Recipe:

  • 1/2 cup frozen organic blueberries
  • large handful of greens (baby spinach for a mild flavor, baby kale if you really love your greens!)
  • 1/2 zucchini
  • 2 tablespoons sugar-free nut or seed butter (almond butter or sunflower butter work well)
  • 2 tablespoons ground flax seeds
  • 1/4 teaspoon spirulina
  • 1 serving protein powder (I used Vital Protein's Dark Chocolate Blackberry Collagen)
  • 1 cup filtered water (add more if necessary or if you prefer a thinner smoothie)
  • handful of ice (optional)

Instructions: Blend well and enjoy!

Why This Recipe Is Great For Breastfeeding Mamas:

Mothers need nutrient-dense meals and snacks in order to replace the nutrients lost during pregnancy (that were used to build the baby!) and to provide nutrient-rich breast milk. This blueberry Superfood Smoothie has tons of vitamins and minerals, and is easy to improvise from what you have in your fridge.

Blueberries are among the highest-rated fruits for antioxidant content, and contain less sugar than other fruits, which will help avoid blood sugar spikes and crashes.

Greens provide key vitamins and minerals mothers and babies need. There is also research suggesting that a mother's breastmilk takes on the flavor of what she eats, and babies exposed to a variety of flavors, including greens, may be more likely to accept those foods when they start solids!

Zucchini is a rich source of B vitamins, which support energy levels, and has a high water content to keep you hydrated.

Nut or Seed Butter provides healthy fats that enrich breastmilk for baby's development and keep mother fuller for longer.

Ground Flax Seeds are known to increase milk supply, and they provide fiber, which can help with postpartum digestion regulation and healthy weight loss.

Spirulina provides protein and many essential vitamins and minerals.

Protein powder provides adequate protein to help with breastmilk production and rebuilding the body's structures post-birth. Adding protein to this smoothie also makes it a mini-meal and will keep you fuller for longer, and makes it a perfect post-workout meal for those mothers who are back to their workout routine. I use Vital Proteins Collagen because it also helps with nails, skin and hair (common issues for breastfeeding mothers).


Danielle Hinton

About the Author

Danielle Hinton of Gheeful is a holistic nutritionist and mother to Ellington, seven months. She specializes in nutrition for women during the childbearing years, from hormone balancing and preconception to regaining energy and nutrient status even several years postpartum. Follow her on Instagram @gheeful and on her blog at gheeful.com!

Information provided in blogs should not be used as a substitute for medical care or consultation.