As a postpartum doula and lactation counselor my clients often ask me what they should be eating? Lucky for my clients I actually cook for them, and discuss with them what a lactating mama should be eating. So what does she need to include in her diet? How much more should she be eating? This blog will include recipes and facts on nutrition for optimal lactation. Don’t worry, they aren’t Sprouted this and Vegan that, there are lots of healthy options that the whole family will enjoy!
Today’s topic is leafy greens and Omega 3’s. Oh No, Not Kale!! Well, maybe just a little? Leafy greens support healthy breast tissue. If you aren’t much of chef, no worries. This will be simple and easy and make even kale a treat!
So what is an Omega 3? Omega 3s are fatty acids. The two crucial fatty acids to our health are EPA and DHA ( you may have seen that listed on the nutrition panel of your prenatal vitamins?). Our bodies need these fatty acids to function properly. Our bodies don’t produce them on their own, so we need to obtain these from our diet. They also contain many healthy benefits including, but not limited to, aiding in depression, asthma, arthritis, heart health, and this is a big one for mama, infant health. Some Omega 3 rich foods include sustainable seafood, walnuts, and flax. You may have heard about grass-fed dairy, meat, and eggs? When animals are grass-fed or pastured they produce dairy, meat, and eggs enriched in Omega 3’s.
Ok, how about a recipe that combines these two into a super food for mama? I often make this recipe for my clients. It is one I can do in their home and is great for breakfast, lunch, or dinner! What’s not to love right?
Goat Cheese, Greens, and Prosciutto Frittata:
6 Enriched omega 3 eggs (from local organic hens if possible)
1 Cup enriched omega 3 milk (can reduce to a 1/2 Cup if you like your Frittata more dense)
2 Cup baby spinach rinsed and dried
2 Cups baby kale rinsed and dried
1/2 Onion chopped
3 Garlic gloves minced
1/4 Cup crumbled goat cheese (grass-fed)
1 Cup prosciutto chopped
2 Tablespoons Olive Oil
Preheat oven to 350 degrees. Beat the eggs and mix with the milk set aside. Place the prosciutto in a large oven proof skillet and brown until crispy then set aside. Add the oil, spinach, kale, onions, and garlic and saute just until the greens are wilted. Pour the egg mixture on top and sprinkle the goat cheese and cooked prosciutto on top. Sprinkle with salt and pepper to taste. Place the skillet in the oven and bake 20 min or until the eggs are set. I like to serve this with fresh fruit or a tossed green salad.
I hope you enjoy nurturing and nourishing your amazing body, so it can nurture and nourish your amazing baby.