Boost your milk supply with lactation bites!

Different foods can help you increase your milk supply

If you’re breastfeeding, you have 100% wondered how you could make more milk and chances are in your search you have come across a wide variety of recipes for Lactation Cookies.  Do they work? They certainly can.  Are they good for you?  It depends.

Lactation cookies can include a wide variety of ingredients - just watch out for the sugar!

Lactation cookies can include a wide variety of ingredients - just watch out for the sugar!

Too much of a good thing

The problem with most lactation cookies is simple:  they are cookies!  Most lactation cookies are full of sugar & fat and don’t have a whole lot of nutritional value which is really what your focus should be throughout your postpartum period, especially if you are breastfeeding.  That being said, for many people they really do work wonders for boosting supply so, what is a lactating person to do?! Make a healthy, nutrient packed, galactagogue loaded Lactation Bites, of course!

Nutritious and delicious Lactation Bites

The key ingredient in most lactation boosting recipes you will see is brewer’s yeast, and for good reason. Brewer’s yeast is loaded with good things and is a big favourite for many people when it comes to boosting milk supply.  The only draw back to brewer’s yeast is that it is VERY potent and bitter tasting and is not easily masked in a recipe.  For these Lactation Bites, we decided to work with the malty taste that comes with the brewer’s yeast.  Who doesn't love a warm and spicy ginger cookie flavour?!

Brewer’s yeast is used to make beer, and people have taken it as a dietary supplement for many years. Brewer’s yeast is made from a fungus, and it is highly nutritious. It contains iron, protein, and B vitamins, as well as chromium, selenium and other trace minerals. Brewer’s yeast is also believed to be a galactagogue, used by nursing mothers to help make more breast milk.
— Donna Murray RN, BSN
Roll your Lactation Bites in cocoa, shredded coconut, crushed peanuts, or whatever you like!

Roll your Lactation Bites in cocoa, shredded coconut, crushed peanuts, or whatever you like!

How to make Lactation Bites


2 cups of cooked chick peas: low in fat, high in protein, and packed full of nutrients chick peas make a great base

1/2 cup apricot paste – apricots are high in fibre, vitamin A & C and have been shown to help increase the production of prolactin, one of the key hormones for the production of milk

1/2 cup milled flax: loaded with Omega 3 fatty acids!

1/2 cup oat flour: Nutritious and comforting, oats are great for a lactating mother.

1/4 cup of maple syrup: a natural alternative to processed sugars

1 tsp  Cinnamon

1/2 tsp Nutmeg

2 tbsp pf fresh grated Gingergood for just about everything, ginger has long been relied upon by pregnant women and nursing mothers

2-4 tbsp of brewer’s yeast: iron, protein, B vitamins, and much more, brewer’s yeast is a powerhouse! (NOTE: add to taste but be mindful that this yeast has been known to make people gassy)

1-2 tbsp water if needed to get the right consistency

How to whip'em up!

In a blender, purée 1 cup of dried apricots (organic if possible) with 1/3 cup warm water to create a thick paste.  In a food processor, combine all ingredients and pulse until the mixture forms a loose ball.  Roll into balls, 1 tbsp at a time.  For extra crunch, you can roll the balls in toasted coconut or crushed nuts or even a little cocoa powder!  Whatever you like – dream big!  Store them in an air-tight container or in freezer bags and enjoy a couple each day with a large glass of water or Mother’s Milk tea.

Pro Tip!!  Eating these as a snacks in the early afternoon (as well as loading up on water) can help get you through that early evening supply dip that most people run into sometime between 3pm and 7pm.