These healthy no bake lactation bites are energy-boosting and include ingredients known to help with milk supply including brewer’s yeast and oats.
Before I even got pregnant, I knew I wanted to try breastfeeding. I know everyone’s breastfeeding journey is different so I didn’t want to put any pressure or expectations on myself, but I did want to at least try.
With that in mind, I started prepping for my breastfeeding journey. I ordered my breast pump and read articles/books to get all the tips and tricks I could before the baby arrived. I also researched which foods are best to keep your milk supply up and help with milk production. I shared these in my lactation cookie post as well, but here’s an overview:
Foods Known to Help With Breast Milk Supply
Oats – One of the reasons for decreased milk supply is low iron levels. Oats are high in iron so some studies have shown that oats help with milk production. Adding a small amount of oats to a smoothie is great but I love having some sort of oat-based breakfast almost daily. I’m a big fan of overnight oats (these chocolate chip overnight oats are my go-to right now) and baked oatmeal (I love my strawberry banana baked oatmeal). I gravitate towards these options because I can prep them in advance.
Barley – Whole barely is the richest dietary source of beta-glucan, a polysaccharide that has been shown to increase prolactin (aka the breastfeeding hormone). This barley salad is so delicious!
Brewer’s yeast – It is packed with vitamin B, iron, zinc, magnesium and potassium. It has a lot of benefits, but you should check with your doctor before adding brewer’s yeast to your diet. It can interact with a variety of medications and can cause some unwanted side effects. You can learn more about brewer’s yeast in my lactation bites post.
Flaxseed – Flaxseed is high in omega-3 fatty acids (which are great for baby) and it also contains phytoestrogens that can influence breast milk production.
Of all the ingredients known to help with a woman’s milk supply, the most interesting to me is brewer’s yeast. I had to do a little research to figure out exactly what it is, but brewer’s yeast is a fungus and gets its name because it is used in the production of beer and bread.
It is packed with vitamins and minerals – most notably, vitamin B, iron, zinc, magnesium and potassium. It’s also a good source of protein. One 1/4 cup serving offers 8 grams of protein. Because of this, brewer’s yeast has been touted as a plant-based superfood.
While it has a lot of really great benefits, it’s important to note that you should talk to your doctor before adding brewer’s yeast to your diet as it can interact with a variety of medications.
How to Make Quick and Easy Lactation Bites
The first step in making these lactation energy bites is to add the dates to a food processor and pulse until a thick paste is formed. Add in the rolled oats and pulse a few more times until just combined. Place the date and oat mixture into a large bowl. Stir in the brewer’s yeast and peanut butter. Add the almond milk and honey and stir well to combine. If the mixture is too dry, add another splash of almond milk. Stir in the chocolate chips and form the energy bites using your hands. Store in an airtight container in the fridge for 2 weeks or in the freezer for up to 3 months.
Add dates to a food processor and pulse until they form a thick paste. Add in rolled oats and pulse a few more times until just combined.
Place date and oat mixture into a bowl. Stir in brewer's yeast and peanut butter. Then add almond milk and honey and stir well to combine. If the mixture seems dry, add an extra splash of almond milk. Stir in chocolate chips and form mixture into bite-size balls using your hands. Balls should be about one tablespoon in size.
Store in a covered airtight container in the fridge for 1-2 weeks or in the freezer for up to 3 months.