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Healthy Salmon & Cauliflower Recipe for Breastfeeding Moms

Apr 23, 2024

Are you a breastfeeding mom looking for a nutritious meal to boost your energy and milk supply? Look no further than this delicious salmon and mashed cauliflower recipe! Packed with essential nutrients, it's the perfect post-partum dish to nourish your body while producing liquid gold for your little one.

The Benefits of Salmon for Breastfeeding

Salmon is an excellent source of high-quality protein and healthy fats that are crucial for breastfeeding mothers. The omega-3 fatty acids found in salmon, such as EPA and DHA, have been shown to support postpartum healing, increase breast milk production, and enhance the nutritional quality of breast milk. Additionally, salmon is rich in vitamin D, which aids in calcium absorption and bone health.

The Power of Cauliflower for Breastfeeding

Cauliflower is a nutrient-dense vegetable that provides a range of vitamins and minerals essential for breastfeeding moms. It's an excellent source of vitamin C, which supports immune function and tissue repair. Cauliflower is also rich in folate, a B vitamin crucial for energy production and the prevention of neural tube defects in babies. Furthermore, it contains compounds that may help promote breast milk production.

Salmon & Mashed Cauliflower Recipe (This recipe is good for 2 servings)

Ingredients:

  • 1/2 head of cauliflower, cut into florets
  • 2 tsp extra virgin olive oil, divided
  • Sea salt and black pepper, to taste
  • 1 large garlic clove, minced
  • 2 tbsps water
  • 1 1/2 tbsps coconut aminos
  • 12 oz salmon fillet
  • 1 tbsp chopped parsley
  • 1/2 lemon, cut into wedges
  • Optional: green beans or a side salad

Instructions:

  1. Boil the cauliflower florets until tender, about 5-10 minutes. Drain and mash with half the olive oil, salt, and pepper. For a smoother texture, pulse in a food processor.
  2. Heat the remaining olive oil in a skillet over medium heat. Sauté the minced garlic for 2 minutes, then add the water and coconut aminos.
  3. Add the salmon fillet to the skillet and cook for 4 minutes. Flip and cook for an additional 3-4 minutes, or until the salmon is cooked through.
  4. Divide the salmon and mashed cauliflower onto plates. Garnish with chopped parsley and serve with lemon wedges.

This nourishing salmon and cauliflower dish is not only delicious but also provides a wide range of essential nutrients to support breastfeeding and postpartum recovery. Enjoy this satisfying meal while ensuring you and your baby receive the best possible nourishment.

Inside "The Postpartum Shift" program,  you'll learn how to fuel your body for postpartum and build your plate in a balanced way. There is a macro guide included that teaches you how to balance your plate with enough protein, fat, and fiber and recommended guidelines and ranges. Plus, guides and training to help organize and strategize your meal planning process. There are a wide variety of balanced meal plans and recipes waiting inside for you.

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Hey mama,

I'm Brooke Miller,

Before becoming a mom, I chronically dieted & thought "eat less, move more" was the healthiest option. I dealt with exhaustion, mood swings, hormone imbalances (not getting a regular cycle), high cholesterol and weight cycling. I felt like something was wrong with me.

Before I got pregnant with my first son, I discovered the balanced nutrition approach I teach inside The Postpartum Shift. Once I implemented the framework, I was energized, gained strength, got my period back, lowered my cholesterol & maintained my healthiest weight. I continued this during my pregnancies & postpartum periods and recovered quickly after birth, made more than enough milk for my babies, had energy (even with the sleep deprivation) & stable mood. Postpartum was really enjoyable.

With a decade of experience as a Registered Dietitian and Certified Lactation Counselor, I created The Postpartum Shift to help moms boost energy, mood, metabolism & milk supply to have a stress-free & enjoyable postpartum experience.

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