No Bake Lactation Energy Bites

No Bake Lactation Energy Bites

I’m in love with these little lactation energy bites!  They are so easy to make and they taste great too.  I do fancy my lactation cookie recipe, but these have some of the same great ingredients in them that help boost milk production and they take a fraction of the time to make.

At some point in your breastfeeding journey you may notice a decrease in your milk production.  This can happen for different reasons, but don’t fret, you can eat certain foods that will help boost your supply.  Eating milk producing foods is just one way to help your supply.  There are teas and other techniques that can help boost your breastmilk too, but having some of these no bake lactation energy bites on hand will be one thing you can eat as soon as you sense a dip in your production.

These no bake lactation energy bites include the following milk boosting ingredients:

  • Peanut butter
  • Brewer’s yeast
  • Flaxseed
  • Oats

Peanut butter is the perfect snack even on it’s own when you’re hungry and breastfeeding.  It is a great source of protein and will give you a boost of energy and the healthy fats it contains help to boost milk supply.

Brewers yeast contains B-vitamins which help boost energy.  It also contains chromium, selenium, iron, and protein.  Along with the B-vitamins, the protein and iron will help with energy and even elevate mood.  I wasn’t able to find any brewers yeast on island, but I used this nutritional yeast instead.  Yeasts are from the fungi family.  Brewers yeast and nutritional yeast are deactivated so they won’t have any frothy or leavening ability.  You can use these 2 yeasts (brewers or nutritional) in your recipes, but don’t use baker’s yeast!

Flaxseed is an amazing superfood and is chalk full of omega-3 fatty acids, antioxidants, B-vitamins, and lignans that fight cancer cells and lower the risk of heart disease.  And flaxseed helps boost milk production!

Oatmeal is a good source of iron and it’s known that an anemic mother can see a decrease in her milk supply.  It therefore makes sense that eating foods rich in iron will help to increase milk supply.  I actually used Bob’s Red Mill Old Country Style Muesli because it has the oats, but also a lot of other yummy bits like raisins, dates, sunflower seeds, rye, barley, flaxseed, and walnuts.  If that’s too much for you just use regular oats – dry, not cooked.

No Bake Lactation Energy Bites
 
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These little balls of goodness are full of great milk producing ingredients. When there's no time to bake whip up a batch of these and you'll be set!
Author:
Recipe type: Snack
Serves: 15 balls
Ingredients
  • 1 cup peanut butter
  • 2 cups oats (or muesli)
  • 1 tbs chia seeds
  • 2 tbs ground flaxseed
  • 2 tbs brewers yeast (or nutritional yeast)
  • ⅓ cup honey
  • 1 tsp almond extract
Instructions
  1. Combine all ingredients in your Kitchenaid Mixer with the paddle attachment and set to stir until ingredients are combined.
  2. Use the tablespoon measure to scoop out the mixture and make balls.
  3. Eat immediately or store in a sealed container in the refrigerator for up to 7 days.
Notes
Add a handful of chocolate chips to add some flavor and texture!

The cool thing about these no bake energy lactation bites is that while they will help to boost milk supply of a breastfeeding mother they can also just be eaten by anyone for their healthy and energy boosting ingredients!  It’s a healthy snack full of protein, iron, fiber, and B-vitamins.  So even if you’re done breastfeeding I highly recommend keeping some of these on hand.

I’d love to hear what you think!  Did you make this recipe?  Tell me in the comments below.

Xo,
Emmy

 

3 Ingredient Dill Dip

3 Ingredient Dill Dip

You. Guys.  This dip is so easy and it’s very handy!  I absolutely love it! This delicious dill dip is perfect for when you need something to bring to a party or just a snack to keep in the fridge for yourself.  This 3 ingredient dip is a breeze to whip up and it actually tastes better a day later when the dill really sets in.  I like to eat it with pretzels or fresh cut veggies for a healthier option.
3 Ingredient Dill Dip
 
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This is a super easy recipe that I use if I need to bring something to a party or if I just want a snack in the fridge.
Author:
Recipe type: Snack
Serves: 1 cup
Ingredients
  • ½ cup Sour Cream
  • ½ cup Mayonnaise
  • 2 tbs dill weed
Instructions
  1. In a sealable container combine all ingredients and chill in the fridge.
  2. You can add a dash of salt if you want, but I find the salt on the pretzels is usually enough.
  3. This dip gets better with time so if you can, let it sit in the fridge for a couple hours before serving so the dill flavor can really come out.
Notes
This recipe is really easy to play with the ratios. If you find you like more of a sour cream taste than mayo simply adjust the amounts accordingly.

Can be served with pretzels or fresh cut veggies for a healthier option.
 
Delicious & Simple Humus Recipe

Delicious & Simple Humus Recipe

Ahh the chickpea!  Such a cuter name than garbanzo, but garbanzo is pretty fun to say.

This little Mediterranean/Middle Eastern bean is packed with protein and fiber and loaded with other amazing vitamins and nutrients.  IT contains: iron, vitamin K, zinc, manganese, magnesium, calcium, phosphate, vitamin C, potassium, vitamin B-6, selenium, folate, and the list goes on!  This long list of nutrients helps maintain healthy weight, lower cholesterol, minimizes inflammation, strengthens bones, balances blood glucose levels, and supports good digestion.

Chickpeas are super versatile too, they can be added to salads and soups, roasted with some seasoning, or ground up into yummy humus and eaten as a dip with veggies or a spread on sandwiches.

This humus recipe is super easy and really healthy!  I like to keep some in my fridge to snack on with raw veggies or pita bread.  Plus, it’s an easy party favorite whether you are hosting or attending! Give it a try and let me know what you think in the comments below!

