As a breastfeeding mom, it’s common to be concerned about your milk supply. You probably have a million questions going through your mind like, ‘Will I produce enough? Will I be able to continue breastfeeding with my busy schedule? Is my baby breastfeeding effectively?’

All of these questions are completely normal, but you can rest assured that by taking care of yourself properly, you can and will produce enough milk to meet your baby’s needs.

So what do we mean by taking care of yourself? While this encompasses many factors like getting enough sleep, exercising, and so on, something that’s commonly overlooked is nutrition. Feeling good comes from the inside out, and it starts with diet.

Here at Majka, we’re passionate about supporting new moms’ nutritional needs and providing lactation support through our products. We love getting creative in the kitchen and whipping up new recipes, including this Majka Salmon Salad Recipe!

If you’re craving something savory that can boost your milk production, this recipe is for you. Keep reading to find out how to make it and learn about the benefits.

The Recipe:

 
  • Spinach Salad:
    • ½ cup spinach
    • 5 oz roasted salmon
    • ½ avocado
    • ¼ cup beets
    • ½ cup roasted sweet potatoes
    • ¼ cup quinoa
    • 2 tbsp Majka salad dressing
  • Majka Dressing:
    • 1 tsp turmeric
    • 1 tsp fenugreek
    • Lemon juice (from 1 lemon)
    • 4 tbsp olive oil
    • Splash of garlic powder

 

Directions

  • To prepare the salmon: Set oven on bake at 450 degrees. Then, place the salmon on a baking sheet, add salt and pepper, and place in the oven for 12 minutes.
  • To prepare the sweet potatoes: Chop sweet potatoes into small cubes and spread evenly on a baking sheet. Drizzle with olive oil and place in the oven for 30 minutes.
  • To prepare the quinoa: Add quinoa to boiling water (enough water to be one and a half times the amount of quinoa). Add salt and oil if desired, and cover and cook on low heat. Check-in after 10 minutes to ensure the quinoa is fully cooked.
  • Combine all ingredients and drizzle with Majka salad dressing. Enjoy!

 

Lactation support dressing

The Benefits

Healthy Fats

The olive oil and avocado in this recipe are both amazing sources of monounsaturated fats (healthy fats). It’s so important to know that not all ‘fats’ are bad--unsaturated fats are actually crucial to our health, especially while breastfeeding! Healthy fats are a source of fuel for your body, and we actually can’t live without them. They are loaded with benefits, including reduced risk for heart disease, improved blood sugar control, increased vitamin absorption, and more.

Iron

Low iron levels have been linked to low milk supply in women, so this is a crucial nutrient to include in your diet! The spinach in this recipe is an amazing source of iron and also contains calcium and phytoestrogens, which can help strengthen your body’s milk supply.

Protein

Protein is an important part of any diet, especially for pregnant and nursing moms. It’s often referred to as the ‘building blocks of life’ because it breaks down into different amino acids, which are needed by the cells in our bodies. Protein provides energy, supports hormone production, maintains muscle, boosts, immunity, and more. Nursing moms are said to need almost double the amount of non-nursing women, so it’s important to include protein in every meal. Quinoa and salmon both pack a punch of protein, which is why we’ve included them in this recipe!

Fiber

In addition to being high in protein, quinoa contains almost twice the amount of fiber as most other grains. Fiber keeps you fuller longer, can help control blood sugar levels, normalizes bowel movements and maintains bowel health.

Healthy Digestion

We could go on and on about turmeric, but one of its key benefits is that it promotes healthy digestion. Turmeric stimulates the gallbladder to produce adequate bile, which promotes digestion and minimizes the symptoms of gas and bloating in nursing moms. This herb also boosts immunity, reduces inflammation, and minimizes cholesterol.

Lactation Support

Both the fenugreek and garlic in this recipe are considered galactogogues, which is a substance that naturally promotes lactation. Fenugreek stimulates sweat production, and since the breast is a modified sweat gland, the herb can stimulate milk production. Additionally, it has been proven that when breastfeeding moms consume garlic, their babies breastfeed for longer periods of time. An increase in breastfeeding can lead to increased milk supply, which is why garlic has been attributed to increasing lactation. All in all, these two superhero ingredients provide amazing support for breastfeeding moms!

If you decide to try out this recipe at home, we want to see! Let us know in the comments below and also be sure to tag us on Instagram at @lovemajka and use the hashtag #lovemajka!

 

Fueling Motherhood

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