Health

5 easy recipes to increase fertility

For Fertility Awareness Week, Healthista asked fertility nutritionist and author Ro Huntriss for 5 simple recipes you can make at home to help boost your fertility.

When it comes to infertility, women can have a hard time finding ways to improve their chances of getting pregnant.

In reality, 1 in 6 women will struggle to conceive naturally all over the world with a 20 percent chance of natural pregnancy per cycle, for women over 30.

With this in mind, fertility experts have found many ways to help women improve their chances of conceiving. But it’s no secret that this information can sometimes leave you feeling overwhelmed and overwhelmed.

Fertility research, shows that adding specific foods to your diet can help increase your chances. Create an inclusive diet omega-3 fatty acids, legumes, whole grains and plant-based foods just a few ways to start supporting you on your fertility journey.

Founder of Reproductive nutritionistRo Huntriss, author of the fertility cookbook Healthy fertilityshares five fertility recipes to get you started….

No. 1 Fertility Formula Bowl Burrito

burritbowl fertilityhealthyfoodrecipes

Reproductive benefits: Supports egg and sperm health, promotes hormonal balance, may aid implantation.

This high protein bowl supports tissue renewal for healthy sperm and eggs. Beef also provides vitamin B12, zinc, selenium and iron. Whole grain rice stabilizes blood sugar, insulin, and other hormones, and promotes a healthy uterine lining for implantation.

Server 4
Prepare 5-10 minutes
Cook 35 – 40 minutes

Ingredient:
  • 1 tablespoon vegetable oil
  • ½ small onion, diced
  • 1 clove of garlic, diced
  • 250g (9oz) minced lean beef
  • 1 red chili, seeded and diced
  • ¼ teaspoon chili powder
  • 1 teaspoon dill
  • 1 teaspoon smoked paprika
  • ½ teaspoon cinnamon powder
  • 100ml (3½fl oz) passata, ideally from a glass jar
  • 12 cherry tomatoes, halved
  • 1 bay leaf
  • 380g kidney beans, drained and rinsed
  • 100g (3½oz) brown rice
  • juice of lemon
Serve:
  • 4 Romaine lettuce leaves, roughly chopped
  • 1 avocado, mashed
  • 2 tablespoons sweet corn
  • 2 tablespoons natural yogurt
  • a handful of coriander leaves
  • lime seasoning
Method:

1. Heat oil in a large saucepan over medium heat. When hot, add onion.

2. Fry, stirring frequently for 5 minutes until soft and clear. Add garlic and cook for another minute.

3. Add minced meat and cook for 5-10 minutes, until golden brown. Add red pepper, chili, cumin, paprika, and cinnamon, stir to coat vegetables in seasoning, and cook for 2 minutes.

4. Add passata, tomato and bay leaf. Bring to a boil and cook for 15-20 minutes. For the last 5 minutes, add the kidney beans.

5. In the meantime, put the rice in a pot with a lid with 200ml of boiling water. Reduce heat to low, cover and cook for 30-40 minutes or as directed on package.

6. Turn off the heat, add lemon juice and stir well. Ladle the rice into 2 bowls with the chili (remove the bay leaf).

7. Serve with lettuce, avocado, sweet corn, yogurt, coriander and lemon. If cooking peppers in batches, cover leftovers in the refrigerator for up to 3 days or freeze in an airtight container for up to 3 months.

Reproduction recipe #2 Chickpea Shakshuka

ChickpeasShakshuka FertilityHealthy FoodRecipes

Reproductive benefits: Supports sperm health, supports healthy ovulation, provides important antioxidants, provides iron.

This delicious side dish is packed with antioxidants like vitamin C. Tomatoes also provide lycopene, which is thought to promote healthy sperm, and chickpeas are a good source of plant-based protein and iron, which are essential nutrients. Important nutrients that support ovulation.

serve 2
Prepare 5-10 minutes
Cook for 25 minutes

Ingredient:
  • 1 tablespoon olive oil
  • 1/2 purple onion, diced
  • 1 red chili, seeded and diced
  • 1 clove of garlic, finely chopped
  • 1 teaspoon smoked paprika
  • 1 teaspoon dill
  • 1/2 teaspoon cilantro
  • 1/2 teaspoon cinnamon powder
  • 1/4 teaspoon cayenne pepper
  • 400ml (14fl oz) passata, ideally from a glass jar
  • 6 cherry tomatoes, halved
  • Box of 380g green beans, drained and washed
  • a little salt
  • juice of 1/4 lemon
  • 2 eggs
  • a handful of coriander leaves, chopped, for garnish
  • 2 small whole grain pitta breads, toasted, for serving (optional)
Method:

1. Heat oil in a covered pan or deep pan over medium heat. When hot, add onion and red pepper and fry for 5 minutes.

2. Add the garlic, paprika, cumin, coriander, cinnamon, and cayenne pepper and stir to coat the vegetables.

3. Pour in the passata and add cherry tomatoes, green beans, a pinch of salt and lime juice. Bring to a boil, then reduce heat and simmer for 10 minutes.

4. Make 2 wells in the mixture and gently crack an egg into each hole. Cover and cook for 5-8 minutes, until eggs are cooked through.

5. Garnish with coriander leaves and serve with pitta bread if desired. If cooking in batches, remove the eggs and fry them when ready to serve. Keep the chickpea mixture in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.