Delicious and Simple Humus Recipe
 
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Author:
Recipe type: Snack
Serves: 1.5 cups
Ingredients
  • 1 Can Chickpeas/Garbanzos
  • 1 Small Clove Garlic
  • 3 Tbsp Olive Oil
  • Juice from 1 Small Lemon
  • 1 Tsp. Salt
  • Paprica for garnish
Instructions
  1. Add all ingredients to a Magic Bullet, food processor, or blender and blend until creamy!
  2. Once blended and smooth transfer to a bowl or resealable container and sprinkle some paprika for garnish.
Notes
Add fun toppings too like olives, pickled onions, feta cheese, or pine nuts.

If your humus comes out slightly bitter you can fix this by adding some sugar until it balances the flavor.

 

Super Simple Salmon Recipe

Super Simple Salmon Recipe

I am obsessed with this salmon recipe!  First, because I love salmon, but second because it is sooo easy to make!
This recipe will be in your oven in minutes giving you time with your kids while it cooks.

Salmon is also a superfood because it contains omega-3 fatty acids, which help protect your heart.  Salmon is a great source of protein and potassium, it’s high in B vitamins and packed with selenium, which protects bone health, improves thyroid function, and reduces the risk of cancer.  Consuming salmon twice a week can also help benefit weight control and fight inflammation.  All in all, salmon is pretty amazing!

Super Simple Salmon Dinner
 
Author:
Recipe type: Dinner
Ingredients
  • 1 lb. salmon
  • ⅛ cup honey
  • ⅛ cup soy sauce or liquid aminos
Instructions
  1. Place salmon on a sheet of foil and fold up the edges so it will hold the marinade
  2. Combine honey and soy sauce
  3. Pour the combination evenly over the salmon
  4. In the oven: place the foiled salmon on a baking sheet or in a baking dish and fold the foil over the top of the salmon to cover. Bake in the middle rack at 350 for 20-30 minutes. Cook time will vary depending on the thickness of the salmon. Check your salmon periodically and spoon the sauce from the bottom over the top to add flavor.
  5. On the grill: fold the foil over the top of the salmon to seal it and place the foil pack directly on the grill. Cook for 20 minutes, checking periodically.
Notes
Serve over jasmine rice or quinoa.

Make another foil pack of veggies drizzled in olive oil, salt & pepper and place in the oven or on the grill next to your salmon to make this meal complete!

 

Easy One Pan Coconut Lime Chicken w/ Cilantro Recipe

Easy One Pan Coconut Lime Chicken w/ Cilantro Recipe

I just threw this together last night and I’m pretty sure it’s going to be one of my favorite go-tos from now on!

Delicious and simple!  This easy one pan coconut lime chicken dish will have a warm meal on your table in no time.

Plus, this is a super healthy meal.  Did you know coconut milk and lime juice both lower blood pressure and cholesterol?  They also helps to build muscle and lose fat and aid in healthy digestion?!  Double win for this recipe!

 

Easy One Pan Coconut Lime Chicken
 
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Delicious One Pan Coconut Lime Chicken w/ Cilantro
Author:
Recipe type: Dinner
Serves: 4
Ingredients
  • 1 Tbsp Coconut Oil
  • ½ Medium Onion Chopped
  • 2 Cloves Garlic Minced
  • 1 lb. Chicken Tenderloins (or Breasts)
  • 1 Can Coconut Milk
  • Juice from 1 Lime
  • Salt
  • Pepper
  • 1 Tbsp Cornstarch
  • Chopped cilantro for garnish
Instructions
  1. Place the chicken in a medium baking dish - I used this because it is flat on the bottom. You could also use a bowl.
  2. Using a salt and pepper grinder sprinkle both over the chicken, turn the chicken over and repeat.
  3. Add ½ of the can of coconut milk and the lime juice to the bowl
  4. Rub the minced garlic into the chicken meat evenly (I do this after adding the coconut milk because then the milk won't wash the garlic off the chicken)
  5. Set the bowl aside
  6. Heat a large skillet and add coconut oil
  7. Add chopped ½ onion to the hot coconut oil and sauté until translucent, about 4 minutes
  8. With tongs move the chicken tenderloins to the pan - do not discard the milk.
  9. Cook the chicken, turning over to cook evenly. When it's almost done add the coconut milk from the bowl to the pan, reduce heat and simmer for about 5 minutes. The liquid will get a bit watery as it cooks so add another ¼ of the can of coconut milk to the pan along with 1 tbsp. cornstarch to thicken the sauce.
  10. Remove from heat and serve over jasmine rice or quinoa and top with chopped cilantro for garnish.
Notes
To spice it up a bit add a jalapeño or scotch bonnet pepper.

Easy Ways to Make Your Water More Interesting

Easy Ways to Make Your Water More Interesting

If you are pregnant or breastfeeding you need to up your water intake significantly to stay hydrated. The Office on Women’s Health, a US based resource, recommends that pregnant women drink 10 cups (2.4 liters) and breastfeeding women drink 13 cups (3.1 liters) of fluids a day! Your body is working so much harder during pregnancy and breastfeeding and it’s essential to support those systems with extra fluids.

Keep in mind that water should be the main form of fluids you consume because it’s the purest form of hydration, readily available, inexpensive, and calorie-free, but we do still get water from other drinks too such as juices, herbal teas, and even milk and coffee provide additional hydration.

Water is the heavy-hitter here and a true necessity during pregnancy and breastfeeding, but if you’re looking for a little more flavor and still wanna keep it natural try adding these elements to your next glass of H2O:

 

  • Juice
  • Lemon, lime, or orange slices
  • Infuse it with cucumber slices
  • Muddled berries like raspberries or strawberries
  • Use sparkling water

Bottoms up!!

Xo,
Emmy