Green smoothies are the perfect food for nursing mamas. It’s easy to pack a ton of milk-making nutrients into one glass. (Realistically, how often do new moms have a chance to sit down and enjoy a giant salad?) Plus, smoothies are the perfect one-handed food, leaving the other hand free for baby holding!

Your milk-making smoothie should be loaded up with dark leafy greens, such as spinach and kale. Dark greens are good sources of phytoestrogens, which can help promote healthy breast tissue. They are also rich in folic acid, which will help your baby’s brain development. Healthy, plant-based fats, such as avocado, are also essential for a nursing mom. Breast milk is composed of mostly fat and water, so if a nursing mom is not eating plenty of healthy fats and staying hydrated, her milk supply will suffer.

Here is my favorite milk-making smoothie for mamas. It’s sweet and creamy and full of phytoestrogens, healthy fats and folic acid to promote healthy milk production.

Milk Making Smoothie

1 ½ cups almond milk

½ cup spinach

½ cup kale

¼ cup frozen blueberries

½ frozen banana

½ avocado

1 tsp vanilla extract

Find more recipes at Sara Jane Mercer and Daily Harvest.