Thanksgiving is near and you might be trying to think of something fertility-friendly to add to your menu. When it comes to your menu, your options are limitless. More often than not, Thanksgiving dinner can be filled with white carbs, fattening pastries, and refined sugars. These are not the most fertility friendly ingredients.
If you are trying to conceive, why not include some fertility boosting ingredients in your dishes. Eating the right foods can help to balance hormones and regulate your ovulation for women. For men, a fertility friendly diet has been shown to help improve sperm health and increase sperm count.
Here are a few fertility boosting foods you may want to add to your table this year :
Pumpkin is a great food for the Fall time of year to boost fertility. It is high in fiber and helps regulate blood sugar. The vitamin A found within pumpkin helps with the production of cervical fluid, which helps the sperm find the egg for fertilization.
The antioxidant beta carotene, within pumpkin, also helps to protect the reproductive system and egg health overall. Beta carotene helps to encourage progesterone production which helps to prepare the uterus to support a fertilized egg and implantation.
They also contain vitamin B and C, which help to balance hormone production in the body. Vitamin C helps our white blood cells to remain healthy and aids them in protecting the body’s overall immune system. It also boosts male fertility and keeps sperm healthy and mobile.
Sweet potatoes help to stabilize blood sugar because they are a complex carbohydrate. This is very helpful for women who suffer from PCOS, as it can help to regulate menstrual cycles and hormonal imbalances.
Quinoa is rich in iron. Studies show that having a sufficient amount of iron in your diet can help to increase your chances of conceiving by 40 percent.
It is a great source or protein. Some research suggests that women who ingest the majority of their protein from animal sources may have more difficulty getting pregnant than from plant-sources.
Kale is a nutritional powerhouse. It is high in fiber, low in fat, and rich in folate. Folate is especially important when trying to conceive and during pregnancy. Kale also has vitamin C, magnesium, and potassium, which help to balance hormones and regulate ovulation.
Kale is loaded with antioxidants and can help protect the quality of your cells, including your egg cells.
Apples are also high in antioxidants and low in sugar. They have been found to help boost sperm count for men.
Fertility-Friendly Recipes for Thanksgiving
We have put together a few delicious recipes with these ingredients to help boost your fertility and fill up your Thanksgiving table!
- 3 cups old-fashioned oats*
- 1 tablespoon pumpkin pie spice, homemade or store-bought
- 1 1/2 teaspoons baking soda
- 3/4 teaspoon fine sea salt
- 2 eggs
- 1 cup unsweetened almond milk, plain or vanilla
- 1 cup pumpkin puree
- 1/2 cup maple syrup
- 3 tablespoons melted coconut oil (or any mild-flavored oil)
- 1 teaspoon vanilla extract
- optional: turbinado sugar for sprinkling
- Preheat oven to 375°F. Line a 12-cup muffin pan with parchment or cupcake liners, or lightly grease with cooking spray. Set aside.
- Puree oats in a blender or food processor until they reach a flour-like consistency. Add in the pumpkin pie spice, baking soda and sea salt, and pulse until the mixture is evenly combined. Set aside.
- In a separate large mixing bowl, whisk together the eggs, milk, pumpkin puree, maple syrup, coconut oil and vanilla extract until evenly combined. Fold the dry ingredients in with the wet ingredient mixture, and stir until the mixture is just combined.
- Portion the ingredients into prepared baking cups. Then sprinkle a pinch of turbinado sugar on top of each muffin, if you would like.
- Bake for 15-18 minutes, or until a toothpick inserted in the center of the muffins comes out clean. Remove from the oven and place the pan on a cooling rack for 5 minutes.
- Serve warm. Or let the muffins cool to room temperature, then store in a sealed container for up to 3 days, or freeze for up to 3 months.
