Much.Most.Darling.: Power Greens Lactation Smoothie

Friday, May 23, 2014

Power Greens Lactation Smoothie

I’ve been asked a lot about my shakes lately, so I thought I’d share the deliciousness that is my favorite smoothie. I have to have one every. Single. Morning. Seriously. Days that I don’t get a chance to make one, I feel lethargic and find myself reaching for whatever I can get my hands on to fill my tummy – not good when you’re trying to lose the baby weight!

It is chock-full of good for you vitamins, fiber, and is great for nursing moms to help with milk production. It’s also great post-workout because of the banana and coconut water to help replenish what you’ve lost during a good sweet session. 

As a mom with a clingy 4 month old, most days this smoothie is what keeps me going throughout the day until my husband gets home and I can eat something real.

  • 2 – 3 big handfuls of spinach / kale / power greens
  • 1.5 cups of mango (I use frozen from Costco)
  • 1 banana
  • 1 handful of baby carrots
  • 3/4 c of blueberries
  • 2 tbs unsweetened coconut flakes
  • 1 tbs chia seeds
  • 1 tbs flaxseed or flax meal
  • 2-4 tbs hemp protein powder
  • 1 tsp cinnamon
  • 3/4 c coconut water
  • 1 – 1.5 cups water (depending on how thick or thin you want the consistency to be)

Put everything in the blender in the order listed above (that way the greens get liquified enough), and blend!

Yields: about 4 – 5 cups (30-40oz)

Nutrition facts: (approx)
Calories: 609
Fat: 14g (Sat: 5g, Poly: 7g, Mono: 1g, Trans: 0g)
Potassium: 1310mg
Carbohydrates: 110g
Dietary Fiber: 28g
Sugars: 71Protein: 19g
Vitamin A: 171%
Vitamin C: 249%
Calcium: 38%
Iron: 29%

You’ll notice you have a very full blender – this isn’t something I down all at once.
I usually have a big glass for breakfast to start my day off right, and then I’ll have enough for two more drinks as snacks the rest of the afternoon. 

Don’t get scared off by the calories or the fat content! As a breastfeeding mom, I burn about 500 extra calories per day, so this smoothie makes sure I am getting good quality calories in. If you’re not getting enough calories, not only will your supply will suffer, but your energy levels will drop as well, and I’d rather lose weight slowly than have to give up breastfeeding.

Yes, there are a lot of carbohydrates, but it’s all complex carbs from the fruit, which help to keep you fuller, longer. Also, complex carbs are among the best possible foods for new moms to eat while breastfeeding. According to WebMD, complex carb loading is “one of the most successful long-term lactation weight loss programs” and will help you lose weight without having to sacrifice milk production!

In regards to the high fat count, 8 of the 14 grams are poly and mono – meaning they are the good for you fats, and come mostly from the Chia Seeds (3g) and Flax (4g). The coconut flakes are what has the 4.5g of fat in them, but I’m ok with that number. While breastfeeding, its really important to get enough fat in your diet, as this helps to ensure a good supply of the hind milk (super-fatty and hunger satisfying part) during the last part of your childs nursing session.

Spinach, carrots, and flax are well known for their lactation benefits, which is why I always add them to my smoothie. Chia seeds are a great source of calcium, protein, omegas and energy, and coconut water is apparently one of the hot new suggestions for increasing supply for lactating mamas because of all the nutrients and vitamins, but it can also boost immunity and increase your energy. Interestingly enough, it’s very high in lauric acid (fights against viruses and bacteria), which is also found in human breast milk! Even if you’re not nursing, and are just an athlete or a mom in general, coconut water is a great hydrator and recovery drink as it’s high in potassium and electrolytes.

For the record – I am not, or have I ever claimed to be a doctor or a lactation consultant or smarter than the average Jane Doe, so take my advice with a grain of salt. However, I am very aware of what I eat now that I’m nursing, so I’ve done my research, and have introduced foods accordingly. I have been very lucky in having more than enough of a milk supply, and while correlation does not equal causation, this is what has worked for me!

Do you have a great lactogenic recipe? 
Share it with me below!


  1. I formula fed, so I don;t have any recipes for ya, but I am sure people will love this one :)

  2. Very interesting and important information. I haven't breast fed in almost 30 years...things have certainly changed from the McDonalds burgers I used to eat!!

  3. I very briefly breastfed and while i appreciate the value and importance of breasfeeding, I have no recipe to share. Namaste

  4. This sounds like an amazing smoothie! I need to try this, I am still nursing my little one.

  5. Slap this non-mom's wrist but I can't help giggle at this dairy truth: the greener the food, the sweeter the milk. ;) I guess it applies to all mammals.

  6. i love green smoothie.. i've been really bad lately, eat too much meats and less veggies

  7. I've been wanting to get into smoothie looks so fun! And the possibilities are endless. I guess I'll have to finally get a blender first, though. Hahah!

  8. Will share this to my cousins who are about ti give birth. Awesome drink for sure.

  9. I'm a huge fan of smoothies! It is sad that people think that all carbs or fats are bad for people. When in reality, it all about where they come from and moderation. Looks like a yummy breakfast!

  10. Wow that all looks so fresh and delicious! :)

  11. I'll have to remember this if the occasion ever presents itself, to need it.

  12. Oooo this smoothie sounds great!!! I need to get back on my smoothly kick!

  13. That's so interesting that some of those ingredients help with lactation - I had no idea! I've also never added carrots to my smoothie before so I'll have to try that!

  14. Breastfeeding is really something new moms should practice. Thanks for this recipe! Greens really are the secret to getting as much milk as you can for your new born.

  15. This smoothie looks so delicious. I love that there are greens in there. This could already be my lunch!

  16. I remember being starving all the time when I was breastfeeding. This sounds like a great recipe and way to get good calories in. Thanks for sharing.

  17. There is so much of goodness and health inside that smoothie. I have GOT to have one!

  18. will definitely try this when the time comes!

  19. When I was breastfeeding my SIL made me seaweed soup to help me with my breastfeeding, however, it was nasty and I could not bear to swallow it....this would have been a better solution.

  20. I will have to pass this on to my coworker who is breastfeeding her 3 week old. Sounds so healthy!

  21. This is one healthy looking smoothie and the greener the better indeed, I am not a mumma yet so not idea what would work for me and what wouldn't

  22. This recipe looks real good. I am too old to lactate but this helps any expectant mother to have enough supply of milk for their babies. I LOVE the banana'strawberry smoothie by the way.

  23. This is one great green smoothie! We may try this in our house this week.

  24. Great looking smoothie, I am surprised that fruits and veggies end up pulling together so many calories. I'll have to try a spin off from that without mango (not a fan).

  25. Great green smoothie recipe for a mom who is breastfeeding. I will pass this to my friend.

  26. Hey that smoothie looks awesome..I love it! Sounds similar to the one I you is "darling"..!


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