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Lactation recipes

Last Updated : Feb 12,2019

स्तनपान की रेसिपीः - हिन्दी में पढ़ें (Lactation recipes in Hindi)
સ્તનપાન માટે રેસીપી - ગુજરાતી માં વાંચો (Lactation recipes in Gujarati)

Lactation Recipes, Foods, Indian Veg Lactation Recipes

Lactation recipes, Indian Vegetarian Lactation recipes. Congratulations for the new bundle of joy that’s now such an inseparable part of your life. From the time that you’ve known that you are pregnant to the time that the child was delivered, a whole lot of advice on all sorts of topics from food to baby care must have poured in from all sources. But the kind of care that is needed post-delivery is a completely different ball game.

With so much advice and so many tips, I am sure there must be a lot of confusion between what’s right and what’s wrong. I too had a similar phase – there was a roller coaster of emotions, where I was happy¸ confused, anxious and at a complete loss to understand how to go about this new life. One important thing that I realized was that the new responsibility is so overwhelming for you’re as a mother that you forget to take care of yourself. But remember, if you eat right, your baby gets the right nourishment!

Ajwain WaterAjwain Water

7  Lactation Food ideas you must know

1. Eat a variety of foods, but in moderation. Your body needs many different nutrients to stay healthy. Preferably eat foods that are low in calories and aid in milk production also known as galactogogues. The ingredients which top this list are milk, garden cress seeds (halim), bajra, fenugreek (methi), garlic (lehsun), edible gum (gaund) etc. We have a host of recipes like Halim Ladoo, Garlic Roti, Bajra Khichdi and many more to help you sail through this phase healthily.

Garlic Rotis, Green Garlic Multigrain Roti
Garlic Rotis, Green Garlic Multigrain Roti

2. Prefer Oats, whole wheat, whole bajra etc. over refined flour as the latter is not a good source of fibre and nutrients. Choose whole wheat products or multi-grain products like breads, khakhras etc. to increase your fibre intake to aid in weight loss and avoid constipation.

3. Avoid food that is fried or extremely fatty. They provide unnecessary amount of calories, which add to weight gain. It is better to stick to healthy and nutritious food.

4. Drink enough fluids, but not too much. Between 2 – 3 litres a day is a good goal to aim for. Some mothers discover they need much more, and some find that they need to get “just enough” fluids to maintain an optimal milk supply. Liquids can be in the form of plain water, soups, fruit and vegetable juices etc. Try recipes like Strawberry Chickoo Shake, Date and Apple Shake, Spinach and Mint Juice etc.

Spinach and Mint Juice
Spinach and Mint Juice

5. Avoid having sugar-laden juices and carbonated beverages as they only add to the empty calories without being a significant source of nutrients. Stick to fresh fruit and vegetable juices to quench your thirst. However, whole fruits and vegetables are a better alternative to juices as they contain fibre which helps detoxify the body.

6. Have herbs that rebuild the blood lost during birth. Some spices like turmeric help prevent breast inflammation. Include spices like black pepper, ajwain or fennel in the form of Ajwain Roti that help in relieving flatulence and prevent gas formation in the daily diet. Make Mukhwas using fennel, ajwain, dry coconut or use turmeric and pepper to flavour your foods. Alternatively you can sip on Ajwain Water to avoid flatulence.

7. Do not miss out on morning breakfast. Reach out for healthy options like Jowar and Vegetable Porridge, Bulgur Wheat Porridge or a Raab if you feel like having something hot.

Jowar and Vegetable PorridgeJowar and Vegetable Porridge

5 tips to change your eating pattern during Lactation

1. Keep the meals simple and savour your meals. With the added responsibility of raising a child, it is essential that the meals you prepare are simple yet wholesome. Elaborate meals are difficult to digest in the initial days and will take too much time to prepare, leaving you with no time for yourself and for essential exercises.

2. Eat slowly! It gives your brain a chance to send the 'I'm full' signal to your stomach before you overeat.

3. Avoid eating to the point that you are stuffed and you can’t eat any further. Have just enough till the point that you feel satisfied and full.

4. Avoid serving yourself huge portions of food. If you feel hungry after completion of one portion then you can serve yourself another portion.

5. If you are in the mood of having something sweet occasionally opt for fruit based desserts or opt for dates or dried figs (anjeer) to satisfy your sweet cravings.

With such a wide range, lactating mothers are sure to find delightful healthy recipes to add to their daily diet.

Enjoy our Lactation recipes, Indian Vegetarian Lactation recipes and other lactation articles below.

