Posts tagged recipe
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.  

Do dates really help with labour?!

What's all the buzz about dates and labour?!

Word on the street is that eating dates can get labour started. So.... is it true?!  The short answer is that they sure don't hurt!  There have been a number of studies done on the effects of eating dates and they have shown that eating dates in late pregnancy can help with cervical ripening (aka. helping your cervix getting soft), reducing postpartum bleeding, and - yes - with less chance of needing labour boosting drugs like pitocin during you birth experience. 

What else are dates good for?

Peterborough doula dates and labour

Dates are delicious and nutritious

Dates are  high in fiber, potassium, and magnesium making them a super choice for pregnancy and the postpartum period. BONUS? These little mouthfuls of heaven are sweet and smooth. Yum! You can eat them whole (remember to watch out for pits), chop them up and add them to muffins or cookies, or best of all you can soak them in warm water and blend them into a paste to use in lieu of sugars or oils in a ton of recipes!

Who wants to eat some dates?

This simple little "power bar" recipe is just the ticked if you are looking to find a way to fit some dates into your day.  We recommend making a BIG batch of these a few weeks before your estimated due date.  Keep some out for snacks and freeze the rest for those first few days and weeks after baby comes.  Whether they kick start your labour or not, they are delicious and filling.

Peterborough doula dates and labour

Date-licious Power Bar Recipe


1.5 cups of dates (pitted)*

1/4 cup warm water

1 tsp vanilla

1/2 cup shredded unsweetened coconut

1/4 cup flax meal

1/4 cup chia seeds

1/4 cup oat flour

2 generous Tbsp of nut butter (or seed butter)

spices to taste (cinnamon, nutmeg, chili, cocoa powder, or ginger all make great additions!)

How to whip'em up

Put the dates and warm water in a blender or food processor and blend until smooth.  Scrape down the sides and add the date paste to a large bowl.  Add in the vanilla, coconut, flax meal, chia seeds, oat flour, nut butter and spices and stir until well combined.  Drop the mixture into a glass baking pan (8 x 8 ) lightly greased with coconut oil and press flat with the back of a spoon or your fingers.  Set the tray in the fridge overnight to allow the bars to set.  In the morning, cut into squares (rectangles, triangles, or whatever shape tickles your fancy), cover and either return to the fridge or freeze for later.  Oh… one last thing.  Enjoy!