Breastfeeding is one of the best ways to ensure a child’s health and survival. According to the World Health Organization (WHO), breast milk is the perfect food for infants. It’s safe, clean, and packed with antibodies that protect against many common childhood illnesses. During the first few months of life, breast milk provides all the energy and nutrients an infant needs.
It continues to meet up to half or more of a child’s nutritional needs during the second half of their first year and up to one-third during their second year. Breastfed children tend to perform better on intelligence tests, are less likely to be overweight or obese, and have a lower risk of developing diabetes later in life.
Women who breastfeed also benefit by having a reduced risk of breast and ovarian cancers. Despite this, less than half of infants under six months old are exclusively breastfed, reports WHO. While the reasons might be many, one of the main causes of children not getting breastfed properly is the lack of nourishment among lactating mothers.
Keeping this in mind, “World Breastfeeding Week (WBW) is a global campaign to raise awareness and galvanise action on themes related to breastfeeding,” according to World Alliance for Breastfeeding Action (WABA). It is celebrated annually from August 1st to 7th.
This World Breastfeeding Week, let’s take a look at some of the recipes that are easy to prepare, delicious to indulge in and also full of nourishment. These might be a great help for boosting lactation for breastfeeding mothers:
WORLD BREASTFEEDING WEEK 2024: SUPERFOODS FOR BREASTFEEDING MOMS
Vegetable stir-fry with tofu or paneer
All you need is some mixed vegetables (broccoli, bell peppers, carrots), tofu/paneer, soy sauce, garlic, ginger and olive oil. Saute garlic and ginger in olive oil, add tofu/paneer and cook until golden. Add vegetables of your choice and soy sauce, stir-fry until vegetables are tender.
Quinoa salad
Another quick recipe, it only requires quinoa, cherry tomatoes, cucumber, cheese (optional), olives, lemon juice, olive oil, salt and pepper. Cook quinoa as usual and mix with chopped vegetables, feta and olives. Drizzle with lemon juice and olive oil, then season with salt and pepper.
Lentil soup
Take some lentils and chop up some carrots, celery, onion, garlic, vegetable broth, cumin and coriander. Quickly saute onions, garlic, carrots and celery. Add boiled lentils, vegetable broth and spices as per your liking. Simmer until lentils are tender.
Palak paneer
Blanch and puree the spinach. Sauté cumin seeds, onions, garlic, and ginger in oil until golden. Add tomatoes and cook until soft. Stir in the spinach puree and spices. Add paneer cubes and simmer for a few minutes. This popular recipe is rich in iron, calcium, and vitamins A and C. Paneer also provides a good source of protein and calcium, essential for bone health and supports lactation.
Moong dal khichdi
A comforting and easy-to-digest meal, it is rich in protein and essential amino acids. Preparing it in Ghee also supports digestion and provides healthy fats, beneficial for energy and milk production. To prepare it, heat ghee and saute cumin seeds and asafoetida. Add washed moong dal and rice. Stir in turmeric and salt. Add water and cook until the dal and rice are soft.
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