Enhance Breast Milk Production recipes
Overcoming Digestive Problem during Lactation recipes

Show only recipe names containing:

Spinach and Mint Juice ( Healthy Juice)
Recipe# 6227
08 Aug 19

 by Tarla Dalal
Here is a cool and healthy cleanser to start your day with. The lemon in this dark green juice helps to retain the colour and enhance the absorption of iron in it. The greens and the jal jeera powder together are ideal for stimulating the digestive system and replacing the lost minerals. Digest ....
Methi Moong Dal Subzi (  Cooking Under 10 Minutes)
Recipe# 1737
01 Jun 19

 by Tarla Dalal
Sometimes, simple recipes taste more awesome than the elaborate ones! this is one such example. A very easy recipe combining iron-rich fenugreek leaves and protein-rich green gram dal, the smell of methi moong dal subzi bubbling on the stove will draw your family to the table!
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )
Recipe# 35094
18 Apr 19

  This recipe has an associated video
 by Tarla Dalal
A wonderful post-dinner refresher! The Omega3 fatty acids in the flax seeds help build our cell membranes, signaling pathways and neurological systems. In the form of this mukhwas it is simply an effortless to consume the seeds. You will enjoy the toungue-teasing taste of this mix of seeds. Do ....
Methi Oats Roti
Recipe# 40149
09 Apr 19

 by Tarla Dalal
These sumptuous rotis are made with a fibre-rich dough of whole wheat flour and quick rolled oats perked up with iron-rich fenugreek leaves. You can use any other greens of your choice too. This imparts a little softness to the rotis enabling you to reduce the amount of oil used to prepare them. How ....
Halim Ladoo,  Halim Laddu
Recipe# 39650
18 Mar 19

by Tarla Dalal
Do you know that 100 grams of garden cress seeds offers 100 mg of iron? Who would have thought that this tiny seed is a goldmine of iron! Halim Ladoo is a traditional Maharashtrian sweet made with iron-rich garden cress seeds. Other ingredients like j ....
Bajra Raab, Gujarati Bajra Raab Recipe
Recipe# 41736
08 Aug 18

 by Tarla Dalal
A porridge-like food made of ghee-roasted bajra flour, the Bajra Raab is very apt for lactating mothers. Sweetened mildly with sugar, it has a comforting taste and mouth-feel that kind of warms the body and soul! It is ideal to have during the winters, when it will not only make the new mother f ....
Methi Pakoda Kadhi
Recipe# 4342
16 May 13

 by Tarla Dalal
The perfect dish to serve for a Holiday lunch. Fenugreek dumplings are deep fried and dunked for a few seconds in milk and then immersed in the curd kadhi. This process of soaking the fenugreek dumplings in milk makes them softer and more succulent and reduces the sharpness of the curd based kadhi.
Fennel Tea To Relieve Constipation
Recipe# 42384
27 Oct 18

by Tarla Dalal
Fennel tea is worth drinking simply for its awesome aroma and soothing flavour, but then it has its share of amazing benefits too! Fennel tea is a decoction of fennel seeds and hot water, allowed to steep for 10 minutes. It is a perfect digestive cleanser, very effective in relieving constipatio ....
Halim Recipe, Garden Cress, Best Source Of Iron
Recipe# 42357
18 Nov 19

 by Tarla Dalal
Here’s an easy and tasty way to top-up your iron reserves using garden cress seeds. Garden cress seeds or halim is a tiny treasure trove of nutrients. It is loaded with iron, and is also an excellent source of folic acid,
Oatmeal Green Apples Vegan Breakfast Recipe
Recipe# 42259
31 Mar 19

 by Tarla Dalal
Kick-start your day with this healthy, filling and super tasty dish, which can be fixed in a jiffy if you have all the ingredients ready in your fridge. The combination of oats, peanut butter and almond milk, perked up with tangy and filling green apples, makes a delightful breakfast, which has ....
Banana Apple Porridge
Recipe# 4656
11 Sep 14

