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What’s in my favorite blueberry lactation smoothie:
Frozen Blueberries – naturally sweet and cold (helps your smoothie come out a nice drinking temperature). Blueberries are also on the lower carb side of things if you’re counting, which is helpful if you have/ have had gestational diabetes during pregnancy.
Pineapple – Pineapple is good for Vitamin C, bromelain and antioxidants. You may have also heard of pineapple being used to induce labor at home, however, the small amount in this smoothie won’t have any effect.
Rolled Oats – another great milk boosting food that works beautifully in a smoothie, adding creaminess and helping to keep you full.
Chia Seeds – contain lots of calcium and Omega 3’s. They also help make a thick and delicious smoothie as they swell in liquids and release a gel.
Baby Spinach – gotta get your greens in! If you want to eat more vegetables, try adding baby spinach into your smoothie. You won’t taste it, but you’ll get the nutritional benefits of it.
Banana – great for sweetening your smoothie naturally, bananas also help make it super creamy (especially if you take the time to freeze the banana overnight). Bananas contain lots of healthy vitamins and minerals too, like potassium.
Almond Butter – almonds are a great source of magnesium, potassium and antioxidants. They help balance out an otherwise sweet and fruity smoothie with some healthy fats.
Brewer’s Yeast (Debittered) – Brewer’s Yeast is the most well-known milk boosting supplement out there. Add Brewer’s Yeast into this smoothie once your baby has arrived, but if you’re still pregnant, go without. The best kind to get is this one, which has been ‘debittered’ and helps with the aftertaste.
Add these delicious ingredients together (along with a few others) and the result is a super thick, sweet and delicious smoothie that would be a fabulous smoothie bowl.
How Much Brewer’s Yeast for Lactation Smoothie
Brewer’s yeast is one of the most popular milk-boosting supplements you can add to your lactation smoothie… but how much do you actually need?
You want to balance effectiveness vs that bitter aftertaste!
I recommend trying 1 tablespoon – if it’s too much, you can always adjust down. This recipe is packed full of other milk making ingredients so it won’t matter if you put in a little less.
What Milk Should I Use In My Lactation Smoothie?
The number of milks and alternative milks out there is crazy. So, which should you use?
This smoothie would taste great with pretty much any milk or milk substitute:
- dairy milk
- almond milk
- coconut milk
- soy milk
- coconut water
- fruit juice (skip the sweetener and possibly the pineapple if choosing to base the smoothie on juice – it’ll be sweet enough!)
Choose whichever suits you and your baby the best.
Equipment Needed to Make a Smoothie
To make a good smoothie you need a high-powered blender like a Vitamix or a Nutribullet. I love the ease of being able to throw whatever I want into my smoothie and have it turn out fine – ice cubes, frozen fruit, a handful of nuts – I use my Thermomix.
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 (like nuts or or ice cubes).
Lactation Smoothie Freezer Packs
I love make ahead meals. My freezer sure gets a work out when it comes to preparing for postpartum too… and one of my favorite things to freeze are smoothie packs!
Smoothie packs are so convenient:
- you buy all the ingredients you need in bulk (so you don’t go to make your smoothie one morning and find out you ate the last banana yesterday)
- you make your packs and use up all your perishable ingredients (no waste!)
- all you need to do is add liquid, blend and you’ve got an instant, perfectly frosty smoothie for breakfast or for a snack!
You can make this blueberry lactation smoothie into a freezer pack really easily by adding all ingredients (except the liquids) into ziploc sandwich bags. Stack them as flat as possible in your freezer and then when you’re ready to whizz them up, just break the ingredients up into your blender and add liquids. Blend and you’re good to go!
- 1 - 1 1/2 cups unsweetened almond milk
- 1 cup frozen blueberries
- 1 frozen banana (sliced prior to freezing)
- ¼ cup almond butter
- ¼ cup rolled oats
- 2 tablespoons flax seeds or chia seeds
- 1 to 2 teaspoons Stevia
- 1 handful of baby spinach
- 1/2 cup pineapple pieces
- 1 tablespoon Brewer's Yeast (optional)
- Add all ingredients into your high speed blender.
- Mix on high for 1-2 minutes (this will depend on your blender.)
Use unsweetened vanilla almond milk for a touch of vanilla, or substitute coconut water for added electrolytes.
If you don't have almond butter and you do have a high powered blender, substitute a handful of whole almonds.
Optional Boosters for Your Blueberry Lactation Smoothie
- Protein Powder – protein is very important during pregnancy and while breastfeeding. I always choose 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 your little one has a dairy intolerance (because dairy in your diet can transfer through breast milk and affect them). Check it out on Amazon.
- Flax Seeds – flax seeds are great in a smoothie because they contain Omega 3’s and fibre and won’t alter the flavor, it also works like a thickener. You can use ground flax seeds, LSA mix, or whole flax seeds.
- Coconut Water – coconut water is still incredibly popular and for good reason, it has major health benefits and contains loads of electrolytes, potassium and sodium, calcium, antioxidants and magnesium… and more! It also doesn’t taste coconutty at all, so don’t worry if you’re not a fan of the flavor, you won’t taste it in the smoothie.
More Reading on Breastfeeding and Milk Supply
- Pumpkin Spice Lactation Smoothie The Ultimate Fall Smoothie
- Lactation Smoothie Recipes Milk Boosting Smoothies for New Moms
- Avocado Lactation Smoothie
- 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