breastfeeding snacks- roasted cauliflower

BREASTFEEDING SUPER SNACK #6: Roasted Cauliflower

You may wonder, what makes a food a breastfeeding super snack? My criteria:

1. You can eat it one handed.

2. Easy and quick to make, or easy to make ahead of time and store in fridge for immediate snacking ease.

3. Good for you and/or aids in milk production.

Where does roasted cauliflower fit in? Check yes on number 1, yes on number 2 and triple yes on being good for you! In this season of colds and flu, I know many people that are knocking back those man made little packets of Vitamin C powder, full of food dyes and who knows what else. But did you know that one cup of cauliflower will give you 92% of your daily vitamin C needs? 1 cup!!! Other plusses: a bunch of other important vitamins are also in there, and it just plain tastes good. Throw away those packets and start your ovens!

How to make roasted cauliflower:

1. Preheat oven to 475 degrees.
2. Chop a head of cauliflower into big bite pieces.
3. Drizzle with olive oil and toss in a roasting pan or baking sheet with a little sea salt and fresh cracked pepper.
4. Roast in oven for 15-20 minutes (let cauliflower brown on the edges a bit).
5. Throw in a bowl and snack away!

Extra bonus? Even the most kitchen challenged mate can make this. Enjoy!

breastfeeding snacks- roasted squash seeds

BREASTFEEDING SUPER SNACK #5: Roasted Squash Seeds


One of my favorite things about fall: the beautiful, overflowing bounty of different varieties of squash at the farmers markets. I love winter squash- the fun sizes, shapes and colors! The different yummy recipes that can be made with them, for both babies and adults!

Up until this year, I never ate the seeds. They got thrown away with the rest of the slimy innards. But a couple of weeks ago, I was at Toddler B's hippy crunchy Little Sprouts class at the Waldorf School, and the teacher brought some in to share. I tried them.. and I was hooked. Amazingly delicious. And how ingenious- no waste when making squash! I immediately went home and tried to make my own. The verdict- easy, delicious, and nutritious- a perfect breastfeeding snack.


How to make roasted squash seeds:

breastfeeding snacks- fried zucchini

BREASTFEEDING SUPER SNACK #4: FRIED ZUCCHINI

I've been hooked on this snack ever since visiting a friends farm in northern Utah as a teenager and eating his mom's fried zucchini. I'd never had it before and I marveled at how something so simple and plain-looking could turn into something so savory and delicious.

Although I call it "fried zucchini", you can actually fry any type of summer squash (green, yellow, starburst, etc.) and get the same scrumptious results. Now is the perfect time, too- head out to your local farmers market and you will find all types of shapes and colors of summer squash. Experiment!

How to make it:

breastfeeding snacks- diy granola

BREASTFEEDING SUPER SNACK #3: Homemade Granola

Granola is another great snack that is easy to grab from the kitchen (I've already talked it up in Super Snack #1: Yogurt with Granola and Fruit!). Bonus: it's main ingredient is oats- according to many mamas, oats help to boost milk supply, or at least relax you and help with let down. So why not eat them?

Yes, it's easy to buy from the bulk section of your coop or grocery store, but like so many other things in life, it can be so satisfying if you make it yourself.

Organic Granola Recipe

Combine organic ingredients in large bowl:

• 5 cups of thick (old fashioned) oats
• 1/2 cup sunflower seeds (uncooked)
• 1/2 cup cashews
• 1/2 cup walnut or almond pieces (or both)

breastfeeding snacks- hummus

BREASTFEEDING SUPER SNACK #2: Hummus

Hummus- easy to make large batches ahead of time to store in a tupperware for future quick snacks. Powerfully nutritious for you and baby- the main ingredient of hummus, garbanzo beans, gives you a whopping dose of fiber and iron.

Easy to buy at the store, but just as easy to make at home!

Ingredients
1 can garbanzo beans (chickpeas)
1 heaping spoonful tahini (or smooth peanut butter, in a pinch or if you can't find tahini)
Juice of 1 lemon
1 tablespoon water
1-2 tablespoons olive oil
1 garlic clove (optional)
1/2 tsp each of cayenne pepper, coriander, and cumin (optional)
Salt to taste


If using garlic, peel and mince in food processor. Add all other ingredients, and blend until smooth.

As you are making it, adjust spices and other ingredients for your personal taste. I love it super garlick-y, but you may not! Enjoy with crackers, pita, bagels, or vegetables like cucumbers, carrots, or green peppers.

When done, put in tupperware for easy storage in fridge. It will only take a second to grab your snack to have next to you while you are breastfeeding, or perhaps as a quick bite between diaper changes!

breastfeeding snacks- yogurt with granola and fruit

Pregnancy isn't the only time that you need to be eating for two. When you are breastfeeding, you still need those extra calories so that you can nourish yourself and produce enough milk to feed your baby. Furthermore, you need to make sure that your milk is full of good stuff that your baby needs, not crap like McDonalds.

In come the snacks! Snacks are an easy way to get the good stuff that you need.

Breastfeeding Super Snack #1:

YOGURT WITH GRANOLA AND FRUIT

Ingredients
- Yogurt (preferably made from whole milk)
- Granola
- Cut up bananas, strawberries, or a handful of blueberries

Easy! Fast! Sweet and satisfying!

Bonus: Many women swear by oats (the main ingredient in granola) for increasing their milk supply.

Also: Please buy organic fruit, especially strawberries, as pesticides pass through into breast milk.

Yogurt with granola and berries is my breastfeeding snack of choice!