Busy women need food that fuels the body, mind, and sometimes even their nursing newborns! Dolores Woods, MA, RDN, LD, a nutrition supervisor with UTHealth Houston School of Public Health, shares three recipes that are perfect for women who are short on time. Overnight oats make breakfast easy, packed with protein, fiber, and real fruit. Fettuccine avoFredo, which replaces heavy cream with avocados, is just as comforting as the classic fettuccine Alfredo pasta dish but loaded with folate and phytonutrients. Lactation cookies aren’t solely for a new mom, but you might want to save her a few; these crispy treats will curb cravings and support breastfeeding needs at the same time.
Overnight oats
Ingredients
- Whole rolled oats, also known as old-fashioned oats: do not use 1-minute oats, steel-cut oats, or quick oats
- Chia seeds for added protein and to improve texture
- Milk: dairy milk, oat milk, coconut milk, or almond milk all work well
- Salt for flavor
- Maple syrup or honey: optional
- Greek yogurt: also optional, for added creaminess
- Mixed fruit: any fruit will do
Instructions
Overnight oats can be made in endless combinations. The key is the ratio: 1/2 cup of oats, 1/2 cup of milk, and 1 tablespoon of chia seeds.
- Add oats, chia seeds, milk, syrup or honey, and salt to a mason jar or other wide-mouthed container.
- Stir the ingredients well.
- Seal the container and refrigerate overnight.
- In the morning, top with yogurt and fresh fruit. Ready to eat!
Fettuccine avoFredo
Ingredients
- 1 pound of whole-wheat fettuccine noodles
- 2 ripe avocados, halved, pitted, and peeled
- 1 cup of chopped romaine lettuce (packed)
- 4 ounces of sun-dried tomatoes
- 2 tablespoons of fresh lemon juice
- 2 tablespoons of fresh basil, chopped
- 2 tablespoons of grated Parmesan cheese
- 1/2 teaspoon of garlic powder
- 1/4 teaspoon of salt
- 1/2 teaspoon of ground black pepper
- 2/3 cup of water
Instructions
- In a food processor, combine avocados, garlic powder, water, lemon juice, lettuce, basil, Parmesan cheese, salt, and pepper. Puree until smooth.
- Cook pasta according to package directions; drain.
- Pour the avocado sauce over hot pasta. Add sun-dried tomatoes. Toss gently to coat. Serve immediately.
Lactation cookies
Ingredients
- 1 cup butter, at room temperature
- 1 cup brown sugar, packed
- 1/2 cup granulated sugar
- 2 large eggs at room temperature
- 2 teaspoons of vanilla extract
- 11/2 cups of all-purpose flour
- 3/4 teaspoon of salt
- 1/2 teaspoon of baking powder
- 3 tablespoons of ground flaxseed
- 1/3 cup of brewer’s yeast
- 2 tablespoons of almond butter (or peanut butter, or omit)
- 3 cups of old-fashioned rolled oats
- 1/2 cup of dark chocolate chips
Instructions
- Preheat oven to 350°F. Grease two baking sheets or line with parchment paper.
- With a mixer, beat together butter, brown sugar, and granulated sugar until light and fluffy, about 5 minutes. Beat in the eggs one at a time, then add vanilla.
- In a separate bowl, whisk together flour, salt, baking powder, flaxseed, and brewer’s yeast. Gradually add to the butter mixture and mix until just combined.
- Add almond butter (if using) and oats; mix until just combined. Stir in chocolate chips.
- Drop 2 tablespoon portions of dough 4-6 inches apart on the baking sheets. Bake for 10-12 minutes or until bottoms are golden brown. Let cool on the baking sheet for 10 minutes before transferring to a wire rack.