Reproduction recipe number 3 Bean salad bowl

beanie fertility healthy food recipe

Reproductive benefits: Supports ovarian health, provides fiber, provides antioxidants.

This satisfying salad is full of fertility-supporting nutrients. Plant-based protein – from cannellini beans here – has been linked to healthy ovulation. The vegetable and bean mix is ​​rich in fiber and important antioxidants, including vitamin E from avocados.

serve 2
Prepare 5-10 minutes

Ingredient:
  • 380g can of cannellini beans, drained and rinsed
  • ¼ red onion, thinly sliced
  • ¼ cucumber, diced
  • ½ orange chili, seeded and diced
  • 10 black olives, pitted and halved
  • 12 cherry tomatoes, halved
  • 1 avocado, peeled, pitted and sliced
  • 2 large handfuls of lettuce or spinach
  • 60g (2oz) mozzarella cheese, torn into small pieces
For dressing:
  • 1 tablespoon extra virgin olive oil
  • ½ teaspoon Dijon mustard
  • ½ teaspoon balsamic vinegar
  • a handful of flat parsley, leaves only, finely chopped
  • ½ teaspoon lemon juice
  • 1 teaspoon mixed seeds
Method:

1. Combine beans, shallot, cucumber, orange pepper, olives, tomatoes, avocado, coleslaw or spinach, and mozzarella cheese in a large bowl and mix well.

2. To make the sauce, place all ingredients in a separate bowl and mix well with a fork. Pour dressing over salad and mix well. Enjoy!

Reproduction recipe number 4 Figure, feta and barley salad

figs salad fertility healthy food recipe

Reproductive benefits: Provides fiber and folate, supports egg and sperm health, supports gut health.

Honey-sweet figs are packed with fiber, which supports gut health, while Brazil nuts are an excellent source of the antioxidant selenium, which supports egg and sperm quality. Feta is an essential source of folate.

serve 2
Prepare 5 minutes
Cook 30 minutes

Ingredient:
  • 70g (21/2oz) pearl barley
  • few rockets
  • a handful of spinach
  • a handful of mint leaves, chopped
  • 1 tablespoon pomegranate seeds
  • 4 Brazil nuts, chopped
  • 2 figs, cut in quarters
  • 30g (1oz) feta, diced
For dressing:
  • 1 onion, finely chopped
  • 1 teaspoon lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon balsamic vinegar
  • 1/2 teaspoon Dijon mustard
Method:

1. Put the pearl barley in a pot with a lid, cover with water and bring to a boil. Reduce heat to simmer, cover, and cook for 25-30 minutes, according to package directions. Drain if necessary and set aside.

2. Combine rocket, spinach, mint leaves, pomegranate seeds, Brazil nuts, figs and feta in a large bowl. To make the sauce, stir all ingredients together.

3. Combine pearl barley with salad, drizzle with dressing and mix everything together to blend well. Enjoy warm!

Reproduction recipe #5 Salmon with couscous vegetable harissa

salmon harissacouscous

Reproductive benefits: Provides antioxidants, supports egg health.

This colorful dish is rich in antioxidants, which is said to be especially helpful for those undergoing fertility treatment.

Salmon is high in omega-3s, which help promote egg health, especially in women in their mid to late 30s, which is considered an advanced maternal age.

serve 2
Prepare 5 minutes
Cook 30 minutes

Ingredient:
  • 1 carrot, sliced ​​diagonally
  • 1 orange chili, seeded and diced
  • some broccoli
  • 1/2 purple onion, diced
  • 1 clove of garlic, sliced
  • 1 teaspoon harissa . powder
  • 2 tablespoons olive oil
  • 1 teaspoon dill
  • 2 salmon fillets, about 140g (5oz) each
  • 70g (21/2oz) whole wheat couscous
  • juice and peel of 1/2 orange
  • 1/2 teaspoon cinnamon powder
  • 1 tablespoon dried apricots, diced
  • 1 tablespoon mixed seeds
  • a handful of mint leaves, chopped
  • lemon wedge, to serve
Method:

1. Preheat oven to 180°C (400°F/Gas 6). Boil carrots for 5 minutes, until slightly softened.

2. Place the carrots, orange peppers, broccoli, shallot, garlic, harissa, 1 tablespoon oil and cumin in a baking tray, mix well and bake for 20-30 minutes.

3. During the last 10 minutes of vegetable cooking time, heat remaining oil in a large, covered saucepan over medium to high heat.

4. Once hot, add salmon fillet, skin side down. Cover and fry for about 10 minutes, flipping halfway, until the salmon is cooked through, opaque, and flakes easily when cut with a knife.

5. During the last 5 minutes of vegetable cooking, place couscous, orange juice and zest, cinnamon and apricots in a bowl and pour over 70ml (2½fl oz) of freshly boiled water. Cover the dish for 5 minutes, then use a fork to separate and loosen the seeds.

6. Add the couscous to the vegetables, along with the seeds and mint leaves, stirring well. Serve the harissa vegetable couscous along with the salmon, with a slice of lemon on the side.

Top nutritionist Ro HuntrissFounder of Reproductive Nutrition Specialist. Healthy fertility delicious, can be purchased on Amazon

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