Trying to conceive can be an exciting and somewhat frustrating process for a couple, especially if you are finding it difficult to do so. Fertility is a subject that many couples are forced to talk about, as their preconceived notions about getting pregnant are often erroneous.
Did you know that you can eat to boost your fertility? Men and women alike can choose from a select list of fertility-boosting foods and recipes to make the process a bit easier. Read on for some delicious, nutritious summertime recipes that might have you welcoming a new little one into your family soon.
Certain critical nutrients play a vital role in preserving and protecting the reproductive system. When everything is in proper working order, the process of conception becomes easy and fun rather than challenging and frustrating. Put the burgers and fries on the back burner and consider incorporating these superfoods into your diet with your long-term goals in mind:
- Sunflower seeds and sunflower seed butter
- Fresh grapefruit and orange juice
- Aged cheese
- Full-fat yogurt and ice cream
- Cow liver
- Cooked or stewed tomatoes
- Lentils and beans
We’re not saying you have to throw all of these fertility-boosting foods in a super salad, but finding ways to incorporate more into your diet will likely yield favorable results. In addition to these, check out these delicious and nutritious fertility-boosting recipes that will have you singing crib-side lullabies in no time.
This traditional Israeli breakfast dish combines cooked tomatoes with heart-healthy, nutritious eggs. Tomato and egg are loaded with all kinds of vitamins and minerals that can help fortify your system and add to fertility boosting benefits.
- 1 tbsp olive oil
- 1/2 medium chopped onion
- 1 medium chopped bell pepper
- 2 cloves minced garlic
- salt and pepper to taste
- 3/4 tsp Italian seasoning
- 28 oz diced tomatoes, no salt added
- 4 large eggs
- red pepper flakes for garnish
Place a large nonstick skillet over medium high heat. Add oil, onion and pepper; sauté until soft, about five minutes. Add garlic, black pepper, Italian seasoning, and salt. Cook for three additional minutes, and then add tomatoes. Turn down to medium heat, cover and cook for five to seven minutes.
Remove the lid and make four distinct holes in the tomato mixture. Carefully crack an egg into each hole; cover once more and cook for an additional six minutes or until the white of the egg is no longer clear. Remove the pan from heat and serve with toast, potatoes or a green salad.
2. Glazed Salmon With Citrus Glaze
Full-fat salmon is chock full of omega-3 fatty acids, vitamins and minerals to give your reproductive system a jumpstart to better health. Pair with a crisp green salad for a delicious meal.
- Two 4 oz wild-caught salmon filets with skin
- 2 tbsp stone-ground mustard
- 2 tsp apricot preserve
- 1/4 tsp kosher salt
- black pepper to taste
Place oven rack five or six inches below the broiler and turn on. Line a cookie sheet with foil, adding nonstick cooking spray if desired. In a small bowl, combine mustard and apricot preserves. Place salmon on prepared sheet, skin side down. Sprinkle with salt and pepper; place in oven to broil for five minutes. Remove the pan from the oven and spread liberally with mustard/apricot mixture. Broil for an additional eight minutes or until the fish is fork-tender and flaky. Pair with simple vegetables or a crisp green salad for a delicious and elegant meal.
3. Tropical Chia Rice Pudding
Dessert, anyone? This delicious new twist on an old favorite will have you looking forward to your fertility-boosting foods ritual. Try this tasty and decadent treat any time of day or night.
- 1 cup water
- 1/2 cup brown rice, rinsed
- 1/4 tsp kosher salt
- 2/3 cup milk
- 2 tbsp and 1 tsp honey
- 1/2 tsp ground cinnamon
- 1 tsp vanilla extract
- 3 tbsp chia seeds
- 1 cup chopped pineapple
- 2 tbsp roasted salted pistachios
Combine the water and rice in a medium-size saucepan. Add salt and cook over high heat until water begins to boil. Reduce heat, cover and simmer for 30 minutes. Water should be absorbed, and rice should be fully cooked.
Set rice in a medium bowl. Add milk, two tablespoons honey, cinnamon, vanilla, and chia seeds to the bowl; stir to combine and refrigerate for two hours to ensure that the chia seeds fully absorb the flavors.
When ready to serve, divide pudding into bowls and top with pineapple, coconut and pistachios.
4. Baby-Making Smoothie
This delicious and creamy smoothie is power packed with nutrients and healthy fats to boost your fertility power. Yummy!
- 1 cup raw Brazil nuts
- 3 cups filtered water
- 2 to 4 dates, pitted and chopped
- 1 tsp vanilla extract
- sea salt
- 1 large handful of spinach
- 1 large handful of frozen kale
- 1 scoop vanilla protein powder
- 1 tbsp nut butter
- 1 tbsp chia seeds
- 1 tsp spirulina powder
- 1/4 avocado, chopped
- 1/2 banana
Soak the first five ingredients in the refrigerator overnight in preparation for making Brazil nut milk. Run through a high-speed blender and then through a cheesecloth or nut milk strainer to make the milk.
Use the nut milk as a base for the smoothie. Add the milk and all other ingredients to the blender; blend on high speed until smooth and creamy. If the smoothie is too thick, consider adding more nut milk or water until you reach the desired consistency. Top with granola, Greek yogurt or a spoon full of cashew butter for a delicious and tasty breakfast.
5. Grilled Chicken and Veggies With Chimichurri Sauce
Call all of your friends for a backyard barbecue, and while you’re at it, serve up this delicious dish packed with fertility-boosting foods. You’ll be hailed for weeks after your soiree.
- 4-8 boneless, skinless chicken breasts or thighs
- 2 large red bell peppers, cut into thick pieces
- 2 zucchinis, cut into thick round slices
- 1 large bunch asparagus
- 1 large sweet potato, boiled for 12 minutes and cut into thick rounds
- avocado oil
- minced garlic
- salt and pepper to taste
- leafy greens
- chopped nuts and cheese for topping
For the Chimichurri Sauce:
- 2 cups chopped cilantro
- 2 cups chopped flat leaf parsley
- 1 small avocado, chopped
- 1/2 seeded jalapeno, chopped
- 4 cloves minced garlic
- 3 limes, juiced
- 2 tbsp maple syrup
- 1 tsp sea salt
- 1/4 cup avocado oil
- 2-4 tbsp water to thin
Preheat grill to medium heat and brush chicken and veggies with avocado oil, garlic, sea salt and pepper. Set all on grill and heat ten minutes on each side, checking for desired doneness. Flip and cook for an additional ten minutes.
While meat and veggies are cooking, put all ingredients for chimichurri sauce into a high-speed blender and blend until smooth. Add water until you get the desired consistency.
Top chicken and veggies with chimichurri, serve with a crisp green salad or some seasonal fresh fruit, if desired.
Best of Luck!
Eating to boost your fertility can be easy, delicious and fun if you know which recipes to use. Use our suggestions as a starter to get you and your partner on the road to creating a healthy, happy family!