As a Registered Dietitian Nutritionist (RDN) and trying to conceive woman myself, I know how trying the #TTC time can be. Managing the multiple appointments and stress of the entire infertility diagnosis can be challenging to say the least!
How are you supposed to control your cortisol and minimize stress when you are feeling so out of control?
Don’t worry, we get you. That’s why fellow RDN and infertility advocate Sara Haas and I decided to create an entire recipe collection with foods to help fuel your fertility.
Enter: the Fertility Foods Cookbook: 100+ Recipes to Nourish Your Body!
If you think about it, the one thing you can control in this entire situation is what you put in your body. It’s amazing, right?!
The food that fuels your best self can actually help improve your fertility too. If you haven’t already, we highlight suggest you checking out Angela’s amazing resources here on holistic ways to boost your fertility as well as the 7 tips to improve your diet to boost your fertility with PCOS to get a better idea on just what the framework of this fertility fueling diet is.
While the Fertility Foods Cookbook isn’t specific to PCOS, the dietary principles discussed pertain to the general population of women with infertility and are supported with countless recipes for a diet conducive to PCOS and fertility. Low GI foods like broccoli, spinach and peppers, lean proteins as well as fruits with skin on are included in nearly every single recipe.
To give you a glimpse inside our passion project, Sara and I are so delighted that the PCOS Nutrition Center has welcomed us to share three PCOS friendly recipes to show you how small changes can make a big difference in how you feel on your fertility journey.
Our hope is to show you that first and foremost, you’re not alone on this journey. We know firsthand the stress fertility can bring and want to share with you the sound science with practical recipes on how you can control your nutrition during this time.
MAKES: 6 Servings, 1 slice each
Gluten Free, Vegetarian
Fertility Focus: 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 implantationin females. And, with PCOS specifically, vitamin D may also play a role in improving insulin!
Ingredients
⅓ 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
Preheat the oven to 400°F. In a large mixing bowl, whisk together the milk and yogurt. Add the eggs, black pepper, and salt and whisk to combine.
Set a medium cast iron skillet over medium heat and add olive oil, swirling to coat the pan. Add the 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 or 3 more minutes.
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 when a knife is inserted in the middle comes out clean. Slice and serve immediately.
Variation: Customize your frittata by adding your favorite herbs, spices, vegetables and cheese.
Storage: Store covered in the refrigerator and enjoy within 2 or 3 days.
Kitchen Tip: The egg mixture can be poured into a 12-cup muffin pan and baked. Spray cups liberally with nonstick cooking spray. Portion cooked veggies into cups then pour in egg mixture, filling cups about halfway full. Bake at 350°F for 12 or 15 minutes or until set. Enjoy or cool completely and freeze. Defrost and enjoy a frittata between an English muffin for a quick “breakfast sandwich” on the run!
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
ALLERGENS: Egg, Milk
MAKES: 2 servings, 3 ounces each GLUTEN FREE
Fertility Focus: This is a great meal to increase those heart healthy omega-3s! As Angela notes, omega-3s have been shown with PCOS to help with oocyte development and improve androgens and insulin.
Ingredients
2, 4 ounce wild salmon fillets, with skin
1 tablespoon stone-ground mustard
2 teaspoons apricot preserves
1⁄4 teaspoon kosher salt
Black pepper, freshly ground, to taste
Preheat the broiler and place the oven rack about 5 to 6 inches away from the heat source. Line a rimmed cookie sheet or broiler pan with foil and coat with nonstick cooking spray.
In a small bowl, combine the mustard and apricot preserves.
Place the salmon on the prepared pan, skin side down. Sprinkle with salt and pepper. Place in the oven and broil for 5 minutes. Remove and spread mustard mixture evenly over the top and cook an additional 5 to 6 minutes, or until internal temperature reaches 145°F.
Storage: Cover and refrigerate in a sealed container for up to 3 days.
Kitchen Tip: Refer to the Monterey Bay Aquarium Seafood Watch to pick the most sustainable option.
