Posts Tagged ‘snacks’

Common Foods that Boost Supply

Wednesday, August 3rd, 2016

Common Foods that Boost SupplyBreastfeeding, especially if you’re a first-timer, comes with a lot of second guessing, at least for a lot of us. “Is my baby getting enough to eat?” is a question I think almost all of my friends asked at some point. At some point in your journey, you may be wondering how to produce more milk. Among moms trying to build a freezer stash, trying to increase supply beyond what your child/children are using can be tough as well.

Enter the galactogogue. Galactogogue is both a fun word to say and a food that help moms increase their milk supply. They aren’t a magic wand solution, but there are many foods that can increase your supply. Here are some of them:

I’m pretty sure I had oatmeal for breakfast everyday that I breastfed, which in my case was about two years total. The sight of oatmeal is no longer particularly appetizing to me (ok, oatmeal rarely looks tasty), but it did the trick. It was noticeable if I changed my breakfast habits. If you don’t enjoy eating oatmeal, you can try oats as overnight oats or in oatmeal cookies (I’ve seen tons of moms run lactation cookie businesses, you can find one or just make your own).

Moringa is a tree, and it’s leaves are commonly used as a galactagogue in Asia, where I live. Moringa is also commonly available in North America in a supplement form.

?!? My friend’s German mom insisted she drink one beer per day when she was breastfeeding to keep her supply up. It was a family tradition. There is a bit of research (from Germany, go figure) out finding that polysaccharides in barley—the main building blocks of beer—stimulates prolactin, which encourages milk production. My friend’s mom always told her to look for darker beer; others think hoppy beers (like IPA) are more lactation-inducing. If you decide to try it out, moderation is key, as alcohol can inhibit let down (among other effects). The La Leche League has an interesting article on alcohol and breastfeeding here that you may want to check out before imbibing.

Meaghan Howard is a stay-at-home mom living far from home with her two little boys and very patient husband.

Allergen-free Snack Ideas

Tuesday, August 2nd, 2016

allergenMy husband has celiac disease so our household is gluten free.  My second daughter has a milk and soy protein intolerance (MSPI) so now I am eating gluten, dairy, and soy free.  If you’re anything like me, you’re constantly starving and snacking while breast feeding.  The following are a list of my go-to snacks that take little to no prep work and can be eaten with one hand as a bonus!

–        Unsalted, natural almonds and walnuts: Many salted varieties contain soybean oil, which my daughter is sensitive to.

–        Natural peanut butter or almond butter with apple slices or celery:  Many regular peanut butters contain soybean oil

–        Lara bars

–        Vega protein shakes made with coconut milk or almond milk

–        Bone broth with canned coconut milk:  Every commercial variety of broth I found contained some kind of soy.   After having a roasted chicken or gluten, dairy, and soy free rotisserie chicken for dinner, throw the bones in the crock pot with water and a splash of apple cider vinegar for 24 hours to make bone broth.

–        Avocado with olive oil, lemon juice, salt and pepper

–        Tortilla chips with mashed avocado

–        Trail mix made with unsalted nuts, dried fruit, and Enjoy Life chocolate chips

My favorite middle-of-the-night, post-feeding snack is baked oatmeal.  Once a week, I would bake a pan during the first few months of my younger daughter’s life.  I adapted the recipe from one I received from my mother-in-law so that it would be gluten, dairy, and soy free.  I usually ate a square right out of the pan, but you can add almond or coconut milk and warm up a square for a couple of minutes in the microwave.

Baked Oatmeal

1/3 c coconut oil
2 room-temperature eggs
2/3 c brown sugar
1 ½ tsp baking powder
1 ½ tsp vanilla
¾ tsp cinnamon
¼ tsp salt
Sprinkle of nutmeg
1 c plus 2 tbsp coconut milk (or dairy/soy free milk of your choice)
3 c quick (not instant) oatmeal


  1. Grease 1 ½ quart casserole dish and heat oven to 350°F
  2. In mixing bowl, beat eggs slightly.  Add brown sugar, baking powder, vanilla, cinnamon, nutmeg, and salt. Mix well.
  3. Slightly warm coconut milk in small pan on stove.  Add in coconut oil.  Stir just until the coconut oil is melted.  Remove from the heat and add small amount of egg mixture to the pan, stirring very quickly.  Pour coconut milk mixture into the remaining egg mixture in the mixing bowl, again stirring very quickly so that the eggs don’t curdle.
  4. Stir in oats.  Pour into casserole dish and bake for 25-30 min at 350°F

Notes: Raisins, dried fruit, or nuts can be added to oatmeal before baking.  Oatmeal can be prepared and refrigerated overnight, then baked.  I’ve also used old fashion oats and got good results.

Becky Nagel is a stay at home mom from Denver, CO to two girls, 3 years and 11 months old, who enjoys cooking, running, and hiking.

Healthy Baby Snacks on the Go

Friday, July 3rd, 2015

Healthy snacks on the goOnce your child enters the world of solid foods, snack time is markedly different than when he just a quick nursing session or bottle. When you’re on the road, whether it’s a quick trip to the park or a summer road trip, snacks can mean the difference between an enjoyable experience or one that makes you wince thinking about it even years later.

