Category: Breastfeeding

Super Lactation Cookies -- GF, DF

8/8/2025

This lactation booster is an all-natural source of antioxidants and good fats that help moms achieve optimal nutrition and boost milk supply. Eat 1-2 cookies per day.

2 C organic gluten free rolled oats
½ C coconut sugar
¼ C brewer’s yeast flakes
1 Tbs fennel seed
1 tsp turmeric
½ tsp baking soda
1 tsp ground cinnamon
2 eggs
½ C tahini or almond butter
½ C organic coconut oil, melted
½ tsp organic vanilla extra
2 Tbs pure maple syrup or honey
Dark chocolate chips

Preheat oven to 350 degrees.

Put rolled oats into a food processor or blender until they turn into a flour-like consistency.

In one bowl, pour in all dry ingredients and mix well.

In a second bowl, mix tahini or nut butter, eggs, melted coconut oil, maple syrup, and vanilla.

Pour wet ingredients into the dry ingredient bowl and mix well with a large spoon. If using chocolate chips, add now.

Grease a large cookie sheet or use parchment paper on a sheet pan. Roll dough into flat balls.

Bake for 8-12 minutes.

Transfer to cooling rack when finished and cool completely. Store in glass container in the fridge for up to one week, or freeze for later.

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Pumpkin Waffles -- GF, DF, V

8/8/2025

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his recipe is a gluten-, dairy-free waffle that is great for breakfast but also makes an excellent snack. We like to double or even triple the batch and store the leftovers in the freezer to pull out whenever we want a treat.

¾ cup gluten-free flour (we use King Arthur or Cup4Cup)
¼ c almond flour
1 cup brown rice flour
2 tsp baking powder
Pinch of salt
1 tsp cinnamon
½ tsp ground ginger
¼ tsp ground cloves
¼ tsp ground nutmeg
2 cups rice milk (we also sub out almond or coconut milk)
2 Tbs lemon juice
6 Tbs maple syrup
1 c organic canned pumpkin puree
2 eggs (you can substitute flax eggs)
2 tsp vanilla extract
2-4 bananas for topping

Whisk together flours, baking powder, salt and spices in a large bowl.

In another large bowl, combine rice milk, lemon juice, maple syrup, pumpkin, vanilla, and eggs. Whisk to combine completely, then slowly whisk in dry ingredients.

Heat waffle maker according to manufacturer’s instructions. Cook waffles until they’re nicely browned on both sides, 4-7 minutes, depending on your machine.

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Overnight Oat Jars -- GF, DF, V

8/8/2025

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Overnight oats are a great way to make breakfast fast, easy, and nutritious. Throw together the night before and then it’s ready to go in the morning. Or keep some freeze- dried fruit on hand, use only dry ingredients (coconut sugar instead of maple syrup), and make up enough jars for the week ahead. Then just add liquid to each the night before. Variations are limitless, but some are listed below.

Serves 2 (or one very hungry new mother)

Base recipe:
1 C gluten free rolled oats
1 ½ C dairy free milk–coconut, almond, oat*
¼ C chia, flax, hemp seed mix**
2 Tbs sweetener–maple syrup, agave, honey, or coconut sugar
Small pinch of salt

Mix everything together, add any flavor/toppings and refrigerate in a sealed jar overnight.

*Go for coconut milk for added fat if you are breastfeeding. You can also add 1 tsp of coconut or avocado oil for added fat.

**Make a large batch of this to keep on hand for this and other things like smoothies. Mix together 2 parts chia seeds, one part hemp seeds, and one half part ground flax seeds (2 C chia, 1 C hemp, ½ C flax). Store in sealed container in the refrigerator.

Strawberry Peach:
Add ½ tsp cinnamon, ¼ tsp nutmeg, 1 ripe peach-diced, 4 strawberries-diced

Chocolate Protein Peanut Butter:
½ scoop chocolate protein powder, 2 Tbs peanut butter, ½ banana-mashed, chocolate chips

Peach Blueberry:
1 ripe peach-diced, ½ C blueberries, ½ tsp cinnamon

Chocolate Cherry Coconut:
1 Tbs unsweetened cocoa powder, ½ C frozen cherries, ¼ C coconut flakes, ¼ C choc. Chips

Apple Cinnamon
Add ½ tsp cinnamon, half an apple chopped

Other toppings:
Sliced almonds, coconut flakes, sliced banana, berries, coconut yogurt, nut butters, walnuts, pecans, pumpkin seeds

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One Bowl Chocolate Chip Banana Baked Oatmeal -- GF, DF, V

8/8/2025

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Hearty, banana-infused baked oatmeal that’s naturally sweetened, satisfying, and requires just one bowl to prepare. The perfect cozy, comforting breakfast.

Serves 9 squares

2 Tbsp flaxseed meal (or 2 eggs, beaten)
5 Tbsp water (omit if using eggs)
1/2 cup mashed ripe banana (the riper the better // plus more sliced banana for topping)
2 Tbsp maple syrup (or sub coconut nectar or agave nectar)
2 Tbsp melted coconut oil or avocado oil (if avoiding oil, sub applesauce or omit)
1/4 tsp sea salt
1/2 tsp ground cinnamon
2 cups dairy-free milk (we used 1/2 almond milk, 1/2 light coconut milk)
2 ½ cups gluten-free rolled oats
3/4 cup chopped walnuts or pecans (or sub other nut or seed of choice)
1/3 cup dairy-free dark chocolate chips (or chopped chocolate // use naturally-sweetened to keep recipe refined sugar–free, Hu Chocolates or Enjoy Life are great choices)
1 scoop collagen powder (optional)
1-2 Tbsp coconut sugar (optional)
2-3 Tbsp nut butter (optional)

Preheat oven to 350 degrees F and grease a 2-quart (or similar size) baking dish with oil (or vegan butter), or line with parchment paper.

