PostNatal BreastMilk Enhancing Recipes
Chai Milk
Gently heat 2 cups of whichever milk you prefer (almond, coconut, oat etc) simmer with a tsp of each
cinnamon, clove, star anise, fennel, fenugreek, cumin seeds, turmeric & ginger root
Strain & add date or maple syrup, honey, agave to sweeten.
Warming Milk
1 tsp fennel seeds, 2 pods of cardamom crushed, ¼ cup of milk, ¾ cup of water, tea leaves (rooibos is decaffeinated), honey, maple syrup or agave to sweeten
Heat water in a pan, add the fennel seeds and cardamom and boil for some time. Add everything and let it simmer for 2 to 3 minutes. Filter the tea in a cup and enjoy a comforting cup of tea. You may have this twice a day.
Oats Coconut Milkshake
A nutrient dense drink packed with healthy fats, iron and protein to support postpartum recovery and sustained energy.
2tbsp roasted oats, 2 figs, 2 dates, 3 cashews, 3 almonds (soaked), 1 tbsp peanut butter, 1 cup coconut milk, ½ banana. Blend until smooth.
Magic Concoction
A traditional drink that supports digestion and reduces bloating. Helps improve gut health and lactation.
½ tsp ajwain, 12 tsp saunf, ½ tsp fenugreek, ½ tsp jeera (dry roasted). Add 2 cups water, boil for 5-7mins, strain and sip warm.
Ragi Milkshake
Ragi is rich in calcium and iron, essential for recovery and bone health after delivery. Combined with nuts and milk, it boosts energy and enhances milk supply.
2 tbsp ragi flour, 1 cup water, cook into smooth porridge, cool slightly. Blend with 2 figs, 2 dates, 3 cashews, 3 almonds and 1 cup milk.
Herbal Tea
1 tsp of each (organic better no pesticides) – Dried Red Raspberry Leaf, Dried Nettle Leaf, Rosehips, Burdock Root, Dried Chamomile Flowers, Fennel Seeds, Dried Alfa-Alfa leaves,
Add to 1 pint very hot water & allow the mixture to steep for 20 mins, then strain and drink
Fennel Tonic Tea – Dr. Gowri Motha – Gentle First Year
Ayurvedic Herbal Tonic called Jeerarishtam
1 tsp fennel seeds boiled in ½ pint water, reduced down to a cupful of fluid and drink this daily for 3 months after the birth
Organic Red Raspberry Leaf, Nettle & Chamomile Herbal Tea
Soothing, nourishing and fortifying
Red Raspberry Leaf is iron & mineral rich, helps tonify the uterus
Nettle iron & mineral rich
Chamomile soothing and calming
Steep strain and enjoy.
Organic Vegetable, Fish, Chicken, Bone Broths daily
Veggie – https://ohmyveggies.com/how-to-make-vegetable-broth-with-kitchen-scraps/
Chicken – https://www.tasteofhome.com/recipes/homemade-chicken-broth/
Beef – https://theforkedspoon.com/bone-broth-recipe/
Moong Dal with yellow lentils & Masoor Dal with red lentils
Smoothies (see blog)
Filtered Water in copious amounts
Sophies Groaning Cake Recipes
Great to share in the labour room & postnatally. Can be frozen in advance of labour & when thawed more gooey.
2 ½ cups flour, 3 eggs, 4 tsp baking powder, ½ cup sunflower oil, ½ cup orange juice, 1 tbsp mixed spice, ¼ cup black treacle, 1 1/3 cups brown (coconut palm) sugar, 1 ½ cups grated apple, 1 tsp almond extract, organic where possible. Doves Farm gluten free flour & baking powder.
Sift dry ingredients together. Add eggs, oil, orange juice, black treacle and sugar. Add almond and vanilla extract. Mix well. Add grated apple. Bake at 180 C (160 if using a fan oven) for 35-40 mins. Makes two loaves.
Vegan Version
1 ½ cups almond flour, 1 tbsp coconut flour, 2 tsp baking powder, 2 flax eggs (mix 1 tbsp ground flax seeds with 3 tbsp water for each egg replacement, leave to rest until thick), ¼ cup coconut oil melted, ½ cup coconut palm sugar, ¼ cup fresh orange juice, ¼ cup black treacle, 1 tbsp mixed spices, 1 tsp vanilla extract, ¾ cup grated apple. Sift dry ingredients together. Add eggs, oil, orange juice, black treacle and sugar. Add almond and vanilla extract. Mix well. Add grated apple. Bake at 160 C for 30 mins or until cooked. More pudding like than cake.
Keto Version
4 tbsp butter, melted ( coconut oil if dairy free), 4 eggs, 1 cup ground almonds, ½ cup coconut flour, 4 tsps baking powder, 2 tbsp black treacle, ¼ cup xylitol, ½ cup orange squash (sugar free), 1 cup grated courgette, 2 tbsp mixed spices, 1 tsp vanilla extract, 1 tsp almond extract, 2 handfuls blueberries.
