Almond blueberry lactation balls are quick and easy to make. Get the recipe for these no-bake lactation bites to help fuel your body during breastfeeding.
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While we often talk about eating more during pregnancy, your calorie needs are actually even higher if you decide to breastfeed.
And one of the best ways to support your nutrition and milk supply is by eating frequent small meals and snacks that are packed with nutrient-rich ingredients – like these lactation energy bites!
Personally, I love energy balls and bars as they’re just so convenient. Simply make a big batch and either store them in the fridge for 2 weeks or in the freezer for 3-4 months.
It also doesn’t hurt that they also taste delicious and have a cookie dough-like texture either!
Of course, you don’t have to be breastfeeding to enjoy these vegan protein balls. As they’re made with just a few wholesome ingredients, they’re also a great snack for kids and non-lactating adults as well!
Breastfeeding is a lot of work for your body! As a result, some of your nutrient needs increase as well.
When breastfeeding, most moms need an extra 500 calories and 25 grams of protein per day compared to their pre-pregnancy needs.
Other nutrient needs that increase include:
Overall, the best diet when breastfeeding also happens to be the “best” for all of us: a balanced, varied diet composed mostly of minimally processed, whole foods.
However, there are a bunch of ingredients that have been proposed as being good for your milk supply while breastfeeding.
And while some do have research behind them, others are more commonly found in alternative medicine and may not have been studied scientifically — and both are fair game.
It all depends on what you find works best for your body and your milk supply.
However, here are some foods that tend to be the most popular when it comes to eating to support your milk supply:
As mentioned above, while there’s some research to support certain foods in supporting your milk supply, results are highly individualized.
Plus, even if you do add those foods, you likely won’t see results unless you’re also giving your body the protein, calories, and micronutrients that it needs to support lactation.
That’s where these lactation balls come in! I focused on creating a recipe that’s both nutritious and contains some of these milk-boosting ingredients. That’s why the bulk of the recipe is made up of:
Yes. However, the quality of your protein powder is key.
One of the major downsides of protein powders is that they can be high in heavy metals and other contaminants — a.k.a things you don’t want to put in your own body, let alone have show up in your breast milk.
This is why it is SO important to do your research when buying protein powders. The Clean Label Project and Consumer Labs are both good resources for making sure that your protein powder is safe to use.
Another aspect to consider is the source of protein and any potential sensitivities or allergies of your baby. Soy and dairy tend to be the most common allergens for young infants.
This means that if your baby is allergic to dairy, you’ll need to avoid all dairy products — including whey or casein-based protein powders — until you’re no longer breastfeeding.
And as protein powders are not cheap, I generally recommend that lactating women opt for a brown rice-based protein powder instead as rice is one of the least common food allergens.
This way, if your child does end up having an allergy, you don’t have to worry about spending money on yet another protein powder.
Additionally, I’ve only made this recipe with vegan protein powders. While other powders, such as a whey-based one, will work, you will just need to play around with the right amount of milk to add.
Of course, you don’t have to use protein powder at all. Meeting your protein needs through whole food sources is an excellent option!
And if you go this route, then instead of protein powder, you can use brewer’s yeast in these lactation energy bites instead.
Brewer’s yeast is used to make beer and bread. However, as it’s surprisingly nutritious, it’s also sold as a nutritional supplement.
In particular, brewer’s yeast is rich in B vitamins and several essential minerals like iron, magnesium, chromium, and zinc. It also happens to be a good source of protein as well.
And as mentioned above, it’s commonly used to help support milk production during breastfeeding. However, the research is inconclusive on whether it’s actually effective.
When buying brewer’s yeast, make sure to select a product from a reputable supplier. Some are also flavored. I recommend opting for one that’s unflavored as it’ll be more versatile for cooking and baking.
Note that brewer’s yeast does interact with some medications, including MAOIs, meperidine (a pain narcotic), and several diabetes medications. Before taking brewer’s yeast, be sure to talk with your doctor to make sure that it’s safe for you to take!
These no-bake almond blueberry lactation balls are so easy to make! You’ll need a food processor, mixing bowl, and a baking sheet or pan.
The great part about these lactation balls is that you can make several batches at a time as they freeze really well!
Simply store your lactation balls in an airtight container in the fridge for up to 2 weeks or in the freezer for 3-4 months.
If you tried this almond blueberry lactation ball recipe, or any other recipe on the blog, let me know how you liked it by leaving a comment/rating below!
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