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
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
Author: Emmy Cook
Recipe type: Snack
- 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
- Combine all ingredients in your Kitchenaid Mixer with the paddle attachment and set to stir until ingredients are combined.
- Use the tablespoon measure to scoop out the mixture and make balls.
- Eat immediately or store in a sealed container in the refrigerator for up to 7 days.
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.
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
Author: Emmy Cook
Recipe type: Snack
- 1 Can Chickpeas/Garbanzos
- 1 Small Clove Garlic
- 3 Tbsp Olive Oil
- Juice from 1 Small Lemon
- 1 Tsp. Salt
- Paprica for garnish
- Add all ingredients to a Magic Bullet, food processor, or blender and blend until creamy!
- Once blended and smooth transfer to a bowl or resealable container and sprinkle some paprika for garnish.
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.
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: Emmy Cook
Recipe type: Dinner
- 1 lb. salmon
- ⅛ cup honey
- ⅛ cup soy sauce or liquid aminos
- Place salmon on a sheet of foil and fold up the edges so it will hold the marinade
- Combine honey and soy sauce
- Pour the combination evenly over the salmon
- 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.
- 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.
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!