Here's my notes for Foods to improve breast milk flow:

Fenugreek

Kabocha Squash, Sweet Potatoes

Milk

Ginger is helpful for the letdown and milk flow.

Masoor Dal is the best dal for milk production

Herbs & Spices are powerful galactagogues: Cinnamon, Fennel, Fenugreek, Dill, Caraway, Anise, Black pepper, Basil, Marjoram, Turmeric, Garlic

Nuts and seeds (almonds, cashews, macadamia nuts, poppy seeds, caraway seeds, anise seeds, flax seeds, coriander seeds, and sesame seeds) contain protein, calcium, healthy fats, and tryptophan, which stimulates the release of prolactin. They also improve the quality of breast milk by increasing the healthy fat in your milk.

Fennel seed tea: One teaspoon of fennel seeds is added to one cup of water. This is boiled for five minutes and then allowed to cool. Honey is added to it and taken as tea two to three times a day.

Salads of carrot and beetroot as a part of a regular diet promote breast milk production.

Recipe to increase post-partum breast milk production (this drink is usually served cold, but for post partum, recommend serving warm).

Indian Thandai post-partum drink

4 servings

Thandai Paste

½ cup almonds, peeled, soaked, drained

¼ cup cashews, soaked overnight, drained

1 tablespoon poppy seeds, soaked overnight, drained

10 peppercorns

15 whole green cardamom pods

1 teaspoon fennel seeds

1 cinnamon stick

1 tablespoon organic dried rose petals

1 teaspoon ginger root, peeled, minced

Thandai

4 cups whole milk (or almond or oat), or ½ water and ½ milk

Thandai Paste (above)

¼ cup sweetener (molasses, maple syrup, date syrup or coconut sugar)

1. In a spice grinder, combine the poppy seeds, peppercorns, cardamom, fennel, cinnamon stick and rose petals. Grind to a powder.

2. In a food processor, add the almonds, cashews, ginger root and ground spices. Grind to a smooth paste, adding a little water if necessary to facilitate the grinding. Set aside.

3. In a medium pan over medium heat, warm the milk. Whisk the paste mixture into the warm milk.

4. Strain through a fine mesh sieve, pressing on the solids, into serving glasses and serve warm.

Storage: Store covered in the refrigerator for 2-3 days.

Warm Post-Partum Mexican Blue Corn Atole Drink to stimulate lactation (this can also be modified to make a porridge, just reduce the water to get a porridge consist)

2 servings

3 cups water

¼ cup organic, whole milk (or almond milk)

⅓ cup organic blue corn flour (or masa harina corn flour)

2 teaspoons ground cinnamon

1 tablespoon date syrup (or molasses syrup or coconut sugar or piloncillo*)

½ teaspoon grated ginger root, ½ teaspoon cardamom powder (optional seasonings for vata or pitta constitution or vata or pitta imbalance)

Star anise (optional)

Instructions

1. In a high speed blender, add the water, milk, corn flour, cinnamon, date syrup and optional spices if using. Blend on high until smooth, about 1 minute.

2. Transfer the harina mixture to a medium saucepan. Add the star anise if using.

3. Bring to a boil, then reduce heat to low and simmer, whisking frequently, until mixture thickens to the point where it coats the back of a spoon (about 8-10 minutes).

4. Remove from the heat and serve.