hale to the kale.....breastfeeding mamas salad

To all you breastfeeding mamas out there it can be very daunting knowing what you can and can’t eat for your baby! Knowing what to put in your body to benefit your new baby is definitely top of the list (for me at least).

We have carried these little humans and protected them for nine long months, now they are here, their needs are changing and you will notice they react differently according to what you eat. Did what I ate last night make them gassy? Is that rash on their face because of me? Do they have an ear infection because of MY eating habits?? MAYBE it is and maybe it isn’t. When I was breastfeeding I found myself scrolling through countless articles and books to make sure I was doing everything right. I would watch what I was eating and make sure Eden didn’t have a reaction over the next few days.

Good news is this salad is perfect for breastfeeding mamas as it cover all the nutritional bases. If however you have hypothyroidism you need to be a little weary of kale as it is does contain goitrogens when eaten RAW. So depending on your nutritional needs (please check with your healthcare provider) you may be able to steam it first and have it as a warm salad, or substitute for spinach or romaine lettuce.

Foods a breastfeeding mama should be including in their diet are;

  1. Dark Leafy Greens
  2. Good Quality Protein
  3. Healthy Fats
  4. Complex Carbohydrates

Ingredients (serves 4-6)

  • 8 cups kale
  • 2 cups cubed and roasted butternut squash
  • 1 cup cooked green lentils
  • 1 green apple sliced into sticks
  • 1/4 cup red onion
  • 1/4 cup crushed almonds
  • 4 tbsp. goat feta


  • 1/4 cup extra virgin olive oil
  • 2 tbsp. apple cider vinegar (with the mother)
  • 2 tbsp. dijon mustard
  • 2 tsp. maple syrup


Roast the squash ahead of time, sprinkle the cubes with olive oil, salt and pepper and roast for 20-30 mins @375 until tender. Let them cool. Boil the green lentils using the instructions on the package (usually simmer on low for 30 mins).

Layer all the ingredients on top of a bed of kale, add the dressing and serve. It is great as a meal or you can use it as a side salad with grilled chicken or a white fleshed fish.

p.s. I like to prepare the whole butternut squash and extra green lentils ahead of time so there are leftovers for other meals throughout the week.

Also, big shout out to my mother in law for the home grown kale!!

7 min HIIT home workout - with socks!!

For all you moms who don’t have time to get to a gym, OR don’t feel comfortable going to a gym….here is a little workout for you!! You don’t need equipment to get the full benefits of exercise, you don’t even need a lot of time! We can all find 7 minutes in our day right? That’s all this workout needs, unless you want to repeat the workout multiple times to get in a full 24 min session.

The challenges a mother can face in a day really puts you off getting a workout in. Some days I will go to the gym for a ‘break’ from my daughter, some days I’ll do my workout with her, then others I’ll wait till she naps. Either way I make it a habit to exercise. Now this doesn’t have to be an hour long workout. It can be anything from 7 mins to 60 mins (sometimes 90 depending on how much of a break I need). You will find which time of the day suits you best. If you are a new mom, the times will change as you go through peaks and troughs with your little.

The BEST thing about a home workout is you can do it in the comfort of your own home, with no one watching you (except maybe a baby/toddler).

With this work out you can modify the exercises to suit you, do each one for 60 seconds and rest for 30. Repeat three times if needed;

  • Exercise ONE: Jump switch lunge OR alternate lunge
  • Exercise TWO: Jumping lateral leg slide OR single leg slide (30 secs each side)
  • Exercise THREE: Sliding mountain climb (fast) OR sliding mountain climb (slow)
  • Exercise FOUR: Sliding plank abduction on hands OR sliding plank abduction on elbows
  • Exercise FIVE: Balancing leg slide side and back  

NOT suitable for Diastasis Recti, pelvic floor issues or beyond the first trimester in pregnancy.

Please remember to consult with a medical professional before entering into a new workout regime.