Shopping Tip: Stone-ground mustard is also referred to as whole-grain mustard. You can nd this in the condiment aisle. It is prepared using the whole mustard seed.
NUTRITION INFORMATION
PER SERVING: Calories 200; Fat 8g (Sat 1.5g); Protein 26g; Carb 4g; Fiber 0g; Calcium 17mg; Iron 1.1mg; Sodium 380mg; Folate 29mcg ALLERGENS: Fish
MAKES: 1 ½ cups, 6 servings, ¼ cup each
Gluten Free, Vegetarian
Fertility Focus: Those who are struggling with infertility are encouraged to consume 1 to 2 servings of full fat dairy as part of their daily diet. Knowing how hard it can be to meet your daily recommendations for vegetables (1 out of 10 Americans actually meet them), we thought the best way to show you how to do so while getting that full fat dairy in is to make a healthy ranch dip you can easily pair with the low GI foods like broccoli and carrots.
Dry Ranch Mix (yield 12 teaspoons)
2 tablespoons dried parsley
1 tablespoon garlic powder
1 tablespoon dried dill
2 teaspoons onion powder
1 teaspoon dried onion flakes
½ teaspoon kosher salt
½ teaspoon ground black pepper
Ranch Dip
1 tablespoon Dry Ranch Mix
1 ½ cups plain whole milk Greek yogurt
¾ teaspoon red or white wine vinegar
To a small jar, add the dried herbs, spices, salt and pepper. Mix until combined then cover with a lid and store in a cool, dark place until ready to use.
To make the dressing, place 2 teaspoons of the Dry Ranch Mix in a medium mixing bowl and add the Greek yogurt and red wine vinegar. Mix thoroughly until combined. Serve immediately.
Storage: Store Ranch Dry Mix in a sealed container in the pantry for up to 3 months for optimum freshness. Refrigerate Ranch Dip in a sealed container and enjoy within 3 days.
NUTRITION INFORMATION
PER SERVING: Calories 50; Fat 2.5g (Sat 1.5g); Protein 5g; Carb 2g; Fiber 0g; Calcium 64mg; Iron 0mg; Sodium 35mg; Folate 0.2mcg
ALLERGENS: Milk
Thank you again for welcoming us here on the PCOS Nutrition Center. We hope you enjoy the recipes and wish you much baby dust on this journey!
ELIZABETH SHAW, MS, RDN, CLT is a nutrition expert, adjunctprofessorof nutritionand owner of a nutrition communications consulting business. She is a nationallyrecognizedspeaker andfreelancewriter for Fit Pregnancy, Shape,Oxygen and Fitness Magazine’s.Her passion for spreading themessage about the powerful role food and nutritionplay in ones life has led her to be featured on Hallmark Channels Home & Family, NBC Los Angeles News, The CW San Diego News, Fox 5 News, What to Expect, The Huffington Post, Food Network, USNews & World Report, Dr. Oz The Good Life, Bustle, The Daily Meal and PopSugar. You’ll find her at ShawSimpleSwaps.com (@shawsimpleswaps) and BumpstoBaby.com (@bumpstobaby), sharing her love for food and travel,along with a friendly smile to support you on your journey to baby. Social: Bumps to Baby Instagram– Facebook; Shaw’s Simple Swaps Twitter – Instagram – Pinterest – Facebook– LinkedIn– Yummly
SARA HAAS RDN, LDN is a food and nutrition expert with formal training in the culinary arts. She works as a freelance writer, recipe developer, media authority, public speaker and consultant dietitian/chef. Sara is a former culinary and nutrition instructor and served as a National Academy of Nutrition and Dietetics Media Spokesperson. Sara has been featured in Eating Well Magazine, Shape Magazine, Parents Magazine, U.S.A. Today, The Wall Street Journal, The Huffington Post, Epicurious, BabyCenter, O Magazine and Today’s Dietitian Magazine. Sara also shares her love of food and nutrition on her website, SaraHaasRDN.com and on Instagram (@cookinRD) where she posts recipes, as well as nutrition and cooking tips. Social: Twitter Facebook Instagram
