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If you are trying to conceive, then making changes to your diet (using the fertility recipes we’ll be outlining in this article!) should be one of the first areas to start your journey. After all, food has a significant impact on one’s health and what you consume can affect your baby-making odds.
As a general rule, load up on fresh fruits and vegetables, whole grains, dairy and lean protein. Think rainbow and aim for variety. Avoid processed or fast foods and trans-fat-filled meals. Alcohol and caffeine are huge no-nos too.
Here are seven quick and easy fertility recipes that you can try out from the comforts of your home.
#1: Almond Buckwheat Pancakes
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What better way to start your day – and fertility journey – than with some crisp, fluffy buckwheat pancakes? Besides being more nutritious than regular flour, buckwheat is also high in fibre and has a delicious nutty flavour.
Including fruits will not just add flavour to your meal, but also make it one that is rich in antioxidants; an important component of fertility recipes. In addition, almonds are filled with healthy monounsaturated fats that support the reproductive system.
Ingredients:
⅓ cup flour, buckwheat
⅓ cup flour, whole wheat
¾ teaspoon baking powder
3 tablespoons granulated or brown sugar
¼ teaspoon salt
⅓ cup full-fat yogurt
½ cup full-fat milk
1 tablespoon butter, melted
1 whole egg
Slivered almonds
Bananas and berries
Directions:
Mix wet ingredients (yogurt, milk, egg and butter) in a bowl
Mix dry ingredients (flours, baking powder, salt and sugar) in another bowl
Combine the two sets of ingredients into one bowl and stir well.
No need to beat out lumpy batter, leave as it is
Heat a skillet over medium heat.
Add some butter or non-stick spray.
Pour ¼ cup batter into the skillet and top with almonds.
Fip when bubbles pop up on the surface of the buckwheat pancake.
Cook until the bottom is slightly brown, almonds will roast.
Repeat until all buckwheat pancakes are cooked.
Garnish with fruits
Recipe from babyMed.
#2: Kale Caesar Salad
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Known as a superfood in fertility recipes, kale is high in iron and Vitamin K. You will also find more than half of your daily Vitamin A requirement in just 1 cup of it. Accompanied by a mouth-watering dressing that is full of proteins, calcium and healthy fats, this dish is jampacked with ingredients that are known to be extremely effective in boosting fertility.
Ingredients:
¼ cup fresh lemon juice
¾ cup extra virgin olive oil
8 anchovy fillets packed in oil, drained
2 teaspoon Dijon mustard
2 garlic cloves
1 hard-boiled egg, peeled
1 bunch kale, center stalks removed and thinly sliced
½ cup finely grated Parmesan cheese
¼ cup toasted almond slices
Directions:
Add lemon juice, anchovies, garlic and mustard into food processor.
Puree until smooth.
Slowly add oil until a creamy dressing forms while the machine is running
Transfer the dressing into a bowl and toss with kale and ¼ cup cheese.
Separate egg white from yolk.
Place egg white in a coarse-mesh strainer set over bowl.
Press egg white through strainer with the back of a spoon.
Repeat with yolk.
Add egg, almond slices and remaining cheese to the top of salad.
Recipe from ahappyfooddance.
#3: Mushroom and Herb Omelette
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Eggs are known for being a must-eat for anyone who is trying to conceive and the crown jewel to any fertility recipe. Loaded with Vitamins B12 and E, they are also often enriched with good monounsaturated fat like DHA.
Meanwhile, mushrooms contain zinc which helps to increase sperm count and Vitamin D that is essential for the female reproductive system. A perfect dish to enjoy with your significant other!
Ingredients:
4 large eggs
1 and 1/2 cups fresh sliced mushrooms
2 teaspoons butter
1 tablespoon fresh parsley – chopped
1 teaspoon fresh oregano
Basil or thyme, finely chopped
Salt and pepper to taste
Directions:
Whisk eggs and spices together in a bowI, then set aside.
In a skillet at just above medium heat, saute the mushrooms in half the butter until tender.
In same skillet, melt half of the remaining butter (1/2 teaspoon).
Pour half of the egg mixture into skillet.
Cook, lifting edge to allow uncooked portion to flow underneath.
When almost set, place half of the mushrooms over half of the omelette.
Fold other half over the mushrooms and slide onto a serving plate.
Repeat with remaining ingredients.
Recipe from MrBreakfast.
#4: Simple Baked Salmon
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Salmon is unanimously recognised as a fertility all-star – and with good reason. In addition to being almost devoid of the dangerous levels of mercury found in many other types of fish, it is also overflowing with omega-3 fatty acids that help to balance your reproductive system and keep you in top form.
