Energy Bites for Lactation Support
Lactation Energy Bites (Freezer-Friendly)
Makes about 20 bites
- omit brewers yeast if you just want regular energy bites!
Ingredients:
– 1 ¾ cups rolled oats
– 1/3 cup ground flaxseed
– 2 tbsp brewer’s yeast (optional, for lactation support)
– 2/3 cup peanut butter (or almond butter)
– 1/3 cup honey or maple syrup
– 1/4 cup coconut oil, melted
– 1/3 cup mini dark chocolate chips
– 1/4 cup vanilla protein powder
– 1 tsp vanilla extract
Instructions:
1. Mix Ingredients:
Combine all ingredients in a large bowl. Stir until the mixture is cohesive and sticks together well. If the dough feels too dry, add a splash of water or almond milk (1 tsp at a time) for added moisture.
2. Form Bites:
Roll the mixture into 1-inch balls using slightly damp hands to prevent sticking. Place the bites on a baking sheet lined with parchment paper.
3. Freeze:
Freeze the bites on the baking sheet for 1-2 hours, until firm. Transfer to a freezer-safe bag or container.
4. Storage & Serving:
Store in the freezer for up to 3 months. To eat, let thaw for a few minutes at room temperature for a softer texture.
Prep Ahead Smoothie Bags
Post Partum Freezer Friendly Meal Prep: Prep Ahead Smoothies
These freezer-friendly smoothie packs are perfect for quick, nutritious breakfasts or snacks. Simply blend with your favorite liquid and enjoy!
Strawberry Banana Smoothie Packs
Make as many as you would like. I did four for each!
Ingredients for Each Pack:
– 1/2 banana, sliced
– 1/2 cup frozen strawberries
– 1/2 cup kale leaves or spinach (washed and stems removed)
– 1 tbsp flax seeds
– 1 tbsp chia seeds
– 1 tbsp peanut butter (or almond butter)
– 1/4 tsp cinnamon
– 1/2 tsp vanilla extract
Blueberry Smoothie Packs
Ingredients for Each Pack:
– 1/2 banana, sliced
– 1/2 cup frozen blueberries
-1/2 cup kale leaves or spinach (washed and stems removed)
– 1 tbsp flax seeds
– 1 tbsp chia seeds
– 1 tbsp peanut butter (or almond butter)
– 1/4 tsp cinnamon
– 1/2 tsp vanilla extract
Instructions:
1. Prepare Packs:
• Arrange 4 freezer-safe bags or containers.
• Add the ingredients for each smoothie to a bag, layering heavier frozen fruits at the bottom (e.g., strawberries or blueberries) and lighter ingredients (e.g., kale) on top.
2. Seal and Freeze:
• Remove as much air as possible from the bags, seal them tightly, and label with the smoothie name and date.
• Freeze for up to 3 months.
3. To Blend:
• Empty the contents of one pack into a blender.
• Add 1 cup of liquid (almond milk, regular milk, or water) and blend until smooth. Adjust liquid to your desired consistency.
4. Optional Additions:
• Add protein powder of your choice on the day of blending for extra nutrition.
5. Serve:
• Pour into a glass and enjoy immediately!
Banana Muffins
Postpartum Meal Prep: Banana Chocolate Chip Muffins
Makes 12 muffins
Ingredients:
– 3 ripe bananas (mashed)
– 1/4 cup melted coconut oil or olive oil
– 1/2 cup maple syrup or honey
– 1 large egg
– 1 tsp vanilla extract
– 1 tsp baking soda
– 1/4 tsp salt
– 1 1/3 cups whole wheat flour
– 2/3 cup dark chocolate chips
Instructions:
1. Preheat Oven:
Preheat to 350°F. Line or grease a 12-cup muffin tin.
2. Mash & Mix:
In a large bowl, mash the bananas. Mix in melted oil, maple syrup, egg, and vanilla extract.
3. Add Dry Ingredients:
Stir in baking soda, salt, and flour until just combined. Avoid overmixing. Fold in the chocolate chips.
4. Fill & Bake:
Divide the batter evenly into the muffin tin. Bake for 18-22 minutes, or until a toothpick inserted in the center comes out clean.
5. Cool & Store:
Let muffins cool for 5 minutes in the pan, then transfer to a wire rack to cool completely.
Freezing & Reheating:
• Freeze: Once cooled, store muffins in an airtight container for up to 3 months.
• Reheat: Microwave frozen muffins for 20-30 seconds or warm in the oven at 350°F for 10 mins
