Eating for Breastfeeding: How to Increase Calorie Density
October 15, 2023
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My tips for consuming adequate calories while breastfeeding.
My tips for consuming adequate calories while breastfeeding.
A dairy-free breakfast made with basmati rice, oat milk, and maple syrup.
High-Fiber Quick Snack featuring Chickpeas and Chocolate. Mmm!
An elevated breakfast bowl that’s high-fiber and packs in hidden vegetables. Shhh!
High-Fiber Smashed Pea Toast is the answer to the great avocado shortage of 2022. It’s high-fiber, vegan, and satisfying no matter where you spread it. Oh, snap! Avocado prices keep climbing. Enter: High-Fiber Smashed Pea Toast. I was inspired by Lucy Lord’s recent recipe, but wanted to find a way to make it gluten-friendly and dairy-free. I used plant-based Feta made by Violife. Many vegan / plant-based cheeses are soy-based, which is a food I typically avoid. (Soybeans grown in the United States are notoriously contaminated with pesticides like glyphosate.) This ‘cheese’ is made from potato starch and coconut oil and has the same feta saltiness. Free from dairy, soy, gluten, lactose, nuts, and preservatives! While I’m not a huge fan of gluten-free replacement products; I understand the craving for a crunchy, warm piece of toast every once in a while. Adding extra fat and fiber helps to control the blood glucose response from a high-carbohydrate food like bread. Related: Understanding Soluble vs. Insoluble Fiber Related: Gluten-Free Oat + Almond Bread Simply mashing in some white beans (like Great Northern Beans) adds protein, fiber, and minimal calories. The consistency of mashed beans mimics that of peas and you get a high-volume toast topper like none other. Let’s Talk Toppings. You can top smashed pea toast however you like. The Chili Onion Crunch Oil from Trader Joe’s is loaded with garlic, onion, spicy goodness that marries the bright, lemony peas perfectly. A sprinkle of red chili flakes could work here too. If you’re averse to spice, stick with flaky sea salt and fresh herbs. Now that I think about it, this green pea toast would be super yummy topped with Sardines! Mmmmm. Having options for toppings will add variety and help discover food preferences as you navigate a new diet. Novelty is an overlooked area to develop a healthy mindset around food. The Ideal Vehicle… Really, this spread could work on anything. I was so fortunate that my sourdough turned out this weekend (it’s been a battle, but James is helping me). For a grain-free ‘toast’ use a slice of sweet potato, an Outer Aisle Cauliflower Thin, or even a simple rice cake! What You’ll Need for High-Fiber Smashed Pea Toast: Green Peas (thawed, if frozen) White Beans (Great Northern or Cannelini) Lemon Juice Olive Oil Dairy-Free Feta (optional) Chili Garlic Oil (optional) Flaky Sea Salt The beans are a sneaky addition that offer great soluble fiber, a little bit of protein, and micronutrients like potassium, magnesium, and lysine. They are a staple of my Hormone Healing Diet! Let me know if you try High-Fiber Green Pea Toast and what additions you make! You May Also Like: High-Fiber Avocado Toast Gluten-Free Oat and Almond Bread High-Fiber Smashed Pea Toast on Video: Shop This Article: In Case You Missed it: NEW Recipe Packs! DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!
Looking for a high-fiber, high-protein filling and delicious breakfast? Try some High-Fiber Avocado Toast. I love avocado because it is loaded with healthy fats, micronutrients (hellllllo magnesium), and it’s a relatively high fiber fruit on its own. Avocado also tends to be well-tolerated on restricted diets, such as the AIP or Hormone-Healing Diet. While I’m not a huge fan of gluten-free replacement products; I understand the craving for a crunchy, warm piece of toast every once in a while. Adding extra fat and fiber helps to control the blood glucose response from a high-carbohydrate food like bread. Related: Understanding Soluble vs. Insoluble Fiber Related: Gluten-Free Oat + Almond Bread Simply mashing in some white beans (like Great Northern Beans) adds protein and fat and minimal calories. The consistency of mashed beans mimics that of avocado and you get a high-volume toast topper like none other. I always finish off my toast with an extra sprinkle of Everything But The Bagel Seasoning, Crushed Red Pepper, and a pinch of Hempseeds. For a day I really want egg-stra, I throw on a soft-boiled egg. Having options for toppings will add variety and help discover food preferences as you navigate a new diet. Novelty is an overlooked area to develop a healthy mindset around food. Other takes on High-Fiber Avocado Toast You can also try adding this mix as a condiment on sandwiches (Yum- Turkey + Avocado Mash) or using a slice of Sweet Potato as your “toast”. My go-to seasoning mix for high-fiber avocado toast is Everything Bagel Seasoning. I always order mine through Thrive Market! Alternatively, you can also find this signature blend at Trader Joe’s. View this post on Instagram A post shared by Kate Daugherty (@katelyndaughertyy) You May Also Like: Gluten-Free Morning Glory Muffins Gluten-Free Oat and Almond Bread Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!