🍲 Süt Artırıcı · Anne
Fennel & Oat Soup – One-Pot Warmth to Support Milk Supply
This gentle soup brings together fennel and oats — both traditionally celebrated for their galactagogue properties — to help nursing mums stay warm and support their milk production.
Ingredients
- 1 medium bulb fresh or dried fennel, thinly sliced
- 4 tablespoons rolled oats (quick-cook)
- 1 small onion, finely chopped
- 1 medium carrot, grated
- 1 tablespoon olive oil
- 900 ml vegetable or chicken stock (unsalted)
- 1 pinch salt
- 1 teaspoon lemon juice (to serve)
Directions
- 1
1) Heat the olive oil in a medium saucepan over a medium heat. Add the onion and sauté for 2–3 minutes until softened.
- 2
2) Add the sliced fennel and grated carrot to the pan and continue to stir and cook for a further 2 minutes.
- 3
3) Pour in the vegetable or chicken stock, add the pinch of salt, and bring to the boil over a medium-high heat.
- 4
4) Once boiling, stir in the oats gradually. Reduce the heat and simmer for 8–10 minutes, stirring occasionally.
- 5
5) When the soup has reached your desired consistency, remove from the heat. If you like, blend it partially for a smoother texture, or leave it chunky.
- 6
6) Ladle into a bowl and squeeze a few drops of fresh lemon juice over the top. Serve hot, with a slice of wholegrain bread on the side.
- 7
7) Any leftovers can be stored in an airtight container in the fridge for up to 2 days. Add a splash of water when reheating to loosen the consistency.
🌱 Why is it nourishing?
Fennel & oats: Both are among the traditional galactagogue herbs and foods; however, evidence is limited — the most powerful drivers of milk supply remain frequent nursing and staying well hydrated. Oats: Their beta-glucan content may help support prolactin, the breastfeeding hormone; they are also rich in fibre, which can help ease the constipation that is common in the postpartum period. Warm liquid: Plenty of fluids directly supports milk volume, and this soup is a delicious way to contribute to your daily fluid goals. Olive oil & vegetables: Healthy fats and fibre work together to keep you feeling full and help maintain a balanced calorie intake for nursing mums (,–, kcal/day). This is not medical advice; please consult your doctor or dietitian for your individual needs.
Foods in this recipe
⚕️ This recipe is for general informational purposes. The right time to introduce new foods and the risk of allergies vary from baby to baby — consult your pediatrician.
