Hummus is Delicious and Nutritious for Breast Pumping Mamas

A food promoting or increasing the flow of a mother's milk is known as a galactagogue. While the term isn’t exactly appetizing, many of these lactogenic foods are. Rich legumes like chickpeas, lentils, lima beans or green beans all fall into this category.

Hummus, which is simply made by combining chickpeas, tahini, lemon juice, olive oil, and garlic (another galactagogue) serves up a complete protein, dense in nutrition. It’s a fabulously smart and delicious choice for nursing and pumping mamas.

Here are a few recipes: one to create your own homemade hummus and another in which to incorporate the delectable spread.

Traditional Hummus[1]

By Shooky Galili

Yields: 4 serving bowls

Ingredients:

• 1 cups dried chickpeas (the smallest you can find)
• 1/2 cup tahini
• 1 lemon juiced
• 1-2 garlic cloves
• 1/2 teaspoon cumin
• 1 tablespoon + 1/8-1/4 teaspoon baking soda
• Salt
• Olive oil
• Parsley

Instructions:

• Wash the chickpeas several times, until the water is transparent. Soak them in clean water over night with 1 tablespoon of baking soda. In the morning, rinse and soak again in tap water for a few more hours. The grains should absorb most of the water and almost double their volume.
• Rinse the chickpeas one last time and then put them into a large pot. Cover with water and add the remaining baking soda. Cook until the peas are very easily smashed when pressed between two fingers. Approximately 1-2 hours. When done, sieve the peas but keep the cooking water.
• Put the chickpeas into a food processor and grind well. Leave it to chill a little while before you continue.
• Add the tahini and the rest of the ingredients and go on with the food processor until you get the desired texture. If the Humus is too thick, add some of the cooking water. It should be thinner than the actual desired texture.
• Serve with some good olive oil and chopped parsley.

Seven Layer Greek Hummus[2]

By Tiffany via La Crème de la Crumb

Yields: 8 Servings

Ingredients:

• 8 ounces cream cheese
• 1 tablespoon lemon juice
• 3 tablespoons minced garlic (or garlic powder)
• 1 teaspoon Italian seasoning
• 8 ounces homemade or store-bought traditional or homemade hummus
• ½ red onion, diced
• 1 large tomato, diced
• 1 medium cucumber, diced
• ⅓ cup kalamata olives, sliced
• ⅓ cup crumbled feta cheese
• ¼ cup sliced green onions (optional)
• Pita chips (for serving)

Instructions

• In a small bowl combine room temperature cream cheese, lemon juice, garlic, and 1 tablespoon Italian seasoning. Whisk to combine.
• Spread mixture in the bottom of your serving dish.
• Spread hummus on top of cream cheese mixture.
• Top with tomatoes, cucumbers, onions, and feta cheese.
• Sprinkle green onions on top if desired.
• Cover and chill at least 1 hour before serving.
• Serve with pita chips.

*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. 

[1] http://humus101.com/EN/2015/09/15/hummus-recipe/

[2] http://lecremedelacrumb.com/2014/04/7-layer-greek-hummus-dip.html