We’ve partnered with some of our favorite doctors and nutritionists to bring you fertility-friendly recipes that pack a nutritional punch to nurture your body in preparation for pregnancy. Whether you're currently trying to conceive or thinking about starting your family, adding these delicious foods for fertility to your routine can set you on the path to boosting your fertility: Get ready to start eating your way to improved reproductive health.
1. Fab 4 Fertility Smoothie
Packed full of plant-based fats and antioxidants to fight inflammation.
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Collaboration with Kelly LeVeque, CCN
Serves: 1
Prep time: 5 minutes
Ingredients:
- 1 scoop vanilla Be Well by Kelly protein powder
- 1 tablespoon extra virgin olive oil
- 1/4 avocado
- 1 tablespoon chia seeds
- Small handful of spinach
- Small handful of baby kale
- 1/4 cup blueberries
- 1-1/2 cups walnut milk
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Instructions:
- Place all ingredients into a high-powered blender. Blend to desired consistency.
- Add coconut yogurt and matcha powder to your glass.
- Pour smoothie into your glass and enjoy.
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Related: WeNatal introduces preconception supplement designed to improve egg quality and fertility
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2. Low-Glycemic Pumpkin Pancakes
Stevia extract means no blood-sugar spikes at breakfast.
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Collaboration with Brigid Titgemeier, MS, RDN, IFNCP
Serves: 2-4
Prep time: 15 minutes
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Ingredients:
- 1 cup almond flour
- 1/2 cup coconut flour
- 2 tsp baking powder
- Dash of Himalayan salt
- 6 eggs
- 1 1/2 cup unsweetened almond milk
- 1/2 cup canned pumpkin
- 6 drops stevia
- 1 tsp vanilla extract
- Avocado oil spray
- Optional toppings: pumpkin pie spice, almond butter, pure maple syrup
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Instructions:
- In a medium-size bowl, mix all dry ingredients together (almond flour, coconut flour, baking powder, Himalayan salt).
- In a separate medium-size bowl, mix liquid ingredients (eggs, almond milk, canned pumpkin, stevia, vanilla extract).
- Slowly pour dry ingredients into wet ingredients and mix.
- In a large pan, spray avocado oil over medium heat.
- Measure ¼ cup of batter and pour onto the pan, making one pancake. Repeat until you have filled the pan with 3 pancakes.
- Allow to cook for about one minute and flip. Cook the second side for an additional one minute.
- Repeat until all batter is used.
- Top pancakes with 1-2 tsp almond butter, pumpkin pie spice, and/or pure maple syrup.
3. Green Goddess Shakshuka
A green twist on the classic dish, shakshuka is prime fertility food.
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Collaboration with Mark Hyman, MD
Serves: 4
Prep time: 20-25minsÂ
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Ingredients:
- 2 tablespoons coconut oil
- 2 large leeks, thinly sliced
- 1 bunch kale, chopped
- 2 large cloves garlic, minced
- 1 teaspoon caraway seeds
- ½ teaspoon sea salt
- ¼ teaspoon chili flakes
- ¾ cup full-fat unsweetened coconut milk (half of a 13.5-ounce can)
- 4 large pasture-raised eggs
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Instructions:
- Preheat the oven to 350°F.
- In a 10-inch ovenproof skillet, warm the coconut oil over medium-high heat until shimmering. Add the leeks and cook until soft, stirring occasionally (approx. 3 mins).
- Stir in the kale and cook for another 2 minutes. Add garlic, caraway seeds, salt, and chili flakes, cooking until fragrant (approx. 3 mins).
- Add the coconut milk and bring to a simmer. Carefully crack each egg into the green sauce, spacing them evenly.
- Transfer the pan to the oven and bake for 10 to 12 minutes, until the egg whites solidify and the yolks reach your desired doneness.
- Serve immediately and relish in this fertility-supporting delight.
4. Fertility Cookie Dough Bites
Got a sweet craving? Opt for these energizing bites, made without refined sugar.
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Collaboration with Katie Dewhurst, Functional Medicine Nutritionist Â
Serves: 10
Prep time: 15minsÂ
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Ingredients:
- 1 cup almond flour
- ¼ cup coconut flour
- ½ cup unflavored grass-fed collagen powder
- ¼ cup acacia fiber
- ¼ tsp. salt (adjust to taste)
- 1/3 cup grass-fed butter or melted coconut oil
- ¼ cup maple syrup
- ¼ cup unsweetened almond milk
- ¼ cup mini dark chocolate chips
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Instructions:
- Combine all dry ingredients in a bowl.
- Mix wet ingredients separately, then pour into the dry mixture.
- Grease a cake pan with coconut oil or butter.
- Spread the dough evenly in the pan, creating a ½ inch thick layer.
- Pop it in the freezer for a minimum of 3-4 hours to set.
- Slice into small squares using a sharp knife.
- Time to indulge and enjoy!
5. Herb-Infused Roasted Salmon
A 30-minute, fertility-friendly dinner option to try tonight.
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Collaboration with Morgan Goodstadt, MS, RD, CDN, LDN, IFNCP
Serves: 2
Prep time: 30mins
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Ingredients:
- 2, 6-oz boneless fillets of wild salmon
- 2 tablespoons fresh cilantro, chopped
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh green onion, chopped
- juice of half a lemon
- 1/2 tablespoon extra virgin olive oil
- 1 clove garlic, finely chopped
- (optional) 1/2 teaspoon red pepper flakes
- salt and pepper
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Instructions:
- Preheat the oven to 375°F.
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Place salmon on a parchment-lined baking sheet
and pat dry. - Combine cilantro, parsley, green onion, lemon juice, olive oil, garlic, red pepper flakes, salt and pepper in a bowl.
- Pour herb mixture over salmon fillets.
- Roast in the oven for 15-18 minutes.
6. Berry Bliss Anti-Nausea Pregnancy Smoothie
Keep this one front of mind for the two-week wait and in the early first trimester.Â
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Collaboration with Madeline Gibbs, MS, RDN, LDN
Serves: 1
Prep time: 5 minsÂ
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Ingredients:
- 1.5 cups vanilla almond milk
- 1 scoop of unflavored protein powder
- 1.5 tablespoons chia seedsÂ
- 1/4 an avocado
- 1/2 tsp grated ginger
- A handful of fresh spinach
- 1.25 cups frozen mixed berries
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Instructions:
- Place all ingredients into a high-powered blender. Blend to desired consistency.
- Pour smoothie into your glass and sip in bliss!
