As a breastfeeding mama, there is a lot of advice out there about what you should and shouldn't put in your body. Don't worry, you don't have to completely overhaul your diet just to breastfeed, but you may notice that this milk-making business requires a lot of energy-- and nutrient-dense lactation foods can really help you feel your best.
Calcium is one of those nutrients your body needs and craves while breastfeeding. It's recommended a breastfeeding mama gets a minimum of 1,000 mg of calcium on the daily. A study in 2008 from "Journal of Human Lactation" even suggests regularly eating calcium-rich foods may help breastfeeding mamas produce more milk. And especially since lots of mamas are also instructed to avoid traditional dairy products, it can be tricky to make sure you're getting your fill of calcium.
Enter this calcium-powerhouse kale salad. Leafy greens, dried fruits and nuts are all packed with calcium, and this mouth-watering salad has got them all. Easily adaptable, I like to swap out dates for figs or even slivers of dried apricot, or sub the almonds out for toasted hazelnuts. Of course, if you're avoiding dairy, skip the parmesan, and try a few cubes of tofu for a calcium-rich alternative.
Adapted from Self Magazine, December 2012
Ingredients:
Dressing:
Juice of 1/2 lemon
1 shallot, diced
1 tsp honey
1 garlic clove, diced
1/2 tsp kosher salt
3 tbs extra virgin olive oil
Salad:
2 bunches kale, thinly sliced
8 dates, pitted, chopped
1/3 cup sliced almonds, toasted
1/4 cup shaved parmesan
1.) Combine the ingredients for the dressing in the bowl, whisk to combine, set aside.
2.) Put kale and dates in bowl and gently toss with dressing. Top with toasted almonds and parmesan.
3.) Serve immediately or chill in fridge. Stays fresh for 2-3 days.
Don't feel like baking? Shop Oat Mama Lactation Bars and Lactation Tea!
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