A Day of (Dairy-free) Galactagogues

Galactagogues are foods that boost breastmilk production. Some people swear by them, others see no impact. Either way, the foods are generally healthy, filling options.

Here’s an example of what a day full of dairy-free lactogenic foods looks like:

AM Pumping Fuel:

A mug of green tea and an apple help me start the day. (If you want to really amp up the milk supply, you could substitute fenugreek tea for the green tea.)

Green Tea and an Apple

Green Tea and an Apple

Breakfast: 

A big serving of water along side a bowl of quinoa and flax hot cereal, topped with blueberries, a touch of vanilla extract, a drizzle of honey, and a hearty dash of cinnamon is a nice start on days I don’t feel like having my usual smoothie.

Quinoa & Flax Hot Cereal with Water

Quinoa & Flax Hot Cereal with Water

Snack on the Go: 

A Dark Chocolate Chunk KIND bar with water is easy, portable, tasty, filling, and (importantly for me) dairy-free.

Dark Chocolate KIND Bar and Water

Dark Chocolate KIND Bar and Water

Lunch:

Lots of water with roasted portobello mushroom stuffed with a veggie-packed grain salad topped with hummus (Veggie-ful Grain Salad ingredients: dressing- oil from the drained artichoke hearts mixed with balsamic vinegar; salad- raw chopped fennel; raw chopped English cucumber; drained, rinsed, and chopped canned beets; drained and rinsed canned chickpeas sauteed in extra virgin olive oil, tumeric, chili powder, garlic powder, cumin, salt, and pepper; julienned jarred roasted red peppers; drained (oil reserved for dressing) and chopped jarred artichoke hearts; a dollop of olive spread; Wegmans Food You Feel Good About Sunrise Blend (wheat bulgur, buckwheat groats, quinoa flakes, and red rice) prepared according to package instructions with garlic powder, salt, pepper, and a bay leaf in the boiling water)

Roasted Portabello Mushroom Stuffed with Veggie-ful Grain Salad Topped with Hummus

Roasted Portobello Mushroom Stuffed with Veggie-ful Grain Salad Topped with Hummus

PM Pumping Fuel:

A mug of green tea, two pieces of Bark Thins Dark Chocolate Coconut, and water, because everyone deserves a treat.

Bark Thins Dark Chocolate Coconut and Green Tea

Bark Thins Dark Chocolate Coconut and Green Tea

 

Snack:

More water and half a sandwich (extra virgin olive oil, avocado, tomato, salt, pepper, nutrional yeast, and sprouts on one slice of Food for Life Ezekiel 4:9 Sprouted Grain Bread) is a satisfying, healthy snack. Make sure to throw back some water too!

Half of an Avocado-Sprout Sandwich

Half of an Avocado-Sprout Sandwich

Dinner:

Lots of water and smoked chicken with roasted veggie pasta (Roasted Veggie Pasta Recipe: chopped fresh fennel, red onion, zucchini, baby bella mushrooms, tomatoes, carrots, and bell pepper are drizzled with extra virgin olive oil and sprinkled with salt, pepper, basil, and fennel seeds. The veggies are roasted then stirred together with cooked pasta. The mixture is drizzled with extra virgin olive oil and a bit of the startchy pasta water, then seasoned with fresh minced garlic, as well as garlic powder, onion powder, salt, pepper, red pepper flakes, brewers yeast, and nutritional yeast.)

Smoked Chicken with Roasted Veggie Pasta

Smoked Chicken with Roasted Veggie Pasta

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