Asparagus is an Awesome Feeding Food

Yes. Asparagus is a “powerhouse” food for nursing and pumping mothers. Like many of the other feeding foods we’ve included in this series, asparagus in chock full of Vitamins A, C, and K. Asparagus is also high in fiber and folic acid, both of which aid in maintaining a healthy milk supply.

Asparagus contains two additional power elements: phytoestrogens and tryptophan. Phytoestrogens assist in the milk production process. Tryptophan is an essential amino acid, which has proven to stimulate prolactin production; prolactin is a major hormone involved in the lactation cycle. [1]

Here are a few recipes to help you incorporate asparagus into a balanced diet and improve your lactation for breast pumping:

Roasted Asparagus with Balsamic Browned Butter [2]

By David Bonom

Yields: 8 servings

Ingredients:

• 40 asparagus spears, trimmed (about 2 pounds)
• Cooking spray
• 1/4 teaspoon kosher salt
• 1/8 teaspoon freshly ground black pepper
• 2 tablespoons butter
• 2 teaspoons low-sodium soy sauce
• 1 teaspoon balsamic vinegar
• Cracked black pepper (optional)
• Grated lemon rind (optional)

Instructions:

• Preheat oven to 400°.
• Arrange asparagus in a single layer on a baking sheet; coat with cooking spray. Sprinkle with salt and pepper. Bake at 400° for 12 minutes or until tender.
•  Melt butter in a small skillet over medium heat; cook 3 minutes or until lightly browned, shaking pan occasionally.
• Remove from heat; stir in soy sauce and balsamic vinegar. Drizzle over asparagus, tossing well to coat.
• Garnish with cracked pepper and rind, if desired.

Asparagus Ribbons with Lemon and Goat Cheeses [3]

By Jamie Harder

Yields: Eight ½ cup Servings

Ingredients:

• 1 pound large asparagus spears, trimmed
• 1 1/2 cups cherry tomatoes, halved
• 2 tablespoons finely chopped fresh chives
• 2 tablespoons fresh lemon juice
• 2 teaspoons extra virgin olive oil
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon Dijon mustard
• 1/4 teaspoon sugar
• 1/4 teaspoon salt
• 1/2 cup (2 ounces) crumbled goat cheese

Instructions:

• Hold each asparagus spear by the tip end. Shave asparagus into ribbons with a vegetable peeler to measure 3 cups. Reserve asparagus tips for another use.
• Combine asparagus and tomatoes in a medium bowl.
• Combine chives and next 6 ingredients (through 1/4 teaspoon salt), stirring with a whisk. Drizzle over the asparagus mixture, tossing gently to coat.
•  Top with goat cheese.

*This blog is informed by our resident moms-in-the-know and not by medical professionals. This blog is intended to share the wisdom of experienced moms but never to replace the advice and insight of your doctors. Always consult proper and licensed medical professionals when making any decisions about your health and the health of your children. 

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[1] http://www.justmommies.com/babies/top-ten-lactogenic-foods-foods-that-improve-your-milk-supply?slide=7#sthash.qAoUz58m.dpuf

[2] http://www.myrecipes.com/recipe/roasted-asparagus-with-balsamic-browned-butter-0

[3] http://www.myrecipes.com/recipe/asparagus-ribbons-with-lemon-goat-cheese