Feed yourself fertile!

One of my on-line clients has asked for a load of recipes and food lists that would help with fertility.  In compiling a list of things, it strikes me that lots of folks out there might be interested in how to eat more healthily to improve their chances of falling pregnant.

I am not promising that eating any of this will make you fertile, just that it gives you the best possible chance to have a healthy body that is well-nourished and in the best possible position to nurture a baby, with a mixed and varied diet that is rich in the basic food groups and macronutrients.

While there is plenty of evidence to support the idea that cutting down on sugar, alcohol caffeine and nicotine will improve your chances of conceiving and carrying a baby full term and that a diet rich in macronutrients is better placed to conceive, there are still going to be perfectly healthy, nourished folk for whom it won't happen and I wish better nutrition would change that but that's a promise I just can't make.

Anyway, here are some recipes and ideas that will nourish you along the way, whichever road you're on - even if you are not looking to conceive any time soon, or you're a man!

Fertility salad:

Cucumber

Cherry tomatoes

Lettuce

Fresh flat leaf parsley

Fresh basil leaves

Fennel

Sunflower seeds

Toasted pine nuts

Toasted hazelnuts

Walnuts

(Good for lunch)

Fertility fruit salad:

Blueberries

Dried apricots

Chopped orange

Kiwi

Mango

Blackberries

Raspberries

Strawberries

Sprinkle with toasted sunflower, pumpkin seeds, almonds and coconut.

(Add a dollop of Greek yoghurt to make a good breakfast)

Pink Fertility Fruit Smoothie:

(frozen fruit is fine)

Handful of strawberries

Handful of raspberries

½ banana

Tbsp Greek yoghurt

Tbsp oats

Tbsp ground almonds

Milk to loosen if necessary

(Makes a good breakfast)

Green Fertility Fruit Smoothie:

One kiwi

Handful of kale or spinach

One apple - grated

½ banana

Tbsp Greek yoghurt

Tbsp oats

Tbsp ground flax seeds

Milk to loosen if necessary

(Makes a good breakfast)

Blue Fertility Fruit Smoothie:

 

(frozen fruit is fine)

Handful of blueberries

Handful of blackberries

½ banana

Tbsp Greek yoghurt

Tbsp oats

Tbsp desiccated coconut

Milk to loosen if necessary

(Makes a good breakfast)

Fertility Trail Mix:

Mix up a shed load and keep in an airtight container for on-the-go healthy snack

Toast:

Sunflower seeds

Pumpkin seeds

Chia seeds

Separately toast desiccated coconut

Toast:

Almonds

Hazelnuts

Warm:

Tbsp honey

Tbsp coconut oil (or butter)

Grated rind and juice from large orange

Mix all ingredients together and allow to cool.

Fertility ‘Cous cous’

Either make up some quinoa (a great source of vegetable protein)

or

grind up some raw cauliflower (another great source of vegetable protein)

To this, add diced:

Carrot

Cucumber

Red, yellow and orange pepper

Celery

Apple

as well as:

Chopped black olives

Chopped anchovies

Capers

Chopped walnuts

Chopped cornichons or gherkins

Drizzle over olive oil, add a grind of black pepper and a sprinkle of paprika and mix well, serve with protein of your choice – Good with eggs, fish or Feta.

(Good for lunch)

Fertility veg stir fry accompaniment to protein lunch or dinner:

Green beans

Broccoli

Courgette

Asparagus

Red and yellow pepper

Brussell sprouts (chopped up)

Garlic

(Good for lunch)

Fertility Beef Chili

Ground beef

Onion

Tomatoes

Red peppers

Chopped spinach

A tsp cocoa powder

Black beans

Kidney beans

Fertility Chicken Chili

Chopped chicken or turkey

Onion

Tomatoes

Sweet corn

Yellow pepper

Courgettes

Chickpeas

Chestnut mushrooms

All your normal chili con carne spices

Other great foods:

Meat, liver, fish, shellfish, eggs

Spinach

Greens

Cauliflower

Sesame seeds

Liver

Lentils

Bananas

Add a tsp or tbsp of chia seeds or ground flax seeds to whatever seems appropriate.

Things to avoid:

Cut down to one cup of coffee a day – in the morning, decaf for the rest of the day – keep your caffeine in check, watch your intake of tea and chocolate – avoid diet coke!

Avoid soy products

Avoid alcohol

No smoking

No sugar

Avoid wheat