A diet rich in wholefoods, antioxidants and good fats is shown to support overall health and fertility for both females and males. But what do these foods actually look like?
We wanted to share a few recipes that are easy to include in your diet when you are starting to think about trying to conceive. It is a good idea to consult a naturopath a few months prior to trying to ensure things like diet, lifestyle and supplementation are all taken care of, you can book with one of our naturopaths here.
Spinach & Berry Smoothie
- 1 cup spinach
- 1 cup frozen mixed berries
- 1/2 cup plain Greek yogurt
- 1/2 cup almond milk
- 1 tablespoon honey
- 1 teaspoon chia seeds
Blend all ingredients until smooth and enjoy.
Spinach or any other leafy green is rich in folate, which is important for fetal development, while berries are packed with antioxidants that help protect eggs from damage.
Quinoa Salad with Roasted Vegetables
- 1 cup quinoa
- 2 cups mixed vegetables (such as broccoli, carrots, and bell peppers)
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1/4 cup chopped fresh herbs (such as parsley or basil)
Preheat oven to 400°F. Toss vegetables with olive oil and roast for 20-25 minutes, until tender. Cook quinoa according to package instructions. Combine quinoa, roasted vegetables, balsamic vinegar, and fresh herbs in a large bowl and toss to combine.
Quinoa is a good source of protein and fiber, which can help regulate blood sugar and support fertility. The vegetables chosen are packed with nutrients and antioxidants that support reproductive health.
Salmon with Lemon and Dill
- 4 salmon fillets
- 1 tablespoon olive oil
- 1 lemon, sliced
- 2 tablespoons chopped fresh dill
- Salt and pepper to taste
Preheat oven to 375°F. Place salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle with salt, pepper, and chopped dill. Top with lemon slices. Bake for 12-15 minutes, until salmon is cooked through.
Salmon is rich in omega-3 fatty acids, which are important for reproductive health. Lemon and dill add flavor and antioxidants and also support digestion.
Other ideas include:
- Lentil and vegetable stir-fry: Sauté onions, garlic, and ginger in a wok or large skillet with coconut oil. Add chopped vegetables such as carrots, bell peppers, and broccoli, along with cooked lentils. Season with tamari or gluten free soy sauce, and serve over brown rice or quinoa.
- Sweet potato and black bean tacos: Roast sliced sweet potatoes in the oven until tender. Meanwhile, sauté black beans, onions, and bell peppers with cumin and chili powder in a skillet. Serve the mixture in corn tortillas with avocado, salsa, and coriander.
- Spinach and mushroom frittata: Whisk together eggs, spinach, mushrooms, and goat feta cheese in a large bowl. Pour the mixture into a greased baking dish and bake until set. Serve with whole grain gluten free or sourdough toast and fresh fruit.
- Chickpea and vegetable curry: Sauté onions, garlic, and ginger in a large pot with coconut oil. Add chopped vegetables such as sweet potatoes, cauliflower, and green beans, along with canned chickpeas and coconut milk. Season with curry powder and serve over brown rice or quinoa.
- Quinoa and black bean salad: Cook quinoa according to package instructions and toss with black beans, chopped tomatoes, corn, and coriander. Dress with a mixture of lime juice, olive oil, and cumin.
These recipes provide a variety of nutrients that can support fertility, such as protein, fiber, vitamins, and minerals. Remember to talk to your naturopath about any specific dietary needs or concerns.