Sunday, October 28, 2012

Day 28: The Perfect Smoothie {31 Days of Making More Milk}

As a very hungry nursing mama, smoothies have been a lifesaver. There are times, especially in the mid to late afternoon, when I really needed a snack because I knew that the cluster feedings were soon to come. What is so wonderful about a smoothie is that you can pour it into a glass, pop in a straw, and slurp away while feeding your babe.

They're quick, easy, and you can pack them with tons of nutrient-rich goodness that your body needs to make high-quality milk.

I've come up with the perfect smoothie base recipe, in my opinion!

Of course, it's less of a "recipe" and more of an approximation of ingredients...depending on how awesome your blender is, how liquid-y you prefer it, what kinds of fruits you like, etc. etc. 

Mama's Perfect Smoothie 

  • 1 cup whole milk yogurt or greek full-fat yogurt (may need more liquid w/the greek yogurt)
  • 1 cup full-fat coconut milk or milk substitute (or more to reach desired consistency)
  • 1 small or 1⁄2 large ripe banana
  • 1 heaping tsp. coconut oil 
  • 1 Tbsp. flax meal or cold-pressed flax oil 
  • 1-2 tsp. soaked chia seeds (chia gel)
  • Handful of ice cubes
  • 1-2 egg yolks, optional (only if you can get pastured, otherwise omit)

Fruit smoothies: add 1⁄2 - 1 cup of other frozen fruit to taste and adjust liquid as needed.
Spiced smoothies: add 1⁄2 tsp. vanilla extract and 1 – 1⁄2 tsp. cinnamon or pumpkin pie spice.
Chocolate smoothie: add 1-2 Tbsp. cocoa powder, cinnamon and maple syrup to taste.


- I like to buy a big bushel of bananas and freeze them in a ziplock. The frozen banana adds a creamy consistency to the smoothie that is so delicious.

- To soak your chia seeds, just add a few tablespoons of the seeds to a glass or jar of water and store in the fridge. It will have a gel-like consistency that you can easily add to smoothies, yogurt, oatmeal, or baked goods. You can also use chia gel as an egg substitute in baking.

- I'm not a big fan of protein powders, they are very processed. BUT, I have only found one reliable protein powder called Garden of Life Raw Protein. It's made from sprouted nuts and seeds, is organic and soy-free, has added probiotics AND is in a base of Brewer's yeast, a key ingredient in my milk-making cookies! So if you do want a protein powder, I highly recommend this one.

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This is the twenty-eighth post in the series 31 Days of Making More Milk. Start from the beginning here

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