Lazy Banana Lactation Muffins! (Dairy and Soy Free)

There's been a lot of talk in the private Successful Breastfeeding Community group on Facebook lately. A lot of talk about FOOD! And food that is good/bad for lactation. (If you're worried about your diet and how it affects your milk click here.)

Good news! There's no evidence supporting that any particular food needs to be universally avoided. What is true is that having a healthy, well rounded diet, is beneficial for YOU, and can help you feel so much better overall. You also don't need to eat a perfect diet when you're feeding your milk to your baby. (I love the 80/20 rule...80% nutritious and 20% treats.)

I am a big fan of real food, whole foods, that help bring balance and wellness into my life. I am also a lover of food, cooking, and baking (I married a chef for a reason!). So, I'm going to share my own, original recipes that are going to help you stay on track with your diet during your lactation journey.

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Hey there! My name is Kelly Maher Carvell, CLC, CLE.
I offer effective telehealth lactation support and education to modern families.  
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WHEN YOU'RE DONE WITH THIS POST CHECK OUT OUR OTHER MOST POPULAR BLOGS.
​The Truth About Common Milk Boosting Tips
Is Dairy Causing a Problem for Your Baby???
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As always, you can find support and community in The Successful Breastfeeding Community on FB
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AND before you go Grab Your FREE Milk Supply Tracker

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When I bake, I tend to use as many plant based products as I can. I often replace dairy products in my recipes. In this recipe I use apple sauce in place of butter- it's an excellent butter replacement in baking. I also use unsweetened almond milk. This recipe is also SUPER EASY to make and requires only one bowl and one spoon to make it. (Hence the lazy!) No need for an electric mixer or fancy kitchen instruments.

This recipe was inspired by Jessica, a mom in the Successful Breastfeeding Community, after she discovered her newborn may have a dairy intolerance. (If you've been told by your doctor your baby may have a dairy sensitivity, click here. Certain breastfeeding problems, like oversupply, closely mimic dairy intolerance in infants and is commonly misdiagnosed.)

DISCLAIMER: I am a firm believer that the only thing necessary to make plenty of milk for your baby is to JUST NURSE YOUR BABY. Outside of rare, biological circumstances, having an efficient, pain free latch, and adequate time at the breast is all you need to do to make plenty of milk for your baby. If you believe you are struggling with milk supply, please get expert support or get your FREE Pump More Milk Guide.

*Also, some affiliate links may be added to recipe posts. Purchases made through these links help support this blog, our online community, and the content and resources Successful Breastfeeding LLC provides free of cost to the families we serve.

Lazy Banana Lactation Muffins
Dairy Free, Soy Free, Low Fat, About 150 calories each.

Ingredients:
1/2 cup Unsweetened Apple Sauce
1/4 cupLight Brown Sugar
​3 over ripe bananas, mashed
​1/4 cup Unsweetened Almond Milk (plain or vanilla is fine)
1 teaspoon Pure Vanilla Extract
1 Large Egg
1 cup Wheat Bran
​1 cup Whole Wheat Flour
1 Tablespoon Ground Cinnamon
1 teaspoonBaking Powder *
*Make sure your baking powder is ALUMINUM FREE. Many conventional baking powders contain aluminum, which is a heavy metal toxin. It is not good for you or your baby!!*
​1 teaspoon Baking Soda
1/4 teaspoonSalt (I like nutrient containing salts, like Pink Himalayan) 
1/2- 1 cup Walnuts or Pecans (I used a mixture of both pecans and mini chocolate chips)
Other optional, nutritious ingredients: Raisins, Flax Seeds, Chia Seeds, Hemp, or fruit

Directions:
Step 1. Preheat your oven to 375 degrees. Line your muffin tin with baking liners, and spray with non stick cooking spray. Set aside.
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Step 2. In a large bowl, mash your overripe bananas with a fork. Add the apple sauce, and brown sugar. Mix it well with a wooden spoon. Next, add your egg, almond milk, and vanilla, and stir until just combined. 

Step 3. Add your bran, flour,cinnamon, baking powder, baking soda, and salt on top of your wet ingredients. Mix until all the ingredients are well incorporated. Then, gently incorporate the walnuts andraisins/seeds (if you choose to use them). 

Step 4. Spoon your batter evenly among your muffin tin. Bake immediately for 20-25 minutes, until set and a toothpick inserted in the middle comes out clean.

Cool completely before eating!

Enjoy! Take a picture and share in the comments below. 

Author

I'm Kelly! As far as credentials go I am a Certified Lactation Counselor (CLC), Certified Lactation Educator (CLE), HUG trained, expert telehealth lactation counselor, a mother of 4 beautiful kids, and advocate for families.  My first lactation experience fueled my passion, and generated my mission. I founded Successful Breastfeeding because I saw a need for a better, more thorough, and individualized support for parents. I strongly believe #SupportedIsBest and every lactation journey is valid.