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Gorging on galactagogues

Milk-stimulating food items to keep mom's breast-feeding on an even keel.


By Val Calma


AUGUST 2012


Loving mothers will give nothing but the very best for their children. This love affair between mother and child can begin as soon as an expectant mom changes her diet to benefit her unborn child. After birth, she may even add galactagogue foods to the menu, just to make sure that baby gets an ample supply of milk. Also referred to as lactogenic foods, galactagogues are foods that support milk production.

One popular lactogenic food in the Philippines is the Moringa oleifera, known locally as malunggay. This ubiquitous plant is a staple in traditional Filipino dishes like the tinola and, increasingly, in innovations like malunggay bread, noodles, and even smoothies!

To encourage a breast-feeding mom, here’s a delicious way to prepare food for stimulating breast milk production.


sesame-peanut noodles with chicken


Sesame-peanut noodles with chicken


Ingredients:

125 g spaghetti
1 tsp vegetable oil
1 Tbsp ginger, peeled and grated
1 Tbsp garlic, grated
1 cup leeks, thinly sliced
6 cups frozen veggies
1 ½ cup skinless chicken meat, cubed
¼ cup peanut butter
2 Tbsp reduced salt soy sauce
1 Tbsp honey
1 tsp sesame oil
2 Tbsp lime juice
Salt and pepper to taste


 Procedure:


1. Prepare the spaghetti according to the package direction. Drain, reserving one-fourth cup of the cooking water. Cool and keep in the refrigerator up to three days.

2. Heat the oil in a wok over medium heat. Add ginger, garlic and half of the leeks, then cook until soft. Add the frozen veggies, noodles and chicken. Cover, then reduce the heat.

3. Whisk together the other ingredients in a bowl along with the one-fourth cup pasta cooking water and toss sauce in the pan, mixing everything together. Remove from heat and add the remaining ½ cup leeks. Divide into four pasta bowls.

One serving or two cups has: 380 calories; 14 g fat; 440 mg sodium; 27 g protein; and 42 g carbohydrates.


Serves four

For more ways to whip up a healthy meal in five minutes, try the rest of the recipes in the September issue of HealthToday, out now in major bookstores and newsstands.



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