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breastfeeding friendly soups

Breastfeeding is an exhausting type of love and you’re constantly burning fuel to nourish and keep up with your baby’s demand.

Food and hydration help to build and maximize your milk supply during the early days of your postpartum recovery.

But the the key to building and maintaining your milk supply is to remove milk frequently.

A new birthing person needs food that is nourishing to the body and soul as well. There are so many nutriensts that need to be replaced after having a baby.

Postnatal depletion is a collection of symptoms describing a mother's experience due to nutrient deficiencies, sleep deprivation, drastic change of a new mother's role and social isolation.

Postnatal depletion is very real possible and

can last up to 10 years if not treated.

So to begin the process of healing tiu need FOOD honey!! With the fall approaching this is the perfect time to indulge in warm, nutrient dense healing foods.

Its soup, honey!!

Honey, make sure you invest in a slow cooker. Mothers are able to have meals prepared in advance with a little meal planning on days where you are tired and recovering.

This will take the overwhelm of “What’s for dinner, Ma!” off for a few days and not have to worry about what to eat and actually finding time to eat.

There are a lot of foods that are breast-feeding friendly as well such is garlic, bone broth, carrots, beets, oatmeal, salmon, nuts, asparagus...I could go on.

I incorporate rich foods in my postpartum soups with the right ingredients to compliment milk production.

Soup is healthy, quick and delicious to eat. You can freeze it and prepare it quickly.

Just heat and eat!

Although a caregivers diet cannot directly affect the contents of breastmilk because ONE breast milk is made from your blood not your stomach contents.

So yes 🗣EAT ALL THE THINGS, HONEY!! But I highly encourage you to eat a healthy and balanced diet to enhance your blood with nutrients. Your milk will take all it needs from you but if you don’t replenish those nutrients by eating a healthy diet this begins the onset of postnatal depletion.

I found a few breastmilk friendly soups some vegan, that maintain health after having a babee and will give you the boost you need to begin recovery so you can rest.

Chicken Noodle Soup (Gluten Free)

Believe it or not bone broth is an excellent way to boost your milk supply. This comforting classic is so easy to make, you'll never eat the store-bought version again.

pic Martha Stewart



1 tablespoon olive oil

6 cups of bone broth

5-6 pounds of chicken breast

2 stalks celery, diced small

2 medium carrots, diced medium

1 medium yellow onion, diced small

Salt and pepper

1/4 lb of gluten free spaghetti


Chop all the vegetables and place into the slow cooker. Add chicken and season. Mix well and add the bone broth. Cook on LOW for 6-8hr or HIGH for 4hrs. When finished add ¼ lb of broken spaghetti to slow cooker and cook on LOW for additional 30 minutes or until pasta is cooked. Serve and enjoy!

Carrot and Butternut Squash Soup

pic Serious Eats

Carrots are another food that is considered beneficial for breastfeeding moms. This slow cooker soup is super easy and nourishing. It also contains coconut milk, curry powder (with fenugreek), garlic and ginger to help make more breast milk.


3 – 4 lb butternut squash

2 large carrots or

12 baby carrots

2-4 fresh garlic gloves

1 inch piece of fresh ginger

Salt and pepper to taste

1 tbsp of curry powder

2 cups bone broth

1/2 cup full fat canned coconut milk


Chop all the vegetables. Combine all the ingredients except coconut milk in the slow cooker. Cook on LOW for 6-8hr or HIGH for 4hrs. When finished add coconut milk and mix to combine. Puree the soup using an an immersion blender, potato masher, or blender. If using a blender, make sure to cool the soup first and not to overfill.Serve and enjoy!



1 tablespoon extra virgin olive oil

1 red onion, chopped

3 cloves garlic, minced

2 teaspoons ground cumin

1 1/2 teaspoons chili powder

1 teaspoon smoked paprika

1.5 lbs. sweet potato (about 2 medium), peeled, and cut into 1″ cubes

1 red bell pepper, seeded and chopped

1 jalapeno, seeded and chopped

1 cup corn, fresh or frozen

5 cups veggie broth

1 can black beans, rinsed and drained

14 ounce can fire roasted diced tomatoes with its juiceJuice of

1 lime plus lime wedges for serving

1/4 cup chopped fresh cilantro

salt and pepper, to taste


2 tablespoons olive oil

2 corn tortillas sliced into strips


Heat the olive oil in a large soup pot or Dutch oven over medium heat.  Add the onion and garlic and saute until softened, about 5 minutes.  Stir in the spices and cook for 1 minute longer, stirring constantly.Add the sweet potato, red bell pepper, jalapeno, and corn and saute for 2-3 minutes.  Add the veggie broth, black beans, diced tomatoes, and salt and pepper to taste and bring to a boil.  Once boiling, reduce heat to medium low and simmer for 20-30 minutes until the potatoes are tender.Remove from heat and add the lime juice, cilantro, and adjust the seasoning if necessary.  Serve warm with tortilla chips and lime wedges.  Enjoy!


Preheat the oven to 400 degrees.  Toss the tortilla strips with the olive oil and salt, to taste.  Bake in an even layer for 5 minutes or until golden and crispy.

So honey, which soups will you try this fall and winter?? I’d love to hear and try your recipes!


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