Prepare flax eggs by combining flaxseed meal and water in a large mixing bowl. Then add ripe banana, maple syrup, oil, salt, and cinnamon and whisk to combine.

Add dairy-free milk and whisk once more. Then add oats, nuts, and half of the chocolate chips and stir to combine.

Transfer mixture to the prepared baking dish and top with additional banana slices, nuts (optional), and remaining chocolate chips. Sprinkle with coconut sugar for a “swirl” effect (optional). You can also drizzle with a little nut butter — such as almond or peanut — for even more flavor (optional).

Bake for 30-35 minutes or until the top is golden brown, the edges are slightly caramelized, and it has some springiness in the center. Remove from oven and let cool a few minutes. (I bake mine almost 45 minutes because I like it more like a breakfast bar consistency.)

Serve warm with desired toppings, such as warmed coconut milk or almond milk and a drizzle of maple syrup or additional nut butter.

Store leftovers covered in the refrigerator 3-4 days (or in the freezer up to 1 month), though best when fresh. Reheat in a 350-degree F oven or in the microwave until hot, adding more dairy-free milk as needed to moisten.

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No-Bake Chocolate Quinoa Bites -- GF, DF, V

8/8/2025

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These cookies are superior energy and nutrients in one quick bite. Store them in the freezer since they don’t hold up well at room temperature.

¼ C coconut oil
¼ C pure maple syrup
⅓ C unsweetened cocoa powder
½ C almond butter (or sunflower butter)
½ C cooked quinoa
½ C quinoa flakes
½ C coconut flakes
Coarse sea salt

Optional additions: hemp seeds, chia seeds

Line a baking sheet with parchment paper and set aside.

In a small saucepan over medium heat, melt together coconut oil, syrup and cocoa powder. Add the almond butter and stir again until smooth.

Remove from heat and fold in the quinoa, quinoa flakes and coconut flakes. Add any additional ingredients at this point.

Spread mixture evenly across parchment paper into a thin sheet. Sprinkle with sea salt and place in the freezer to set for about 30 minutes.

Remove from freezer and cut into about 2” squares. Store in an airtight container in the freezer.

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Meal Substitution Guidelines for Dietary Restrictions

8/8/2025

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There are many reasons you may encounter the need for substitutions throughout pregnancy and the postpartum period. Basic food allergies, of course, along with food aversions due to shifting hormones, or even difficulties with breastfeeding later on. This list makes it easier to figure out.

Hypoallergenic meats:

Turkey
Lamb
Chicken

Dairy Substitutions:

Coconut milk (great for nursing mothers as fat content is higher, do not use in savory dishes)
Almond milk (avoid if cutting out nuts)
Rice milk (this is a very neutral milk and good sub for savory dishes)
Ripple milk (very high protein content, not tasty in baking)
Miyoko’s vegan butter substitute (this works really well in baking subs that call for butter)
Enjoy Life and Hu make dairy free chocolate chips for baking

Gluten Substitutions:

For baking, Bob’s Red Mill 1:1 gluten free flour blend
Millet flour is good for subbing out in savory recipes (like coating beef in flour before browning in stew for example, just keep the pan temp lower)
Coconut flour can be subbed out in sweet recipes at a rate of 25%. Add 25% more liquid to compensate.
Oat flour, as long as it’s made from gluten free oats, is a good sub and is best blended up from scratch to avoid bitterness. Leftovers can be stored in the freezer.
Cauliflower crumbs can be subbed out for breadcrumbs where called for, such as breaded chicken or in meatballs.
If you are on a very strict gluten-free diet, you may need to avoid brown/wild rice. While all rice is technically classified as GF, some people can have a similar reaction to these rices.

Alternate grains (these are all gluten free and are nutritionally dense):

Quinoa
Millet
Farrow
Teff
Sorghum

Egg replacement:
1 egg can be replaced with ground flaxseed:
1 TBS flaxseed meal and 2.5 TBS water. Mix together in a dish and let stand 5 min to thicken, add to recipe as normal.

Make meatballs from lamb or turkey, using GF breadcrumbs.

Bake chicken, turkey, or fish with a side of roasted vegetables. Top with chimmi or basil pesto.

Bone broth is an excellent source of protein and helps with hydration. Drink it, or use as soup base.

Simple Mills, MadeGood and Mary’s Gone Crackers are great alternative brands for snacks/baking.

Whole Foods has many alt brands for gluten free/dairy free breads and pasta.

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Super Lactation Cookies -- GF, DF

Pumpkin Waffles -- GF, DF, V

Overnight Oat Jars -- GF, DF, V

One Bowl Chocolate Chip Banana Baked Oatmeal -- GF, DF, V

No-Bake Chocolate Quinoa Bites -- GF, DF, V

Meal Substitution Guidelines for Dietary Restrictions

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