Author Nutriplanetbysaiph Categories For Lactating Women Posted on 0 Comments

Lactation Vegetable Soup

A light, protein-rich, and vitamin-packed soup to support milk production and postpartum recovery.

Ingredients

  • Carrots – 1 small, chopped
  • Beans (French beans or green beans) – 4–5, chopped
  • Spinach or methi leaves – ½ cup, chopped
  • Onion – ¼ small, chopped
  • Garlic – 1 clove, minced (optional)
  • Moong dal – 2 tbsp
  • Ghee – 1 tsp
  • Water – 2 cups
  • Salt – to taste
  • Black pepper – a pinch (optional)
  • Fresh coriander – 1 tbsp, chopped

Preparation

  1. Heat ghee in a pan. Add chopped onion and garlic. Sauté until onions turn translucent.
  2. Add chopped carrots, beans, and moong dal . Pour in water and bring to a boil.
  3. Reduce heat and simmer for 10–12 minutes until vegetables and lentils are soft.
  4. Stir in spinach or methi leaves and cook for another 2–3 minutes.
  5. For a smooth consistency, blend the soup using a hand blender.
  6. Add salt, black pepper, and chopped coriander. Serve warm.

Benefits for Lactating Mothers

  • Hydrating & Light: Easy to digest, prevents postpartum fatigue.
  • Protein & Iron: Moong dal supports recovery and milk production.
  • Vitamins & Minerals: Vegetables and greens boost immunity and replenish nutrients.
  • Healthy Fats: Ghee provides energy and helps in nutrient absorption.
Author Nutriplanetbysaiph Categories For Lactating Women Posted on 0 Comments

Methi Pak

A natural galactagogue, this energy-rich herbal sweet helps support milk production and postpartum recovery.

Ingredients

  • Methi (fenugreek) seeds – 2 tbsp
  • Jaggery – ½ cup, grated (adjust to taste)
  • Ghee or desi fat – 2–3 tbsp
  • Dry ginger (saunth) – ½ tsp, powdered

Preparation

  1. Dry roast methi seeds in a pan on low heat for 2–3 minutes until aromatic. Let them cool slightly.
  2. Grind the roasted methi seeds into a coarse powder using a mortar or grinder.
  3. In a pan, heat ghee. Add grated jaggery and stir until it melts and forms a smooth syrup on low heat.
  4. Lower the heat and add powdered methi seeds and dry ginger to the jaggery-ghee mixture. Mix well.
  5. Cook for 3–4 minutes on low heat, stirring continuously, until the mixture thickens slightly.
  6. Let the mixture cool slightly. You can roll it into small balls or press into a shallow dish and cut into squares.

Benefits

  • Galactagogue: Fenugreek supports milk production.
  • Energy Boost: Jaggery and ghee provide quick and sustained energy for postpartum mothers.
  • Digestive Aid: Dry ginger improves digestion and reduces bloating.
  • Nutrient-Rich: Provides iron, healthy fats, and antioxidants to support recovery.
Author Nutriplanetbysaiph Categories For Lactating Women Posted on 0 Comments

Lactation Pinni

A rich, energy-dense sweet packed with healthy fats, protein, and nutrients to support breastfeeding mothers.

Ingredients

  • Whole wheat flour (atta) – 1 cup
  • Ghee – ½ cup
  • Sugar – ½ cup (or adjust to taste)
  • Khoa (mawa) – ¼ cup, grated
  • Raisins – 2 tbsp
  • Mixed nuts (almonds, cashews, pistachios) – 2 tbsp, chopped

Preparation

  1. Heat ¼ cup ghee in a heavy-bottomed pan on low-medium heat.
  2. Add whole wheat flour and roast, stirring continuously, until it turns golden brown and releases a nutty aroma (about 8–10 minutes).
  3. Lower the heat and add sugar and grated khoa. Mix well.
  4. Cook for 2–3 minutes, ensuring the sugar melts and combines with the mixtur
  5. Add the remaining ghee, chopped nuts, and raisins. Mix thoroughly to form a smooth, slightly sticky mixture.
  6. Remove from heat and let it cool slightly until it can be handled.
  7. Shape into small round balls or oval shapes with greased hands.
  8. Let the pinnis cool completely. Store in an airtight container at room temperature for 7–10 days.

Benefits

  • Energy-Dense: Ghee, sugar, and nuts provide quick and sustained energy.
  • Protein & Calcium: Khoa and nuts support milk production and bone health.
  • Iron & Vitamins: Nuts and wheat flour help replenish nutrients postpartum.
  • Easy & Traditional: Ready-to-eat, convenient for busy mothers.
Author Nutriplanetbysaiph Categories School Lunch Recipes Posted on 0 Comments

Paushtik Roti

A wholesome, fiber-rich, and protein-packed roti ideal for school lunchboxes.

Ingredients

  • Whole wheat flour – 1 cup
  • Besan (gram flour) – 2 tbsp
  • Flax seeds (chopped or powdered) – 1 tsp
  • Carrot – 2 tbsp, grated
  • Spinach – 2 tbsp, finely chopped
  • Milk – 2–3 tbsp (optional, for softer dough)
  • Salt – to taste
  • Water – as needed for kneading
  • Oil – 1 tsp (optional, for cooking)

Preparation

  1. In a bowl, combine whole wheat flour, besan, flax seeds, grated carrot, chopped spinach, and salt.
  2. Add water gradually (or a mix of water and milk) and knead into a soft, pliable dough. Let it rest for 10–15 minutes.
  3. Heat a non-stick pan or tawa.
  4. Cook each roti on medium heat for 1–2 minutes on one side, flip, and cook until golden brown spots appear. Apply a tiny amount of oil if desired.
  5. Serve with a vegetable curry, paneer, or a sandwich-style filling or yogurt

Benefits for Kids

  • Protein & Fiber: Besan and flax seeds support growth, digestion, and sustained energy.
  • Vitamins & Minerals: Carrot and spinach boost immunity and overall health.
  • Energy & Satiety: Whole wheat provides long-lasting energy for school activities.
  • Kid-Friendly & Nutritious: Soft, colorful, and appealing for children.
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Sandwich with Homemade Cream Cheese Filling

A protein-rich, creamy, and wholesome sandwich ideal for children’s lunchboxes

Ingredients

  • Paneer (cottage cheese) – 50 g
  • Yogurt (curd) – 2 tbsp
  • Salt – a pinch
  • Black pepper – a pinch (optional)
  • Chives or coriander – 1 tsp, finely chopped
  • Lemon juice – ½ tsp (optional)
  • Whole wheat bread slices – 4
  • Cucumber – ¼ small, thinly sliced
  • Tomato – ¼ small, thinly sliced
  • Carrot – 2 tbsp, grated

Preparation

  1. In a bowl, mash paneer until smooth.
  2. Mix in yogurt, salt, pepper, chopped chives/coriander, and lemon juice. Stir until creamy.
  3. Spread the cream cheese filling evenly on two slices of whole wheat bread.
  4. Layer cucumber, tomato, grated carrot, and lettuce on top.
  5. Cover with the remaining bread slices and press lightly.
  6. Cut into halves or triangles for easy packing in lunchboxes.

Benefits for Kids

  • Protein & Calcium: Paneer and yogurt support bone and muscle growth.
  • Vitamins & Fiber: Vegetables promote immunity and digestion.
  • Healthy & Wholesome: Whole wheat bread provides energy and satiety.

 

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