It’s pretty easy to pack nutritious snacks for your toddler; it just takes a little planning. You can take almost anything on the go if you have an insulated bag and an ice pack. For quick trips, a small bag is easy to tuck away in a diaper bag, and for longer trips you can bring a small cooler or larger insulated bag. Reusable ice packs are inexpensive, eco friendly, and won’t leak like ice will.

If your child is chewing, cut up fruits and vegetables make great snacks on the go. Reusable containers will keep softer foods from getting smashed. If you don’t have time for this (or your child isn’t chewing yet), you can purchase squeeze tubes of applesauce or other pureed fruits and vegetables. You can even make them yourself with reusable squeeze containers and bring along smoothies or yogurt. Bananas are like nature’s version of a convenience store snack–they’re totally grab-and-go.

If you want a diaper bag staple that’s shelf stable, dried fruit is often a hit with babies and toddlers. If your child doesn’t have teeth yet, this may be one to save for later. Also, you will want to watch the volume; too much and it could cause, um, gastrointestinal issues.

Great portable protein sources include string cheese, yogurt (particularly in the squeeze tubes I mentioned before), and hard-boiled eggs (watch the yolks–my sons delighted in grinding them into floors if I turned my back on them for a second).

For a quick carbohydrate snack on the go, consider making up a few onigiri, or rice balls. This video shows how to throw them together and different ideas to mix into the rice, but you can make them with just plain rice too.

Finally, if you’re planning a long outing where you are taking a cooler, consider freezing some of the beverages you plan on bringing. The frozen water or bottles will do double duty as ice packs and also as an ice-cold beverage to drink as they thaw, which is always amazing on a scorching summer day.

Meaghan Howard is a mom to two little boys, ages 3 and 6. She’s currently enjoying the expat life in Japan.

Healthy Summer Popsicle Recipes

Tuesday, July 1st, 2014

There’s nothing like a popsicle to cool you down on a hot summer day. But most store brands are loaded with sugar, artificial ingredients and food dyes.

Save your health, and some money this summer by making your very own popsicles at home. You can either use a Popsicle mold or Dixie cups with Popsicle sticks. If you use Dixie cups, cover them with aluminum foil and cut a hole for the Popsicle stick to go through- that will help keep the stick in place. Here are some of our favorite, kid friendly Popsicle recipes.

Orange Creamsicle Healthy Summer Popsicle Recipes

1/2 banana

1/2 cup plain yogurt

1 tsp. vanilla

1 tbsp. honey

1/4 cup fresh squeezed orange juice

Blend everything together, pour into a Popsicle mold and freeze overnight.

Mango Dream

1 large mango

1/4 cup full fat plain yogurt

2 tbsp. honey

1/4 tsp. vanilla

Red, White and Blue Pops

¾ cup sliced strawberries

¾ cup blueberries

½ cup fresh apple juice

Mix the strawberries and blueberries together in a bowl and divide them equally into your Popsicle molds then just fill the rest of the mold with apple juice. These make a great 4th of July treat!

Watermelon Squares

Watermelon is one of those fruits that just screams summer. All you have to do to make a delicious treat is cut up large chunks of watermelon and stick in a Popsicle stick before freezing.

Jacqueline Banks is a certified Holistic Health Counselor focused on nutrition and green living strategies. She works with women in all stages of motherhood, from mothers struggling with conception, through pregnancy, lactation and beyond to ensure the best health and nutrition for both mother and baby.

Great Pool Snacks for Summer

Friday, June 27th, 2014

Sailor girlDuring the hot Texas summers, daily trips to the pool are a must to stay cool. This is my third summer taking my kids to the neighborhood pool, and this summer they are 3.5 and 1.5 years old. I have learned that I must pack snacks when we go to the pool or my kids will end up eating all of the neighbor-kid’s snacks.

Below are a few of our favorite pool time snacks. We always make sure to take plenty of water so that no one gets dehydrated. Either sippy cups or the small water bottles work great.

Grapes:  I love taking grapes as they are healthy, easy to pack in a little ice chest, and easy for little kids to eat. Grapes won’t get soggy if little wet hands go to grab some. I like to take plenty of cups so I can give all the kids a serving of grapes. Keep in mind if the kids are younger, you might want to cut the grapes in half to prevent choking.

Graham Crackers: These are also easy to share, but it is best if a parent gives the kids a sheet so they do not all get soggy. We tend to go through a whole sleeve of graham crackers each time we take them to the pool.

Peaches: A great summertime snack that everyone enjoys; just wash and pack. These go fast as well so take plenty to share.

Trail Mix: You can either get trail mix in a big bag or in individual packets. I like taking a big bag to the pool and sharing in cups for all of the kids. Make sure you know that the kids are not allergic to nuts and can handle all of the shapes and sizes of food without choking.

Popsicles: One busy afternoon at the pool a mom brought a giant box of popsicles and handed them out to all of the kids at the pool. This would work great if you took and shared right when you got to the pool, or it is even better if a second parent can bring once everyone has been playing a while. I think all of the kids loved that mom and it was a great treat.

Hope your summer days at the pool are full of sun, splashing and yummy food!

Kristen Beggs is a mom of two who loves spending her summer afternoons by the pool with her kids.