- 2 pounds sweet potatoes or 2 cans (15-3/4 ounces each) sweet potatoes, drained
- 1/4 cup butter, cubed
- 1/4 cup maple syrup
- 1/4 cup packed brown sugar
- 1/4 teaspoon ground cinnamon
- If using fresh sweet potatoes, place in a large saucepan or Dutch oven; cover with water. Bring to a boil. Reduce heat; cover and cook 25-40 minutes or until tender. Drain; cool slightly and peel. Cut into chunks.
- Preheat oven to 350°. Place sweet potatoes in a 2-qt. baking dish. In a small saucepan, combine butter, syrup, brown sugar and cinnamon; bring to a boil, stirring constantly. Pour over potatoes.
- Bake, uncovered, 30-40 minutes or until heated through.
- 12 cups peeled, sliced apples
- 1/2 tsp cinnamon
- 2 Tbsp. lemon juice
- 1 Tbsp. water
- 1 1/2 cups firmly packed brown sugar
- 1 cup gluten-free all-purpose flour
- 1 cup gluten-free rolled oats or old-fashioned oats
- 2 tsp. cinnamon
- 1/2 tsp. nutmeg
- 1/8 tsp. salt
- 3/4 cup unsalted butter or non-dairy alternative
- Preheat oven to 375°.
- In a large bowl, stir together sliced apples, 1/2 teaspoon cinnamon, lemon juice and water. Scoop into 9×13 baking pan.
- In a medium bowl, whisk together all topping ingredients except butter. Use a pastry cutter or 2 knives to cut in butter until mixture is crumbly. Sprinkle over apples.
- Bake at 375° for 45 minutes or until apples are tender and topping is crisp and browned.
- Serve warm with whipped cream or ice cream or non-dairy alternatives.
- 1 cup diced up butternut squash
- 2 teaspoons olive oil + ¼ cup olive oil
- ½ cup pumpkin seeds
- ¼ cup fresh lemon juice
- 2 teaspoons pure maple syrup
- 2 tablespoons Dijon mustard
- ¼ teaspoon cayenne
- 1 bag pre-cut kale, large stems removed
- ½ cup pomegranate seeds
- 1 ½ teaspoons kosher salt
- ¾ teaspoon freshly ground black pepper
- Heat oven to 425°F. On a rimmed baking sheet, toss squash (you’ll want to cut larger chunks into smaller cubes) with 2 teaspoons olive oil, ½ teaspoon salt, and ¼ teaspoon pepper. Roast, stirring squash occasionally for 15 minutes or until it’s golden and tender Remove squash from oven and set aside to cool.
- While that squash is cooking, whisk together the lemon juice, maple syrup, mustard, shallot, 1 teaspoon salt, ¼ teaspoon pepper, and the cayenne, then whisk oil into it slowly. This is your dressing.
- In a large mixing bowl, combine kale with about ¾ of the dressing and use your hands to massage it into the kale, shiatsu-style. Add more dressing as needed.
- Add the cooled roasted squash and pomegranate seeds to bowl. Toss it all together to combine, and season with salt and pepper to taste. Transfer to a serving bowl, and sprinkle with pumpkin seeds.
- 4 cups vegetable stock
- 2 cups quinoa
- 1/4 cup olive oil
- 1 butternut squash – peeled, seeded, and diced
- 2 small zucchini, cut into 1-inch cubes
- 1 bunch green onions, chopped
- 1 cup diced dried apricots
- 1 cup dried cranberries
- 1 cup chopped fresh parsley
- 1 lime, juiced, or to taste
- Bring vegetable stock to a boil in a saucepan, reduce heat to low, and stir in quinoa. Cover pan and simmer until quinoa absorbs the liquid, 10 to 15 minutes. Remove from heat.
- Heat olive oil in a large skillet over medium heat. Cook and stir butternut squash and zucchini in the hot oil until lightly browned, about 10 minutes. Stir quinoa into the vegetables and gently mix green onions, apricots, cranberries, and parsley into the stuffing. Drizzle with lime juice to taste.