Selenium-boosted banana smoothie
Recipe and image by Nicola Galloway
Having handy snack ideas on hand during the day is important when breastfeeding. Just as baby needs to be fed regularly so does Mum to keep up milk production and build energy. When I was breastfeeding my children I would always grab a glass of water and a snack before I sat down to feed. This way I remembered to eat, and also had time to eat while I was feeding my baby. Often I would snack on a handful of nuts and dried fruit, or cheese and crackers, or an energy ball (recipe to come next month).
A smoothie is also a great snack idea that can boost energy and nutrition. The addition of Brazil nuts supplies the essential mineral and anti-oxidant selenium. Because New Zealand soils are low in selenium it is important to include selenium-rich foods in the diet. The banana and honey helps to boost energy levels.
4 Brazil nuts
1 ripe banana
1 orange or tangelo, peel removed and cut into segments
1 tsp honey few drops of vanilla extract
2 Tbsp natural unsweetened yogurt [omit if dairy-free]
approx. 1/2 cup milk [dairy-free: use rice, oat, soy, almond or coconut milk]
Optional: Add a small pinch of ground fennel seeds.
Combine the ingredients including 1/4 cup of milk in a blender. Blitz for 1 minute until smooth. Check consistency and add extra milk as needed to thin. Serve immediately. *You can also use frozen banana pieces for a cold and creamy smoothie.