Buddha Bowl Lactation Salad
To really consistantly increase your milk supply, you need to do more than munch on a lactation cookie now and again. Not only can that be bad for your waistline, but it also isn’t the most effective. Including lactogenic foods into your diet every day is your best bet for consistently keeping up a high milk breast milk supply. Try this Buddha Bowl Lactation Salad to encourage a healthy milk supply today.
What is a Lactation Salad?
A lactation salad is any salad filled with galactogogues known to increase breastmilk supply. When following the Milky Mama’s Postpartum Plan to increase my breastmilk supply while losing the baby weight at the same time, I learned how important it is to add lactogenic foods to everything you eat!
Lactation cookies, lactation energy bites, and lactation smoothies work to increase your breastmilk supply because they contain special foods and herbs known to increase milk supply in most women.
But you can include galactogogues in any meal like this lactation salad or even lactogenic soups.
This Lactation Salad Can Help You Make Better Breastmilk
The quantity of your breastmilk is super important but so is the quality! You want rich, fatty, nutrient-dense breast milk. Learn how to make fattier breastmilk here.
Many of the ingredients in this lactation salad can help to increase your breastmilk and are also just really healthy for you and slimming too if you are still struggling to lose the baby weight postpartum.
Lactogenic Recovery Diet Plan
So speaking of that, there is one struggle that so many moms have postpartum, knowing how to lose the baby weight safely while breastfeeding. Can you even do that? How can you diet and breastfeed? How can you lose the excess weight and not lose your milk supply?
For years I’ve been asked by my mom clients these same questions in different ways again and again. So as a certified online health coach, fitness trainer, maternal nutrition specialist, and mom of 3, I decided to compile the proven successful postpartum diet and exercise plan that I created for my breastfeeding mom clients into a program that now anyone can have access to!
It’s called the Milky Mama’s Postpartum Plan and it is built for you! To teach you everything you need to know to be successful at postpartum weight loss while breastfeeding!
Check out my 28 day plan now to help you regain strength postpartum with short effective workouts, increase your milk supply with loads of delicious recipes, and finally lose that excess baby weight at the same time!
Tips for Making This Buddha Bowl Lactation Salad
This salad has so many wonderful ingredients and flavors it makes it easily customizable. You can switch or omit the spices, change up the dressings, and more.
This recipe is absolutely LOADED with lactogenic ingredients (far more than you’d even find in a lactation smoothie or cookies!). So I wouldn’t stray too far from many of the ingredients.
The lactogenic ingredients in this salad:
- sweet potatoes
- buckwheat groats
- kidney beans
- garlic
- pepitas
- optional sesame seeds
► MAKES 4 SERVINGS
- 2 medium sweet potatoes or yams, peeled and chopped into 1-inch cubes
- Olive oil spray
- 2 pinches of smoked paprika
- Salt and black pepper to taste
- 3 cups water
- 1½ cups roasted buckwheat groats (kasha)
- 2 to 3 cups chopped spinach
- 1½ cups cooked, warm kidney beans (or one 15-ounce) can, rinsed and drained; or use another bean of your choice)
- 1 cucumber, sliced
- 1 avocado, pitted, peeled, and sliced
- Pickled Red Cabbage & Onion Relish
- Lemon Tahini Sauce or Avocado Ranch Dressing
- ⅓ cup toasted pepitas (pumpkin seeds)
- optional (sprinkle with sesame seeds)
NUTRITIONAL VALUES
- Calories: 466kcal
- Fat: 20g (2.2g S.Fat)
- Carbs: 66g
- Protein: 17.8g
- Sugar: 9.1g
- Sodium: 642mg
DIRECTIONS
Preheat the oven to 425°F. Line a baking sheet with parchment paper or a silicone baking mat. Spread out the sweet potato cubes on the pan and spray with olive oil. Add the paprika, salt, and pepper and toss to coat. Bake for 30 minutes, or until tender and browned, tossing once halfway through to ensure even cooking. Set aside to cool.
While the sweet potatoes are cooking, cook the buckwheat groats: Bring the water to a boil in a medium pot. Add the buckwheat groats and return to a boil. Reduce the heat, cover, and simmer until most of the water has been absorbed, 11 to 12 minutes. Remove from the heat and add salt.
To serve, fill each bowl with spinach, buckwheat groats, beans, sweet potato, cucumber, avocado, and cabbage relish. Drizzle with dressing and top with toasted pepitas.
Buddha Bowl Lactation Salad
Ingredients
- 2 medium sweet potatoes or yams, peeled and chopped into 1-inch cubes
- Olive oil spray
- 2 pinches of smoked paprika
- Salt and black pepper to taste
- 3 cups water
- 1½ cups roasted buckwheat groats (kasha)
- 2 to 3 cups chopped spinach
- 1½ cups cooked, warm kidney beans (or one 15-ounce) can, rinsed and drained; or use another bean of your choice)
- 1 cucumber, sliced
- 1 avocado, pitted, peeled, and sliced
- Pickled Red Cabbage & Onion Relish
- Lemon Tahini Sauce or Avocado Ranch Dressing
- ⅓ cup toasted pepitas (pumpkin seeds)
- optional sprinkle with sesame seeds
Instructions
- Preheat the oven to 425°F. Line a baking sheet with parchment paper or a silicone baking mat. Spread out the sweet potato cubes on the pan and spray with olive oil. Add the paprika, salt, and pepper and toss to coat. Bake for 30 minutes, or until tender and browned, tossing once halfway through to ensure even cooking. Set aside to cool.
- While the sweet potatoes are cooking, cook the buckwheat groats: Bring the water to a boil in a medium pot. Add the buckwheat groats and return to a boil. Reduce the heat, cover, and simmer until most of the water has been absorbed, 11 to 12 minutes. Remove from the heat and add salt.
- To serve, fill each bowl with spinach, buckwheat groats, beans, sweet potato, cucumber, avocado, and cabbage relish. Drizzle with dressing and top with toasted pepitas.