Sift dry ingredients together. Add eggs, oil, orange, black treacle and xylitol. Add almond and vanilla extract. Mix well. Add blueberries.
Energy Ball Recipe
Great for labour & postnatally
250g Medjool dates or dried unsulphured apricots or a mix, half jar almond, cashew, peanut butter (more salty), handful goji berries, 2-3 tblsp virgin coconut oil, handful of ground nuts & seeds, e.g. pumpkin, sunflower, sesame, almonds, cashews, pecans, walnuts, etc,… cup of ground cacao nibs, tblsp lacuna &/or maca, half cup of cacao butter broken into small pieces
Put all ingredients in a food processor with a very little water if too dry so you can get a spoonful to roll into a ball. Get the kids to roll into balls & roll into chopped nuts, cacao powder or dessicated coconut as an outer covering. Put in fridge to firm up &
Enjoy
Dried Dates / Figs / Apricots mixed with nuts & seeds, cashew, almond, pumpkin, sunflower to snack on
Good to cook in bulk and freeze in portions before labour.
Post Natal Doulas also help with meal preparation.
Riverfood – https://www.riverford.co.uk and Able & Cole – https://www.abelandcole.co.uk Organic fruit, veg, dairy, meat boxes delivered
Postnatally eating a diet of nutrient-dense foods like lean proteins, whole grains, eggs, and leafy greens to support healing and milk production is recommended – keep it simple. Avoid high-mercury fish, excessive caffeine, alcohol, and highly processed foods that offer low nutrition. Both can pass into breast milk and can affect yours and the babies digestion, nerves and sleep.
Good Foods to Eat
- Lean proteins: Chicken, beef, beans, and lentils help repair body tissues.
- Eggs and dairy: Provide high protein and vitamin D for strength.
- Whole grains: Oats and brown rice give lasting energy and fiber.
- Dark leafy greens: Spinach and kale offer iron and vitamins A and C.
- Healthy fats: Salmon (low-mercury), avocados, and nuts support brain health.
Foods to Avoid or Limit
- High-mercury fish: Swordfish, shark, and king mackerel can harm the baby’s nervous system if you are breastfeeding.
- Excessive caffeine: Limit coffee and soda so the baby stays calm and sleeps well.
- Alcohol: Can pass into breast milk and affect the baby’s growth.
- Highly processed snacks: Chips and sugary sweets lack nutrients, spike and drain your energy.
- Gassy foods: Broccoli, beans or onions might cause gas for some babies, though this varies.
Other Resources
Probiotics are also recommended postnatally especially if you’ve had a C section as constipation is common. Pro Basan Complete is a really good probiotic with 12 microbial strains https://naturaldispensary.co.uk/products/Pro_Basan_Complete_60g-13528-0.html
Start with this then you can try Viridian, also a good brand. It’s recommended that you take a different probiotic every 4months to introduce different bacteria to the gut microbiome.
Omega Oils 3,6&9 as cod liver or krill oil, a vegetarian variety like Viridian pumpkin, hemp or beauty oil or Udos are also good to take either as a capsule or poured into smoothies & help digestion, the gut, brain tissue, skin, hair,…
Homeopathy helps with lactation and many other postnatal mother & baby conditions – www.carolinegaskin.co.uk also a nutritionist
Herbal Tintures – Kim Craig Herbalist & Doula specialising in Pregnancy & Postnatal, https://www.thebirthingyear.co.uk/about-us
Post Natal cleansing & replenishing tonic
Lactation enhancing tonic
Belly Wrapping – Sophie Messenger https://sophiemessager.com/online-courses/the-art-and-science-of-postpartum-wrapping/ with Rebozo, Jenny Miller Kan bellyandbloomuk@gmail.com, Alex Dean https://alexadean.co.uk/services/bengkung-postnatal-wrapping/
Biodynamic CranioSacral Therapy – its so important to receive treatments for both mother & baby after birthing to realign the pelvis (mum), cranial bones (baby), systems and relieving any birthing trauma.
Kirsten Richards @Triyoga Chelsea, Sarah Nesling sarahnesling@gmail.com, Louise Klarnett info@lousieklarnettcraniosacral.com, Sheridan Stymest sherridanstymest&gmail.com, Maria Esposito esposito_m@yahoo.co.uk, Cranial Osteopathy @Robert Lever Practise
Post Natal MOT from a womens health physiotherapist
Marina Rodrigez – https://myfrenchphysio.london/team/
Naturopath/Nutritionist who does live & dry blood analysis testing to better know what is going on with your gut, biochemistry & how to help – Susan Nove https://susannove.com/ Asa Simonsson https://www.nordicnutrition.co.uk/live-blood-analysis
Postnatal Pilates with Isa Welly – https://www.youtube.com/@Isawelly 10/20mins session /day adds up, for reactivation & strengthening of key core muscles and perineum strengthening
Nb – C-Sections need a more gentle approach with strengthening exercises after 6weeks post surgery
Peter Walker Baby Massage – http://www.thebabieswebsite.com
Book with instructions for baby massage routine and how it can help digestive issues, colic, strengthening of the muscles and posture for somatic development