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Blueberry Oat Lactation Bars Recipe (Simple & Low Sugar)

Blueberry Oat Lactation Bars Recipe (Simple & Low Sugar)
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I made this recipe for simple blueberry oat lactation bars last week. My friend had a baby a month ago and I wanted to bring her a treat to help boost her milk supply!

These blueberry oat lactation bars are delicious and low in sugar. They contain only natural sugars from fruit. A ripe banana and blueberries add the perfect amount of sweetness to the bars.

Lactation-Boosting Ingredients

These lactation bars contain many ingredients that support milk supply. Some ingredients that support milk supply are also known as galactagogues. Galactagogues are herbs that can help to increase milk supply.

The milk-boosting ingredients in these lactation bars are:

  • Ground flaxseed meal
  • Oats
  • Wheat germ
  • Almonds
  • Almond milk
  • Coconut oil, and
  • Blueberries

The omega-3s in the flaxseed meal, almonds, and almond milk are all great for a breastfeeding mother’s milk supply.

The oats in this recipe may also help boost milk supply. Oatmeal is one of the most highly recommended foods for a mother to eat to help increase or maintain the amount of milk that she is producing.

One benefit to oatmeal is that it is high in iron. Maintaining a healthy level of iron is important for a mother’s milk supply. Another benefit to oatmeal is that helps to reduce cholesterol levels. Many milk-boosting ingredients have the effect of lowering cholesterol.

If you are interested in reading more about foods and natural ways to boost milk supply, check out this article.

Also, I have been getting this question pretty frequently. It is understandable when you are making baked goods that other people in the house may be tempted to eat them.

What happens if a man eats lactation cookies or bars? If a man eats lactation cookies, he will be fine. Lactation cookies and bars contain healthy ingredients that can be consumed by both men and women.

Do not worry, your husband will not start lactating if he eats these bars! I understand that it may be hard to keep them away from the other people in your household!

Enjoy These Bars For Breakfast

You may enjoy these bars as an easy breakfast. If you need a quick and easy breakfast, whip up a double batch of these bars.

Wrap the individual bars in parchment paper and store them in the freezer for a breakfast that you can quickly grab on your way out the door. They store well in the freezer for up to three months.

You can store a batch of frozen bars in the freezer. If you remember, you can move a bar into the refrigerator the night before so it can begin to thaw overnight.

If you end up forgetting to pull the bar out of the freezer the night before, here is another option. (It happened to me on more than one occasion.)

If you need to grab a bar straight out of the freezer in the morning, you can quickly pop it into the microwave. Warm it up for 20 seconds to remove the chill from the bar.

Naturally Dairy-Free (And Vegan) Lactation Bars

As a bonus, these blueberry lactation bars are naturally vegan. They are a great option if you need to be dairy-free for your little one.

I was dairy-free while feeding my little one breastmilk. It can be tough to find dairy-free products in the store. I ended up making a lot of homemade food so I could trust the ingredients were dairy-free.

If you are not dairy-free or vegan, you may want to give these bars a shot the way the recipe is written. The almond milk, coconut oil, and ground flaxseed all have properties that may help your milk supply.

Gather The Ingredients

Many of the ingredients in these bars are pantry staples. However, you may need to look a little harder to find a couple of the lactation-boosting ingredients such as ground flaxseed meal and wheat germ.

I was able to find my favorite brand of ground flaxseed meal and wheat germ online. I found that it is important to buy from a brand name that can be trusted because ground flaxseed can spoil due to the natural oils present in flaxseed.

Here is a link to the brand of flaxseed I recommend (at Amazon) and here is a link to the wheat germ I recommend (also at Amazon).

On that note, after you open the package of ground flaxseed, be sure to store it in the refrigerator. This will help to keep the flaxseed fresh as long as possible!

Substitution Ideas

These bars are low in sugar and are sweetened by the ripe banana. If you prefer your bars to be sweeter, you may add ¼ cup of maple syrup to the batter as you mix the wet ingredients together.

The ground flaxseed meal and water that make a “flax egg” can be substituted with 2 eggs if you are not looking for a vegan recipe. However, the flaxseed meal provides omega-3s which may help to boost milk supply so I would recommend keeping it in the recipe!

Another substitution that you may want to make is to replace the almonds. These may be replaced with another nut high in omega-3s such as walnuts. Both of these nuts provide great health benefits from the omega-3 fatty acids. If you do substitute with walnuts, these bars have the feel of slightly dense banana bread.

If you are looking for an alternative for the almond milk, it may also be substituted. You could try another dairy-free milk such as coconut milk if you have that on hand. Or, if you do not need to be dairy-free, then you may use cow’s milk as a substitute.

Finally, the melted coconut oil may also be substituted for melted butter if you can eat dairy products. I usually keep coconut oil on hand, even when I do not eat dairy-free, so I was able to use what I had in my pantry.

Blueberry Oat Lactation Bars Recipe

Prep Time: 15 minutes

Cook Time: 40 minutes

Serves: 9

Ingredients:

  • 2 tbsp flaxseed meal
  • 5 tbsp water
  • 1 ½ cups old-fashioned oats
  • ⅔ c chopped almonds (or walnuts)
  • ½ c wheat germ
  • ¾ tsp salt
  • 1 tsp baking powder
  • 2 tsp ground cinnamon
  • ½ tsp nutmeg
  • 1 ripe banana
  • 1 cup almond milk
  • 1.5 Tbsp melted coconut oil
  • 1 tsp vanilla extract
  • 1 cup blueberries

Instructions:

  1. Preheat the oven to 375 degrees.
  2. Prepare the pan by spraying an 8×8 baking dish with non-stick cooking spray.
  3. Start by making the flaxseed egg. Mix 2 tablespoons of ground flaxseed meal with 5 tablespoons of water. Cover and refrigerate the mixture for 10 minutes, until the mixture thickens into a gel.
  4. In the meantime, mix the dry ingredients together in a bowl. First mix the oats, wheat germ, and chopped almonds. Then add the salt, baking powder, cinnamon, and nutmeg. Stir the mixture.
  5. Mash the ripe banana in a small bowl.
  6. Add the wet ingredients into the bowl with the banana. Mix in the almond milk, melted coconut oil, vanilla extract, and flax egg together with the mashed banana.
  7. Pour the wet ingredients into the bowl with the dry ingredients. Stir until the mixture is combined.
  8. Lightly fold in the blueberries.
  9. Press the mixture into an 8×8 baking dish
  10. Bake for 35 to 45 minutes until the bars are a light golden brown on top.
  11. Cut into 9 squares and enjoy!

I hope that you enjoy these blueberry lactation bars!

Recommended Reading

  1. Read these tips on natural ways to boost your milk supply
  2. Ever wonder how many calories that breastfeeding burns? (Hint: It is a lot!)
  3. Check out this article for all of the best pumping tips – 17 Best Pumping Tips for Beginners

Join Me on Pinterest

If you tried this recipe, be sure to Save it on Pinterest for later!

Follow PumpingMamas on Pinterest for more great breastfeeding tips.

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5338995/

American Preganancy Association – Galactagogues

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