Since I became a mother I have learned how to be more efficient if I want to get something done during the day. Caring for a small baby is a full-time job, one that I am privileged and happy to have, because it literally pays off instantly – you just need to look at your baby’s face! For me it is even more important now to eat healthy, as I am nursing my baby. What I eat affects not only my health and wellbeing, but my milk supply and nutrients. Just as I was eating for both me and my baby while pregnant, it is important to continue doing so while breastfeeding. But in difference to when I was pregnant, cooking can nowadays feel more like a treat that a daily routine. I am doing my best to prepare my food, and have found some simple ways to still cook and eat whole foods, even when I have less time for cooking. One of those ways is to make a daily smoothie. This one is perfect because it takes 2 minutes to prepare, tastes delicious, and is full with nutrients.
Here is why this smoothie is perfect for nursing moms, or anyone, who is busy:
- Frozen fruits & vegetables
I love adding leafy greens to my smoothies, but washing and chopping them takes time. Adding a few frozen cubes of spinach to my blender, saves me time. Frozen veggies and fruits tend to be cheaper too!
Women who breastfeed need more protein than non-nursing women. Protein is an important component of breastmilk, and its consumption can help maximise milk supply, so make sure you eat protein-rich foods. I add plant-based protein powder to my smoothies, and also consume foods, rich in plant-based protein.
It is very important to keep a healthy calcium levels in your body while breastfeeding. If you don’t consume enough of this mineral your body extracts it from your bones to optimise its level when pregnant and nursing. This can lead to some health issues later on. If you don’t consume dairy, than make sure your plant milk contains calcium, and eat calcium-rich foods, such as leafy greens, tofu, broccoli, and dried figs.
So here is the recipe for my favourite smoothie currently. You won’t even taste the vegetables in it, I promise!
Ingredients (Serves 2)
- 2 frozen cubes of spinach
- 6-7 frozen cauliflower heads
- 1 banana
- handful of frozen blueberries
- 200ml calcium-fortified plant milk
- 20gr of plant-based protein powder (I use Vega Sport Chocolate)
Add all the ingredients in a blender and blend well, until you get a thick and smooth consistency.