The best thing about this dish is how little time and effort it takes, while being oh-so-heavenly.
Ingredients:
2 salmon fillets (ideally purchased on same day)
¼ to ½ stick of butter
Tartar sauce
Directions:
Place salmon fillets on a large piece of aluminum foil in a glass baking dish.
Slice the butter into pats and put then evenly spaced on top of the salmon.
Wrap the foil over the top of the fish and crimp along the sides to seal somewhat tightly.
Bake in a 350-degree oven for 15-30 minutes depending on fish’s thickness
Serve with tartar sauce and choice of garnish
Be sure not to overcook the salmon (i.e. it is dry and completely flaking apart). When the fillets come out of the oven, they should still be slightly rare in the center. The residual heat will continue to cook the salmon, which will be perfect when you eat it.
Recipe from TheSalmons.
No oven? You can also make salmon with an airfryer.
#5: Spinach and Pine Nut Quinoa
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Just like kale, fresh spinach is a wonderful source of Vitamins K, A, C and B6, hence greatly reducing inflammation in the body and boosting fertility.
On the other hand, quinoa is packed with plant-based protein, folate and zinc, which hugely increases your odds of conception. Being a complex carb that helps to stabilise blood sugar and regulate your cycle, it also makes it easier to determine your peak fertile days.
Let’s not forget that nuts are literally the seed of life for a new plant, so naturally they are full of key ingredients to generate life.
Ingredients:
1 cup quinoa
150g ounces baby spinach leaves
2 cups low-sodium, reduced-fat chicken broth
2 cloves minced garlic
¼ cup toasted pine nuts
⅛ teaspoon ground black pepper
1 tablespoon olive oil
2 tablespoon freshly grated Parmesan cheese
Directions:
Cook quinoa according to package directions with chicken broth.
Heat olive oil in a sauté pan over medium-high heat.
Add garlic and sauté for 30 seconds.
Add spinach and sauté for about 5 minutes.
Pour cooked quinoa in a medium bowl.
Add spinach and remaining ingredients and mix well.
Recipe from FertilityChef.
#6: Soy Butter No-Bake Cookie Balls
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Trying to get pregnant is no easy feat and can be hard work. So why not reward yourself with a deliciously sweet but healthy snack? Not to worry, though. This dish remains a strong source of protein, calcium and fibre that will continue to aid in your conception efforts.
In fact, research has shown that soy-based foods are beneficial to women who are undergoing fertility treatment. According to Ohio healthcare group Columbus Obstetricians-Gynecologists, Inc, studies found that the eggs from women who were eating soy foods had a higher fertilisation rate. The clinical pregnancy rates and live birth rates were 11% and 13% higher for the soy group after they were age-matched with women who did not eat soy. More specifically, women who were consuming the most amount of soy had a nearly 80% higher chance of success.
Ingredients:
1 cup soy butter (creamy or chunky)
1 cup honey
2 teaspoons real vanilla extract
½ cup powdered non-fat milk
⅓ cup rice crisp cereal
Directions:
Blend soy butter, honey and real vanilla extract together in a bowl.
After thorough mixing, add in rice crisp cereal and powdered non-fat dry milk.
Stir until all cereal pieces are coated and the mixture is fully blended.
Form 1-inch balls and place on wax paper.
Refrigerate for 3 to 4 hours.
Recipe from babyMed.
#7: Goddess Juice
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Known as a tonic for reproductivity, this special blend is the perfect way to wash down a meal.
In addition to being rich in antioxidants and nutrients, it also contains Vitamin C, which stabilises your ovulation and encourages the release of an egg, as well as folate; the naturally-occurring form of folic acid that is known to help women get pregnant and for babies to develop properly.
This vibrant fertility recipe is also practically effortless. All you have to do is mix the ingredients in a juicer and voila! Drink it while fresh.
Ingredients:
2 stalks celery
½ to 1 apple
½ lemon, squeezed
½ inch of ginger
Handful of parsley
Recipe from NaturalFertility.
Free 45 minute fertility consultation
Diet plays an exceedingly important role in getting pregnant; if you and your partner would like to learn more about this, sign up for BeNatural’s free 45 minute consultation with our fertility coach Marie Otsuka. In this session, Marie will seek to understand your situation, offer insights she’s gained through her 10 years of experience in working with infertile Singaporeans, and work with our dieticians to come up with customized meal plans for you if necessary. Slots are limited and on a first come first serve basis; contact us here to schedule an appointment!
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