Rosemary Roasted Nuts RECIPE BELOW

Nuts are an excellent breastfeeding and postpartum snack option because they are nutrient-dense, convenient, and support both recovery and milk production. 

Why are nuts such a great snack?

1. Nuts are rich in healthy fats

• Nuts contain unsaturated fats, including omega-3 fatty acids (especially walnuts), which are crucial for brain health - for both the baby and Mama.

• Healthy fats help keep you satiated (fuller for longer), which is particularly helpful to help support the increased energy needs during breastfeeding.

2. Nuts provide a good source of protein

• Protein is essential for tissue repair and recovery after childbirth.

• It also supports milk production and helps balance blood sugar levels.

3. Nuts are Loaded with Micronutrients

• Nuts provide vitamins and minerals such as:

  • Magnesium - helps with muscle recovery and relaxation, and supports energy levels.

  • Calcium - supports bone health, this is very important during breastfeeding.

  • Iron - replenishes what's lost during birth and helps prevent postpartum anaemia.

  • Zinc - supports immune function and healing.

  • Vitamin E - an antioxidant that helps repair and maintain skin and tissues.

4. Nuts are an easy to pack and snack on option!

• Easy to keep in a nappy bag or pantry, perfect for busy new Mamas who may not have time to prepare complicated recipes.

5. Snacking on Nuts Helps to Curb Naughtier Cravings!

• While we are all about having some of your favourite snacks on hand - the fat-protein combination of nuts is perfect to help reduce the urge for sugary snacks by keeping blood sugar levels stable.

Excellent nut options:

• Raw Almonds – high in calcium and often linked to increased milk production.

• Raw Walnuts – high in omega-3s, which support baby’s brain development.

• Raw Cashews – good source of iron and zinc.

Rosemary Roasted Nuts Recipe

Rich in many micronutrients, healthy fats, protein and fibre. The most delicious snack you can easily make yourself and keep on hand for when hunger suddenly strikes!

Ingredients

1 cup raw walnuts

1 cup raw almonds

1/2 cup pumpkin seeds
(pepitas)
1/2 cup raw buckwheat kernels
(optional for extra protein)
2 tablespoons of pure maple syrup
a pinch of sea salt 
a few sprigs of fresh rosemary (chopped)



Method 
- preheat oven to 150°c 

- in a large bowl, mix together all ingredients

- spread on to a baking tray

- roast until golden brown, approximately 20-30 minutes (stir around half way through)

- do not let them burn!