The first months after birth can be such a hectic time for women; our bodies are healing and changing. It’s often a struggle to take proper care of ourselves as we tend to the new life we’ve brought home. Breastfeeding women require an additional 300-400 calories per day, including an additional 25 grams of protein per day to produce milk. RDAs for healthy fat, fiber, magnesium, potassium, folate, and B-vitamins all increase for lactating women. Even if women continue taking a daily prenatal or multivitamin during this time, they may find themselves falling short on several of these nutritional needs. Boosting the nutrients essential for milk production can help women make sure they are getting everything their body needs for themselves and to provide for their nursing baby during this time.
Lactation cookies have become a popular method for easily packing in more nutrients since they can be delicious and convenient to grab-and-go. It’s important to remember that they are still cookies and not a health-food, but with the right ingredients, they can be a powerful addition to a balanced diet. Two of these cookies a day can have a noticeable impact on milk supply in just a few days for some women. They are also a tasty treat for kids or other family members who aren’t trying to lactate. The following recipe is easy enough that even a toddler can make them (with supervision and help with the oven of course!)
What Makes Them Work
Brewers Yeast is the key ingredient proven to boost lactation. Brewers yeast is not the same as other types of yeast. High in beta-glucan, iron, magnesium and B vitamins. It can be found in some health food stores or ordered online.
Oats are high in a type of soluble fiber called beta-glucan which can increase levels of prolactin promoting milk production. They are also rich in iron, calcium, and B-vitamins.
Chia seeds & Flaxseed are an easy way to boost protein. Both are a good source of fiber, healthy fat, omega-3 fatty acids, potassium and magnesium. Chia seeds also contain iron and calcium.
Walnuts are another great source of healthy fat needed for milk production. They offer additional protein, magnesium, iron, potassium, calcium and B vitamins.
Raisins are a good source of fiber, iron, potassium, magnesium and B6.
Eggs add protein, iodine, choline and B vitamins while they help bind the other ingredients together to form the cookies.
In this recipe, ½ a cup of mashed banana can be used to replace the 2 eggs. Bananas would increase the sweetness of the cookies. They provide protein, fiber, potassium, magnesium, and folate.
Ingredients:
- 1 cup butter
- 1/2 cup brown sugar
- 2 eggs
- 1 teaspoon vanilla extract
- 1 teaspoon salt
- ¼ cup flaxseed
- ¼ cup chia seeds
- ½ cup raisins
- 1 cup chopped walnuts
- 3 cups oats
- 4 TBSP brewers yeast
- 1 teaspoon baking powder
- 1 cup flour (all purpose or whole wheat)
Directions:
- Preheat oven to 350F. Prepare two cookie sheets either with spray or parchment paper.
- Combine softened butter and brown sugar in a large mixing bowl.
- Add eggs and vanilla.
- In a separate bowl, whisk together flour, salt, baking powder, flax/chia seeds, and brewers yeast.
- Add in the oats and mix until combined.
- Stir in walnuts and raisins.
- Drop 1.5 TBSP balls of dough onto cookie sheets. (I usually use a small scoop or just roll balls in my hands to form the cookies) This recipe should make 24 cookies
- Bake your cookies at 350F for 12 minutes. Let them cool on the cookie sheet for an additional 5 minutes before transferring to a cooling rack. Cookies will last about one week if stored in an airtight container or they can be frozen for up to 3 months.
Notes:
Substitute butter with coconut oil or vegetable shortening if desired.
Substitute eggs with mashed/pureed bananas if desired. ½ cup mashed banana is equivalent to 2 eggs.
You can leave out the raisins, nuts, flaxseed or chia seeds if you wish.
You could easily add ½ cup chocolate chips or nut butter without needing to adjust other ingredients.
Omit the brewers yeast if you simply can’t find it. Without this, the cookies may be less effective but should still help boost milk supply!
