Oat Flax Lactation Smoothie
A creamy, nutrient-dense smoothie designed to support milk supply for new mothers. Packed with galactagogues like oats, flaxseed, and brewer's yeast, it's a delicious and easy high-protein snack.
For 1 serving
Prepare banana and measure dry items
Peel half a banana and break into 2-3 pieces. Measure 2 tbsp rolled oats, 1 tbsp flaxseeds, 1 tbsp Belgian lager yeast, 1 tsp honey, and a pinch of cinnamon powder.
Add wet ingredients and banana
Pour 0.5 cup Greek yogurt and 0.5 cup milk into your high-speed blender. Add the prepped half banana and 0.5 tbsp peanut butter. Ensure they are at the bottom for easier blending.
Add dry ingredients and ice
Add 2 tbsp rolled oats, 1 tbsp flaxseeds, 1 tbsp Belgian lager yeast, 1 tsp honey, and a pinch of cinnamon powder. Finish with 3 ice cubes on top of the other ingredients.
TIPAdding ice last helps push down other ingredients towards the blades, promoting a smoother blend.Blend until smooth and serve
Secure lid, blend on high for 60-90 seconds until completely smooth and creamy. Ensure no oat or flaxseed chunks remain. Pour into a glass and serve immediately.
TIPFor a thicker smoothie, add an extra ice cube. For a thinner consistency, add a splash more milk and blend again briefly.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker smoothie, use a frozen banana instead of a fresh one. This also makes the drink colder without needing ice.
- 2If you find the taste of brewer's yeast strong, start with 1 teaspoon and gradually increase to 1 tablespoon over a few days.
- 3You can prepare smoothie packs by portioning all dry ingredients into a bag. When ready, just add the banana, milk, and yogurt and blend.
- 4Make sure to use debittered brewer's yeast for a more pleasant, less bitter flavor.
Adapt it for your goals.
Vegan
Use a plant-based Greek-style yogurt (like coconut or soy) and a plant-based milk such as almond or soy milk. Replace honey with maple syrup.
dairy freeDairy free
Substitute Greek yogurt with a dairy-free alternative like coconut yogurt and use almond, soy, or oat milk instead of dairy milk.
nut freeNut free
Replace peanut butter with sunflower seed butter or tahini to make it safe for those with nut allergies.
quickQuick
Prepare freezer packs with all the dry ingredients (oats, flaxseed, yeast, cinnamon) portioned out. Just add wet ingredients and a frozen banana, then blend for a smoothie in under 2 minutes.
Why this is on our healthy list.
Supports Milk Supply
Contains galactagogues like oats, flaxseed, and brewer's yeast, which are traditionally used to help increase breast milk production.
High in Protein
Greek yogurt provides a significant protein boost, which is essential for postpartum recovery, tissue repair, and keeping you feeling full and satisfied.
Rich in Fiber
Oats and flaxseed are excellent sources of dietary fiber, which aids digestion and helps maintain stable blood sugar levels.
Healthy Fats
Flaxseed and peanut butter offer omega-3 and monounsaturated fats, which are important for both the mother's health and the baby's brain development.
Frequently asked questions
Yes, it's packed with protein for recovery, fiber for digestion, and healthy fats. The galactagogues like oats, flaxseed, and brewer's yeast are specifically chosen to support lactation.