We've covered protein and the good fats, now lets fill in the blanks with fruits and veggies! Below is the list of foods taken from my eBook, More Milk, Naturally. I compiled this list from a variety of sources, but mainly three great books: Mother Food by Hilary Jacobson, Real Food for Mother and Baby by Nina Planck, and The Breastfeeding Mother's Guide to Making More Milk by Lisa Marasco and Dana West.
Luckily, these fruits and veg are yummy and easily accessible - you're not having to come up with any crazy recipes or complicated cooking methods. Because we don't have time for that, right?
Vegetables
Always eat cooked vegetables with a bit of fat, like butter, coconut oil, or extra-virgin olive oil. This helps your body assimilate the nutrients.
Asparagus
Beet
Carrot
Cauliflower
Celery
Fennel (raw or cooked)
Garlic
Green beans
Jerusalem Artichoke
Leafy greens, raw - green or red lettuce, baby spring mix or herb mix, to include watercress, parsley, dandelion greens, dill, and nettle.
Leafy greens, cooked - spinach, arugula, kale, swiss chard, chicory, collard greens, beet greens, etc.
Naturally fermented/cultured vegetables made w/sea salt, not vinegar: Sauerkraut, Kimchi, Pickles, and Chutneys. (Bubbies is a good brand. Eat a small amount with 1+ meal per day.)
Onion
Peas
Potato
Seaweed
Yam or Sweet Potato
Fruits
Apricots and other stone fruits (if dried, preferably unsulphured)
Coconut, including water and the full-fat milk (look for milk without guar gum or stabilizers. You can also buy creamed or unsweetened flaked coconut.)
Dates
Figs
Green papaya, simmered until soft or taken in supplement form. (Caution: If you're taking Warfarin, consult your healthcare provider before taking papaya supplements)
Raspberries
Learn more about lactogenic foods by purchasing my eBook, More Milk, Naturally. Use the promo code 31DAYS at checkout for 20% off!
- - -
This is the nineteenth post in the series 31 Days of Making More Milk. Read yesterday's post for a delicious coconut recipe or start from the beginning here.
Luckily, these fruits and veg are yummy and easily accessible - you're not having to come up with any crazy recipes or complicated cooking methods. Because we don't have time for that, right?
Vegetables
Always eat cooked vegetables with a bit of fat, like butter, coconut oil, or extra-virgin olive oil. This helps your body assimilate the nutrients.
Asparagus
Beet
Carrot
Cauliflower
Celery
Fennel (raw or cooked)
Garlic
Green beans
Jerusalem Artichoke
Leafy greens, raw - green or red lettuce, baby spring mix or herb mix, to include watercress, parsley, dandelion greens, dill, and nettle.
Leafy greens, cooked - spinach, arugula, kale, swiss chard, chicory, collard greens, beet greens, etc.
Naturally fermented/cultured vegetables made w/sea salt, not vinegar: Sauerkraut, Kimchi, Pickles, and Chutneys. (Bubbies is a good brand. Eat a small amount with 1+ meal per day.)
Onion
Peas
Potato
Seaweed
Yam or Sweet Potato
Fruits
Apricots and other stone fruits (if dried, preferably unsulphured)
Coconut, including water and the full-fat milk (look for milk without guar gum or stabilizers. You can also buy creamed or unsweetened flaked coconut.)
Dates
Figs
Green papaya, simmered until soft or taken in supplement form. (Caution: If you're taking Warfarin, consult your healthcare provider before taking papaya supplements)
Raspberries
Learn more about lactogenic foods by purchasing my eBook, More Milk, Naturally. Use the promo code 31DAYS at checkout for 20% off!
- - -
This is the nineteenth post in the series 31 Days of Making More Milk. Read yesterday's post for a delicious coconut recipe or start from the beginning here.
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