A Perfect Green Smoothie for Breast-Feeding - dummies

A Perfect Green Smoothie for Breast-Feeding

By Jennifer Thompson

You can get a ton of the nutrients you need for breast feeding in one easy-to-make afternoon snack or midday meal — a green smoothie! All you need is a blender and 5 minutes.

Healthy fats like avocado and coconut are key for making nutrient-rich breast milk. Omega-3 foods like ground flaxseed are important for a baby’s developing brain. Berries and high vitamin C foods like pineapple add rich antioxidants to help ward off colds, coughs, and flu for both you and your baby. Dark leafy greens, such as kale, provide high amounts of minerals and chlorophyll that not only keep you strong but also build a strong baby too.

Check out this recipe. It actually tastes really good too!

Amazing Avocado and Pineapple Pizzazz

Prep time: 3–4 min

Blending time: 2 min

Yield: 2 servings

1/2 avocado, peeled and pitted

1 1/2 cups pineapple chunks

1 cup raspberries

2 tablespoons fresh lime juice

2 tablespoons ground flaxseed

1 tablespoon coconut oil

2 tablespoon unsweetened shredded coconut flakes

2 cups water

3 large kale leaves

  1. Combine all the ingredients except the kale in the blender and secure the lid.

  2. Starting at low speed and gradually increasing toward high, blend the ingredients for 30 to 45 seconds or until the mixture is smooth.

  3. Remove and discard the stems of the kale. Add the kale and blend again at medium speed for 30 seconds, gradually increasing the speed to high. Blend on high speed for another 15 to 30 seconds or until the entire mixture is smooth.

  4. Pour the smoothie into two glasses and enjoy!

Per serving: Calories 319 (From Fat 153); Fat 17g (Saturated 8g); Cholesterol 0mg; Sodium 39mg; Carbohydrate 43g (Dietary Fiber 11g); Protein 5g.

If you don’t have fresh raspberries, add a ripe banana (peeled) instead.