5 Fertility-Boosting Breakfast Recipes
Tropical Toast with a Cayenne Kick
Enjoying avocado as a part of a balanced diet is a great way to boost your intake of unsaturated fat. This form of good-for-you fat helps satisfy and, when eaten in place of saturated or trans fats, also keeps your heart healthy. What mom-to-be doesn’t need a strong ticker?
1 slice (1 ½ ounces) whole grain bread
3 tablespoons (¾ ounce) finely chopped fresh mango
2 teaspoons red onion, finely diced
¼ teaspoon cayenne pepper
½ teaspoon fresh lime juice
2 tablespoons (½ ounce) goat cheese
¹⁄5 medium (1 ounce) avocado, thinly sliced
¼ teaspoon ground black pepper
¹⁄8 teaspoon kosher salt
2 teaspoons fresh cilantro, chopped
Toast the bread. Combine mango and red onion in a bowl along with the cayenne pepper and lime juice. Spread goat cheese on top of the toasted bread and top with sliced avocado and mango mixture. Sprinkle with pepper and salt, and garnish with chopped cilantro. Makes 1 serving.
NUTRITION INFORMATION PER SERVING: Calories 250; Fat 10g (Sat 4.5g); Protein 12g; Carb 30g; Fiber 6g; Calcium 194mg; Iron 1.8mg; Sodium 510mg; Folate 57mcg
Spinach, Mushroom, and Goat Cheese Frittata
Did you know eggs and mushrooms (especially those exposed to UV light) contain some of the largest dietary quantities of vitamin D? Research shows adequate vitamin D levels have been linked to increased success of IVF implantations.
¹⁄3 cup whole milk
¼ cup whole milk plain Greek yogurt
6 large eggs, beaten
1 teaspoon ground black pepper
¼ teaspoon kosher salt
2 tablespoons olive oil
½ cup (2 ounces) diced red onion
3 cups (4 ounces) white, button or cremini mushrooms, sliced
3 cloves garlic, minced
2 cups (2 ounces) baby spinach, washed
2 tablespoons fresh thyme, chopped (or ¾ teaspoon dried thyme)
½ cup (2 ounces) crumbled goat cheese
1. Preheat the oven to 400°F. In a large mixing bowl, whisk together milk and yogurt. Add eggs, black pepper, and salt, and whisk to combine.
2. Set a 12-inch cast iron skillet over medium heat and add olive oil, swirling to coat the pan. Add onions and mushrooms and cook until onions are soft and mushrooms are golden brown, about 10 minutes. Turn heat to low and stir in garlic, spinach, and thyme, and cook for 2 to 3 more minutes.
3. Pour the egg mixture into the skillet and sprinkle the top with crumbled goat cheese. Transfer skillet to the preheated oven. Cook for 20 minutes until eggs are set or until a knife inserted in the middle comes out clean. Slice and serve immediately.
NUTRITION INFORMATION PER SERVING: Calories 170; Fat 13g (Sat 4.5g); Protein 10g; Carb 5g; Fiber 1g; Calcium 77mg; Iron 1.2mg; Sodium 210mg; Folate 45mcg
PB&J Greek Yogurt Parfaits
You can’t lose by starting your day with this meal. From antioxidants to vegetarian protein, you’ll be fueling your body with the plant-based nutrition it needs to function at its best.
1 ½ cups rolled old fashioned oats
¼ cup pecans or walnuts, chopped
¼ cup peanuts, chopped
¼ teaspoon kosher salt
3 tablespoons All Natural Berry Jam (page 57), or store bought alternative
1 tablespoon honey
2 tablespoons Natural Peanut Butter (page 59), or store bought alternative
1 ¼ cup plain whole milk Greek yogurt
1 ¼ cup fresh or frozen berries
1. Preheat the oven to 325°F and line a large baking sheet with parchment paper. In a medium bowl, stir together the oats, pecans, peanuts, and salt.
2. In a 1 cup glass measuring cup or microwave-safe bowl, combine jam, honey and peanut butter. Cover and microwave on medium heat for 1 minute. Remove from the microwave, stir, then pour over the oats and nuts, mixing until everything is evenly coated.
