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6 Fertility Friendly Recipes

01.10.2022 / Isabella Brown
6 Fertility Friendly Recipes

What's the link between diet and fertility? Experts have gone back and forth on this question for a long time. Tamsin Jordan, a registered dietician, says, "It is estimated that 20-30% of infertility cases could benefit from better dietary choices. Conditions that could stand to benefit include; Polycystic Ovary Syndrome (PCOS), Prediabetes and Type 2 Diabetes, Celiac Disease, Hypothalamic Amenorrhea and low sperm quality, among others. For patients requiring assisted reproductive technology (ART), an improved diet may result in fewer complications, better outcomes, and an easier pregnancy."

If you're trying to improve your diet and make your meals more fertility friendly, it can be difficult to know where to start. To help make it easier, we asked experts to provide some of their favorite fertility friendly recipes. 

The recipe below is by Katie Bressack, a Holistic Nutritionalist, CHHC AADP, specializing in women's hormonal health. 

Baked Salmon

  • 6 tablespoons light olive oil or coconut oil
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 fresh squeezed lemon
  • A bunch of capers
  • 2 (6 ounce) filets salmon

Directions:

  1. In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, salt, pepper, lemon juice. Place salmon filets in a medium glass baking dish, and cover with the marinade.
  2. Preheat oven to 375 degrees F (190 degrees C).
  3. Place filets in a baking dish and bake 35 to 45 minutes, until easily flaked with a fork.
  4. Serve with a side of asparagus or broccoli 

 

The following recipes are provided by Aimee Raupp. Aimee is a women's health and wellness expert, and the author of The Egg Quality Diet. Below are some recipes directly from her book. 

Aimee's Butternut Squash Soup

Ingredients:

32 ounces organic butternut squash, cut into 1-inch cubes

4 tablespoons cultured ghee

sea salt

freshly ground black pepper

1 large yellow onion, chopped

3 cloves garlic, minced

5 cups bone broth

Directions:

  1. Preheat the oven to 400 degrees. On a foil-lined pan, toss the butternut squash in 2 tbsp of ghee and a pinch of salt and pepper. Roast in the oven for 15 to 20 minutes (depending on the size of the cubes) until the squash is tender. Use a fork to test how tender it is.

  2. In a large pot, add the remaining 2 tbsp of ghee and onion, and sauté over medium-high heat for about 10 minutes until the onion has softened. Add the garlic and sauté for an additional minute.

  3. Add the roasted butternut squash and the bone broth into the pot. Bring to a simmer. Allow the mixture to simmer for about 5 minutes to let the flavors combine.

  4. Turn off the heat and allow the soup to cool for a few minutes. Puree the soup in a blender or food processor. If necessary, do this in several batches; then return the soup to a clean pot. If the soup is too thick for your taste, add a little bit more bone broth. Season with a pinch or two of sea salt.

  5. Garnish with fresh cilantro and/or 1/2 an avocado.

Coconut Turmeric Bites (Fat Bombs)

Ingredients:

1 cup coconut butter (also called coconut cream concentrate or coconut manna)

3/4 cup shredded coconut + 1/2 tsp for topping (I highly recommend tropical traditions for this)

1 tbsp coconut milk (or water)

1 tsp coconut oil

2 tsp turmeric

1/2 tsp cinnamon

Directions: 

  1. Add the coconut butter and the shredded coconut to a mixing bowl and stir well to combine. You want the coconut butter to be softened (but not melted), so depending on the consistency of yours, heat it in a double boiler over the stove if needed.

  2. Add the remaining ingredients and combine.

  3. Begin rolling the dough into balls about 1″ – 1 1/4″ in diameter, (or you can easily choose whichever size you’d like) and place onto a plate lined with parchment paper.

  4. If desired, sprinkle about 1/2 tsp of shredded coconut on top of the bites.

  5. Put the turmeric bites into the refrigerator and chill for a minimum of 30 minutes, or in the freezer for more of a bite.

  6. Remove from the fridge and enjoy! Note that these are best enjoyed cold.

Deconstructed Egg Rolls

Makes 4 servings

Ingredients:

1 head green cabbage

3 carrots

1 onion

5 cloves garlic

1-inch fresh ginger

4 green onions

1 tablespoon coconut oil

1 pound ground pork

1/2 cup coconut aminos

coarse sea salt, to taste 


Directions:

  1. Shred cabbage and carrot. Dice onion. Mince garlic. Grate ginger. Slice green onions.

  2. Heat coconut oil in a skillet. Add onion and cook until it begins to soften. Add pork and break it apart with a wooden spoon, cooking until it is no longer pink.

  3. Meanwhile, in a small bowl combine garlic, coconut aminos, and ginger; set aside.

  4. Once ground pork is cooked through, add cabbage and carrots to the skillet and stir to combine.

  5. Pour sauce mixture into the skillet and stir, continuing to cook over medium heat for about 5-15 minutes or until cabbage is wilted.

  6. Season with salt, to taste. Top with sliced green onion and serve.

One-Dish Roasted Brats with Apples and Butternut Squash

Makes 8-10 servings


Ingredients:

1 medium butternut squash, peeled and cut into 1/2-inch cubes (about 2 1/2 cups)

2 apples, sliced

1 cup seedless red grapes

1 small red onion, halved and cut into thick slices

2 teaspoons coconut oil

1 teaspoon crushed caraway seeds

3/4 teaspoon fine sea salt

12 fresh bratwursts (or any AIP friendly mild sausage)


Directions:

Preheat the oven to 450°F. Put coconut oil in a large roasting pan or rimmed baking sheet and place in oven until oil is melted, then remove. Add squash, apples, grapes, and onion. Sprinkle with caraway seeds and salt and toss to coat. Arrange brats over the top. Roast until brats are browned and hot all the way through, and squash is very tender, about 35 minutes.

Shepherd’s Pie

makes 4 servings

Ingredients:

1/2 head cauliflower

6 tablespoons bacon fat, or coconut oil 

1 teaspoon coarse sea salt, plus more to taste 

1 cup beef broth

1 1/2 tablespoons arrowroot

3 tablespoons filtered water

1 onion

2 carrots

1 pound ground lamb

1 tablespoon fresh parsley


Directions:

  1. Preheat oven to 350F.

  2. Break the cauliflower into florets.

  3. In a large saucepan, cover the cauliflower florets with filtered water and boil until tender. Drain and transfer to a food processor with two-thirds of the fat of choice. Process until cauliflower is smooth. Season with sea salt to taste and set aside.

  4. While the cauliflower boils, heat the beef broth in a small saucepan until hot.

  5. Mix the arrowroot powder and filtered water together and slowly pour the arrowroot/water mixture into the saucepan of hot broth over low heat. Stir gently until broth thickens into gravy.

  6. Dice the onions and carrots.

  7. Sauté the onions and carrots with the remaining fat until they begin to soften. Add the ground lamb to brown, breaking apart into small pieces with a wooden spoon.

  8. Season with salt to taste.

  9. Pour gravy over meat mixture.

  10. Transfer the meat mixture into a shallow 2-quart casserole dish. Spoon the cauliflower mash over the meat and spread evenly.

  11. Bake for 30 minutes, or until the top is lightly browned. Chop the parsley, sprinkle over the casserole and serve.

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