Chickpea Cookie Dough Bites + Breastfeeding Nutrition Tips!

Updated: Oct 19

Prep Time: 20 minutes - Makes: 15-18 bites

Easy, protein-loaded and freezable bite-sized snacks! You won't even realize there is chickpeas in here!


Ingredients
  • 1 can (15 ounces) chickpeas, drained and rinsed

  • 2 tablespoons seed butter / WOW Sunbutter

  • 1 tablespoon maple syrup

  • 3 tablespoons almond flour

  • 1/2 cup chocolate chips


Instructions:

1. Blend the following together and scoop into a bowl

  • 1 can (15 ounces) chickpeas, drained and rinsed

  • 2 tablespoons seed butter / WOW Sunbutter

  • 1 tablespoon maple syrup

  • 3 tablespoons almond flour


2. Add ½ cup chocolate chips to the batter to the bowl


3. Start rolling balls (~15-18 cake pops), and add to a baking tray with parchment paper; add cake pop sticks to each ball


4. Put the baking tray in the freezer for 60 minutes


Breastfeeding Nutrition tips

Lactation consultant resources:


Prenatal supplements

  • Continue taking prenatal supplements to top off on Vitamin A, Zinc, Vitamin B12 up to a year after having your baby.


Calcium & Vitamin D importance

  • Can lower risk of cardiovascular disease, diabetes and bone health


How much calcium do I need?

  • Moms will need 1000 mg of calcium per day.


How do I make sure I am getting enough calcium?

Food sources of calcium:

  • Prenatal supplement is 250 mg

  • 1 cup of milk/fortified milk alternative 300 mg

  • 50 g of cheese 250 mg-350 mg

  • 3/4 cup yoghurt is 200-250 mg

  • 3/4 cup tofu (soaked in liquid that contains calcium) is 300-500 mg

  • 3/4 cup white/navy beans 100 mg

  • 1/4 cup almonds 100 mg

  • 1/2 cup collards, spinach, turnips, kale 100-150 mg

How much vitamin D do I need?

600 IU


How to make sure I'm getting enough vitamin D?

Exposure to sunlight - make sure you still wear sunscreen to protect your skin!


Food sources:

Pair with calcium to increase absorption!


Babies:

  • Will need vitamin D drops especially when breastfed up to around 12 months when they start drinking regular milk.

  • You can put the drop on the nipple or the nipple of the bottle to ensure baby drinks it.

Mom:

  • Prenatal supplement is 600 IU

  • 1 cup of milk/fortified milk alternative 100 IU

  • 75 g salmon 400 IU

  • 75 g mackerel 300 IU

  • 75 g herring 150 IU

  • 75 g halibut 140 IU

  • 75 g tuna 60-100 IU

  • 1 tsp cod liver oil 425 IU

Do I need omega-3 fatty acids?

They are very important for mom and breastmilk. It is an essential fat that we need to get from the foods we eat.


Health benefits:

  • Brain function in baby

  • Improved mood

  • Linked to cardiovascular health

  • Anti-inflammatory properties

What food sources have omega-3 fatty acids?

  • Fatty fish like salmon, trout, herring, mackerel

  • Canned tuna, light

  • Ground flax seeds

  • Chia seeds

  • Walnuts

  • Soy nuts

  • Soy products

  • Some prenatal supplements with liquid gel

Can I safely have caffeine?

Yes! It is more about the amount of caffeine you are getting. Try limiting caffeine to about 200-300 mg of caffeine daily.


1 cup (measuring cup) of coffee is around 95 mg

1 shot (30 mL) of expresso or Americanos is 65 mg

1 cup (measuring cup) of decaf coffee is around 7 mg

1 cup (measuring cup) of black tea is around 45 mg

1 cup (measuring cup) of green tea is around 30-50 mg


You can also try mixing 1/2 regular with 1/2 decaf coffee!