  This recipe has an associated video
 by Tarla Dalal
A healthy duet of grains like broken wheat and oats with fruits like banana and apples, this porridge is flavoursome and truly tempting. Sautéing the broken wheat and oats before cooking chases away the raw smell, while the cinnamon powder and fruits enhance the flavour and aroma further. The Banana ....
Ginger Tea, Ginger Tea for Cold and Anti-inflammatory
Recipe# 41432
08 Aug 18

 by Tarla Dalal
A soothing drink with the refreshing flavour of ginger, the Ginger Tea is sure to warm your soul and make you feel better. Ginger has been traditionally used for its anti-inflammatory properties. From treating stomach upsets to certain types of cancer
Strawberry Chickoo Shake
Recipe# 2930
06 Jun 19

by Tarla Dalal
Ah, this shake is just what you will need when you are too famished to cook, too nauseated to eat, but badly in need of a sumptuous snack. Chock-full of nutrients like protein, calcium, vitamin C and fibre too, this is as satiating as a snack can get. At the same time, the peppy flavour ....
Garlic Roti  (  Gluten Free Recipe)
Recipe# 38600
30 Mar 13

 by Tarla Dalal
Garlic, green chilli paste and sesame seeds add a distinctive flavour to these otherwise bland rotis. For best results, serve these easy-to-make rotis with a smattering of ghee.
Methi Paratha
Recipe# 41171
08 Aug 18

 by Tarla Dalal
Who can resist the lure of hot, tava-cooked Methi Parathas. The wheat flour dough combines methi leaves and carom seeds, both of which are excellent aroma and flavour boosters. Methi has a very unique flavour, which is slightly bitter but very pleasing to the palate... it is the kind of flavou ....
Date and Apple Shake ( Healthy Snacks Recipe)
Recipe# 5675
14 Dec 18

 by Tarla Dalal
Tummy is growling, but not time for a meal yet? This Date and Apple Shake is perfect for such hunger pangs. An energy rich glassful that will put you right back into action! The combination of apples and dates is rich in fibre, which keeps you satiated for a long time. Using low-fat milk gives you ....
Jowar and Vegetable Porridge
Recipe# 3544
08 Nov 19

  This recipe has an associated video
by Tarla Dalal
If you're bored of the regular breakfast dishes, try this new healthy recipe made using jowar. Jowar is a nutritious cereal with plenty of protein, iron and fibre. The vegetables improve its vitamin A, fibre, folic acid and iron. This vegetable porridge accompanied by a fruit is sure to keep you sat ....
Jaggery and Dried Ginger Balls
Recipe# 4234
05 Nov 15

by Tarla Dalal
What fun it is when we feast, but oh, the agony of a stomach ache after that is just so unbearable! Not to worry, here is a tasty antidote for stomach ache due to indigestion or flatulence. The combination of spicy ginger powder with sweet jaggery is a real treat to the taste buds, but more im ....
Mushroom Barley Soup Recipe , Healthy Vegan Soup
Recipe# 33962
24 Sep 19

 by Tarla Dalal
If you are watching what you eat then the mushroom and barley soup is ideal. Couple it with whole wheat toast and you have a nutrient-packed, fibre -dense healthy vegan meal ready! Lemon juice and ground pe ....
Banana Apple Porridge ( Weight Loss After Pregnancy )
Recipe# 32972
20 Aug 09

 by Tarla Dalal
This easy-to-make, simple porridge prepared from broken wheat, oats and fruits is rich in fibre and b complex vitamins – ideal to keep the metabolism going and lose pregnancy weight. I’ve used low-fat butter and milk to keep the calories down.
Multigrain Garlic Roti, Lehsun Roti
Recipe# 2983
20 Aug 11

 by Tarla Dalal
Most people are apprehensive to use garlic as a predominant flavour in their cooking. This aromatic herb actually aids in digestion and also stimulates the production of breast milk, so turn to these rotis in the last month of pregnancy or while lactating. ....
Garlic Vegetable Soup ( Weight Loss After Pregnancy )
Recipe# 33011
20 Aug 09

 by Tarla Dalal
No reviews
Garlic vegetable soup, a delicious soup to begin your meals with or to be had as a mid-morning snack. I’ve flavoured it with garlic and added loads of mixed veggies to create a colourful and nourishing fare. Low-fat milk keeps the calorie content low.
Vegetable Barley Soup ( Pressure Cooker )
Recipe# 33343
08 Nov 19

 by Tarla Dalal
No reviews
Vegetable barley soup, though not used in everyday cooking, barley is a great source of protein, iron and fibre and tastes good too, if cooked with flavourful ingredients as i have done in this broth. Pressure cooking retains these valuable nutrients. Add freshly squeezed lemon juice towards the en ....
Bajra Khichdi To Control Acidity
Recipe# 22379
27 Jun 19

by Tarla Dalal
No reviews
Bajra is one of the cereals, other than jowar, which is alkaline by nature and thus suitable for those suffering from acidity. Bajra Khichdi to control acidity has been wisely paired with yellow moong dal, which is the most eas ....
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