Lactation Recipes: A Galactagogue-Friendly High Protein Breakfast

I have some absolute favorite lactation recipes that make eating well, and to support your body and babe a little easier post partum. This is one of my favorites. An easy way to up your protein, have a quick meal or tasty snack between meals, chili oil chickpeas and kale is a pretty daily meal option around these parts post partum.

Both kale and chickpeas are considered galactagogues—foods that increase or maintain lactation. Both are also rich in iron, and protein, two key ingredients for breastfeeding. Chickpeas are also rich in good fats, fiber, and folate. Kale also contains phytoestrogen—a nutrient that helps with supporting lactation.

I usually add pumpkin seeds and sesame seeds as a crunchy topping—giving a boost of calcium, more iron, protein, and fats, some good omega-3s. Iron is a key part of breastmilk production. Adequate oxygenation of your tissues, including your mammary glands (the glands responsible for creating breastmilk), relies on red blood cells—which requires iron. If you’re anemic, your mammary glands won’t get enough oxygen to work properly and produce more breastmilk.

Favorite Lactation Recipe: Chili Oil Chickpeas and Kale with Fried Eggs

Time: 20 minutes

Ingredients:

• 2 eggs

• Two healthy handfuls of chopped kale

• Half a can of chickpeas drained

• Spoonful of chili oil

• Drizzle of olive oil

• Handful of pumpkin seeds

• Sprinkling of sesame seeds

• Salt and pepper to taste

Directions:

1. Turn on a pan on medium heat and drizzle oil, and salt/pepper.

2. Drain, and add your chickpeas to the pan once hot.

3. Occasionally stir, and fry for 5-8 minutes.

4. Add pumpkin seeds, sesame seeds, and kale, tossing to get the kale covered.

5. Fry for another 5-10 minutes or until ingredients start to brown.

6. Place your kale-chickpea mixture on a plate, and fry your eggs to desired setting.

7. Plate your eggs, and serve.