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Lactation is a phase where intake of liquids is emphasized upon because our breast milk is 88 percent composed of water. So, incorporating adequate liquids in our diet before feeding the baby, can help to increase milk supply.
Often, new moms are worried about being able to produce enough milk for their baby, and they frantically look up for foods and formulas to increase break milk supply.
Ajwain, eggs, paneer and garlic are some nutritionist-recommended foods to help lactating moms, but fenugreek is also an important and effective lactogenic food. Grandmas may suggest you soak 1 tablespoon of fenugreek seeds in water for some hours and drink it before sleeping, but here’s a filling recipe.
Vendhaya Kanji or Fenugreek Porridge can be a great option! According to Greata Sherene Robinson, Executive Nutritionist, Cloudnine Group of Hospitals, Chennai, this dish is rich in energy and is also a good source of protein, fat and calcium and makes an excellent lactation food for the feeding mothers.”
You can incorporate this nutrient dense porridge anytime of the day in-between meals, says the expert, who has suggested the following recipe.
Raw rice: ½ cup
Moong dal: 1 tbsp
Fenugreek seeds: 2 tsp
Coconut: ½ cup
Garlic (small variety): 12-14 cloves
Salt as required
* Wash rice, dal and methi seeds and add two cups of water to it. Add peeled garlic slices on to it and pressure cook for 4-5 whistles.
* Once pressure cooked, mash the ingredients well.
* Meanwhile, extract coconut milk by grounded coconut with ½ cup of warm water.
* Squeeze it through metal strainer to get the coconut milk.
* Add hot water, coconut milk and salt to the rice.
* Adjust the consistency of porridge by adding more water if required
* Heat the porridge on a medium flame to get the required consistency
* Serve it as an evening snack to boost your milk supply.
Energy – 423 kcal
Carbohydrates – 50 g
Protein – 13 g
Fat – 19 g
Calcium- 28 mg
Fiber – 9 g
Omega 3 fatty acids – 137 mg
Zinc – 2 mg
Iron – 2 mg