolled Oats – oats are another well-known food that helps to increase your milk supply and they’re also a fabulous addition to a smoothie, adding creaminess and helping to keep you full.
Add these delicious ingredients together (along with a few others) and the result is a thick, decadently creamy sweet smoothie with delicious raspberry flavor and a slight tropical tang from the pineapple. Dreamy.
- 1 cup frozen raspberries
- 1/2 cup diced pineapple
- 1 small avocado, seed removed (or 1/2 standard avocado)
- 1 cup water or milk of choice
- 1/2 cup rolled oats
- 1 teaspoon stevia
- 1 teaspoon vanilla
- 1 tablespoon debittered Brewer's Yeast (optional)
- extra ice (optional - helps it stay icy cold and adds a bit of thickness)
- Add all ingredients into a high-powered blender and blend for 1 minute.
- Pour into a glass and enjoy.
Add your liquids and fruit to the rolled oats and leave overnight for a creamier smoothie. Don't leave the avocado in overnight as it can discolor.
I used an entire avocado in this recipe, but my avocado was tiny! The whole thing was probably equal to half a standard good-sized avocado.
Brewer's Yeast is optional, it's renowned for improving milk supply, however it also has a strong aftertaste. Choose a debittered variety for less of an aftertaste.
Optional add ins: handful of baby spinach, replace pineapple with half a frozen banana for creaminess.
Optional Add-Ins for Your Avocado Lactation Smoothie
- Chia Seeds – chia seeds are awesome in a smoothie and help to add thickness. If you have time, let the chia seeds sit in the liquids for 10-30 minutes before blending to let them really start to thicken up. Chia seeds also contain Omega 3, protein, calcium, fiber and antioxidants.
- Protein Powder – protein is so important during pregnancy and breastfeeding. Look for a pregnancy safe protein powder if you’re currently expecting. I always aim for unsweetened (even if it’s with an artificial or ‘natural’ sweetener) to keep things as additive free as possible. Try the Vega brand for a vegan variety – this is especially good if you or your little one has a dairy intolerance (because dairy in your diet can affect them). Check it out on Amazon.
- Nut Butters (or whole nuts) – if you’re dairy-free, nut milks are a great choice for your smoothie liquid… However, they can be expensive and you can get the same effect using water and a tablespoon of nut butter or a handful of nuts. Dairy-free is good if you think your baby might be reacting to dairy in your diet. I usually just throw in a handful (or two) of nuts in my smoothies and it works out great. The milder flavored nuts are usually the best: almond, cashew and macadamia. Pecan, walnut, and hazelnut are a little strong (though adding one or two won’t be overpowering and will make your smoothie even better for you).
- Flax Seeds – flax seeds are awesome in any smoothie and add their Omega 3’s and fibre to your drink without altering the flavor, it also works like a thickener. You can use ground flax seeds, LSA mix, or whole flax seeds.
More Reading on Breastfeeding and Milk Supply
- 19 Delicious Lactation Smoothies to Boost Your Milk Supply
- 22 Delicious Lactation Cookie Recipes to Increase Your Milk Supply
- 6 Breastfeeding Tips to Increase Your Milk Supply
- 31 No Fuss Healthy Snacks for Breastfeeding Moms
- The Ultimate Breastfeeding Class