Easy Lactation Overnight Oats

Here is a quick and easy recipe to support milk supply and postpartum nutrition. It will not make up for insufficient or inefficient stimulation by baby or a pump, but it can help.  As the name implies, overnight oats can be prepared the night before, however, they only need 30 minutes to be ready to serve. You can eat overnight oats hot or cold depending on your preference. 

This recipe uses old-fashioned oats, which are less processed than quick oats and provide greater nutritional value. The soaking makes it a much nicer cooked consistency and breaks it down to help the body absorb the proteins better. 

Serving Size: 1

Prep Time: 5 minutes

Cook Time: 30 minutes

Ingredients: 

• ½ cup of old-fashioned oats 

• ¼ cup greek yogurt or 1tsp lemon juice

• ½ cup water or milk

• dash of vanilla

• pinch of Himalayan or sea salt if desired

Optional Ingredients to Support Milk Supply:

• 1 tsp ground linseed (flax meal) 

• 1 tsp brewer’s yeast flakes

Topping Ideas:

• strawberries

• blueberries

• banana

• sugar-free fruit preserve

• chopped nuts

Directions:

1. In a small bowl or mason jar, mix oats, greek yogurt, water, vanilla, and salt.

2. Go away and do something for 30 minutes or leave the mixture to soak overnight.  

3. Add water or other milk of your choice (I use unsweetened vanilla almond milk. A dash of cream or half and half is also nice). 

4. For hot oats: Cook slowly on the stove for about 10 minutes or in the microwave for 2-3 minutes depending on the power of your microwave. Stir frequently. Increase or decrease the liquid to your desired consistency. 

5. Add toppings of your choice. Greek yogurt, chopped nuts, hemp seeds, and fruit can all be good options. Add frozen blueberries at the end of cooking to let them thaw in the mixture. Add dried fruits at the beginning of soaking time.