3. Spread granola out in an even layer onto the prepared baking sheet and bake about 18 minutes, stirring every 5 minutes to prevent over-browning. Remove from the oven and allow to cool slightly.
4. To serve, distribute half of the Greek yogurt between five serving cups, then layer with half of the granola and half of the berries. Repeat the layers and serve. Makes 5 servings
NUTRITION INFORMATION PER SERVING: Calories 350; Fat 20g (Sat 4g); Protein 15g; Carb 33g; Fiber 6g; Calcium 94mg; Iron 1.8mg; Sodium 200mg; Folate 36mcg
Shakshuka (Eggs in Tomato Sauce)
The beauty of this dish is that it provides a hefty dose of vegetables first thing in the morning! Plus, shakshuka is made with canned tomatoes, which are a great source of the powerful antioxidant lycopene, known to be a fertility fueling food.
1 tablespoon olive oil
½ cup (2 ounces) onion, chopped
1 medium (5 ounces) bell pepper (any color), chopped
2 cloves garlic, minced
½ teaspoon black pepper
¾ teaspoon Italian seasoning
¹⁄8 teaspoon kosher salt
1 can (28 ounces) diced tomatoes, no salt added
4 large eggs
Red pepper flakes (optional garnish)
1. Place a large nonstick skillet over medium heat. Add olive oil, onion, and bell peppers. Cook 5 to 7 minutes, or until softened. Add the minced garlic, black pepper, Italian seasoning, and kosher salt. Stir and cook for 2 to 3 minutes, then add the tomatoes. Turn heat to medium, cover, and let cook for 5 minutes.
2. Remove lid and create four small holes in the tomato mixture. Crack an egg into each hole, then cover and cook for an additional 6 minutes, until white is firm and yolk is set but still able to be punctured with a fork. (If you prefer a set egg with a firm yolk, cook for 8 minutes.) Remove from heat and serve with Herb Roasted Potatoes (page 78) or toasted bread. Makes 4 servings
NUTRITION INFORMATION PER SERVING: Calories 170; Fat 9g (Sat 2g); Protein 9g; Carb 15g; Fiber 4g; Calcium 66mg; Iron 1.4mg; Sodium 200mg; Folate 42mcg
Flax Oatmeal Bake with Peaches
Whole grains, healthy fats, and fruit make this an excellent fertility fueling combo. Plus, you get an extra dose of protein, making it a great way to keep your hunger at bay and blood sugar stabilized well into the lunch hour.
2 cups rolled old fashioned rolled oats
½ cup flaxseed meal
¼ teaspoon kosher salt
1 ¼ teaspoons baking soda
1 teaspoon ground cinnamon
2 (15-ounce) cans (2¾ cups, 18½ ounces) drained and diced canned peaches
½ cup unsweetened applesauce
1 large egg, lightly beaten
2 tablespoons butter, melted
¼ cup light brown sugar, packed
1 teaspoon pure vanilla extract
½ cup whole milk
½ cup chopped walnuts (or pecans, pistachios, or alternative nut)
1. Preheat oven to 375°F and coat an 8 x 8-inch glass baking pan with cooking spray.
2. In a medium bowl, combine oats, flaxseed meal, salt, baking soda, and cinnamon.
3. Set aside.
4. In a larger bowl, combine diced peaches, applesauce, egg, melted butter, brown sugar, vanilla extract, and milk. Pour dry ingredients into wet and stir to combine. Stir in the chopped walnuts. Pour mixture into prepared baking pan and bake for 40-50 minutes, or until set (slightly firm to the touch in the center) and top is lightly browned.
5. Remove pan from the oven and cool on a wire rack for 10 minutes before serving. Makes 8 servings
NUTRITION INFORMATION PER SERVING: Calories 240; Fat 12g (Sat 3g); Protein 6g; Carb 30g; Fiber 5g; Calcium 58mg; Iron 1.8mg; Sodium 290mg; Folate 11mcg