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!!

mornings in a hurry

Being a mother of a toddler and a new puppy, life can be very hectic!! Now don’t get me wrong, I am NOT complaining. But sometimes making a good breakfast can be challenging. When that is the case I make myself a green smoothie (it doesn’t have to be green). The benefit to that is that my daughter LOVES them and it’s a sure fire way to get her daily dose of yucky veggies in. Did I mention I have a very picky eater?? But that is another topic all together.

What I love about smoothies is that you don’t really need a recipe, once you get the hang of it you can add whatever you like! Here is how I build mine;

1.       Base – this can be WATER, COCONUT WATER, COCONUT MILK, DIARY FREE MILK or a WHOLE MILK (if feeding a toddler). I use approx. 1 cup.

2.       Fiber & Omega 3s – 2 Tbsp. Flax seeds, hemp hearts or chia seeds. You can even add a fish oil supplement at this point if you wish. Just make sure it is toddler safe (i.e. not too strong)

3.       Greens – 1 cup of greens. This could be spinach or kale just make sure it is ORGANIC as they have a high concentrate of pesticides. I sometimes add a greens powder for added nutrients.

4.       Fruit – I use a mix of fresh and frozen fruit, approx. ¾ cup of low sugar fruit like berries or ½ cup of medium sugar fruit like pineapple and mango. NOTE: if I am going to the gym/working out at home right after I will use a banana and some nut butter for extra sustainability.

Blend and enjoy!

If you are drinking these smoothies alone (no toddler/baby) then you can also add some protein powder, but I do not recommend adding it if you are going to share with a little person. It is best to provide their protein intake with ‘real’ food rather than a supplement. It is easy to add in at the end if you want to do both, just serve them theirs first then stir in some protein for you. But to be honest, I’m a fan of eating my protein rather than drinking it. There is enough slow release energy in these smoothies with the flax/hemp/chia that you don’t need to worry too much about protein.